Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added82.445.43.47011014.63.7500.0333.68.6517.5
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)15252.546.600.57010NANANANA3.335.5
Dried CoconutDried Coconut Meat75.84943.300.530185.57NANANA12.35.2
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes11030.72900.2405740.30.0110.5839.7113.43
CoconutRaw Coconut Meat14147.34200.52021.58.8NANANA12.74.7
Coconut MilkRaw Coconut Milk217524600.570127.26NANANA4.84.98
Coconut WaterCoconut Water (liquid From Coconuts)26325.264.6300.05309868.7NANANA2919
Almond OilOil, almond56.656.64.6409.84000NANANA00
Apricot Kernel OilOil, apricot kernel56.656.63.56016.6000NANANA00
Babassu OilOil, babassu56.656.64600.9000NANANA00
Cupu Assu OilOil, cupu assu56.656.63002.15000NANANA00
Hazelnut OilOil, hazelnut56.656.64.205.7000NANANA00
Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting NutsOil, industrial, coconut, principal uses candy coatings, oil sprays, roasting nuts56.656.648.600.94000NANANA00
Industrial Palm Kernel Confection Fat OilIndustrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter56.656.649.500.47000NANANA00
Nutmeg Butter OilOil, nutmeg butter56.656.65100000NANANA00
Peanut OilSalad or Cooking Peanut Oil56.656.69.56018000NANANA00
Poppyseed OilOil, poppyseed56.656.67.64035.3000NANANA00
Linoleic Safflower OilLinoleic Salad or Cooking Safflower Oil56.656.63.5042.2000NANANA00
Sunflower Oil65% Linoleic Sunflower Oil56.656.65.83037000NANANA00
Ucuhuba Butter OilOil, ucuhuba butter56.656.64801.64000NANANA00
Salad dressing, KRAFT Mayo Fat Free Mayonnaise DressingSalad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing7810000012353NANANA15.61.56
Sweet and Sour Salad DressingSalad dressing, sweet and sour333300000123123NANANA03.33
Fractionated Palm Confectionery ShorteningShortening, confectionery, fractionated palm56.656.63700.2800NANANANA00
Palm Kernel OilPalm Kernel Vegetable Oil585847.300.93000NANANA00
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated1420.0850.0240.0010.02401230NANANA0.710.23
AlmondsNuts, almonds86.4433.30.00310.6018.63.760.0950.153.410.818.3
PeanutsRaw Peanuts8843.45.540.00313.7014.24.16NANANA7.522.8
Blanched AlmondsNuts, almonds, blanched84.744.53.350.00310.50163.9200.0253.788.418
Plain Almond ButterPlain Almond Butter no Salt81.4453.40.00611015.33.600.0163.538.417
Soy VermicelliVermicelli, made from soy1510.150.0210.0060.057012426.3NANANA5.90.15
Roasted AlmondsDry Roasted Almonds83.6443.420.00811017.64.060.0080.0083.979.117.5
Carob flourCarob flour2251.460.20.0090.480200111NANANA89.610.4
Coconut OilOil, coconut5655.546.20.0110.94000NANANA00
Dry-roasted PeanutsDry-roasted Peanuts, no salt8542.36.580.0228.280184.17004.177.1620.7
BrazilnutsDried Brazilnuts765112.20.02718.508.91.77001.775.711
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt83.5447.250.03212.6012.73.50.0670.0673.367.8523.4
Peanut ButterSmooth Peanut Butter85428.10.0339.6020.45.5303.52.034.8518.6
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4131.570.340.0370.81096NANANANA27.728
Mung BeansRaw Mung Beans1441.660.50.0390.510909.5NANANA23.534.4
Sunflower Seed ButterSunflower Seed Butter no Salt8144.73.80.0417.90198.54008.54.614
TamariSoy sauce made from soy (tamari)8330.830.0920.0420.33046.414NANANA6.6787.6
Japanese ChestnutsRaw Japanese Chestnuts3251.720.250.0420.40113NANANANANA7.3
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4761.80.550.0430.570919.52NANANA3633.4
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1391.720.250.0430.40113NANANANANA7.3
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts8931.70.250.0450.40113NANANANANA7.32
Blanched HazelnutsBlanched Hazelnuts Or Filberts79.548.63.70.0464.37013.52.770.0560.0562.668.7411
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts77.448.33.50.0466.5013.63.80.0540.0543.687.2811.6
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7041.550.260.0490.59087.4NANANANA2638.5
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted24920.290.050.460112NANANANANA7.4
Pigeon Peas Raw Pigeon Peas 1462.170.480.0511.13092NANANANA2231.6
Sunflower SeedsDried Sunflower Seed Kernels85.6443.80.05119.70172.24NANA2.147.3617.8
High Oleic Safflower OilHigh Oleic Salad or Cooking Safflower Oil56.656.64.270.0547.2000NANANA00
