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
Tapioca PearlsDry Tapioca Pearls1400.0280.0070.0010.00301244.68NANANA1.260.27
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated1420.0850.0240.0010.02401230NANANA0.710.23
PeanutsRaw Peanuts8843.45.540.00313.7014.24.16NANANA7.522.8
Soy VermicelliVermicelli, made from soy1510.150.0210.0060.057012426.3NANANA5.90.15
Carob flourCarob flour2251.460.20.0090.480200111NANANA89.610.4
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked5050.510.0960.010.150108NANANANANA25.6
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 Glutinous White RiceRice, white, glutinous, unenriched, cooked5150.980.20.0150.3401090.26NANANA5.1510.4
Dry CouscousCouscous, dry1330.850.160.0160.320103NANANANA6.6517
Cooked Rice NoodlesRice noodles, cooked4630.930.110.0190.08801110.14NANANA4.638.3
Dry-roasted PeanutsDry-roasted Peanuts, no salt8542.36.580.0228.280184.17004.177.1620.7
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
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked3820.690.0950.0230.250105NANANANANA15.3
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1491.060.20.0240.30111NANANANANA21.4
Boiled BulgurCooked Bulgur6021.450.250.0240.5701120.6NANANA2718.6
Corn BranCrude Corn Bran2232.050.290.0290.9101910NANANA17618.7
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
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt83.5447.250.03212.6012.73.50.0670.0673.367.8523.4
Dry PastaDry Unenriched Pasta1352.040.370.0320.7301013.60.150.160.654.317.6
Peanut ButterSmooth Peanut Butter85428.10.0339.6020.45.5303.52.034.8518.6
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
BulgurDry Bulgur1461.940.340.0340.7601110.6NANANA18.318
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
Dry Rice NoodlesRice noodles, dry1370.770.210.0360.1701100.16NANANA2.28.17
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour2792.80.420.0360.88010600003.98.94
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4131.570.340.0370.81096NANANANA27.728
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
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
Mung BeansRaw Mung Beans1441.660.50.0390.510909.5NANANA23.534.4
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1402.90.410.0391.250111NANANANA15.410.4
Cooked Corn PastaCooked Corn Gluten-free Pasta3972.90.40.041.250111NANANANA1910.4
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry1401.140.160.0410.420104NANANANA6.0416
TamariSoy sauce made from soy (tamari)8330.830.0920.0420.33046.414NANANA6.6787.6
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
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4761.80.550.0430.570919.52NANANA3633.4
Long-grain Brown RiceRaw Long-grain Brown Rice1364.360.810.0441.301040.9000.94.910.3
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4073.941.060.0451.4401040.98000.986.511
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7041.550.260.0490.59087.4NANANANA2638.5
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
Pigeon Peas Raw Pigeon Peas 1462.170.480.0511.13092NANANANA2231.6
Hard white WheatWheat, hard white1462.50.40.0511.0501110.6NANANA1816.5
Enriched SemolinaSemolina, enriched1391.460.210.0510.550101NANANANA5.417.6
SemolinaSemolina, unenriched1391.460.210.0510.550101NANANANA5.417.6
Soft White WheatWheat, soft white1472.930.540.0531.1801110.6NANANA18.715.7
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4551.80.30.0550.69089.38.27NANANA24.534.5
Hard Red Spring WheatWheat, hard red spring1522.90.480.0551.101030.62NANANA18.523.4
Raw AmaranthUncooked Amaranth Grain1359.461.970.0573.70882.280.0130.361.99.0318.3
Brown RiceRaw Medium-grain Brown Rice1383.70.740.0571.270105NANANANA4.710.4
Millet FlourMillet flour1315.560.70.0583.34NA982.1701.650.394.614
Brown Rice FlourRice flour, brown1383.830.770.0581.301050.91NANANA6.349.96
Cooked Brown RiceCooked Medium-grain Brown Rice4463.70.740.0581.260105NANANANA8.0410.4
SeitanVital wheat gluten1352.50.370.0651.03018.60NANANA0.81102
Wheat SproutsSprouted Wheat2533.20.520.0661.340107NANANANA2.7819
Chunk Style Peanut ButterPeanut butter, chunk style, without salt8542.46.460.06611.8018.37.1403.63.566.820.4
Broadbeans Raw Broadbeans 1472.240.370.0670.85085.58.36NANANA36.738.3
CornmealWhole-grain Yellow Cornmeal1384.960.70.0682.201060.88NANANA1011.2
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
Peanut SpreadLow Sugar Peanut Spread7742.27.860.0712.40114.9NANANA619
Durum WheatWheat, durum1473.640.670.0711.370105NANANANANA20
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1395.350.750.0732.3601060.89NANANA109.6
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
Raw Pearled BarleyBarley, pearled, raw1421.650.350.0780.7201101.14NANANA2214
White Canned HominyHominy, canned, white6946.10.850.0832.709910.5NANANA17.410.3
Yellow Canned HominyHominy, canned, yellow6946.10.850.0832.7099NANANANA17.410.3
Whole Sorghum FlourWhole-grain Sorghum Flour1394.650.740.0851.86NA1072.70.221.820.659.211.7
Pearled BarleyCooked Pearled Barley4071.80.380.0850.7801151.14NANANA15.49.2
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1383.70.480.0861.2NA1013.60.280.280.831418.7
CornYellow Corn Grain 1376.50.910.0892.8701020.88NANANA1013
Roasted BuckwheatRoasted Buckwheat Groats1453.90.850.091.10108NANANANA1517
TriticaleTriticale1493.10.540.0911.270107NANANANANA19.4
Rice FlourUnenriched White Rice Flour1371.940.530.0920.4301090.16NANANA3.288.13
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.6
SorghumSorghum Grain1525.260.930.0992.2701103.84NANANA1016
Whole Wheat PastaDry Whole-Wheat Pasta1424.160.610.0991.501043.90.430.340.971319.7
Spinach Spaghetti Dry Spinach Spaghetti 1342.10.30.0990.7601013.66NANANA14.218
Chow MeinChow Mein Chinese Noodles10622.57.150.13.7067.60NANANA7.111.5
Buckwheat FlourWhole-groat Buckwheat Flour1494.6310.111.301053.9NANA2.541519
Whole Wheat FlourWhole-grain Wheat Flour1473.680.630.111.601060.60.07400.5315.719.4
Barley flourBarley flour or meal1452.30.490.11101081.16NANANA14.615.2
BuckwheatBuckwheat1464.961.10.111.40104NANANANA14.619.3
Cooked Spinach SpaghettiSpaghetti, spinach, cooked3852.420.350.120.870101NANANANANA17.6
Light Rye FlourRye flour, light1401.860.210.120.701071.30.130.20.811.213.8
Cooked MilletMillet, cooked4204.20.720.1220990.55NANANA5.4614.7
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt4241.650.230.120.58089.412.3NANANA3535.3
Cooked Whole-wheat PastaPasta, whole-wheat, cooked3365.740.820.121.801012.50.230.230.671320
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3144.70.750.121.7NA992.670.220.220.6314.518.3
Canned Chickpeas Canned Chickpeas , Solids3609.960.770.133.3508114.4NANANA2325.4
Macronutrients in Top 100 Cereals & Legumes with the lowest Omega 3 content per 500 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 500 calories.
Top 5 cereals & legumes with least amount of omega 3 per 500 calories are:
- Cornstarch
- Prepared instant Long-grain White Rice, enriched
- Dry Tapioca Pearls
- Long Rice Chinese Noodles, dehydrated
- Raw Peanuts