FlaxseedSeeds, flaxseed534042236.622859028915.50411.5273183
ChiaDried Chia Seeds486030733.317858.40421NANANANA344165
Hemp SeedsHulled Hemp Seeds553048846100275086.7153.128.540316
WalnutsEnglish Walnuts654065261.3913810137260.90.824.367152
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles521031749.32014905192.5NANANA19103
Dried BeechnutsNuts, beechnuts, dried576050057171840335NANANANANA62
HickorynutsDried Hickorynuts657064470.410.52060183NANANANA64127
Oil Roasted PecansNuts, pecans, oil roasted, without salt added715075272.410.3226013039.70.40.4399592
Roasted PecansDry Roasted Pecans7100743639.94196013640.60.40.4409495
PecansPecans nuts691072061.89.86206013939.70.40.4399692
Pinyon Pine NutsDried Pinyon Pine Nuts6290610947.872490193NANANANA107116
Wheat GermCrude Wheat Germ36009716.77.23530518NANANANA132232
TahiniSesame Butter from Roasted Kernels595053875.34.0723102124.9NANANA93170
Whole Sesame SeedsDried Whole Sesame Seeds573049769.63.7621402353NANANA118177
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels567048067.23.6320702604.8NANANA169170
Roasted Sesame SeedsRoasted Whole Sesame Seeds565048067.23.632070257NANANANA140170
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2070277.33.32110401NANANANA6062
Rice BranCrude Rice Bran316020941.73.1671.404979225210134
Wild RiceRaw Wild Rice3570111.5633.77074925NANA6.762147
Pistachio NutsRaw Pistachio Nuts5600453592.9141027276.62.43.268.7106202
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1680236.22.839.40320NANANANA4853
Sesame FlourHigh fat Sesame Flour5260371522.81600266NANANANANA308
Sesame Seed KernelsDried Hulled Sesame Seed Kernels6310612912.6325201174.80.713.1116205
Raw QuinoaQuinoa, uncooked368060.77.062.629.80642NANANANA70141
Roasted PistachiosDry Roasted Pistachio Nuts572045856.52.12131028377.42.22.571103211
Macadamia NutsRaw Macadamia Nuts71807581212.0613013845.70.70.744.38679
Almond pasteNuts, almond paste458027726.3255.80478363NANANA4890
Roasted Macadamia NutsDry Roasted Macadamia Nuts71807611191.9613013441.40.70.7408078
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled374044.58.371.8815.70773NANANANA11764
Cashew ButterPlain Cashew Butter no Salt5870494981.781.70276NANANANA20176
Wheat BranCrude Wheat Bran216042.56.31.6720.406454.1NANANA428156
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled3690397.361.65140784NANANANANA50
Pine NutsDried Pine Nuts6730684491.643320131360.70.734.537137
Roasted CashewsDry Roasted Cashew Nuts5740464921.676.6032750NANANA30153
Dark Rye FlourRye flour, dark3250222.71.4790686232.32.218238159
Oat FlourPartially Debranned Oat Flour404091161.45320657801565147
TeffRaw Teff3670244.51.359.36NA73118.44.77.36.280133
Oat BranRaw Oat Bran246070.313.31.226.5066214.5NANANA154173
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels559049186.61.22070107141.51.311.360302
MilletRaw Millet378042.27.231.18200729NANANANA85110
OatsOats389069121.124.20663NANANANA106169
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels574049185.41.11960147130.70.711.465298
Hulled BarleyBarley, hulled3540234.821.11007358NANANA173125
RyeRye grain338016.31.971.086.607599.81.11.67.1151103
Chow MeinChow Mein Chinese Noodles471021267.40.9834.706360NANANA67109
Medium Rye flourRye flour, medium3490151.80.9860754111.20.69118109
Barley Malt flourBarley malt flour361018.43.860.958.607838NANANA71103
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled213022.64.250.9580455NANANANA8124
Cooked Wild RiceWild rice, cooked10103.40.490.951.202137.3223.31840
Roasted European ChestnutsNuts, chestnuts, european, roasted2450224.140.937.760530106NANANA5131.7
HazelnutsNuts, hazelnuts or filberts628060844.60.8778.3016743.40.70.74297150
Cooked QuinoaQuinoa, cooked1200192.30.859.7402138.7NANANA2844
Light Rye FlourRye flour, light357013.31.50.83507679.30.91.45.78098
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt619056859.50.793740206NANANANA115172
