FlaxseedSeeds, flaxseed5623.72.06133.3016.20.8700.220.6515.310.3
ChiaDried Chia Seeds61.7192.06113.6026NANANANA21.210.2
Hemp SeedsHulled Hemp Seeds54.226.42.55.441504.70.810.170.110.462.1717
WalnutsEnglish Walnuts46302.84.1717.506.31.20.0410.0371.13.077
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles57.618.32.841.168.60300.14NANANA1.15.95
Dried BeechnutsNuts, beechnuts, dried52262.980.899.58017.4NANANANANA3.23
Wheat GermCrude Wheat Germ83.38.11.40.64.4043NANANANA1119.3
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1794.11.10.511.7057NANANANA8.579.46
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1453.91.060.481.6058NANANANA8.79
HickorynutsDried Hickorynuts45.729.43.20.489.408.33NANANANA2.925.8
Oil Roasted PecansNuts, pecans, oil roasted, without salt added4231.63.040.439.4605.461.670.0170.0171.6443.86
PecansPecans nuts43.431.22.70.438.96061.720.0170.0171.74.174
Roasted PecansDry Roasted Pecans42.331.42.650.428.2705.731.70.0170.0171.73.974
Pinyon Pine NutsDried Pinyon Pine Nuts47.7294.470.381209.2NANANANA5.15.5
Rice BranCrude Rice Bran9519.83.960.36.80470.850.190.190.472012.7
Cooked Wild RiceWild rice, cooked29710.150.280.35063.42.170.590.590.985.3512
Wild RiceRaw Wild Rice840.910.130.250.320632.1NANA0.565.212.4
Wheat BranCrude Wheat Bran1395.90.880.232.83089.60.57NANANA59.421.6
Cooked QuinoaQuinoa, cooked2504.80.580.212.44053.32.18NANANA711
Raw QuinoaQuinoa, uncooked81.54.950.580.212.43052.3NANANANA5.711.5
TahiniSesame Butter from Roasted Kernels50.4273.80.2111.7010.70.25NANANA4.78.57
Whole Sesame SeedsDried Whole Sesame Seeds52.4263.640.211012.30.16NANANA6.189.3
Roasted Sesame SeedsRoasted Whole Sesame Seeds5325.53.570.1911013.7NANANANA7.439
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5325.43.560.1911013.80.25NANANA8.948.97
Sesame FlourHigh fat Sesame Flour57212.960.169.1015NANANANANA17.6
Pistachio NutsRaw Pistachio Nuts53.624.33.160.157.55014.64.10.130.173.75.6811
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled80.23.570.670.151.26062NANANANA9.45.13
Oat BranRaw Oat Bran1228.571.60.153.23080.81.77NANANA18.821
Dark Rye FlourRye flour, dark922.050.250.140.83063.42.130.210.21.662214.7
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled81.33.180.60.131.12063.8NANANANANA4.07
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1413.20.60.131.12064NANANANA11.43.4
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg2422.370.340.131.1060.8NANANANANA10.6
Boiled European ChestnutsBoiled and Steamed European Chestnuts2293.160.60.131.1063.6NANANANANA4.6
Almond pasteNuts, almond paste65.5181.720.133.65031.323.7NANANA3.145.9
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.5294.30.131205.580.230.0330.0480.155.59.72
Roasted European ChestnutsNuts, chestnuts, european, roasted1222.70.510.110.9506513NANANA6.243.9
Cooked Oat BranOat bran, cooked7506.451.220.112.43085.8NANANANA19.524
Roasted PistachiosDry Roasted Pistachio Nuts52.4242.960.116.90154.060.120.133.75.411
TeffRaw Teff81.71.950.370.110.77NA59.81.50.380.60.516.5411
Oat FlourPartially Debranned Oat Flour74.36.771.20.112.37048.80.5900.0740.374.8311
RyeRye grain88.81.450.170.0960.58067.30.870.0980.140.6313.49.18
MilletRaw Millet79.43.350.570.0941.6058NANANANA6.758.75
Hulled BarleyBarley, hulled84.71.950.410.0930.85062.30.68NANANA14.710.6
Lotus SeedsRaw Lotus Seeds3371.80.30.0910.96058.2NANANANANA14
Cashew ButterPlain Cashew Butter no Salt5125.350.0874.17014NANANANA1.028.97
Macadamia NutsRaw Macadamia Nuts41.831.75.040.0860.5405.771.90.0290.0291.853.63.3
OatsOats775.320.940.0861.87051NANANANA8.1713
Medium Rye flourRye flour, medium861.30.150.0840.510650.950.10.0520.77109.35
Roasted CashewsDry Roasted Cashew Nuts52.324.24.80.08440172.6NANANA1.578
Roasted Macadamia NutsDry Roasted Macadamia Nuts41.831.850.0820.5405.61.730.0290.0291.673.343.25
Peeled European ChestnutsPeeled Raw European Chestnuts1531.90.360.0810.67067.6NANANANANA2.5
Barley Malt flourBarley malt flour831.530.320.0790.710650.66NANANA5.98.54
