Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt48.527.52.90.0381809.98NANANANA5.578.34
WalnutsEnglish Walnuts46302.84.1717.506.31.20.0410.0371.13.077
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt51.525.72.70.03617012.41.4NANANA5.729.96
Watermelon Seed KernelsDried Watermelon Seed Kernels5425.55.27NA1508.25NANANANANA15.3
Hemp SeedsHulled Hemp Seeds54.226.42.55.441504.70.810.170.110.462.1717
Pine NutsDried Pine Nuts44.630.52.20.07314.805.831.60.0310.0311.541.656.1
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.5294.30.131205.580.230.0330.0480.155.59.72
Pinyon Pine NutsDried Pinyon Pine Nuts47.7294.470.381209.2NANANANA5.15.5
Sunflower SeedsDried Sunflower Seed Kernels51.426.42.30.03112010.31.35NANA1.34.410.7
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
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels53.726.34.650.0641105.750.750.0810.070.613.2216.2
BrazilnutsDried Brazilnuts45.530.57.340.0161105.341.06001.063.46.5
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
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels52.325.64.470.05810.207.70.670.0370.0370.63.415.6
Dried BeechnutsNuts, beechnuts, dried52262.980.899.58017.4NANANANANA3.23
Oil Roasted PecansNuts, pecans, oil roasted, without salt added4231.63.040.439.4605.461.670.0170.0171.6443.86
HickorynutsDried Hickorynuts45.729.43.20.489.408.33NANANANA2.925.8
Sesame FlourHigh fat Sesame Flour57212.960.169.1015NANANANANA17.6
PecansPecans nuts43.431.22.70.438.96061.720.0170.0171.74.174
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles57.618.32.841.168.60300.14NANANA1.15.95
Roasted PecansDry Roasted Pecans42.331.42.650.428.2705.731.70.0170.0171.73.974
Pistachio NutsRaw Pistachio Nuts53.624.33.160.157.55014.64.10.130.173.75.6811
Roasted PistachiosDry Roasted Pistachio Nuts52.4242.960.116.90154.060.120.133.75.411
Rice BranCrude Rice Bran9519.83.960.36.80470.850.190.190.472012.7
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added49.427.32.0806.708.742.2500.022.165.210.5
Plain Almond ButterPlain Almond Butter no Salt49272.030.0036.6509.22.1600.012.125.0310.2
Roasted AlmondsDry Roasted Almonds5026.42.050.0056.5010.52.440.0050.0052.45.4710.5
AlmondsNuts, almonds52261.970.0026.40112.250.0570.0882.056.4811
Blanched AlmondsNuts, almonds, blanched5126.720.0026.309.52.3500.0152.275.0311
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds67.3132.470.0525.9036NANANANA12.412.5
Sunflower Seed ButterSunflower Seed Butter no Salt48.6272.270.0244.73011.35.12005.12.778.4
Wheat GermCrude Wheat Germ83.38.11.40.64.4043NANANANA1119.3
Oil Roasted CashewsOil Roasted Cashew Nuts51.724.74.40.0354.4015.52.60.0410.0412.51.78.7
Cashew NutsRaw Cashew Nuts54.223.84.220.0344.22016.43.20.0270.0273.151.89.9
Cashew ButterPlain Cashew Butter no Salt5125.350.0874.17014NANANANA1.028.97
Roasted CashewsDry Roasted Cashew Nuts52.324.24.80.08440172.6NANANA1.578
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts46.4292.10.0283.908.172.270.0330.0332.24.376.98
HazelnutsNuts, hazelnuts or filberts47.8292.130.0423.7407.982.070.0330.03324.637.14
Almond pasteNuts, almond paste65.5181.720.133.65031.323.7NANANA3.145.9
ChiaDried Chia Seeds61.7192.06113.6026NANANANA21.210.2
FlaxseedSeeds, flaxseed5623.72.06133.3016.20.8700.220.6515.310.3
Oat BranRaw Oat Bran1228.571.60.153.23080.81.77NANANA18.821
Dried PilinutsNuts, pilinuts, dried41.73313NA3.1701.66NANANANANA4.5
Wheat BranCrude Wheat Bran1395.90.880.232.83089.60.57NANANA59.421.6
Blanched HazelnutsBlanched Hazelnuts Or Filberts47.7292.230.0282.6208.11.660.0330.0331.65.256.53
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
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
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
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1794.11.10.511.7057NANANANA8.579.46
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
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1453.91.060.481.6058NANANANA8.79
MilletRaw Millet79.43.350.570.0941.6058NANANANA6.758.75
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
CornmealWhole-grain Yellow Cornmeal832.980.420.0411.3063.70.53NANANA6.056.73
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled80.23.570.670.151.26062NANANANA9.45.13
Cooked MilletMillet, cooked2522.520.430.0711.2059.70.33NANANA3.288.85
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1413.20.60.131.12064NANANANA11.43.4
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled81.33.180.60.131.12063.8NANANANANA4.07
Whole Sorghum FlourWhole-grain Sorghum Flour83.62.80.440.0511.1NA641.620.131.10.395.57.04
Boiled European ChestnutsBoiled and Steamed European Chestnuts2293.160.60.131.1063.6NANANANANA4.6
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
Lotus SeedsRaw Lotus Seeds3371.80.30.0910.96058.2NANANANANA14
Roasted European ChestnutsNuts, chestnuts, european, roasted1222.70.510.110.9506513NANANA6.243.9
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
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
Peeled European ChestnutsPeeled Raw European Chestnuts1531.90.360.0810.67067.6NANANANANA2.5
Roasted BuckwheatRoasted Buckwheat Groats86.72.350.510.0540.66065NANANANA8.9310
Hard Red Spring WheatWheat, hard red spring911.750.290.0330.660620.37NANANA1114
Hard white WheatWheat, hard white87.71.50.240.0310.63066.60.36NANANA10.79.92
Macronutrients in Top 100 Cereals & Nuts 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 & nuts , sorted by most amount of Omega 6 per 300 calories.
Top 5 cereals & nuts with most amount of omega 6 per 300 calories are:
- Toasted Sunflower Seed Kernels no Salt
- English Walnuts
- Dry Roasted Sunflower Seed Kernels no Salt
- Dried Watermelon Seed Kernels
- Hulled Hemp Seeds