BuckwheatBuckwheat3430347.40.789.60715NANANANA100133
Barley flourBarley flour or meal3450163.350.776.9507458NANANA101105
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds446019436.70.7787.60538NANANANA184186
Spinach Spaghetti Dry Spinach Spaghetti 372015.72.260.745.66074827NANANA106134
Whole Wheat FlourWhole-grain Wheat Flour3400254.30.731107204.10.503.6107132
Buckwheat FlourWhole-groat Buckwheat Flour3350316.770.718.77070626NANA17100126
Whole Wheat PastaDry Whole-Wheat Pasta352029.34.30.710.6073427.432.46.892139
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt5820498520.69328024127.3NANANA111193
Oil Roasted CashewsOil Roasted Cashew Nuts580047884.80.6884.80299500.80.848.433168
Rice FlourUnenriched White Rice Flour3660143.860.673.1308011.2NANANA2459.5
CornYellow Corn Grain 365047.46.670.652107436.4NANANA7394
SorghumSorghum Grain329034.66.10.6515072125.3NANANA67106
Raw SpeltUncooked Spelt338024.34.060.6512070268.22.48.45.9107146
Roasted BuckwheatRoasted Buckwheat Groats3460275.90.627.660750NANANANA103117
Cashew NutsRaw Cashew Nuts5530439780.62780302590.50.55833182
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 3620273.50.628.65NA73126226101135
Whole Sorghum FlourWhole-grain Sorghum Flour359033.45.30.6113.4NA76619.41.6134.76684.3
TriticaleTriticale3360213.660.618.530721NANANANANA131
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts6460624450.6840176490.70.747.594150
Sunflower SeedsDried Sunflower Seed Kernels584051544.60.6231020026NANA2586208
Boiled European ChestnutsBoiled and Steamed European Chestnuts1310142.60.584.870278NANANANANA20
Blanched HazelnutsBlanched Hazelnuts Or Filberts629061246.70.58550170350.70.733.5110137
Raw Pearled BarleyBarley, pearled, raw352011.62.440.555.0507778NANANA15699
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg12409.81.40.554.530251NANANANANA43.7
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour361038.65.430.531707696.4NANANA7369.3
Peeled European ChestnutsPeeled Raw European Chestnuts196012.52.350.534.40442NANANANANA16.3
Sunflower Seed ButterSunflower Seed Butter no Salt617055246.80.59702331050010557173
CornmealWhole-grain Yellow Cornmeal3620365.050.491607696.4NANANA7381
SeitanVital wheat gluten370018.52.720.487.6301380NANANA6752
Durum WheatWheat, durum339024.74.540.489.30711NANANANANA137
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried3630182.660.454.20798NANANANANA68.2
Millet FlourMillet flour382042.55.360.4425.5NA75116.6012.6335108
Raw AmaranthUncooked Amaranth Grain371070.214.60.4227.40653170.12.71467136
Brown Rice FlourRice flour, brown3630285.570.429.5407656.6NANANA4672.3
Brown RiceRaw Medium-grain Brown Rice3620275.360.419.20762NANANANA3475
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1590152.40.395.45NA3158.50.70.724658.2
Enriched SemolinaSemolina, enriched360010.51.50.373.930728NANANANA39127
SemolinaSemolina, unenriched360010.51.50.373.930728NANANANA39127
BrazilnutsDried Brazilnuts65906711610.36244011723.30023.375143
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1490172.430.365.3803017.50.70.723960
Hard Red Spring WheatWheat, hard red spring3290193.140.367.2706804.1NANANA122154
Soft White WheatWheat, soft white3400203.680.36807544.1NANANA127107
Hard white WheatWheat, hard white3420172.770.357.1507594.1NANANA122113
Long-grain Brown RiceRaw Long-grain Brown Rice3670325.90.329.707636.6006.63675.4
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried360012.41.830.312.880814NANANANANA52.5
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched36506.61.80.311.4608001.20.20.20.81371.3
Macronutrients in Top 100 Cereals & Nuts with the highest Omega 3 content per 1 kg
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 1 kilogram.
Top 5 cereals & nuts with most amount of omega 3 per 1 kilogram are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Chinese Restaurant Crunchy Flat Noodles