FlaxseedSeeds, flaxseed9439.53.4321.45.530271.4500.371.0825.617
ChiaDried Chia Seeds10331.63.4318.36043.3NANANANA35.417
Hemp SeedsHulled Hemp Seeds90444.169.062507.841.360.280.180.773.628.5
WalnutsEnglish Walnuts76.5504.76.9429010.520.0690.0611.865.1211.6
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles9630.44.731.9414.30500.24NANANA1.829.9
Dried BeechnutsNuts, beechnuts, dried8743.44.961.4816029NANANANANA5.4
Wheat GermCrude Wheat Germ13913.52.317.34072NANANANA18.332
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2986.851.850.842.8095NANANANA14.315.8
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2426.521.760.82.67097NANANANA14.515
HickorynutsDried Hickorynuts76495.360.815.7014NANANANA4.879.7
Oil Roasted PecansNuts, pecans, oil roasted, without salt added7052.65.060.7215.809.12.780.0280.0282.736.646.43
PecansPecans nuts72.4524.470.71150102.870.0290.0292.826.956.64
Roasted PecansDry Roasted Pecans70.452.34.420.713.809.542.860.0280.0282.86.66.7
Pinyon Pine NutsDried Pinyon Pine Nuts79.548.57.450.6319.8015.3NANANANA8.59.2
Rice BranCrude Rice Bran158336.60.511.3078.61.420.320.320.7933.221
Cooked Wild RiceWild rice, cooked4951.70.240.470.5901063.60.990.991.638.919.8
Wild RiceRaw Wild Rice1401.50.220.420.5301053.5NANA0.948.720.6
Wheat BranCrude Wheat Bran2319.841.460.394.701490.95NANANA9936
Cooked QuinoaQuinoa, cooked41780.960.354.06088.83.63NANANA11.718.3
Raw QuinoaQuinoa, uncooked1368.250.960.354.04087NANANANA9.519
TahiniSesame Butter from Roasted Kernels84456.330.3419.40180.41NANANA7.814.3
Whole Sesame SeedsDried Whole Sesame Seeds87.343.36.070.3318.7020.50.26NANANA10.315.5
Roasted Sesame SeedsRoasted Whole Sesame Seeds88.542.55.950.3218.3022.8NANANANA12.415
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels8842.35.930.3218.20230.42NANANA1515
Sesame FlourHigh fat Sesame Flour9535.34.940.2715025.3NANANANANA29.3
Pistachio NutsRaw Pistachio Nuts89.340.55.270.2612.6024.36.840.210.296.139.4618
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1345.951.10.252.10103NANANANA15.68.54
Oat BranRaw Oat Bran20314.32.70.255.3801352.95NANANA31.335
Dark Rye FlourRye flour, dark1543.40.410.231.401063.550.350.342.7736.624.5
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled1365.310.221.870106NANANANANA6.8
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2355.310.221.870107NANANANA195.7
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4033.950.560.221.830101NANANANANA17.6
Boiled European ChestnutsBoiled and Steamed European Chestnuts3825.270.990.221.860106NANANANANA7.63
Almond pasteNuts, almond paste10930.32.870.226.105239.6NANANA5.249.83
Sesame Seed KernelsDried Hulled Sesame Seed Kernels79.248.57.180.212009.30.380.0550.0790.259.216.2
Roasted European ChestnutsNuts, chestnuts, european, roasted2044.50.840.191.6010821.6NANANA10.46.47
Cooked Oat BranOat bran, cooked125010.82.040.194.050143NANANANA32.540
Roasted PistachiosDry Roasted Pistachio Nuts87.4404.930.1911.5024.76.770.190.226.2918.4
TeffRaw Teff1363.240.610.181.28NA1002.50.640.990.841118
Oat FlourPartially Debranned Oat Flour12411.320.183.94081.30.9900.120.628.0418
RyeRye grain1482.40.290.160.9701121.450.160.241.0522.315.3
MilletRaw Millet1325.60.960.162.67096NANANANA11.214.6
Hulled BarleyBarley, hulled1413.250.680.161.401041.13NANANA24.417.6
Lotus SeedsRaw Lotus Seeds5622.980.490.151.6097NANANANANA23.2
Cashew ButterPlain Cashew Butter no Salt85428.30.156.96023.5NANANANA1.715
Macadamia NutsRaw Macadamia Nuts69.652.88.40.140.909.623.20.0490.0493.165.5
OatsOats1298.871.560.143.1085NANANANA13.621.7
Medium Rye flourRye flour, medium1432.180.260.140.8601081.580.170.0861.31715.6
Roasted CashewsDry Roasted Cashew Nuts8740.47.980.146.67028.54.36NANANA2.613.3
Roasted Macadamia NutsDry Roasted Macadamia Nuts69.6538.30.140.9109.32.90.0490.0492.85.575.42
Peeled European ChestnutsPeeled Raw European Chestnuts2553.20.60.141.120113NANANANANA4.16
Barley Malt flourBarley malt flour1392.550.530.131.201081.1NANANA9.8314.2
