Peanut SpreadLow Sugar Peanut Spread258021840.60.3664056.525.2NANANA3198
PeanutsRaw Peanuts2250195250.01261.706418.7NANANA33.7102
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt237720834.50.1560060.616.60.320.321637.3111
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles206812619.685902060.99NANANA7.5441
Chunk Style Peanut ButterPeanut butter, chunk style, without salt2338198300.3155085.633.4016.716.631.895
Roasted SoybeansSoybeans roasted without salt186110114.66.72500120NANANANA70.3153
Peanut ButterSmooth Peanut Butter233419737.80.1544.809525.8016.39.522.687
Soy NutsDry-roasted Soybeans17828612.45.7342.70115NANANANA32172
Soy FlourRaw Full-fat Soy Flour172382125.4741012729.8NANANA38150
Fried TofuTofu, fried10728011.65.344003510.8NANANA15.574.7
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate10728011.65.3440035NANANANA15.574.7
SoybeansRaw Soybeans17707911.45.2839.4012029NANANA37145
Dry-roasted PeanutsDry-roasted Peanuts, no salt233019730.70.138.6084.419.40019.433.397
Commercial HummusHummus, commercial94170.7102.8832059.52.461.101.352231
Rice BranCrude Rice Bran125482.816.61.2528.401973.570.790.79283.353
NattoNatto83743.76.32.921.7050.319.4NANANA21.477
Wheat GermCrude Wheat Germ142938.66.62.87210206NANANANA52.492
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari57539.65.742.6519.7017.4NANANANA2.450.3
Boiled SoybeansBoiled Soybeans no Salt68335.65.152.3717.703312NANANA2472.3
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate57234.652.317.2011NANANANA9.1368.5
TempehTempeh76243100.9816030.310.7NANANA14.780.5
Soy CheeseSoybean, curd cheese599324.652.1416027.46.35NANANA049.6
FuyuSalted and Fermented Tofu46031.84.62.116017.4NANANANANA35.4
Chow MeinChow Mein Chinese Noodles186984.326.70.3913.802530NANANA26.643
Oat FlourPartially Debranned Oat Flour1603366.380.5812.602613.1800.4225.858
Raw QuinoaQuinoa, uncooked1461242.81.03120255NANANANA27.856
Chickpea flourChickpea flour (besan)153626.62.750.4411.4022943NANANA4389
Raw AmaranthUncooked Amaranth Grain1472285.80.171102596.70.041.075.5626.654
Oat BranRaw Oat Bran976285.270.4810.502635.75NANANA6168.7
Chickpeas Raw Chickpeas 1500242.40.410.4025042.5NANANA48.481.2
Millet FlourMillet flour1516172.130.1710NA2986.6051.21442.7
Cooked TempehTempeh, cooked7744513.50.4810030.210.7NANANA14.779
MisoMiso786244.071.69.84010124.6240021.450.8
OatsOats154427.44.830.449.620263NANANANA4267
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari329213.651.049.4704.72.8NANANA3.9739.6
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate302192.741.279.4507.422.46NANANA1.232
CornYellow Corn Grain 1449192.650.268.3202952.54NANANA2937.4
Wheat BranCrude Wheat Bran857172.50.668.102561.63NANANA17061.7
HummusHome Prepared Hummus703344.530.298.080801.07NANANA1619.3
MilletRaw Millet150016.72.870.4780289NANANANA33.743.7
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)24214.62.10.987.304.72.78NANANA0.7928.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour143315.32.160.216.7703052.54NANANA2927.5
CornmealWhole-grain Yellow Cornmeal143714.220.196.303052.54NANANA2932.2
SorghumSorghum Grain130613.72.420.265.93028610NANANA26.642
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)31016.63.150.665.83011.32.4NANANA3.5736
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt583233.270.375.8059.3NANANANANA42
Whole Sorghum FlourWhole-grain Sorghum Flour142513.32.10.245.3NA3047.70.645.21.872633.5
Raw SpeltUncooked Spelt13419.641.60.264.730279270.953.332.3442.558
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt65110.31.070.174.4010919NANANA3035
Whole Wheat FlourWhole-grain Wheat Flour13499.921.70.294.3402861.630.201.4342.552.4
Whole Wheat PastaDry Whole-Wheat Pasta139711.61.70.284.20291111.20.952.736.555
Hulled BarleyBarley, hulled14059.131.90.443.9602923.18NANANA68.749.5
Cooked QuinoaQuinoa, cooked4767.620.920.343.87084.53.45NANANA1117.5
