FlaxseedSeeds, flaxseed255012NA57.3392025NA6420813025430043.469.6228
ChiaDried Chia Seeds63109.24NA77.2335027.2NA8600407055216045.858178
Hemp SeedsHulled Hemp Seeds70016NA79.5700076NA1650012000258509949.6100
WalnutsEnglish Walnuts98016NA291580342103460441049203140.791
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles2101.22017.62103.63NA87089032137806.349.320
Dried BeechnutsNuts, beechnuts, dried106.7NA24.6013.4NA010170NA3803.66617
HickorynutsDried Hickorynuts6107.38NA21173046NA3360436081104326.510.5
Oil Roasted PecansNuts, pecans, oil roasted, without salt added67012NA24.7121037NA26303920601044.711.310.3
Roasted PecansDry Roasted Pecans72011.7NA28132039.3NA29304240401050.7119.94
PecansPecans nuts7001210025.31210451562770410038045.335.29.86
Pinyon Pine NutsDried Pinyon Pine Nuts8010.4NA30.6234043.3NA3506280NA72042.8597.87
Wheat GermCrude Wheat Germ3907.96NA62.62390133NA842089207921201231117.23
TahiniSesame Butter from Roasted Kernels426016NA89.595014.6NA73204140344115046.230.54.07
Whole Sesame SeedsDried Whole Sesame Seeds975041NA146351024.6NA6290468034411077.5473.76
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels131014.6NA77.8346014.3NA77404060344390102503.63
Roasted Sesame SeedsRoasted Whole Sesame Seeds989024.7NA148356025NA6380475034411071.6333.63
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted86013.2NA96201.63NA175010820NA28010.34973.32
Rice BranCrude Rice Bran5707.3NA1857810142NA16770148501565060.461.33.16
Wild RiceRaw Wild Rice2105.24NA19.6177013.3NA43304270287059.677.63
Pistachio NutsRaw Pistachio Nuts1050133439.2121012NA49001025070102243.72.9
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled61010.7NA65001.32NA12408750NA2308.35932.83
Sesame FlourHigh fat Sesame Flour159015NA152361015NA80704230NA41010792.8
Sesame Seed KernelsDried Hulled Sesame Seed Kernels60014NA63.6345014.4NA6670370034447067.337.52.63
Raw QuinoaQuinoa, uncooked4705.9NA45.7197020.3NA457056308550311332.6
Roasted PistachiosDry Roasted Pistachio Nuts107013NA40.3109012.4NA4690100701006023.418.52.12
Macadamia NutsRaw Macadamia Nuts8507.56NA37130041.3NA1880368036501313.62.06
Almond pasteNuts, almond paste17204.54NA1613008.56NA258031404290151412
Roasted Macadamia NutsDry Roasted Macadamia Nuts7005.7NA26.5118030.4NA198036301174013161.96
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled6706.5NA2474013NA17509860183703.5951.88
Cashew ButterPlain Cashew Butter no Salt43022NA50.325808.15NA4570546011515051.629.61.7
Wheat BranCrude Wheat Bran73010NA1066110115NA10130118207762072.7991.67
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled6406.53NA2474012NA13709910NA3703.5901.65
Pine NutsDried Pine Nuts16013.2NA55.325108832.85750597072064.5231.64
Roasted CashewsDry Roasted Cashew Nuts45022NA6026008.26NA4900565011716056171.6
Dark Rye FlourRye flour, dark3705.6NA49.7160060.6NA499071701802050.41081.47
Oat FlourPartially Debranned Oat Flour5504.37NA40144040NA452037103401903285.51.45
TeffRaw Teff18008.1NA76.3184092NA429042704412036.388.21.35
Oat BranRaw Oat Bran5804.03NA54235056.3NA73405660452403165.51.2
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels46013.4NA88.2592045.4NA12330809094707852.31.2
MilletRaw Millet807.5NA30114016.32952850195027501786.71.18
OatsOats5406.26NA47.21770491600523042902542039.782.21.1
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels52012.8NA80.7550045NA1174078809418076.420.31.1
Hulled BarleyBarley, hulled3305NA36133019.4NA2640452037712027.7941.1
RyeRye grain2403.67NA26.3110025.8NA332051001392026.51061.08
Chow MeinChow Mein Chinese Noodles01.24NA64.31905.77NA980103028586608.1160.98
Medium Rye flourRye flour, medium2403.3NA25.463024NA225037401442021.71100.98
Barley Malt flourBarley malt flour3702.7NA4797012NA3030224037711020.6820.95
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2704.47NA103209.5NA9305180NA305.24870.95
Cooked Wild RiceWild rice, cooked301.2NA63202.82NA820101083013.47390.95
Roasted European ChestnutsNuts, chestnuts, european, roasted2905.07NA9.133012NA1070592012205.74050.93
HazelnutsNuts, hazelnuts or filberts114017.3NA47163061.8NA2900680024024.5530.87
Cooked QuinoaQuinoa, cooked1701.92NA156406.3NA152017202870117160.85
Light Rye FlourRye flour, light1302.13NA9.132011.6NA130022401762013.31140.83
