Fried TofuTofu, fried11122.43.241.51109.843.02NANANA4.3321
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate11122.43.241.51109.84NANANANA4.3321
FuyuSalted and Fermented Tofu25920.731.410.3011.3NANANANANA23
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari20720.731.410.309.1NANANANA1.2426.2
Commercial HummusHummus, commercial12722.63.240.9210.20190.780.3500.436.969.85
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate395192.731.269.407.42.45NANANA1.232
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate208182.631.29.0405.8NANANANA4.836
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)492182.621.29.0205.83.44NANANA0.9835.3
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari361193.320.948.6204.272.57NANANA3.636
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles57.618.32.841.168.60300.14NANANA1.15.95
PeanutsRaw Peanuts53263.320.0028.2308.532.5NANANA4.513.7
Roasted SoybeansSoybeans roasted without salt6416.22.351.18.1019.3NANANANA11.324.7
Soy CheeseSoybean, curd cheese199162.331.078013.73.18NANANA025
Boiled SoybeansBoiled Soybeans no Salt17415.62.261.047.8014.65.23NANANA10.531.8
NattoNatto14215.62.261.047.80186.95NANANA7.6827.6
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt5026.34.350.0197.5607.642.10.040.0424.714
Peanut SpreadLow Sugar Peanut Spread4625.34.70.0427.4706.572.93NANANA3.611.4
Soy NutsDry-roasted Soybeans6714.42.10.967.2019.4NANANANA5.429
Soy FlourRaw Full-fat Soy Flour6914.32.060.957.10225.2NANANA6.6426
Chunk Style Peanut ButterPeanut butter, chunk style, without salt5125.43.870.047.060114.302.152.134.0712.3
Rice BranCrude Rice Bran9519.83.960.36.80470.850.190.190.472012.7
SoybeansRaw Soybeans67.313.41.940.896.68020.34.93NANANA6.2624.5
TempehTempeh156173.970.396.330124.2NANANA5.831.7
Peanut ButterSmooth Peanut Butter5125.34.860.025.76012.23.302.11.22.911
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)385163.050.645.650112.3NANANA3.4634.8
Dry-roasted PeanutsDry-roasted Peanuts, no salt5125.43.950.0134.970112.5002.54.312.4
Wheat GermCrude Wheat Germ83.38.11.40.64.4043NANANANA1119.3
Cooked TempehTempeh, cooked15417.55.230.183.87011.74.15NANANA5.730.6
MisoMiso1529.11.550.613.76038.49.49.1008.219.4
HummusHome Prepared Hummus16914.61.930.133.450340.46NANANA6.788.24
SoymilkSoymilk Unfortified5569.721.140.423.2403522NANANA3.3318
Oat BranRaw Oat Bran1228.571.60.153.23080.81.77NANANA18.821
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt204121.70.192.97030.5NANANANANA21.7
Tofu YogurtTofu yogurt3195.740.830.372.880513.96NANANA0.6411
Wheat BranCrude Wheat Bran1395.90.880.232.83089.60.57NANANA59.421.6
Chocolate SoymilkUnfortified Chocolate Soymilk4767.31.140.362.8047.437.4NANANA1.910.8
OkaraOkara3956.830.760.352.63048.3NANANANANA14
Cooked QuinoaQuinoa, cooked2504.80.580.212.44053.32.18NANANA711
Cooked Oat BranOat bran, cooked7506.451.220.112.43085.8NANANANA19.524
Raw QuinoaQuinoa, uncooked81.54.950.580.212.43052.3NANANANA5.711.5
Oat FlourPartially Debranned Oat Flour74.36.771.20.112.37048.80.5900.0740.374.8311
Chickpea flourChickpea flour (besan)77.55.20.540.0872.230458.4NANANA8.3717.4
Chow MeinChow Mein Chinese Noodles63.713.54.30.0622.2040.50NANANA4.276.93
Raw AmaranthUncooked Amaranth Grain815.681.180.0342.2052.81.370.0080.221.135.411
Chickpeas Raw Chickpeas 79.44.80.480.0812.10508.5NANANA9.716.2
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1834.740.490.0792.040508.8NANANA1416.2
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2175.370.460.0782049.78.7NANANA13.715.3
Canned Chickpeas Canned Chickpeas , Solids2165.980.460.0782048.68.65NANANA1415.2
Millet FlourMillet flour78.53.340.420.0352NA591.300.990.242.758.44
OatsOats775.320.940.0861.87051NANANANA8.1713
CornYellow Corn Grain 823.90.550.0531.720610.53NANANA67.74
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
MilletRaw Millet79.43.350.570.0941.6058NANANANA6.758.75
