FlaxseedSeeds, flaxseed242219116.610326.801317.0301.85.212483
ChiaDried Chia Seeds2204139158126.50191NANANANA15675
Hemp SeedsHulled Hemp Seeds25082212145.5125039.36.81.40.913.8618143
WalnutsEnglish Walnuts296629627.841173062120.410.361130.469
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles236314422.49.1567.602351.13NANANA8.647
Dried BeechnutsNuts, beechnuts, dried2613227267.783.40152NANANANANA28
HickorynutsDried Hickorynuts2980292324.7594082.8NANANANA2957.7
Oil Roasted PecansNuts, pecans, oil roasted, without salt added3243341334.68102059180.180.1817.74341.7
Roasted PecansDry Roasted Pecans322133728.54.589061.518.40.180.181842.643
PecansPecans nuts3134326284.4794063180.180.1817.743.541.6
Pinyon Pine NutsDried Pinyon Pine Nuts285327742.53.57113087.5NANANANA48.552.5
Wheat GermCrude Wheat Germ1633447.553.28240235NANANANA60105
TahiniSesame Butter from Roasted Kernels2699244341.851050962.22NANANA4277
Whole Sesame SeedsDried Whole Sesame Seeds259922531.61.79701061.36NANANA53.580.4
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels257221830.51.659401182.18NANANA76.777
Roasted Sesame SeedsRoasted Whole Sesame Seeds256321830.51.65940117NANANANA63.577
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted93912.23.31.550182NANANANA27.228
Rice BranCrude Rice Bran143395191.4332.402254.10.910.912.279560.6
Wild RiceRaw Wild Rice16194.90.711.361.7034011.3NANA3.042867
Pistachio NutsRaw Pistachio Nuts254020626.81.364012334.71.11.45314891
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled76210.42.81.34.270145NANANANA21.824
Sesame FlourHigh fat Sesame Flour238616823.61.2772.40121NANANANANA140
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2862278411.2114053.22.180.320.451.452.693
Raw QuinoaQuinoa, uncooked166927.53.21.1813.50291NANANANA31.864
Roasted PistachiosDry Roasted Pistachio Nuts259520825.60.9659.501283511.133246.795
Macadamia NutsRaw Macadamia Nuts325734454.70.935.88062.720.70.320.32203936
Almond pasteNuts, almond paste2077126120.925.30217164NANANA21.841
Roasted Macadamia NutsDry Roasted Macadamia Nuts3257345540.895.9060.718.80.320.321836.335.3
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1696203.80.857.120351NANANANA5329
Cashew ButterPlain Cashew Butter no Salt266322444.30.78370125NANANANA9.0779.7
Wheat BranCrude Wheat Bran98019.32.860.769.2502931.86NANANA19470.5
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled167417.73.340.756.260356NANANANANA22.7
Pine NutsDried Pine Nuts305331022.20.74150059.316.30.320.3215.616.862
Roasted CashewsDry Roasted Cashew Nuts260421041.50.7334.7014822.7NANANA13.669.4
Dark Rye FlourRye flour, dark1474101.220.674.08031110.51.0418.1610872
Oat FlourPartially Debranned Oat Flour183341.47.30.6614.402983.6300.452.2729.566.5
TeffRaw Teff166510.82.040.614.25NA3328.352.133.32.836.360.3
Oat BranRaw Oat Bran1116326.020.551203006.58NANANA7078.5
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels253622239.30.5494048.66.350.680.595.1327.2137
MilletRaw Millet1715193.280.549.140330NANANANA38.650
OatsOats176431.35.520.5110301NANANANA4876.6
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels260422238.80.589066.75.850.320.325.1729.5135
Hulled BarleyBarley, hulled160610.42.20.54.5303333.63NANANA78.556.6
RyeRye grain15337.40.890.49303444.450.50.733.2268.547
Chow MeinChow Mein Chinese Noodles21369630.60.4415.802890NANANA30.449.4
Medium Rye flourRye flour, medium15836.90.820.442.7034250.540.274.153.549.4
Barley Malt flourBarley malt flour16378.351.750.433.903553.63NANANA32.246.6
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled96610.31.930.433.60207NANANANA36.711
Cooked Wild RiceWild rice, cooked4581.540.220.430.540973.30.910.911.58.1618
Roasted European ChestnutsNuts, chestnuts, european, roasted11119.981.880.423.5024048NANANA2314.4
HazelnutsNuts, hazelnuts or filberts284927620.20.3935.5075.719.70.320.32194468
Cooked QuinoaQuinoa, cooked5448.71.050.394.40973.95NANANA12.720
Light Rye FlourRye flour, light16196.030.680.382.2703484.20.410.642.636.344.5