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt57018.3NA68129021NA115804910NA3053100.79
BuckwheatBuckwheat18011NA2223101355234704600831024980.78
Barley flourBarley flour or meal3203.43NA2796010.35742960309037740201210.77
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds5506.9NA3326204.96NA9209190NA180103450.77
Spinach Spaghetti Dry Spinach Spaghetti 5805NA21.3174026.5NA3320376063536027.683.40.74
Whole Wheat FlourWhole-grain Wheat Flour3404.1NA36137040.75853570363061820261070.73
Buckwheat FlourWhole-groat Buckwheat Flour4105.15NA40.6251020.34463370577057110311120.71
Whole Wheat PastaDry Whole-Wheat Pasta2904.97NA36.2128030NA343043407766029.7820.7
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt70018.3NA38129021NA1155085007933053120.69
Oil Roasted CashewsOil Roasted Cashew Nuts43020.4NA60.5273016.7NA5310632020313053.534.80.68
Rice FlourUnenriched White Rice Flour1001.3NA3.535012455980760151081190.67
CornYellow Corn Grain 703.14NA2712704.85NA21002870155350221040.65
SorghumSorghum Grain1302.84NA33.6165016NA289036301222016.71240.65
Raw SpeltUncooked Spelt2705.1NA44.4136030919401038801178032.81100.65
Roasted BuckwheatRoasted Buckwheat Groats1706.24NA24.7221016NA319032008411024840.62
Cashew NutsRaw Cashew Nuts37022NA66.8292016.6NA5930660019912057.8520.62
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 2704.26NA33.3104022.4NA287036606941102488.50.62
Whole Sorghum FlourWhole-grain Sorghum Flour1202.53NA31.4123012.6NA278032401223016.31030.61
TriticaleTriticale3704.57NA25.7130032NA35803320NA5034.51050.61
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts123017.5NA43.8173055.5NA3100755041025250.6
Sunflower SeedsDried Sunflower Seed Kernels78018NA52.5325019.5NA66006450530905047.30.6
Boiled European ChestnutsBoiled and Steamed European Chestnuts4604.7NA17.35408.54NA9907150NA2702.56820.58
Blanched HazelnutsBlanched Hazelnuts Or Filberts149016NA331600127NA3100658041022580.58
Raw Pearled BarleyBarley, pearled, raw2904.2NA2579013.2NA221028003779021.31010.55
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg600.6NA11.31401.93NA400190NA7403.76890.55
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour702.3NA249304.6NA272031501545017.31090.53
Peeled European ChestnutsPeeled Raw European Chestnuts1904.18NA9.43003.36NA3804840NA204.95200.53
Sunflower Seed ButterSunflower Seed Butter no Salt64016NA41.2311020.7NA66605760104430496.20.5
CornmealWhole-grain Yellow Cornmeal601.93NA34.512705NA24102870155350181030.49
SeitanVital wheat gluten14201.82NA52250NANA260010003972908.5820.48
Durum WheatWheat, durum3405.53NA35.2144030NA508043108942041.61090.48
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried2905.9NA23137026NA15507260NA5014890.45
Millet FlourMillet flour1405.35NA39.4119010NA285022403274026.386.70.44
Raw AmaranthUncooked Amaranth Grain15905.25NA76248033.3NA557050801874028.71130.42
Brown Rice FlourRice flour, brown1102.3NA2011204056233702890978024.51200.42
Brown RiceRaw Medium-grain Brown Rice3302.77NA18143037.4NA26402680NA40201240.41
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1202NA16.545010.3NA110077034260116070.39
Enriched SemolinaSemolina, enriched1701.9NA43.64706.2NA136018608941010.51270.37
SemolinaSemolina, unenriched1701.9NA12.34706.2NA13601860NA1010.51270.37
BrazilnutsDried Brazilnuts160017.4NA24.3376012.2NA72506590191703040.634.20.36
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1302.25NA1754013.2NA12709603634013.46180.36
Hard Red Spring WheatWheat, hard red spring2504.1NA36124040.6NA3320340070720281280.36
Soft White WheatWheat, soft white3404.26NA53.790034NA40204350NA2034.61040.36
Hard white WheatWheat, hard white3203.63NA45.693038.2NA35504320NA2033.3960.35
Long-grain Brown RiceRaw Long-grain Brown Rice903.02NA13116028.5639311025001715021.31180.32
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried72013NA33.8115037NA16907680NA34025.71000.31
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched2802.2NA4325011NA1150115015150111160.31
Minerals in Top 100 Cereals & Nuts with the highest Omega 3 content per 1 kg
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by most amount of Omega 3 per 1 kilogram.
Top 5 cereals & nuts with most amount of omega 3 per 1 kilogram are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Chinese Restaurant Crunchy Flat Noodles