FlaxseedSeeds, flaxseed1430.69NA3.22201.4NA36145714.3172.443.913
ChiaDried Chia Seeds3900.57NA4.772071.7NA531251349.882.833.611
Hemp SeedsHulled Hemp Seeds380.87NA4.33804.12NA895651142.75.372.75.44
WalnutsEnglish Walnuts450.73NA1.3372.51.579.631592022.250.921.41.874.17
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles120.0701120.21NA5051.218.52180.362.841.16
Dried BeechnutsNuts, beechnuts, dried0.520.35NA1.300.7NA0530NA19.80.193.440.89
Wheat GermCrude Wheat Germ32.50.66NA5.219911NA702743661010.29.270.6
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1091.9NA1.0789.30.24NA2211563NA411.51060.51
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1251.9NA1.3900.24NA2541568NA40.61.5720.48
HickorynutsDried Hickorynuts280.34NA0.97792.1NA1531993.70.461.971.20.48
Oil Roasted PecansNuts, pecans, oil roasted, without salt added280.5NA1.0450.81.55NA1101642.50.421.880.470.43
PecansPecans nuts30.40.524.341.152.51.956.771201781.6501.971.530.43
Roasted PecansDry Roasted Pecans30.40.49NA1.255.81.66NA1241791.70.422.140.470.42
Pinyon Pine NutsDried Pinyon Pine Nuts3.80.49NA1.461122.07NA16.7300NA34.32.042.80.38
Rice BranCrude Rice Bran540.69NA17.674113.5NA15921410154.755.735.80.3
Cooked Wild RiceWild rice, cooked8.90.36NA1.8950.84NA2443002.388.942200.28
Wild RiceRaw Wild Rice17.60.44NA1.651491.1NA3643592.355.956.520.25
Wheat BranCrude Wheat Bran1011.4NA14.784916NA140716421082.781013.70.23
Cooked QuinoaQuinoa, cooked42.50.48NA3.731601.58NA380430717.52.731790.21
Raw QuinoaQuinoa, uncooked38.30.48NA3.731611.66NA3734596.934.082.53110.21
TahiniSesame Butter from Roasted Kernels2150.81NA4.5480.73NA36920917.3582.331.540.21
Whole Sesame SeedsDried Whole Sesame Seeds5102.14NA7.61841.3NA329245185.764.062.460.2
Roasted Sesame SeedsRoasted Whole Sesame Seeds5251.3NA7.841891.33NA33925218.35.843.81.750.19
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels69.30.77NA4.11830.76NA41021518.220.65.42.650.19
Sesame FlourHigh fat Sesame Flour910.87NA8.652060.85NA460241NA23.46.10.510.16
Pistachio NutsRaw Pistachio Nuts56.30.71.822.1650.64NA2635493.750.541.182.340.15
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled53.70.52NA1.959.41.04NA1407911.4429.70.287.60.15
Oat BranRaw Oat Bran70.70.49NA6.62876.87NA895690554.883.880.15
Dark Rye FlourRye flour, dark340.52NA4.61485.6NA46166216.61.854.659.920.14
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled520.53NA1.94600.96NA111806NA300.287.30.13
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled380.63NA1.42451.34NA131730NA4.230.7368.50.13
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg14.50.15NA2.73340.47NA9746NA1790.91670.13
Boiled European ChestnutsBoiled and Steamed European Chestnuts1051.1NA3.961241.96NA2271637NA620.571560.13
Almond pasteNuts, almond paste1130.3NA1.05850.56NA1692062.755.90.979.220.13
Sesame Seed KernelsDried Hulled Sesame Seed Kernels28.50.67NA3.021640.68NA31717616.422.33.21.80.13
Roasted European ChestnutsNuts, chestnuts, european, roasted35.50.62NA1.140.41.44NA1317251.472.450.749.60.11
Cooked Oat BranOat bran, cooked750.5NA6.63007.23NA89369057.87.53.986300.11
Roasted PistachiosDry Roasted Pistachio Nuts560.68NA2.1570.65NA2465285.243.151.230.970.11
TeffRaw Teff1470.66NA6.241507.55NA3513493.69.82.977.20.11
Oat FlourPartially Debranned Oat Flour410.32NA2.971073NA33627525.2142.386.350.11
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.40.096
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.90.094
Hulled BarleyBarley, hulled280.42NA3.051131.65NA22438332102.3580.093
Lotus SeedsRaw Lotus Seeds1480.32NA3.21892.1NA5661237NA3.370.942600.091
Cashew ButterPlain Cashew Butter no Salt221.1NA2.571320.42NA2342795.887.672.641.50.087
Macadamia NutsRaw Macadamia Nuts35.50.32NA1.5454.31.73NA78.61541.52.10.540.570.086
OatsOats41.60.48NA3.641373.812340333119.61.543.066.340.086
Medium Rye flourRye flour, medium20.60.28NA2.2542.07NA19332112.41.71.879.430.084
Roasted CashewsDry Roasted Cashew Nuts23.51.16NA3.141360.43NA2562956.18.362.930.890.084
Roasted Macadamia NutsDry Roasted Macadamia Nuts29.20.24NA1.149.31.27NA82.71524.91.670.540.670.082
Peeled European ChestnutsPeeled Raw European Chestnuts290.64NA1.44460.51NA58741NA3.060.7579.60.081
Barley Malt flourBarley malt flour30.70.22NA3.980.60.99NA25218631.39.141.76.820.079
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina22.60.38NA3.1851.95NA20814564.511.32.11150.074
