Tapioca PearlsDry Tapioca Pearls1400.0280.0070.0010.00301244.68NANANA1.260.27
CornstarchCornstarch1310.0660.01200.03301200NANANA1.20.34
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared40320.06900.069010800002.48.8
Cooked Rice NoodlesRice noodles, cooked4630.930.110.0190.08801110.14NANANA4.638.3
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked5050.510.0960.010.150108NANANANANA25.6
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3850.730.20.0350.160111NANANANANA9.08
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3850.730.20.0350.160111NANANANANA9.08
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked1400.730.20.0340.160111NANANANA3.99.08
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched1400.730.20.0340.160111NANANANANA9.08
Dry Rice NoodlesRice noodles, dry1370.770.210.0360.1701100.16NANANA2.28.17
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched3850.810.220.0380.180110NANANANANA9.15
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked3850.810.220.0380.180110NANANANA1.159.15
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched1390.810.220.0380.180110NANANANA1.949.2
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched1390.810.220.0380.180110NANANANANA9.2
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1370.90.250.0420.201100.160.0270.0270.111.89.77
RiceRaw Regular Long-grain White Rice1370.90.250.0420.201100.16NANANA1.89.77
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked3851.080.30.050.2401080.19NANANA1.5410.3
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt3851.080.30.050.2401080.19NANANA1.5410.3
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked3820.690.0950.0230.250105NANANANANA15.3
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked1350.740.150.0110.260110NANANANA3.89.2
Cooked CouscousCouscous, cooked4460.710.130.0130.2701040.45NANANA6.2517
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4071.50.30.0690.301060.450.0810.0410.333.6612
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4071.50.30.0690.301060.450.0810.0410.333.6612
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1491.060.20.0240.30111NANANANANA21.4
Dry CouscousCouscous, dry1330.850.160.0160.320103NANANANA6.6517
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked5150.980.20.0150.3401090.26NANANA5.1510.4
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1341.380.390.0230.4101080.440.0270.150.282.410
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1341.380.390.0230.4101080.440.0270.150.282.410
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry1401.140.160.0410.420104NANANANA6.0416
Rice FlourUnenriched White Rice Flour1371.940.530.0920.4301090.16NANANA3.288.13
Wild RiceRaw Wild Rice1401.50.220.420.5301053.5NANA0.948.720.6
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.714
Wheat FlourUnenriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.714
Enriched SemolinaSemolina, enriched1391.460.210.0510.550101NANANANA5.417.6
SemolinaSemolina, unenriched1391.460.210.0510.550101NANANANA5.417.6
Boiled BulgurCooked Bulgur6021.450.250.0240.5701120.6NANANA2718.6
Cooked Wild RiceWild rice, cooked4951.70.240.470.5901063.60.990.991.638.919.8
Light Rye FlourRye flour, light1401.860.210.120.701071.30.130.20.811.213.8
Raw Pearled BarleyBarley, pearled, raw1421.650.350.0780.7201101.14NANANA2214
Dry PastaDry Unenriched Pasta1352.040.370.0320.7301013.60.150.160.654.317.6
BulgurDry Bulgur1461.940.340.0340.7601110.6NANANA18.318
Spinach Spaghetti Dry Spinach Spaghetti 1342.10.30.0990.7601013.66NANANA14.218
Pearled BarleyCooked Pearled Barley4071.80.380.0850.7801151.14NANANA15.49.2
Medium Rye flourRye flour, medium1432.180.260.140.8601081.580.170.0861.31715.6
Cooked Spinach SpaghettiSpaghetti, spinach, cooked3852.420.350.120.870101NANANANANA17.6
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour2792.80.420.0360.88010600003.98.94
Corn BranCrude Corn Bran2232.050.290.0290.9101910NANANA17618.7
Cooked PastaPasta, cooked, unenriched, without added salt3162.940.560.0760.930981.770.0950.130.285.718.4
Boiled BuckwheatCooked Buckwheat Groats5433.370.730.0760.9501084.90.541.12.1714.718.4
