CornstarchCornstarch78.70.0390.00700.020720NANANA0.710.2
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared2421.20.04100.041064.700001.455.27
Tapioca PearlsDry Tapioca Pearls83.80.0170.0040.0010.002074.32.8NANANA0.750.16
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated85.50.0510.0150.0010.015073.60NANANA0.430.14
PeanutsRaw Peanuts53263.320.0028.2308.532.5NANANA4.513.7
Soy VermicelliVermicelli, made from soy910.0910.0130.0040.034074.616NANANA3.530.091
Carob flourCarob flour1350.880.120.0050.29012066.3NANANA53.86.24
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3030.30.0580.0060.088065NANANANANA15.3
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked810.450.090.0060.15066.2NANANANA2.275.52
Cooked CouscousCouscous, cooked2680.430.0780.0080.160620.27NANANA3.7510
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3090.590.120.0090.2065.20.15NANANA3.16.25
Dry CouscousCouscous, dry79.80.510.0930.010.19061.8NANANANA410
Cooked Rice NoodlesRice noodles, cooked2780.560.0640.0110.053066.70.083NANANA2.784.97
Dry-roasted PeanutsDry-roasted Peanuts, no salt5125.43.950.0134.970112.5002.54.312.4
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.02
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.02
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked2290.410.0570.0140.15063NANANANANA9.16
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry89.30.630.120.0140.18066.6NANANANANA13
Boiled BulgurCooked Bulgur3610.870.150.0140.340670.36NANANA16.311
Corn BranCrude Corn Bran1341.230.170.0170.5501150NANANA10611
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour82.40.810.130.0180.320630.22NANANA2.238.5
Wheat FlourUnenriched All-purpose White Wheat Flour82.40.810.130.0180.320630.22NANANA2.238.5
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt5026.34.350.0197.5607.642.10.040.0424.714
Dry PastaDry Unenriched Pasta811.220.220.0190.44060.42.160.0890.0970.392.610.5
Peanut ButterSmooth Peanut Butter5125.34.860.025.76012.23.302.11.22.911
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked83.80.440.120.020.096066.3NANANANA2.355.45
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched83.80.440.120.020.096066.3NANANANANA5.45
BulgurDry Bulgur87.71.170.20.020.45066.60.36NANANA1110.8
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched2310.440.120.0210.095066.3NANANANANA5.45
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2310.440.120.0210.095066.3NANANANANA5.45
Dry Rice NoodlesRice noodles, dry82.40.460.130.0210.10660.099NANANA1.34.9
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour1681.680.250.0220.53063.800002.355.36
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt2480.940.210.0220.49057.6NANANANA16.616.8
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched83.30.480.130.0230.11066NANANANA1.175.5
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched83.30.480.130.0230.11066NANANANANA5.5
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched2310.480.130.0230.11066NANANANANA5.5
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked2310.480.130.0230.11066NANANANA0.695.5
Mung BeansRaw Mung Beans86.50.990.30.0230.310545.7NANANA1420.6
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry841.750.240.0240.75066.6NANANANA9.246.27
Cooked Corn PastaCooked Corn Gluten-free Pasta2381.740.240.0240.75066.5NANANANA11.46.26
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry84.30.680.0970.0240.25062.4NANANANA3.629.56
TamariSoy sauce made from soy (tamari)5000.50.0550.0250.20288.5NANANA452.6
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched820.540.150.0250.12065.70.0990.0160.0160.0661.075.86
RiceRaw Regular Long-grain White Rice820.540.150.0250.12065.70.099NANANA1.075.86
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2861.10.330.0260.34054.75.7NANANA21.720
Long-grain Brown RiceRaw Long-grain Brown Rice81.72.60.480.0260.79062.30.54000.542.946.16
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2442.370.630.0270.87062.40.59000.593.96.7
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4230.930.160.030.35052.4NANANANA15.623
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked2310.650.180.030.140650.12NANANA0.926.2
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt2310.650.180.030.140650.12NANANA0.926.2
Pigeon Peas Raw Pigeon Peas 87.51.30.290.0310.68055NANANANA1319
