FlaxseedSeeds, flaxseed2551.22NA5.733922.5NA64281325.4304.346.9623
ChiaDried Chia Seeds6310.92NA7.73352.72NA86040755.2164.65.818
Hemp SeedsHulled Hemp Seeds701.6NA7.957007.6NA165012002659.94.9610
WalnutsEnglish Walnuts981.6NA2.91583.4213464414.923.14.079.1
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles210.1201.76210.36NA8789323780.634.932
Dried BeechnutsNuts, beechnuts, dried10.67NA2.4601.34NA01017NA380.366.61.7
HickorynutsDried Hickorynuts610.74NA2.121734.6NA3364368.114.32.651.05
Oil Roasted PecansNuts, pecans, oil roasted, without salt added671.2NA2.471213.7NA263392614.471.131.03
Roasted PecansDry Roasted Pecans721.17NA2.81323.93NA293424415.071.120.99
PecansPecans nuts701.2102.531214.515.62774103.804.533.520.99
Pinyon Pine NutsDried Pinyon Pine Nuts81.04NA3.062344.33NA35628NA724.35.90.79
Wheat GermCrude Wheat Germ390.8NA6.2623913.3NA84289279.21212.3110.72
TahiniSesame Butter from Roasted Kernels4261.6NA8.95951.46NA73241434.41154.623.050.41
Whole Sesame SeedsDried Whole Sesame Seeds9754.1NA14.63512.46NA62946834.4117.754.70.38
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1311.46NA7.83461.43NA77440634.43910.250.36
Roasted Sesame SeedsRoasted Whole Sesame Seeds9892.47NA14.83562.5NA63847534.4117.163.30.36
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted861.32NA0.9620.16NA1751082NA281.0349.70.33
Rice BranCrude Rice Bran570.73NA18.578114.2NA1677148515.656.046.130.32
Wild RiceRaw Wild Rice210.52NA1.961771.33NA4334272.875.967.760.3
Pistachio NutsRaw Pistachio Nuts1051.33.43.921211.2NA4901025712.24.370.29
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled611.07NA0.6500.13NA124875NA230.8359.30.28
Sesame FlourHigh fat Sesame Flour1591.52NA153611.5NA807423NA4110.70.90.28
Sesame Seed KernelsDried Hulled Sesame Seed Kernels601.4NA6.363451.44NA66737034.4476.733.750.26
Raw QuinoaQuinoa, uncooked470.59NA4.571972.03NA4575638.553.113.30.26
Roasted PistachiosDry Roasted Pistachio Nuts1071.3NA4.031091.24NA46910071062.341.850.21
Macadamia NutsRaw Macadamia Nuts850.76NA3.71304.13NA1883683.651.31.360.21
Almond pasteNuts, almond paste1720.45NA1.61300.86NA2583144.291.48140.2
Roasted Macadamia NutsDry Roasted Macadamia Nuts700.57NA2.651183.04NA19836311.741.31.60.2
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled670.65NA2.38741.3NA1759861.8370.359.450.19
Cashew ButterPlain Cashew Butter no Salt432.2NA5.032580.82NA45754611.5155.162.960.17
Wheat BranCrude Wheat Bran731NA10.661111.5NA1013118277.627.279.90.17
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled640.65NA2.4741.2NA137991NA370.3590.17
Pine NutsDried Pine Nuts161.32NA5.532518.83.285755970.726.452.280.16
Roasted CashewsDry Roasted Cashew Nuts452.22NA62600.83NA49056511.7165.61.70.16
Dark Rye FlourRye flour, dark370.56NA4.971606.06NA4997171825.0410.80.15
Oat FlourPartially Debranned Oat Flour550.44NA41444NA45237134193.28.550.15
TeffRaw Teff1800.81NA7.631849.24NA4294274.4123.638.80.14
Oat BranRaw Oat Bran580.4NA5.42355.63NA73456645.243.16.550.12
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels461.34NA8.85924.54NA12338099.477.85.230.12
MilletRaw Millet80.75NA31141.6329.52851952.751.688.670.12
OatsOats540.63NA4.71774.916052342925.423.978.220.11
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels521.28NA8.075504.5NA11747889.4187.642.030.11
Hulled BarleyBarley, hulled330.5NA3.61331.94NA26445237.7122.779.440.11
RyeRye grain240.37NA2.631102.58NA3325101422.6510.60.11
Chow MeinChow Mein Chinese Noodles00.12NA6.43190.58NA9810328.58660.811.580.098
Medium Rye flourRye flour, medium240.33NA2.54632.4NA22537414.422.17110.098
Barley Malt flourBarley malt flour370.27NA4.7971.2NA30322437.7112.068.20.095
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled270.45NA1320.95NA93518NA30.5248.70.095
Cooked Wild RiceWild rice, cooked30.12NA0.6320.28NA821010.831.34740.095
Roasted European ChestnutsNuts, chestnuts, european, roasted290.51NA0.91331.18NA1075921.220.5740.50.093
HazelnutsNuts, hazelnuts or filberts1141.73NA4.71636.18NA2906802.402.455.30.087
Cooked QuinoaQuinoa, cooked170.19NA1.5640.63NA1521722.871.171.60.085
Light Rye FlourRye flour, light130.21NA0.91321.16NA13022417.621.3311.40.083