Long-grain Brown RiceRaw Long-grain Brown Rice145712.72.350.133.8403032.6002.614.330
BuckwheatBuckwheat136113.52.940.313.80284NANANANA39.752.6
Brown Rice FlourRice flour, brown1441112.20.173.803042.6NANANA18.328.7
TeffRaw Teff14579.451.80.543.7NA2907.31.872.92.4631.852.8
Canned Chickpeas Canned Chickpeas , Solids552110.850.143.7089.416NANANA25.428
Durum WheatWheat, durum13459.81.80.193.70282NANANANANA54.3
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids5489.80.850.143.6809116NANANA2528
Brown RiceRaw Medium-grain Brown Rice143710.62.130.163.640302NANANANA13.529.8
Tofu YogurtTofu yogurt3737.141.030.463.58063.34.92NANANA0.7914
Dark Rye FlourRye flour, dark12908.81.070.583.5702729.170.910.877.149463
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry14178.261.150.113.560315NANANANA43.729.6
Red LentilsRaw Pink Or Red Lentils14218.61.50.993.50250NANANANA4395
Buckwheat FlourWhole-groat Buckwheat Flour133012.32.70.283.5028010.3NANA6.7539.750
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 143710.61.40.253.43NA29010.30.790.792.44053.6
Barley Malt flourBarley malt flour14337.31.530.383.403113.18NANANA2841
Split Green PeasRaw Split Green Peas144515.41.60.653.4024512.501.7510.78892
TriticaleTriticale13348.31.450.243.40286NANANANANA51.8
Soft White WheatWheat, soft white13497.91.460.143.1802991.63NANANA50.442.4
Pigeon Peas Raw Pigeon Peas 13615.91.30.143.10249NANANANA59.586
Roasted BuckwheatRoasted Buckwheat Groats137310.82.350.253.040297NANANANA4146.6
SeitanVital wheat gluten14697.341.080.193.03054.70NANANA2.4298
Hard Red Spring WheatWheat, hard red spring13067.621.250.142.902701.63NANANA48.461
Hard white WheatWheat, hard white13576.81.10.142.8403011.63NANANA48.445
Barley flourBarley flour or meal13696.351.330.312.7602963.18NANANA4041.7
OkaraOkara3026.870.770.352.64048.5NANANANANA14
RyeRye grain13416.470.780.432.603013.90.440.642.86041
Medium Rye flourRye flour, medium13856.030.710.392.3702994.370.480.243.574743
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt47211.61.370.532.37039.2NANANANA1161.8
Chocolate SoymilkUnfortified Chocolate Soymilk2506.070.950.32.3039.531NANANA1.68.97
SoymilkSoymilk Unfortified2146.950.810.32.302516NANANA2.413
Broadbeans Raw Broadbeans 13536.0710.182.3023122.6NANANA99104
Spinach Spaghetti Dry Spinach Spaghetti 14766.230.90.292.25029710.8NANANA4253
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina6315.950.950.152.16NA1253.370.280.280.7918.323
Dry PastaDry Unenriched Pasta147261.10.0952.14029610.60.440.481.912.751.8
Cooked Whole-wheat PastaPasta, whole-wheat, cooked5916.80.960.142.1401192.980.280.280.7915.523.8
Wheat SproutsSprouted Wheat7865.040.820.12.10169NANANANA4.3729.7
BulgurDry Bulgur13575.280.920.0912.0603011.63NANANA49.648.8
Raw Pearled BarleyBarley, pearled, raw13974.60.970.22203083.18NANANA6239.3
Light Rye FlourRye flour, light14175.280.60.33203043.70.360.562.2631.839
FalafelHome prepared Falafel132270.69.460.441.960126NANANANANA53
MothbeansRaw Mothbeans13616.41.441.051.920244NANANANANA91
Cooked MilletMillet, cooked4723.970.680.111.90940.52NANANA5.1614
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4923.90.560.221.80100NANANANANA17.3
French BeansRaw French Beans136180.883.041.750254NANANANA10074.7
LentilsRaw Lentils13974.20.610.441.6402518.061.0705.8342.598
Corn BranCrude Corn Bran8893.650.520.0521.603400NANANA31433
Enriched SemolinaSemolina, enriched14294.170.60.151.560289NANANANA15.550.3
Macronutrients in Top 100 Cereals & Legumes with the highest Omega 6 content per 14 oz
In the above table you can find and compare the amount of macronutrients in all cereals & legumes , sorted by most amount of Omega 6 per 14 ounces.
Top 5 cereals & legumes with most amount of omega 6 per 14 ounces are:
- Low Sugar Peanut Spread
- Raw Peanuts
- Oil-Roasted Peanuts no Salt
- Chinese Restaurant Crunchy Flat Noodles
- Chunk Style Peanut Butter