Pine NutsDried Pine Nuts7.130.59NA2.471123.921.462562660.310.892.8810.073
Cooked Whole-wheat PastaPasta, whole-wheat, cooked260.45NA3.461092.66NA256193738.052.71240.072
Cooked MilletMillet, cooked7.560.41NA1.61110.69NA2521562.275.042.31800.071
Light Rye FlourRye flour, light110.18NA0.76270.98NA10918814.81.71.19.580.07
Cooked Spinach SpaghettiSpaghetti, spinach, cooked69.20.47NA2.41433.47NA2491345132.32.51570.069
BuckwheatBuckwheat15.70.96NA1.922021.1448.33034027.260.872.18.530.068
Barley flourBarley flour or meal280.3NA2.3383.50.95025726932.83.481.7410.50.067
Whole Wheat FlourWhole-grain Wheat Flour300.36NA3.181213.651.631532054.51.762.39.480.064
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels24.70.72NA4.733182.44NA6624345.043.764.22.80.064
Buckwheat FlourWhole-groat Buckwheat Flour36.70.46NA3.642251.8403025175.19.852.8100.064
Chow MeinChow Mein Chinese Noodles00.079NA4.1120.37NA62.465.6185520.5210.062
Spinach Spaghetti Dry Spinach Spaghetti 46.80.4NA1.71402.13NA26830351.2292.236.730.06
Whole Wheat PastaDry Whole-Wheat Pasta24.70.42NA3.11092.54NA292370665.12.5370.06
SorghumSorghum Grain120.26NA3.061501.46NA264331111.821.5211.30.059
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels270.67NA4.22872.35NA6144124.99.441.060.058
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.80.058
Rice FlourUnenriched White Rice Flour8.20.11NA0.2928.70.9837.380.362.312.400.669.750.055
TriticaleTriticale330.41NA2.31162.87NA320296NA4.463.19.40.054
Roasted BuckwheatRoasted Buckwheat Groats14.70.54NA2.141921.4NA2772777.39.542.17.30.054
CornYellow Corn Grain 5.750.26NA2.231040.4NA17323612.728.81.88.520.053
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds370.46NA2.231760.33NA62618NA126.933.030.052
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 22.40.35NA2.76861.86NA23830357.59.127.330.051
Pearled BarleyCooked Pearled Barley270.26NA3.2453.70.63NA132227217.321680.051
Whole Sorghum FlourWhole-grain Sorghum Flour100.21NA2.621031.05NA232271102.51.368.570.051
White Canned HominyHominy, canned, white41.70.13NA2.666.70.29NA14637.512.511134.383440.05
Yellow Canned HominyHominy, canned, yellow41.70.13NA2.666.70.29NA14637.512.514384.383440.05
Raw Pearled BarleyBarley, pearled, raw24.70.36NA2.1367.31.13NA188239327.671.88.60.047
Boiled BuckwheatCooked Buckwheat Groats230.48NA2.61661.3NA2282877.171322470.046
Cooked PastaPasta, cooked, unenriched, without added salt13.30.19NA0.95340.61NA11083.5501.90.971180.046
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5.80.19NA1.9877.30.38NA22626212.84.161.449.070.044
Durum WheatWheat, durum300.49NA3.11272.67NA450381791.773.79.70.042
HazelnutsNuts, hazelnuts or filberts54.50.82NA2.25782.95NA1393251.1501.172.540.042
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked46.30.17NA4.4220.86NA13413722.74.880.91720.041
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked46.30.17NA0.59220.86NA13413722.74.880.91720.041
CornmealWhole-grain Yellow Cornmeal4.970.16NA2.861050.41NA20023813291.58.50.041
Wheat SproutsSprouted Wheat42.40.4NA3.241242.8NA30325664.424.22.572.30.039
SeitanVital wheat gluten1150.15NA4.220.3NANA211813223.50.696.650.039
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt27.60.89NA3.362.51.02NA561238NA1.452.570.480.038
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted240.49NA1.91132.14NA128599NA5.021.1750.50.038
Chinese ChestnutsRaw Chinese Chestnuts240.49NA1.91132.14NA129599NA41.17590.038
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts23.50.49NA1.91142.15NA129600NA3.921.181210.037
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried240.49NA1.91132.15NA128600NA4.131.177.360.037
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt360.94NA1.9666.51.1NA595438411.552.730.620.036
Oil Roasted CashewsOil Roasted Cashew Nuts22.21.06NA3.131410.86NA27532710.56.722.771.80.035
Cooked Brown RiceCooked Medium-grain Brown Rice26.80.22NA1.41182.94NA206212NA2.681.661950.035
Brown Rice FlourRice flour, brown9.10.19NA1.64933.346.427923986.62.029.90.035
Millet FlourMillet flour110.42NA3.1930.79NA22417625.73.142.076.80.035
Minerals in Top 100 Cereals & Nuts with the highest Omega 3 content per 300 kcal
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 300 calories.
Top 5 cereals & nuts with most amount of omega 3 per 300 calories are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Chinese Restaurant Crunchy Flat Noodles