Hard white WheatWheat, hard white87.71.50.240.0310.63066.60.36NANANA10.79.92
Enriched SemolinaSemolina, enriched83.30.880.130.0310.33060.7NANANANA3.2510.6
SemolinaSemolina, unenriched83.30.880.130.0310.33060.7NANANANA3.2510.6
Soft White WheatWheat, soft white88.21.760.320.0320.71066.50.36NANANA11.29.43
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2731.10.180.0330.41053.64.96NANANA14.720.7
Hard Red Spring WheatWheat, hard red spring911.750.290.0330.660620.37NANANA1114
Raw AmaranthUncooked Amaranth Grain815.681.180.0342.2052.81.370.0080.221.135.411
Brown RiceRaw Medium-grain Brown Rice832.220.440.0340.76063NANANANA2.86.2
Millet FlourMillet flour78.53.340.420.0352NA591.300.990.242.758.44
Brown Rice FlourRice flour, brown82.62.30.460.0350.79063.20.55NANANA3.85.98
Cooked Brown RiceCooked Medium-grain Brown Rice2682.220.440.0350.76063NANANANA4.826.2
SeitanVital wheat gluten811.50.220.0390.620110NANANA0.4961
Wheat SproutsSprouted Wheat1521.920.310.0390.8064.4NANANANA1.6711.3
Chunk Style Peanut ButterPeanut butter, chunk style, without salt5125.43.870.047.060114.302.152.134.0712.3
Broadbeans Raw Broadbeans 881.350.220.040.51051.35NANANA2223
CornmealWhole-grain Yellow Cornmeal832.980.420.0411.3063.70.53NANANA6.056.73
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.1
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.1
Peanut SpreadLow Sugar Peanut Spread4625.34.70.0427.4706.572.93NANANA3.611.4
Durum WheatWheat, durum88.52.20.40.0420.82063NANANANANA12
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour833.20.450.0441.40640.53NANANA6.075.76
Cooked PastaPasta, cooked, unenriched, without added salt1901.770.330.0460.56058.61.060.0570.0760.173.411
Boiled BuckwheatCooked Buckwheat Groats3262.020.440.0460.570652.930.330.651.38.811
Raw Pearled BarleyBarley, pearled, raw85.20.990.210.0470.43066.20.68NANANA13.38.45
White Canned HominyHominy, canned, white4173.670.510.051.6059.46.3NANANA10.46.17
Yellow Canned HominyHominy, canned, yellow4173.670.510.051.6059.4NANANANA10.46.17
Whole Sorghum FlourWhole-grain Sorghum Flour83.62.80.440.0511.1NA641.620.131.10.395.57.04
Pearled BarleyCooked Pearled Barley2441.070.230.0510.470690.68NANANA9.275.5
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 832.220.290.0510.72NA60.62.150.170.170.58.3711
CornYellow Corn Grain 823.90.550.0531.720610.53NANANA67.74
Roasted BuckwheatRoasted Buckwheat Groats86.72.350.510.0540.66065NANANANA8.9310
TriticaleTriticale89.31.870.330.0540.76064.4NANANANANA11.7
Rice FlourUnenriched White Rice Flour821.160.320.0550.26065.70.098NANANA1.974.88
Raw SpeltUncooked Spelt88.82.160.360.0581.06062.36.050.210.750.529.513
SorghumSorghum Grain913.160.560.0591.36065.72.3NANANA6.19.7
Whole Wheat PastaDry Whole-Wheat Pasta85.22.50.360.060.91062.52.340.260.20.587.8412
Spinach Spaghetti Dry Spinach Spaghetti 80.61.270.180.060.46060.32.2NANANA8.5510.8
Chow MeinChow Mein Chinese Noodles63.713.54.30.0622.2040.50NANANA4.276.93
Buckwheat FlourWhole-groat Buckwheat Flour89.62.780.610.0640.79063.22.33NANA1.528.9611.3
Whole Wheat FlourWhole-grain Wheat Flour88.22.20.380.0640.96063.50.360.04400.329.4411.7
Barley flourBarley flour or meal871.40.290.0670.6064.80.7NANANA8.89.13
BuckwheatBuckwheat87.52.970.650.0680.84062.5NANANANA8.7511.6
Cooked Spinach SpaghettiSpaghetti, spinach, cooked2311.450.210.0690.52060.3NANANANANA10.6
Light Rye FlourRye flour, light841.10.130.070.42064.40.780.0760.120.486.728.25
Cooked MilletMillet, cooked2522.520.430.0711.2059.70.33NANANA3.288.85
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt2540.990.140.0710.35053.67.37NANANA2121.2
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2013.440.490.0721.1060.51.50.140.140.47.8512
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1892.830.450.0741.03NA59.51.60.130.130.388.6811
Canned Chickpeas Canned Chickpeas , Solids2165.980.460.0782048.68.65NANANA1415.2
Macronutrients in Top 100 Cereals & Legumes with the lowest Omega 3 content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all cereals & legumes , sorted by least amount of Omega 3 per 300 calories.
Top 5 cereals & legumes with least amount of omega 3 per 300 calories are:
- Cornstarch
- Prepared instant Long-grain White Rice, enriched
- Dry Tapioca Pearls
- Long Rice Chinese Noodles, dehydrated
- Raw Peanuts