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt571.83NA6.81292.1NA1158491NA35.310.079
BuckwheatBuckwheat181.1NA2.22311.355.23474608.312.49.750.078
Barley flourBarley flour or meal320.34NA2.68961.0357.429630937.742120.077
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds550.69NA3.32620.5NA92919NA1810.34.50.077
Spinach Spaghetti Dry Spinach Spaghetti 580.5NA2.131742.65NA33237663.5362.768.340.074
Whole Wheat FlourWhole-grain Wheat Flour340.41NA3.61374.0758.535736361.822.610.70.073
Buckwheat FlourWhole-groat Buckwheat Flour410.52NA4.062512.0344.63375775.7113.12110.071
Whole Wheat PastaDry Whole-Wheat Pasta290.5NA3.621283NA34343477.662.978.20.07
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt701.83NA3.81292.1NA115585079.335.31.20.069
Oil Roasted CashewsOil Roasted Cashew Nuts432.04NA6.052731.67NA53163220.3135.353.480.068
Rice FlourUnenriched White Rice Flour100.13NA0.35351.245.598761500.8120.067
CornYellow Corn Grain 70.31NA2.71270.49NA21028715.5352.210.40.065
SorghumSorghum Grain130.28NA3.361651.6NA2893631221.6712.40.065
Raw SpeltUncooked Spelt270.51NA4.4413639240138811.783.28110.065
Roasted BuckwheatRoasted Buckwheat Groats170.62NA2.472211.6NA3193208.4112.428.40.062
Cashew NutsRaw Cashew Nuts372.2NA6.682921.66NA59366020125.85.20.062
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 270.43NA3.331042.24NA28736669.4112.48.850.062
Whole Sorghum FlourWhole-grain Sorghum Flour120.25NA3.141231.26NA2783241231.6310.30.061
TriticaleTriticale370.46NA2.571303.2NA358332NA53.4510.50.061
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts1231.75NA4.381735.55NA3107554.102.52.520.06
Sunflower SeedsDried Sunflower Seed Kernels781.8NA5.253251.95NA66064553954.730.06
Boiled European ChestnutsBoiled and Steamed European Chestnuts460.47NA1.73540.85NA99715NA270.25680.058
Blanched HazelnutsBlanched Hazelnuts Or Filberts1491.6NA3.316012.7NA3106584.102.25.80.058
Raw Pearled BarleyBarley, pearled, raw290.42NA2.5791.32NA22128037.792.13100.055
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg60.06NA1.13140.19NA4019NA740.37690.055
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour70.23NA2.38930.46NA27231515.451.73110.053
Peeled European ChestnutsPeeled Raw European Chestnuts190.42NA0.94300.34NA38484NA20.49520.053
Sunflower Seed ButterSunflower Seed Butter no Salt641.6NA4.123112.07NA66657610434.90.620.05
CornmealWhole-grain Yellow Cornmeal60.19NA3.451270.5NA24128715.5351.8210.30.049
SeitanVital wheat gluten1420.18NA5.225NANA26010039.7290.858.20.048
Durum WheatWheat, durum340.55NA3.521443NA50843189.424.16110.048
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried290.59NA2.31372.6NA155726NA51.48.90.045
Millet FlourMillet flour140.54NA3.941191NA28522432.742.638.670.044
Raw AmaranthUncooked Amaranth Grain1590.53NA7.62483.33NA55750818.742.8711.30.042
Brown Rice FlourRice flour, brown110.23NA1.98112456.23372899.782.45120.042
Brown RiceRaw Medium-grain Brown Rice330.28NA1.81433.74NA264268NA42.0212.40.041
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina120.2NA1.65451.03NA1107734.261.1260.70.039
Enriched SemolinaSemolina, enriched170.19NA4.36470.62NA13618689.411.0512.70.037
SemolinaSemolina, unenriched170.19NA1.23470.62NA136186NA11.0512.70.037
BrazilnutsDried Brazilnuts1601.74NA2.433761.22NA725659191734.063.420.036
Cooked Whole-wheat PastaPasta, whole-wheat, cooked130.23NA1.72541.32NA1279636.341.3461.80.036
Hard Red Spring WheatWheat, hard red spring250.41NA3.61244.06NA33234070.722.7812.80.036
Soft White WheatWheat, soft white340.43NA5.37903.4NA402435NA23.4610.40.036
Hard white WheatWheat, hard white320.36NA4.56933.82NA355432NA23.339.570.035
Long-grain Brown RiceRaw Long-grain Brown Rice90.3NA1.31162.85643112501752.13120.032
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried721.3NA3.381153.7NA169768NA342.579.960.031
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched280.22NA4.3251.1NA1151151551.111.60.031
Minerals in Top 100 Cereals & Nuts with the highest Omega 3 content per 100 g
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 100 grams.
Top 5 cereals & nuts with most amount of omega 3 per 100 grams are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Chinese Restaurant Crunchy Flat Noodles