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2527.360.870.341.5025NANANANA7.0639.3
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour833.20.450.0441.40640.53NANANA6.075.76
SorghumSorghum Grain913.160.560.0591.36065.72.3NANANA6.19.7
ShoyuShoyu Soy Sauce5663.230.410.161.320282.2601.70.574.5346
CornmealWhole-grain Yellow Cornmeal832.980.420.0411.3063.70.53NANANA6.056.73
Cooked MilletMillet, cooked2522.520.430.0711.2059.70.33NANANA3.288.85
Canned Refried BeansRefried beans, canned, traditional style3336.72.10.561.20451.8001.812.316.6
Whole Sorghum FlourWhole-grain Sorghum Flour83.62.80.440.0511.1NA641.620.131.10.395.57.04
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg2422.370.340.131.1060.8NANANANANA10.6
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2013.440.490.0721.1060.51.50.140.140.47.8512
Raw SpeltUncooked Spelt88.82.160.360.0581.06062.36.050.210.750.529.513
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1892.830.450.0741.03NA59.51.60.130.130.388.6811
Whole Wheat FlourWhole-grain Wheat Flour88.22.20.380.0640.96063.50.360.04400.329.4411.7
Whole Wheat PastaDry Whole-Wheat Pasta85.22.50.360.060.91062.52.340.260.20.587.8412
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2442.370.630.0270.87062.40.59000.593.96.7
Hulled BarleyBarley, hulled84.71.950.410.0930.85062.30.68NANANA14.710.6
BuckwheatBuckwheat87.52.970.650.0680.84062.5NANANANA8.7511.6
Dark Rye FlourRye flour, dark922.050.250.140.83063.42.130.210.21.662214.7
Durum WheatWheat, durum88.52.20.40.0420.82063NANANANANA12
Wheat SproutsSprouted Wheat1521.920.310.0390.8064.4NANANANA1.6711.3
Long-grain Brown RiceRaw Long-grain Brown Rice81.72.60.480.0260.79062.30.54000.542.946.16
Brown Rice FlourRice flour, brown82.62.30.460.0350.79063.20.55NANANA3.85.98
Buckwheat FlourWhole-groat Buckwheat Flour89.62.780.610.0640.79063.22.33NANA1.528.9611.3
TeffRaw Teff81.71.950.370.110.77NA59.81.50.380.60.516.5411
TriticaleTriticale89.31.870.330.0540.76064.4NANANANANA11.7
Brown RiceRaw Medium-grain Brown Rice832.220.440.0340.76063NANANANA2.86.2
Cooked Brown RiceCooked Medium-grain Brown Rice2682.220.440.0350.76063NANANANA4.826.2
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
Red LentilsRaw Pink Or Red Lentils83.81.80.320.210.74053NANANANA9.0520
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 832.220.290.0510.72NA60.62.150.170.170.58.3711
Barley Malt flourBarley malt flour831.530.320.0790.710650.66NANANA5.98.54
Soft White WheatWheat, soft white88.21.760.320.0320.71066.50.36NANANA11.29.43
Split Green PeasRaw Split Green Peas82.43.20.340.130.71050.82.600.362.218.319
Pigeon Peas Raw Pigeon Peas 87.51.30.290.0310.68055NANANANA1319
Roasted BuckwheatRoasted Buckwheat Groats86.72.350.510.0540.66065NANANANA8.9310
Hard Red Spring WheatWheat, hard red spring911.750.290.0330.660620.37NANANA1114
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein5002.550.20.10.64039.26.503.502.535
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2561.50.25NA0.63053NANANANANA21
Hard white WheatWheat, hard white87.71.50.240.0310.63066.60.36NANANA10.79.92
SeitanVital wheat gluten811.50.220.0390.620110NANANA0.4961
Barley flourBarley flour or meal871.40.290.0670.6064.80.7NANANA8.89.13
RyeRye grain88.81.450.170.0960.58067.30.870.0980.140.6313.49.18
Canned CowpeasCanned Common Cowpeas3902.140.560.340.58053NANANANA1318.5
Boiled BuckwheatCooked Buckwheat Groats3262.020.440.0460.570652.930.330.651.38.811
Cooked PastaPasta, cooked, unenriched, without added salt1901.770.330.0460.56058.61.060.0570.0760.173.411
Macronutrients in Top 100 Cereals & Legumes with the highest Omega 6 content per 300 kcal
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 300 calories.
Top 5 cereals & legumes with most amount of omega 6 per 300 calories are:
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate
- Salted and Fermented Tofu
- Hard Tofu, prepared with nigari
- Commercial Hummus