CornstarchCornstarch15120.20.03600.09903620NANANA3.571.03
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared49220.06700.067010600002.48.65
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated13930.240.0670.0040.06703420NANANA20.64
Tapioca PearlsDry Tapioca Pearls14210.0790.020.0040.008035213.3NANANA3.570.75
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3930.40.0750.0080.12085NANANANANA20
Cooked CouscousCouscous, cooked4450.640.120.0120.240920.4NANANA5.5615
PeanutsRaw Peanuts2250195250.01261.706418.7NANANA33.7102
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3850.750.150.0120.26083.70.2NANANA3.978
Boiled BulgurCooked Bulgur3290.950.170.0160.37073.70.4NANANA1812.2
Carob flourCarob flour8812.580.360.0160.840353195NANANA15818.3
Cooked Rice NoodlesRice noodles, cooked4290.790.0910.0160.0750950.12NANANA3.977.1
Soy VermicelliVermicelli, made from soy13140.40.0560.0160.15032769.2NANANA15.50.4
TamariSoy sauce made from soy (tamari)2380.40.0440.020.150226.75NANANA3.1841.7
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked5200.710.0990.0240.260109NANANANANA16
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned2820.870.150.0280.33049.3NANANANA14.721.7
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked14692.20.440.0320.750324NANANANA1127
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4171.50.460.0360.470767.94NANANA3028
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4801.50.330.0360.78092NANANANA26.627
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched5160.750.20.0360.160114NANANANANA9.37
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked5160.750.20.0360.160114NANANANANA9.37
Cooked Corn PastaCooked Corn Gluten-free Pasta5002.90.40.041.250111NANANANA1910.4
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched5160.830.230.040.180113NANANANANA9.45
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked5160.830.230.040.180113NANANANA1.29.45
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4883.851.030.0441.401020.95000.956.3511
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4371.60.260.0480.60787.22NANANA21.430
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
Corn BranCrude Corn Bran8893.650.520.0521.603400NANANA31433
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour7103.970.60.0521.25015100005.5612.7
Cooked Brown RiceCooked Medium-grain Brown Rice4453.30.650.0521.12093NANANANA7.149.2
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked5161.10.310.0520.2501120.2NANANA1.610.7
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt5161.10.310.0520.2501120.2NANANA1.610.7
Boiled BuckwheatCooked Buckwheat Groats3652.460.530.0560.690793.570.40.791.610.713.4
Cooked Oat BranOat bran, cooked1593.40.650.061.3045.4NANANANA10.312.7
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry13342.80.540.0640.810296NANANANANA57
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4881.470.290.0670.2901030.440.0790.040.323.5711.5
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry14844.11.170.0671.203211.30.0790.440.837.1430
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4881.470.290.0670.2901030.440.0790.040.323.5711.5
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry14844.11.170.0671.203211.30.0790.440.837.1430
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein2382.020.160.0790.50315.1602.780227.8
Pearled BarleyCooked Pearled Barley4881.750.370.0830.7701121.1NANANA158.97
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour14453.90.620.0871.5503031.07NANANA10.741
Wheat FlourUnenriched All-purpose White Wheat Flour14453.90.620.0871.5503031.07NANANA10.741
BulgurDry Bulgur13575.280.920.0912.0603011.63NANANA49.648.8
Canned Large Lima BeansLima beans, large, mature seeds, canned3140.670.150.0910.21059NANANANA1919.6
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
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked14212.060.560.0950.450314NANANANA1125.8
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched14212.060.560.0950.450314NANANANANA25.8
Dry-roasted PeanutsDry-roasted Peanuts, no salt233019730.70.138.6084.419.40019.433.397
Dry Rice NoodlesRice noodles, dry14452.220.610.10.4903180.48NANANA6.3523.6
