Peanut SpreadLow Sugar Peanut Spread65005491020.91162014263.5NANANA78248
PeanutsRaw Peanuts567049262.80.03156016147.2NANANA85258
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt5990525870.38151015341.80.80.840.394280
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles521031749.32014905192.5NANANA19103
Chunk Style Peanut ButterPeanut butter, chunk style, without salt5890499760.78139021684042.24280241
Roasted SoybeansSoybeans roasted without salt469025436.7171260302NANANANA177386
Peanut ButterSmooth Peanut Butter5880495950.391130240650412457219
Soy NutsDry-roasted Soybeans449021631.314.41080290NANANANA81433
Soy FlourRaw Full-fat Soy Flour43402073013.8103031975NANANA96378
Fried TofuTofu, fried27002022913.5100088.627NANANA39188
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate27002022913.5100088.6NANANANA39188
SoybeansRaw Soybeans44601992913.399030273.3NANANA93365
Dry-roasted PeanutsDry-roasted Peanuts, no salt587049777.20.2697021349004984244
Commercial HummusHummus, commercial237017825.67.2580.801506.22.803.45577.8
Rice BranCrude Rice Bran316020941.73.1671.404979225210134
NattoNatto2110110167.3454.8012749NANANA54194
Wheat GermCrude Wheat Germ36009716.77.23530518NANANANA132232
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari145010014.56.6749.7044NANANANA6127
Boiled SoybeansBoiled Soybeans no Salt172089.713644.7083.630NANANA60182
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate144087.212.65.8243.4028NANANANA23173
TempehTempeh192010825.42.4840.5076.427NANANA37203
Soy CheeseSoybean, curd cheese15108111.75.440.306916NANANA0125
FuyuSalted and Fermented Tofu11608011.65.3440043.8NANANANANA89.2
Chow MeinChow Mein Chinese Noodles471021267.40.9834.706360NANANA67109
Oat FlourPartially Debranned Oat Flour404091161.45320657801565147
Raw QuinoaQuinoa, uncooked368060.77.062.629.80642NANANANA70141
Chickpea flourChickpea flour (besan)3870676.931.1228.70578109NANANA108224
Raw AmaranthUncooked Amaranth Grain371070.214.60.4227.40653170.12.71467136
Oat BranRaw Oat Bran246070.313.31.226.5066214.5NANANA154173
Chickpeas Raw Chickpeas 378060.46.031.0226.30630107NANANA122205
Millet FlourMillet flour382042.55.360.4425.5NA75116.6012.6335108
Cooked TempehTempeh, cooked1950114341.225076.227NANANA37199
MisoMiso19806010.34.0524.8025462600054128
OatsOats389069121.124.20663NANANANA106169
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari83052.69.22.6240127.1NANANA10100
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate76047.86.93.224018.76.2NANANA380.8
CornYellow Corn Grain 365047.46.670.652107436.4NANANA7394
Wheat BranCrude Wheat Bran216042.56.31.6720.406454.1NANANA428156
HummusHome Prepared Hummus17708611.40.7420.402012.7NANANA4048.6
MilletRaw Millet378042.27.231.18200729NANANANA85110
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)610375.332.4618.40127NANANA271.7
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour361038.65.430.531707696.4NANANA7369.3
CornmealWhole-grain Yellow Cornmeal3620365.050.491607696.4NANANA7381
SorghumSorghum Grain329034.66.10.6515072125.3NANANA67106
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)78041.77.931.6714.7028.56NANANA990
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt147058.48.250.9414.60149NANANANANA106
Whole Sorghum FlourWhole-grain Sorghum Flour359033.45.30.6113.4NA76619.41.6134.76684.3
Raw SpeltUncooked Spelt338024.34.060.6512070268.22.48.45.9107146
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1640262.70.4311027448NANANA7688.6
Whole Wheat FlourWhole-grain Wheat Flour3400254.30.731107204.10.503.6107132
Whole Wheat PastaDry Whole-Wheat Pasta352029.34.30.710.6073427.432.46.892139
Hulled BarleyBarley, hulled3540234.821.11007358NANANA173125
