FlaxseedSeeds, flaxseed211916714.59123.401156.1501.64.5610872.6
ChiaDried Chia Seeds192912213.270.8230167NANANANA13765.6
Hemp SeedsHulled Hemp Seeds219519318.339.8109034.45.951.230.793.3716125
WalnutsEnglish Walnuts259625924.336151054.410.40.360.329.6426.660.4
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles206812619.685902060.99NANANA7.5441
Dried BeechnutsNuts, beechnuts, dried228619822.76.75730133NANANANANA24.6
HickorynutsDried Hickorynuts2608255284.1682072.4NANANANA25.450.5
Oil Roasted PecansNuts, pecans, oil roasted, without salt added283829928.74.189.5051.615.80.160.1615.537.736.5
Roasted PecansDry Roasted Pecans2818295253.9577.7053.8160.160.161637.337.7
PecansPecans nuts274328624.53.98205515.80.160.1615.53836.4
Pinyon Pine NutsDried Pinyon Pine Nuts249624237.23.1299076.6NANANANA42.546
Wheat GermCrude Wheat Germ142938.66.62.87210206NANANANA52.492
TahiniSesame Butter from Roasted Kernels2362213301.6920841.94NANANA3767.5
Whole Sesame SeedsDried Whole Sesame Seeds227419727.61.5850931.2NANANA4770.4
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels225019126.71.448201031.9NANANA6767.3
Roasted Sesame SeedsRoasted Whole Sesame Seeds224219126.71.44820102NANANANA55.667.3
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted82210.72.91.34.40159NANANANA2424.6
Rice BranCrude Rice Bran125482.816.61.2528.401973.570.790.79283.353
Wild RiceRaw Wild Rice14174.30.621.21.502979.92NANA2.6624.658.5
Pistachio NutsRaw Pistachio Nuts222318023.41.1556010830.40.951.2727.34280
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled6679.132.461.123.740127NANANANA1921
Sesame FlourHigh fat Sesame Flour208814720.61.163.40106NANANANANA122
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2504243361.04100046.61.90.280.41.234681
Raw QuinoaQuinoa, uncooked1461242.81.03120255NANANANA27.856
Roasted PistachiosDry Roasted Pistachio Nuts227018222.40.8452011230.70.870.99284183.5
Macadamia NutsRaw Macadamia Nuts2850301480.825.14055180.280.2817.63431.4
Almond pasteNuts, almond paste181811010.40.79220190144NANANA1935.7
Roasted Macadamia NutsDry Roasted Macadamia Nuts285030247.40.785.1705316.40.280.281631.831
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled148417.73.320.756.230307NANANANA46.425.4
Cashew ButterPlain Cashew Butter no Salt233019638.70.6832.40109NANANANA7.9469.7
Wheat BranCrude Wheat Bran857172.50.668.102561.63NANANA17061.7
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled146515.52.920.655.50311NANANANANA20
Pine NutsDried Pine Nuts267127119.40.6513205214.20.280.2813.714.754.3
Roasted CashewsDry Roasted Cashew Nuts227818436.30.6430.4013020NANANA1260.8
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
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels221919534.40.4882042.55.560.60.524.524120
MilletRaw Millet150016.72.870.4780289NANANANA33.743.7
OatsOats154427.44.830.449.620263NANANANA4267
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2278195340.4477.8058.45.10.280.284.5225.8118
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
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled8458.971.70.383.170181NANANANA329.6
Cooked Wild RiceWild rice, cooked4011.350.190.380.47084.72.90.790.791.37.1416
Roasted European ChestnutsNuts, chestnuts, european, roasted9728.731.640.373.08021042NANANA20.212.6
HazelnutsNuts, hazelnuts or filberts249224117.70.3531066.317.20.280.2816.738.559.3
Cooked QuinoaQuinoa, cooked4767.620.920.343.87084.53.45NANANA1117.5
Light Rye FlourRye flour, light14175.280.60.33203043.70.360.562.2631.839
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt245722523.60.31148081.7NANANANA45.668.3
BuckwheatBuckwheat136113.52.940.313.80284NANANANA39.752.6
Barley flourBarley flour or meal13696.351.330.312.7602963.18NANANA4041.7
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds17707714.60.3134.80213NANANANA7373.6
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
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt231019820.70.2713009611NANANA4476.7
Oil Roasted CashewsOil Roasted Cashew Nuts230219033.60.2733.60119200.320.3219.21367
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
Cashew NutsRaw Cashew Nuts2195174310.2531012023.50.20.2231372.3
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 143710.61.40.253.43NA29010.30.790.792.44053.6
Whole Sorghum FlourWhole-grain Sorghum Flour142513.32.10.245.3NA3047.70.645.21.872633.5
TriticaleTriticale13348.31.450.243.40286NANANANANA51.8
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2564248180.2433.407019.40.280.281937.359.7
Sunflower SeedsDried Sunflower Seed Kernels231820417.70.2491079.410.4NANA9.923482.5
Boiled European ChestnutsBoiled and Steamed European Chestnuts5205.481.030.231.930110NANANANANA7.94
Blanched HazelnutsBlanched Hazelnuts Or Filberts249624318.50.2322067.5140.280.2813.343.754.4
Raw Pearled BarleyBarley, pearled, raw13974.60.970.22203083.18NANANA6239.3
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4923.90.560.221.80100NANANANANA17.3
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour143315.32.160.216.7703052.54NANANA2927.5
Peeled European ChestnutsPeeled Raw European Chestnuts7784.960.930.211.750175NANANANANA6.47
Sunflower Seed ButterSunflower Seed Butter no Salt244921918.60.238.6093420041.722.668.6
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
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried14417.21.060.181.660317NANANANANA27
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
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina6315.950.950.152.16NA1253.370.280.280.7918.323
Enriched SemolinaSemolina, enriched14294.170.60.151.560289NANANANA15.550.3
SemolinaSemolina, unenriched14294.170.60.151.560289NANANANA15.550.3
BrazilnutsDried Brazilnuts2616266640.1497046.69.25009.2529.857
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
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried14294.920.730.121.140323NANANANANA21
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched14492.60.710.120.5803170.480.0790.0790.325.1628.3
Macronutrients in Top 100 Cereals & Nuts 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 & nuts , sorted by most amount of Omega 3 per 14 ounces.
Top 5 cereals & nuts with most amount of omega 3 per 14 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Chinese Restaurant Crunchy Flat Noodles