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt2808258270.36170093NANANANA5278
BuckwheatBuckwheat155615.43.360.354.360324NANANANA45.460
Barley flourBarley flour or meal15657.261.50.353.1503383.63NANANA4647.6
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds20238816.60.3539.70244NANANANA83.584
Spinach Spaghetti Dry Spinach Spaghetti 16877.121.030.342.57033912.3NANANA4860.6
Whole Wheat FlourWhole-grain Wheat Flour154211.31.950.334.9603261.860.2301.6348.560
Buckwheat FlourWhole-groat Buckwheat Flour1520143.070.323.98032011.8NANA7.745.457.2
Whole Wheat PastaDry Whole-Wheat Pasta159713.31.940.324.82033312.41.361.13.141.763
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt264022623.70.31149010912.4NANANA50.387.7
Oil Roasted CashewsOil Roasted Cashew Nuts263121738.50.3138.5013522.70.360.36221576.4
Rice FlourUnenriched White Rice Flour16606.441.750.31.403630.54NANANA1127
CornYellow Corn Grain 165621.53.030.299.503372.9NANANA3342.7
SorghumSorghum Grain149215.72.770.296.77032711.5NANANA30.448
Raw SpeltUncooked Spelt1533111.840.295.40318311.13.82.6848.566
Roasted BuckwheatRoasted Buckwheat Groats156912.32.70.283.470340NANANANA46.753.2
Cashew NutsRaw Cashew Nuts250819935.30.2835.30137270.230.2326.41582.6
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1642121.60.283.92NA33211.80.910.912.724661.3
Whole Sorghum FlourWhole-grain Sorghum Flour1628152.40.286.06NA3488.80.735.942.133038.2
TriticaleTriticale15249.51.660.283.870327NANANANANA59
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts293028320.50.2738080220.320.3221.542.668
Sunflower SeedsDried Sunflower Seed Kernels264923320.20.2710509112NANA11.33994
Boiled European ChestnutsBoiled and Steamed European Chestnuts5946.261.180.262.20126NANANANANA9.07
Blanched HazelnutsBlanched Hazelnuts Or Filberts2853277210.2625077160.320.32155062
Raw Pearled BarleyBarley, pearled, raw15975.261.10.252.303533.63NANANA70.845
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg5624.450.640.252.050114NANANANANA20
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour163717.52.460.247.7403492.9NANANA3331.4
Peeled European ChestnutsPeeled Raw European Chestnuts8895.671.070.2420200NANANANANA7.4
Sunflower Seed ButterSunflower Seed Butter no Salt279925021.20.23440106480047.62678.4
CornmealWhole-grain Yellow Cornmeal164216.32.30.227.203492.9NANANA3337
SeitanVital wheat gluten16788.41.230.223.46062.60NANANA2.72341
Durum WheatWheat, durum153811.22.060.224.20323NANANANANA62
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried16478.21.20.21.90362NANANANANA31
Millet FlourMillet flour173319.32.430.211.6NA3417.5305.71.361648.8
Raw AmaranthUncooked Amaranth Grain1683326.60.1912.402967.670.0451.226.3530.461.5
Brown Rice FlourRice flour, brown164712.62.530.194.3303473NANANA2132.8
Brown RiceRaw Medium-grain Brown Rice1642122.430.194.160346NANANANA15.434
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina7216.81.10.182.47NA1433.860.320.320.912126.4
Enriched SemolinaSemolina, enriched16334.760.680.171.80330NANANANA17.757.5
SemolinaSemolina, unenriched16334.760.680.171.80330NANANANA17.757.5
BrazilnutsDried Brazilnuts2989304730.16111053.310.60010.63465
Cooked Whole-wheat PastaPasta, whole-wheat, cooked6767.761.10.162.4401363.40.320.320.9117.727
Hard Red Spring WheatWheat, hard red spring14928.71.420.163.303091.86NANANA55.370
Soft White WheatWheat, soft white15429.031.670.163.6303421.86NANANA57.648.5
Hard white WheatWheat, hard white15517.761.260.163.2403441.86NANANA55.351.3
Long-grain Brown RiceRaw Long-grain Brown Rice166514.52.70.154.40346300316.334.2
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried16335.620.830.141.30369NANANANANA24
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched165630.820.140.6603630.540.0910.0910.365.932.3
Macronutrients in Top 100 Cereals & Nuts with the highest Omega 3 content per 1 lb
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 pound.
Top 5 cereals & nuts with most amount of omega 3 per 1 pound are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Chinese Restaurant Crunchy Flat Noodles