Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt80.8464.80.06430.2016.6NANANANA9.314
WalnutsEnglish Walnuts76.5504.76.9429010.520.0690.0611.865.1211.6
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt8642.84.50.05928020.72.35NANANA9.5416.6
Watermelon Seed KernelsDried Watermelon Seed Kernels89.842.58.78NA25.2013.7NANANANANA25.4
Hemp SeedsHulled Hemp Seeds90444.169.062507.841.360.280.180.773.628.5
Pine NutsDried Pine Nuts74.350.83.640.1224.609.72.670.0520.0522.562.7510
Sesame Seed KernelsDried Hulled Sesame Seed Kernels79.248.57.180.212009.30.380.0550.0790.259.216.2
Pinyon Pine NutsDried Pinyon Pine Nuts79.548.57.450.6319.8015.3NANANANA8.59.2
Sunflower SeedsDried Sunflower Seed Kernels85.6443.80.05119.70172.24NANA2.147.3617.8
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
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels89.4447.750.1118.509.581.250.130.1215.3727
BrazilnutsDried Brazilnuts765112.20.02718.508.91.77001.775.711
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
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels8742.77.440.097170131.120.0610.0610.995.6626
Dried BeechnutsNuts, beechnuts, dried8743.44.961.4816029NANANANANA5.4
Oil Roasted PecansNuts, pecans, oil roasted, without salt added7052.65.060.7215.809.12.780.0280.0282.736.646.43
HickorynutsDried Hickorynuts76495.360.815.7014NANANANA4.879.7
Sesame FlourHigh fat Sesame Flour9535.34.940.2715025.3NANANANANA29.3
PecansPecans nuts72.4524.470.71150102.870.0290.0292.826.956.64
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles9630.44.731.9414.30500.24NANANA1.829.9
Roasted PecansDry Roasted Pecans70.452.34.420.713.809.542.860.0280.0282.86.66.7
Pistachio NutsRaw Pistachio Nuts89.340.55.270.2612.6024.36.840.210.296.139.4618
Roasted PistachiosDry Roasted Pistachio Nuts87.4404.930.1911.5024.76.770.190.226.2918.4
Rice BranCrude Rice Bran158336.60.511.3078.61.420.320.320.7933.221
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added82.445.43.47011014.63.7500.0333.68.6517.5
Plain Almond ButterPlain Almond Butter no Salt81.4453.40.00611015.33.600.0163.538.417
Roasted AlmondsDry Roasted Almonds83.6443.420.00811017.64.060.0080.0083.979.117.5
AlmondsNuts, almonds86.4433.30.00310.6018.63.760.0950.153.410.818.3
Blanched AlmondsNuts, almonds, blanched84.744.53.350.00310.50163.9200.0253.788.418
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds11221.74.10.0869.8060.3NANANANA20.620.8
Sunflower Seed ButterSunflower Seed Butter no Salt8144.73.80.0417.90198.54008.54.614
Wheat GermCrude Wheat Germ13913.52.317.34072NANANANA18.332
Oil Roasted CashewsOil Roasted Cashew Nuts86.2417.30.0597.3025.84.30.0690.0694.172.8414.5
Cashew NutsRaw Cashew Nuts9039.67.040.0567.04027.35.340.0450.0455.25316.5
Cashew ButterPlain Cashew Butter no Salt85428.30.156.96023.5NANANANA1.715
Roasted CashewsDry Roasted Cashew Nuts8740.47.980.146.67028.54.36NANANA2.613.3
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts77.448.33.50.0466.5013.63.80.0540.0543.687.2811.6
HazelnutsNuts, hazelnuts or filberts79.648.43.550.0696.24013.33.460.0560.0563.347.7212
Almond pasteNuts, almond paste10930.32.870.226.105239.6NANANA5.249.83
ChiaDried Chia Seeds10331.63.4318.36043.3NANANANA35.417
FlaxseedSeeds, flaxseed9439.53.4321.45.530271.4500.371.0825.617
Oat BranRaw Oat Bran20314.32.70.255.3801352.95NANANA31.335
Dried PilinutsNuts, pilinuts, dried69.555.321.7NA5.302.77NANANANANA7.5
Wheat BranCrude Wheat Bran2319.841.460.394.701490.95NANANA9936
Blanched HazelnutsBlanched Hazelnuts Or Filberts79.548.63.70.0464.37013.52.770.0560.0562.668.7411
Cooked QuinoaQuinoa, cooked41780.960.354.06088.83.63NANANA11.718.3
Cooked Oat BranOat bran, cooked125010.82.040.194.050143NANANANA32.540
Raw QuinoaQuinoa, uncooked1368.250.960.354.04087NANANANA9.519
Oat FlourPartially Debranned Oat Flour12411.320.183.94081.30.9900.120.628.0418
Chow MeinChow Mein Chinese Noodles10622.57.150.13.7067.60NANANA7.111.5