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1892.830.450.0741.03NA59.51.60.130.130.388.6811
Pine NutsDried Pine Nuts44.630.52.20.07314.805.831.60.0310.0311.541.656.1
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2013.440.490.0721.1060.51.50.140.140.47.8512
Cooked MilletMillet, cooked2522.520.430.0711.2059.70.33NANANA3.288.85
Light Rye FlourRye flour, light841.10.130.070.42064.40.780.0760.120.486.728.25
Cooked Spinach SpaghettiSpaghetti, spinach, cooked2311.450.210.0690.52060.3NANANANANA10.6
BuckwheatBuckwheat87.52.970.650.0680.84062.5NANANANA8.7511.6
Barley flourBarley flour or meal871.40.290.0670.6064.80.7NANANA8.89.13
Whole Wheat FlourWhole-grain Wheat Flour88.22.20.380.0640.96063.50.360.04400.329.4411.7
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels53.726.34.650.0641105.750.750.0810.070.613.2216.2
Buckwheat FlourWhole-groat Buckwheat Flour89.62.780.610.0640.79063.22.33NANA1.528.9611.3
Chow MeinChow Mein Chinese Noodles63.713.54.30.0622.2040.50NANANA4.276.93
Spinach Spaghetti Dry Spinach Spaghetti 80.61.270.180.060.46060.32.2NANANA8.5510.8
Whole Wheat PastaDry Whole-Wheat Pasta85.22.50.360.060.91062.52.340.260.20.587.8412
SorghumSorghum Grain913.160.560.0591.36065.72.3NANANA6.19.7
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels52.325.64.470.05810.207.70.670.0370.0370.63.415.6
Raw SpeltUncooked Spelt88.82.160.360.0581.06062.36.050.210.750.529.513
Rice FlourUnenriched White Rice Flour821.160.320.0550.26065.70.098NANANA1.974.88
TriticaleTriticale89.31.870.330.0540.76064.4NANANANANA11.7
Roasted BuckwheatRoasted Buckwheat Groats86.72.350.510.0540.66065NANANANA8.9310
CornYellow Corn Grain 823.90.550.0531.720610.53NANANA67.74
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds67.3132.470.0525.9036NANANANA12.412.5
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 832.220.290.0510.72NA60.62.150.170.170.58.3711
Pearled BarleyCooked Pearled Barley2441.070.230.0510.470690.68NANANA9.275.5
Whole Sorghum FlourWhole-grain Sorghum Flour83.62.80.440.0511.1NA641.620.131.10.395.57.04
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
Raw Pearled BarleyBarley, pearled, raw85.20.990.210.0470.43066.20.68NANANA13.38.45
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
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour833.20.450.0441.40640.53NANANA6.075.76
Durum WheatWheat, durum88.52.20.40.0420.82063NANANANANA12
HazelnutsNuts, hazelnuts or filberts47.8292.130.0423.7407.982.070.0330.03324.637.14
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
CornmealWhole-grain Yellow Cornmeal832.980.420.0411.3063.70.53NANANA6.056.73
Wheat SproutsSprouted Wheat1521.920.310.0390.8064.4NANANANA1.6711.3
SeitanVital wheat gluten811.50.220.0390.620110NANANA0.4961
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt48.527.52.90.0381809.98NANANANA5.578.34
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted1261.50.220.0380.35065.7NANANANANA5.62
Chinese ChestnutsRaw Chinese Chestnuts1341.50.220.0380.35065.7NANANANANA5.63
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts1961.50.220.0370.35066NANANANANA5.65
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried82.61.50.220.0370.35066NANANANANA5.64
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt51.525.72.70.03617012.41.4NANANA5.729.96
Oil Roasted CashewsOil Roasted Cashew Nuts51.724.74.40.0354.4015.52.60.0410.0412.51.78.7
Cooked Brown RiceCooked Medium-grain Brown Rice2682.220.440.0350.76063NANANANA4.826.2
Brown Rice FlourRice flour, brown82.62.30.460.0350.79063.20.55NANANA3.85.98
Millet FlourMillet flour78.53.340.420.0352NA591.300.990.242.758.44
Macronutrients in Top 100 Cereals & Nuts with the highest Omega 3 content per 300 kcal
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 300 calories.
Top 5 cereals & nuts with most amount of omega 3 per 300 calories are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Chinese Restaurant Crunchy Flat Noodles