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4551.80.30.0550.69089.38.27NANANA24.534.5
Cashew NutsRaw Cashew Nuts9039.67.040.0567.04027.35.340.0450.0455.25316.5
Cocoa Butter OilOil, cocoa butter56.656.633.80.0571.6000NANANA00
Grapeseed OilOil, grapeseed56.656.65.430.05739.4000NANANA00
Oil Roasted CashewsOil Roasted Cashew Nuts86.2417.30.0597.3025.84.30.0690.0694.172.8414.5
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt8642.84.50.05928020.72.35NANANA9.5416.6
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1382.50.370.0620.580110NANANANANA9.4
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts3272.50.370.0620.580110NANANANANA9.4
Chinese ChestnutsRaw Chinese Chestnuts2232.480.370.0630.580110NANANANANA9.38
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted2092.50.370.0630.580110NANANANANA9.37
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt80.8464.80.06430.2016.6NANANANA9.314
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
Fat-free French Salad DressingSalad dressing, french dressing, fat-free3791.020.140.0680.16012262.31917.7218.330.76
HazelnutsNuts, hazelnuts or filberts79.648.43.550.0696.24013.33.460.0560.0563.347.7212
Peanut SpreadLow Sugar Peanut Spread7742.27.860.0712.40114.9NANANA619
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds11221.74.10.0869.8060.3NANANANA20.620.8
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels8742.77.440.097170131.120.0610.0610.995.6626
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels89.4447.750.1118.509.581.250.130.1215.3727
High Oleic Sunflower OilHigh Oleic (70% and Over) Sunflower Oil56.656.65.580.112.04000NANANA00
Cottonseed OilSalad or Cooking Cottonseed Oil56.656.614.60.1129000NANANA00
Palm OilOil, palm56.656.6280.115.15000NANANA00
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt4241.650.230.120.58089.412.3NANANA3535.3
Pine NutsDried Pine Nuts74.350.83.640.1224.609.72.670.0520.0522.562.7510
Canned Chickpeas Canned Chickpeas , Solids3609.960.770.133.3508114.4NANANA2325.4
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids3628.950.770.133.3608314.5NANANA2325.5
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3057.90.820.133.4083.614.6NANANA2327
Chickpeas Raw Chickpeas 13280.80.133.48083.314NANANA1627
Peeled European ChestnutsPeeled Raw European Chestnuts2553.20.60.141.120113NANANANANA4.16
Roasted Macadamia NutsDry Roasted Macadamia Nuts69.6538.30.140.9109.32.90.0490.0492.85.575.42
Roasted CashewsDry Roasted Cashew Nuts8740.47.980.146.67028.54.36NANANA2.613.3
Large Lima BeansRaw Large Lima Beans1481.020.240.140.3209412.6NANANA2831.7
Macadamia NutsRaw Macadamia Nuts69.652.88.40.140.909.623.20.0490.0493.165.5
Chickpea flourChickpea flour (besan)1298.640.90.143.7074.714NANANA1429
Canned Large Lima BeansLima beans, large, mature seeds, canned6331.080.250.150.33094NANANANA30.431.2
Cashew ButterPlain Cashew Butter no Salt85428.30.156.96023.5NANANANA1.715
Lotus SeedsRaw Lotus Seeds5622.980.490.151.6097NANANANANA23.2
LentilsRaw Lentils1421.50.220.160.590902.90.3802.11535
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4311.640.230.160.59086.87.76NANANA3439
FalafelHome prepared Falafel15026.73.580.170.74048NANANANANA20
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein8334.250.330.171.06065.31105.8304.1758.3
Sesame OilSalad or Cooking Sesame Oil56.656.68.030.1723.4000NANANA00
Sheanut OilOil, sheanut56.656.626.40.172.77000NANANA00
Roasted PistachiosDry Roasted Pistachio Nuts87.4404.930.1911.5024.76.770.190.226.2918.4
Roasted European ChestnutsNuts, chestnuts, european, roasted2044.50.840.191.6010821.6NANANA10.46.47
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1491.40.330.190.4409412.4NANANA30.730.8
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt3971.50.350.210.46093NANANANA30.632
Sesame Seed KernelsDried Hulled Sesame Seed Kernels79.248.57.180.212009.30.380.0550.0790.259.216.2
Macronutrients in Top 100 Oils, Nuts & 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 oils, nuts & legumes , sorted by least amount of Omega 3 per 500 calories.
Top 5 oils, nuts & legumes with least amount of omega 3 per 500 calories are:
- Oil Roasted Almonds
- Raw Coconut Cream
- Dried Coconut Meat
- Packaged Sweetened Coconut Meat Flakes
- Raw Coconut Meat