RyeRye grain1482.40.290.160.9701121.450.160.241.0522.315.3
Barley flourBarley flour or meal1452.30.490.11101081.16NANANA14.615.2
SeitanVital wheat gluten1352.50.370.0651.03018.60NANANA0.81102
Hard white WheatWheat, hard white1462.50.40.0511.0501110.6NANANA1816.5
Hard Red Spring WheatWheat, hard red spring1522.90.480.0551.101030.62NANANA18.523.4
Roasted BuckwheatRoasted Buckwheat Groats1453.90.850.091.10108NANANANA1517
Soft White WheatWheat, soft white1472.930.540.0531.1801110.6NANANA18.715.7
Barley Malt flourBarley malt flour1392.550.530.131.201081.1NANANA9.8314.2
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1383.70.480.0861.2NA1013.60.280.280.831418.7
Cooked Corn PastaCooked Corn Gluten-free Pasta3972.90.40.041.250111NANANANA1910.4
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1402.90.410.0391.250111NANANANA15.410.4
Cooked Brown RiceCooked Medium-grain Brown Rice4463.70.740.0581.260105NANANANA8.0410.4
Brown RiceRaw Medium-grain Brown Rice1383.70.740.0571.270105NANANANA4.710.4
TriticaleTriticale1493.10.540.0911.270107NANANANANA19.4
TeffRaw Teff1363.240.610.181.28NA1002.50.640.990.841118
Buckwheat FlourWhole-groat Buckwheat Flour1494.6310.111.301053.9NANA2.541519
Brown Rice FlourRice flour, brown1383.830.770.0581.301050.91NANANA6.349.96
Long-grain Brown RiceRaw Long-grain Brown Rice1364.360.810.0441.301040.9000.94.910.3
Wheat SproutsSprouted Wheat2533.20.520.0661.340107NANANANA2.7819
Durum WheatWheat, durum1473.640.670.0711.370105NANANANANA20
Dark Rye FlourRye flour, dark1543.40.410.231.401063.550.350.342.7736.624.5
BuckwheatBuckwheat1464.961.10.111.40104NANANANA14.619.3
Hulled BarleyBarley, hulled1413.250.680.161.401041.13NANANA24.417.6
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4073.941.060.0451.4401040.98000.986.511
Whole Wheat PastaDry Whole-Wheat Pasta1424.160.610.0991.501043.90.430.340.971319.7
Whole Wheat FlourWhole-grain Wheat Flour1473.680.630.111.601060.60.07400.5315.719.4
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3144.70.750.121.7NA992.670.220.220.6314.518.3
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.6
Cooked Whole-wheat PastaPasta, whole-wheat, cooked3365.740.820.121.801012.50.230.230.671320
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4033.950.560.221.830101NANANANANA17.6
Whole Sorghum FlourWhole-grain Sorghum Flour1394.650.740.0851.86NA1072.70.221.820.659.211.7
Cooked MilletMillet, cooked4204.20.720.1220990.55NANANA5.4614.7
CornmealWhole-grain Yellow Cornmeal1384.960.70.0682.201060.88NANANA1011.2
SorghumSorghum Grain1525.260.930.0992.2701103.84NANANA1016
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1395.350.750.0732.3601060.89NANANA109.6
MilletRaw Millet1325.60.960.162.67096NANANANA11.214.6
White Canned HominyHominy, canned, white6946.10.850.0832.709910.5NANANA17.410.3
Yellow Canned HominyHominy, canned, yellow6946.10.850.0832.7099NANANANA17.410.3
CornYellow Corn Grain 1376.50.910.0892.8701020.88NANANA1013
OatsOats1298.871.560.143.1085NANANANA13.621.7
Millet FlourMillet flour1315.560.70.0583.34NA982.1701.650.394.614
Raw AmaranthUncooked Amaranth Grain1359.461.970.0573.70882.280.0130.361.99.0318.3
Chow MeinChow Mein Chinese Noodles10622.57.150.13.7067.60NANANA7.111.5
Oat FlourPartially Debranned Oat Flour12411.320.183.94081.30.9900.120.628.0418
Raw QuinoaQuinoa, uncooked1368.250.960.354.04087NANANANA9.519
Cooked Oat BranOat bran, cooked125010.82.040.194.050143NANANANA32.540
Cooked QuinoaQuinoa, cooked41780.960.354.06088.83.63NANANA11.718.3
Wheat BranCrude Wheat Bran2319.841.460.394.701490.95NANANA9936
Oat BranRaw Oat Bran20314.32.70.255.3801352.95NANANA31.335
Wheat GermCrude Wheat Germ13913.52.317.34072NANANANA18.332
Rice BranCrude Rice Bran158336.60.511.3078.61.420.320.320.7933.221
Macronutrients in Top 100 Cereals with the lowest Omega 6 content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by least amount of Omega 6 per 500 calories.
Top 5 cereals with least amount of omega 6 per 500 calories are:
- Dry Tapioca Pearls
- Cornstarch
- Prepared instant Long-grain White Rice, enriched
- Cooked Rice Noodles
- Cooked Soba Japanese Noodles