Wheat SproutsSprouted Wheat7865.040.820.12.10169NANANANA4.3729.7
Mung BeansRaw Mung Beans13774.561.40.111.4024926NANANA64.795
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched14292.30.630.110.510315NANANANA5.5626.2
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched14292.30.630.110.510315NANANANANA26.2
Cooked MilletMillet, cooked4723.970.680.111.90940.52NANANA5.1614
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry14178.261.150.113.560315NANANANA43.729.6
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt4681.550.210.110.54083.711.5NANANA3333
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry14133.20.460.121.20294NANANANA1745
ShoyuShoyu Soy Sauce2102.260.290.120.93019.61.601.20.43.1832.3
Cooked Spinach SpaghettiSpaghetti, spinach, cooked5162.50.360.120.90104NANANANANA18
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched14492.60.710.120.5803170.480.0790.0790.325.1628.3
RiceRaw Regular Long-grain White Rice14492.60.710.120.5803170.48NANANA5.1628.3
Long-grain Brown RiceRaw Long-grain Brown Rice145712.72.350.133.8403032.6002.614.330
Pigeon Peas Raw Pigeon Peas 13615.91.30.143.10249NANANANA59.586
Hard white WheatWheat, hard white13576.81.10.142.8403011.63NANANA48.445
Canned Chickpeas Canned Chickpeas , Solids552110.850.143.7089.416NANANA25.428
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids5489.80.850.143.6809116NANANA2528
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
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4601.50.210.150.540807.14NANANA31.435.8
Enriched SemolinaSemolina, enriched14294.170.60.151.560289NANANANA15.550.3
SemolinaSemolina, unenriched14294.170.60.151.560289NANANANA15.550.3
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt237720834.50.1560060.616.60.320.321637.3111
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina6315.950.950.152.16NA1253.370.280.280.7918.323
Peanut ButterSmooth Peanut Butter233419737.80.1544.809525.8016.39.522.687
Brown RiceRaw Medium-grain Brown Rice143710.62.130.163.640302NANANANA13.529.8
Raw AmaranthUncooked Amaranth Grain1472285.80.171102596.70.041.075.5626.654
Brown Rice FlourRice flour, brown1441112.20.173.803042.6NANANA18.328.7
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt65110.31.070.174.4010919NANANA3035
Millet FlourMillet flour1516172.130.1710NA2986.6051.21442.7
Broadbeans Raw Broadbeans 13536.0710.182.3023122.6NANANA99104
SeitanVital wheat gluten14697.341.080.193.03054.70NANANA2.4298
Durum WheatWheat, durum13459.81.80.193.70282NANANANANA54.3
CornmealWhole-grain Yellow Cornmeal143714.220.196.303052.54NANANA2932.2
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3211.430.50.20.330597.34007.341720.7
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4561.50.350.210.4708311.5NANANA27.831
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt5001.50.350.210.46093NANANANA30.632
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour143315.32.160.216.7703052.54NANANA2927.5
Raw Pearled BarleyBarley, pearled, raw13974.60.970.22203083.18NANANA6239.3
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned3291.10.290.220.26060NANANANA2522
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4923.90.560.221.80100NANANANANA17.3
Canned White BeansBeans, white, mature seeds, canned4521.150.290.220.270841.15NANANA1929
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3611.150.30.230.27065.70.91NANANA27.424
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium3611.150.30.230.27065.70.91NANANA27.424
Whole Sorghum FlourWhole-grain Sorghum Flour142513.32.10.245.3NA3047.70.645.21.872633.5
TriticaleTriticale13348.31.450.243.40286NANANANANA51.8
Roasted BuckwheatRoasted Buckwheat Groats137310.82.350.253.040297NANANANA4146.6
Macronutrients in Top 100 Cereals & Legumes with the lowest Omega 3 content per 14 oz
In the above table you can find and compare the amount of macronutrients in all cereals & legumes , sorted by least amount of Omega 3 per 14 ounces.
Top 5 cereals & legumes with least amount of omega 3 per 14 ounces are:
- Cornstarch
- Prepared instant Long-grain White Rice, enriched
- Long Rice Chinese Noodles, dehydrated
- Dry Tapioca Pearls
- Cooked Soba Japanese Noodles