Cooked QuinoaQuinoa, cooked1200192.30.859.7402138.7NANANA2844
Long-grain Brown RiceRaw Long-grain Brown Rice3670325.90.329.707636.6006.63675.4
BuckwheatBuckwheat3430347.40.789.60715NANANANA100133
Brown Rice FlourRice flour, brown3630285.570.429.5407656.6NANANA4672.3
TeffRaw Teff3670244.51.359.36NA73118.44.77.36.280133
Canned Chickpeas Canned Chickpeas , Solids139027.72.140.369.3022540NANANA6470.5
Durum WheatWheat, durum339024.74.540.489.30711NANANANANA137
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids138024.72.130.369.27022940NANANA6370.4
Brown RiceRaw Medium-grain Brown Rice3620275.360.419.20762NANANANA3475
Tofu YogurtTofu yogurt940182.61.169016012.4NANANA235
Dark Rye FlourRye flour, dark3250222.71.4790686232.32.218238159
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3570212.90.288.960793NANANANA11074.6
Red LentilsRaw Pink Or Red Lentils358021.73.82.58.860631NANANANA108239
Buckwheat FlourWhole-groat Buckwheat Flour3350316.770.718.77070626NANA17100126
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 3620273.50.628.65NA73126226101135
Barley Malt flourBarley malt flour361018.43.860.958.607838NANANA71103
Split Green PeasRaw Split Green Peas3640394.11.638.56061631.404.427222231
TriticaleTriticale3360213.660.618.530721NANANANANA131
Soft White WheatWheat, soft white3400203.680.36807544.1NANANA127107
Pigeon Peas Raw Pigeon Peas 3430153.30.357.80628NANANANA150217
Roasted BuckwheatRoasted Buckwheat Groats3460275.90.627.660750NANANANA103117
SeitanVital wheat gluten370018.52.720.487.6301380NANANA6752
Hard Red Spring WheatWheat, hard red spring3290193.140.367.2706804.1NANANA122154
Hard white WheatWheat, hard white3420172.770.357.1507594.1NANANA122113
Barley flourBarley flour or meal3450163.350.776.9507458NANANA101105
OkaraOkara76017.31.930.896.660122NANANANANA35.2
RyeRye grain338016.31.971.086.607599.81.11.67.1151103
Medium Rye flourRye flour, medium3490151.80.9860754111.20.69118109
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1190293.461.345.97099NANANANA28156
Chocolate SoymilkUnfortified Chocolate Soymilk63015.32.40.755.84010078.6NANANA422.6
SoymilkSoymilk Unfortified54017.52.050.755.84062.840NANANA632.7
Broadbeans Raw Broadbeans 341015.32.540.465.8058357NANANA250261
Spinach Spaghetti Dry Spinach Spaghetti 372015.72.260.745.66074827NANANA106134
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1590152.40.395.45NA3158.50.70.724658.2
Dry PastaDry Unenriched Pasta3710152.770.245.4074726.71.11.24.832130
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1490172.430.365.3803017.50.70.723960
Wheat SproutsSprouted Wheat198012.72.060.265.30425NANANANA1175
BulgurDry Bulgur342013.32.320.235.1807594.1NANANA125123
Raw Pearled BarleyBarley, pearled, raw352011.62.440.555.0507778NANANA15699
Light Rye FlourRye flour, light357013.31.50.83507679.30.91.45.78098
FalafelHome prepared Falafel3330178241.14.950318NANANANANA133
MothbeansRaw Mothbeans3430163.642.654.850615NANANANANA229
Cooked MilletMillet, cooked1190101.720.284.802371.3NANANA1335
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg12409.81.40.554.530251NANANANANA43.7
French BeansRaw French Beans3430202.27.654.40641NANANANA252188
LentilsRaw Lentils352010.61.541.124.14063420.32.7014.7107246
Corn BranCrude Corn Bran22409.21.30.134.108560NANANA79083.6
Enriched SemolinaSemolina, enriched360010.51.50.373.930728NANANANA39127
Macronutrients in Top 100 Cereals & Legumes with the highest Omega 6 content per 1 kg
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 1 kilogram.
Top 5 cereals & legumes with most amount of omega 6 per 1 kilogram are:
- Low Sugar Peanut Spread
- Raw Peanuts
- Oil-Roasted Peanuts no Salt
- Chinese Restaurant Crunchy Flat Noodles
- Chunk Style Peanut Butter