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3144.70.750.121.7NA992.670.220.220.6314.518.3
Pine NutsDried Pine Nuts74.350.83.640.1224.609.72.670.0520.0522.562.7510
Cooked Whole-wheat PastaPasta, whole-wheat, cooked3365.740.820.121.801012.50.230.230.671320
Cooked MilletMillet, cooked4204.20.720.1220990.55NANANA5.4614.7
Light Rye FlourRye flour, light1401.860.210.120.701071.30.130.20.811.213.8
Cooked Spinach SpaghettiSpaghetti, spinach, cooked3852.420.350.120.870101NANANANANA17.6
BuckwheatBuckwheat1464.961.10.111.40104NANANANA14.619.3
Barley flourBarley flour or meal1452.30.490.11101081.16NANANA14.615.2
Whole Wheat FlourWhole-grain Wheat Flour1473.680.630.111.601060.60.07400.5315.719.4
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels89.4447.750.1118.509.581.250.130.1215.3727
Buckwheat FlourWhole-groat Buckwheat Flour1494.6310.111.301053.9NANA2.541519
Chow MeinChow Mein Chinese Noodles10622.57.150.13.7067.60NANANA7.111.5
Spinach Spaghetti Dry Spinach Spaghetti 1342.10.30.0990.7601013.66NANANA14.218
Whole Wheat PastaDry Whole-Wheat Pasta1424.160.610.0991.501043.90.430.340.971319.7
SorghumSorghum Grain1525.260.930.0992.2701103.84NANANA1016
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels8742.77.440.097170131.120.0610.0610.995.6626
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.6
Rice FlourUnenriched White Rice Flour1371.940.530.0920.4301090.16NANANA3.288.13
TriticaleTriticale1493.10.540.0911.270107NANANANANA19.4
Roasted BuckwheatRoasted Buckwheat Groats1453.90.850.091.10108NANANANA1517
CornYellow Corn Grain 1376.50.910.0892.8701020.88NANANA1013
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds11221.74.10.0869.8060.3NANANANA20.620.8
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1383.70.480.0861.2NA1013.60.280.280.831418.7
Pearled BarleyCooked Pearled Barley4071.80.380.0850.7801151.14NANANA15.49.2
Whole Sorghum FlourWhole-grain Sorghum Flour1394.650.740.0851.86NA1072.70.221.820.659.211.7
White Canned HominyHominy, canned, white6946.10.850.0832.709910.5NANANA17.410.3
Yellow Canned HominyHominy, canned, yellow6946.10.850.0832.7099NANANANA17.410.3
Raw Pearled BarleyBarley, pearled, raw1421.650.350.0780.7201101.14NANANA2214
Boiled BuckwheatCooked Buckwheat Groats5433.370.730.0760.9501084.90.541.12.1714.718.4
Cooked PastaPasta, cooked, unenriched, without added salt3162.940.560.0760.930981.770.0950.130.285.718.4
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1395.350.750.0732.3601060.89NANANA109.6
Durum WheatWheat, durum1473.640.670.0711.370105NANANANANA20
HazelnutsNuts, hazelnuts or filberts79.648.43.550.0696.24013.33.460.0560.0563.347.7212
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
CornmealWhole-grain Yellow Cornmeal1384.960.70.0682.201060.88NANANA1011.2
Wheat SproutsSprouted Wheat2533.20.520.0661.340107NANANANA2.7819
SeitanVital wheat gluten1352.50.370.0651.03018.60NANANA0.81102
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt80.8464.80.06430.2016.6NANANANA9.314
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted2092.50.370.0630.580110NANANANANA9.37
Chinese ChestnutsRaw Chinese Chestnuts2232.480.370.0630.580110NANANANANA9.38
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts3272.50.370.0620.580110NANANANANA9.4
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1382.50.370.0620.580110NANANANANA9.4
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt8642.84.50.05928020.72.35NANANA9.5416.6
Oil Roasted CashewsOil Roasted Cashew Nuts86.2417.30.0597.3025.84.30.0690.0694.172.8414.5
Cooked Brown RiceCooked Medium-grain Brown Rice4463.70.740.0581.260105NANANANA8.0410.4
Brown Rice FlourRice flour, brown1383.830.770.0581.301050.91NANANA6.349.96
Millet FlourMillet flour1315.560.70.0583.34NA982.1701.650.394.614
Macronutrients in Top 100 Cereals & Nuts with the highest Omega 3 content per 500 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 500 calories.
Top 5 cereals & nuts with most amount of omega 3 per 500 calories are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Chinese Restaurant Crunchy Flat Noodles