Raw AmaranthUncooked Amaranth Grain1359.461.970.0573.70882.280.0130.361.99.0318.3
Millet FlourMillet flour1315.560.70.0583.34NA982.1701.650.394.614
OatsOats1298.871.560.143.1085NANANANA13.621.7
CornYellow Corn Grain 1376.50.910.0892.8701020.88NANANA1013
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2986.851.850.842.8095NANANANA14.315.8
White Canned HominyHominy, canned, white6946.10.850.0832.709910.5NANANA17.410.3
Yellow Canned HominyHominy, canned, yellow6946.10.850.0832.7099NANANANA17.410.3
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2426.521.760.82.67097NANANANA14.515
MilletRaw Millet1325.60.960.162.67096NANANANA11.214.6
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1395.350.750.0732.3601060.89NANANA109.6
SorghumSorghum Grain1525.260.930.0992.2701103.84NANANA1016
CornmealWhole-grain Yellow Cornmeal1384.960.70.0682.201060.88NANANA1011.2
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1345.951.10.252.10103NANANANA15.68.54
Cooked MilletMillet, cooked4204.20.720.1220990.55NANANA5.4614.7
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2355.310.221.870107NANANANA195.7
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled1365.310.221.870106NANANANANA6.8
Whole Sorghum FlourWhole-grain Sorghum Flour1394.650.740.0851.86NA1072.70.221.820.659.211.7
Boiled European ChestnutsBoiled and Steamed European Chestnuts3825.270.990.221.860106NANANANANA7.63
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4033.950.560.221.830101NANANANANA17.6
Cooked Whole-wheat PastaPasta, whole-wheat, cooked3365.740.820.121.801012.50.230.230.671320
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.6
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3144.70.750.121.7NA992.670.220.220.6314.518.3
Whole Wheat FlourWhole-grain Wheat Flour1473.680.630.111.601060.60.07400.5315.719.4
Lotus SeedsRaw Lotus Seeds5622.980.490.151.6097NANANANANA23.2
Roasted European ChestnutsNuts, chestnuts, european, roasted2044.50.840.191.6010821.6NANANA10.46.47
Whole Wheat PastaDry Whole-Wheat Pasta1424.160.610.0991.501043.90.430.340.971319.7
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4073.941.060.0451.4401040.98000.986.511
Hulled BarleyBarley, hulled1413.250.680.161.401041.13NANANA24.417.6
BuckwheatBuckwheat1464.961.10.111.40104NANANANA14.619.3
Dark Rye FlourRye flour, dark1543.40.410.231.401063.550.350.342.7736.624.5
Durum WheatWheat, durum1473.640.670.0711.370105NANANANANA20
Wheat SproutsSprouted Wheat2533.20.520.0661.340107NANANANA2.7819
Long-grain Brown RiceRaw Long-grain Brown Rice1364.360.810.0441.301040.9000.94.910.3
Brown Rice FlourRice flour, brown1383.830.770.0581.301050.91NANANA6.349.96
Buckwheat FlourWhole-groat Buckwheat Flour1494.6310.111.301053.9NANA2.541519
TeffRaw Teff1363.240.610.181.28NA1002.50.640.990.841118
TriticaleTriticale1493.10.540.0911.270107NANANANANA19.4
Brown RiceRaw Medium-grain Brown Rice1383.70.740.0571.270105NANANANA4.710.4
Cooked Brown RiceCooked Medium-grain Brown Rice4463.70.740.0581.260105NANANANA8.0410.4
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
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1383.70.480.0861.2NA1013.60.280.280.831418.7
Barley Malt flourBarley malt flour1392.550.530.131.201081.1NANANA9.8314.2
Soft White WheatWheat, soft white1472.930.540.0531.1801110.6NANANA18.715.7
Peeled European ChestnutsPeeled Raw European Chestnuts2553.20.60.141.120113NANANANANA4.16
Roasted BuckwheatRoasted Buckwheat Groats1453.90.850.091.10108NANANANA1517
Hard Red Spring WheatWheat, hard red spring1522.90.480.0551.101030.62NANANA18.523.4
Hard white WheatWheat, hard white1462.50.40.0511.0501110.6NANANA1816.5
Macronutrients in Top 100 Cereals & Nuts with the highest Omega 6 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 6 per 500 calories.
Top 5 cereals & nuts with most amount of omega 6 per 500 calories are:
- Toasted Sunflower Seed Kernels no Salt
- English Walnuts
- Dry Roasted Sunflower Seed Kernels no Salt
- Dried Watermelon Seed Kernels
- Hulled Hemp Seeds