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Legumes
Cereals
Wheat GermCrude Wheat Germ142938.66.62.87210206NANANANA52.492
Rice BranCrude Rice Bran125482.816.61.2528.401973.570.790.79283.353
Wild RiceRaw Wild Rice14174.30.621.21.502979.92NANA2.6624.658.5
Raw QuinoaQuinoa, uncooked1461242.81.03120255NANANANA27.856
Wheat BranCrude Wheat Bran857172.50.668.102561.63NANANA17061.7
Dark Rye FlourRye flour, dark12908.81.070.583.5702729.170.910.877.149463
Oat FlourPartially Debranned Oat Flour1603366.380.5812.602613.1800.4225.858
TeffRaw Teff14579.451.80.543.7NA2907.31.872.92.4631.852.8
Oat BranRaw Oat Bran976285.270.4810.502635.75NANANA6168.7
MilletRaw Millet150016.72.870.4780289NANANANA33.743.7
OatsOats154427.44.830.449.620263NANANANA4267
Hulled BarleyBarley, hulled14059.131.90.443.9602923.18NANANA68.749.5
RyeRye grain13416.470.780.432.603013.90.440.642.86041
Chow MeinChow Mein Chinese Noodles186984.326.70.3913.802530NANANA26.643
Medium Rye flourRye flour, medium13856.030.710.392.3702994.370.480.243.574743
Barley Malt flourBarley malt flour14337.31.530.383.403113.18NANANA2841
Cooked Wild RiceWild rice, cooked4011.350.190.380.47084.72.90.790.791.37.1416
Cooked QuinoaQuinoa, cooked4767.620.920.343.87084.53.45NANANA1117.5
Light Rye FlourRye flour, light14175.280.60.33203043.70.360.562.2631.839
BuckwheatBuckwheat136113.52.940.313.80284NANANANA39.752.6
Barley flourBarley flour or meal13696.351.330.312.7602963.18NANANA4041.7
Spinach Spaghetti Dry Spinach Spaghetti 14766.230.90.292.25029710.8NANANA4253
Whole Wheat FlourWhole-grain Wheat Flour13499.921.70.294.3402861.630.201.4342.552.4
Buckwheat FlourWhole-groat Buckwheat Flour133012.32.70.283.5028010.3NANA6.7539.750
Whole Wheat PastaDry Whole-Wheat Pasta139711.61.70.284.20291111.20.952.736.555
Rice FlourUnenriched White Rice Flour14535.641.530.271.2403180.48NANANA9.5323.6
CornYellow Corn Grain 1449192.650.268.3202952.54NANANA2937.4
SorghumSorghum Grain130613.72.420.265.93028610NANANA26.642
Raw SpeltUncooked Spelt13419.641.60.264.730279270.953.332.3442.558
Roasted BuckwheatRoasted Buckwheat Groats137310.82.350.253.040297NANANANA4146.6
Whole Sorghum FlourWhole-grain Sorghum Flour142513.32.10.245.3NA3047.70.645.21.872633.5
TriticaleTriticale13348.31.450.243.40286NANANANANA51.8
Raw Pearled BarleyBarley, pearled, raw13974.60.970.22203083.18NANANA6239.3
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour143315.32.160.216.7703052.54NANANA2927.5
CornmealWhole-grain Yellow Cornmeal143714.220.196.303052.54NANANA2932.2
SeitanVital wheat gluten14697.341.080.193.03054.70NANANA2.4298
Durum WheatWheat, durum13459.81.80.193.70282NANANANANA54.3
Millet FlourMillet flour1516172.130.1710NA2986.6051.21442.7
Raw AmaranthUncooked Amaranth Grain1472285.80.171102596.70.041.075.5626.654
Brown Rice FlourRice flour, brown1441112.20.173.803042.6NANANA18.328.7
Brown RiceRaw Medium-grain Brown Rice143710.62.130.163.640302NANANANA13.529.8
Enriched SemolinaSemolina, enriched14294.170.60.151.560289NANANANA15.550.3
SemolinaSemolina, unenriched14294.170.60.151.560289NANANANA15.550.3
Cooked Whole-wheat PastaPasta, whole-wheat, cooked5916.80.960.142.1401192.980.280.280.7915.523.8
Hard Red Spring WheatWheat, hard red spring13067.621.250.142.902701.63NANANA48.461
Soft White WheatWheat, soft white13497.91.460.143.1802991.63NANANA50.442.4
Hard white WheatWheat, hard white13576.81.10.142.8403011.63NANANA48.445
Long-grain Brown RiceRaw Long-grain Brown Rice145712.72.350.133.8403032.6002.614.330
RiceRaw Regular Long-grain White Rice14492.60.710.120.5803170.48NANANA5.1628.3
Cooked MilletMillet, cooked4723.970.680.111.90940.52NANANA5.1614
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry14178.261.150.113.560315NANANANA43.729.6
Dry Rice NoodlesRice noodles, dry14452.220.610.10.4903180.48NANANA6.3523.6
Wheat SproutsSprouted Wheat7865.040.820.12.10169NANANANA4.3729.7
Cooked PastaPasta, cooked, unenriched, without added salt6273.70.70.0951.1701222.220.120.160.367.1423
Dry PastaDry Unenriched Pasta147261.10.0952.14029610.60.440.481.912.751.8
BulgurDry Bulgur13575.280.920.0912.0603011.63NANANA49.648.8
Wheat FlourUnenriched All-purpose White Wheat Flour14453.90.620.0871.5503031.07NANANA10.741
Pearled BarleyCooked Pearled Barley4881.750.370.0830.7701121.1NANANA158.97
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry13342.80.540.0640.810296NANANANANA57
Cooked Oat BranOat bran, cooked1593.40.650.061.3045.4NANANANA10.312.7
Boiled BuckwheatCooked Buckwheat Groats3652.460.530.0560.690793.570.40.791.610.713.4
Corn BranCrude Corn Bran8893.650.520.0521.603400NANANA31433
Cooked Brown RiceCooked Medium-grain Brown Rice4453.30.650.0521.12093NANANANA7.149.2
Dry CouscousCouscous, dry14922.540.460.0480.950307NANANANA2050.6
White Canned HominyHominy, canned, white2863.50.490.0481.54056.66NANANA9.925.87
Yellow Canned HominyHominy, canned, yellow2863.50.490.0481.54056.6NANANANA9.925.87
Cooked Corn PastaCooked Corn Gluten-free Pasta5002.90.40.041.250111NANANANA1910.4
Boiled BulgurCooked Bulgur3290.950.170.0160.37073.70.4NANANA1812.2
Cooked Rice NoodlesRice noodles, cooked4290.790.0910.0160.0750950.12NANANA3.977.1
Cooked CouscousCouscous, cooked4450.640.120.0120.240920.4NANANA5.5615
Tapioca PearlsDry Tapioca Pearls14210.0790.020.0040.008035213.3NANANA3.570.75

Macronutrients in Top 100 Cereals with the highest Omega 3 content per 14 oz

In the above table you can find and compare the amount of macronutrients in all cereals , sorted by most amount of Omega 3 per 14 ounces.

Top 5 cereals with most amount of omega 3 per 14 ounces are:

  1. Chinese Restaurant Crunchy Flat Noodles
  2. Crude Wheat Germ
  3. Crude Rice Bran
  4. Raw Wild Rice
  5. Raw Quinoa