Peanut SpreadLow Sugar Peanut Spread9217814.50.13230209NANANA1135
PeanutsRaw Peanuts80469.88.90.004220236.7NANANA1236.6
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt84974.412.30.05421.4021.65.930.110.115.713.339.7
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles7394572.8621073.60.35NANANA2.714.6
Chunk Style Peanut ButterPeanut butter, chunk style, without salt83570.810.80.1119.6030.612065.9411.334
Roasted SoybeansSoybeans roasted without salt665365.22.418043NANANANA2554.6
Peanut ButterSmooth Peanut Butter83370.213.50.055160349.205.833.48.0831
Soy NutsDry-roasted Soybeans63630.64.432.0515.3041NANANANA11.561.4
Soy FlourRaw Full-fat Soy Flour61529.34.231.9514.6045.210.6NANANA13.653.6
Fried TofuTofu, fried38328.64.141.914.2012.63.86NANANA5.5326.7
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate38328.64.141.914.2012.6NANANANA5.5326.7
SoybeansRaw Soybeans63228.34.11.914042.810.4NANANA1351.7
Dry-roasted PeanutsDry-roasted Peanuts, no salt83270.4110.03713.80306.95006.951234.5
Commercial HummusHummus, commercial33625.33.631.0311.4021.30.880.400.487.811
Rice BranCrude Rice Bran44829.65.90.4510070.41.280.280.280.7129.819
NattoNatto29915.62.261.047.760186.93NANANA7.6527.5
Wheat GermCrude Wheat Germ51013.82.361.027.5073.4NANANANA18.733
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari206142.050.957.0506.22NANANANA0.8518
Boiled SoybeansBoiled Soybeans no Salt24412.71.840.856.330124.25NANANA8.526
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate20412.41.80.826.1503.94NANANANA3.2624.5
TempehTempeh27215.33.60.355.740113.83NANANA5.2428.8
Soy CheeseSoybean, curd cheese21411.51.660.775.709.82.27NANANA017.7
FuyuSalted and Fermented Tofu16411.31.640.765.6406.2NANANANANA12.6
Chow MeinChow Mein Chinese Noodles668309.550.144.920900NANANA9.515.4
Oat FlourPartially Debranned Oat Flour573132.280.214.50931.1300.140.719.220.8
Raw QuinoaQuinoa, uncooked5228.610.374.2091NANANANA9.9220
Chickpea flourChickpea flour (besan)5499.50.980.164.0708215.4NANANA15.331.7
Raw AmaranthUncooked Amaranth Grain5269.952.070.063.880922.40.0140.3829.519.2
Oat BranRaw Oat Bran3499.961.90.173.750942.06NANANA2224.5
Chickpeas Raw Chickpeas 5368.560.850.143.73089.215NANANA17.329
Millet FlourMillet flour5416.020.760.0623.6NA1062.3501.80.434.9615.2
Cooked TempehTempeh, cooked276164.80.173.570113.83NANANA5.2428.2
MisoMiso2818.51.450.573.50368.88.5007.6518
OatsOats5519.81.730.163.44094NANANANA1524
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari1187.461.30.373.401.671NANANA1.414
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1086.780.980.453.3702.650.88NANANA0.4311.5
CornYellow Corn Grain 5176.70.950.0922.9701050.91NANANA10.313.4
Wheat BranCrude Wheat Bran3066.020.890.242.90910.58NANANA60.722
HummusHome Prepared Hummus251121.60.12.9028.50.38NANANA5.676.9
MilletRaw Millet53661.020.172.860103NANANANA1215.6
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)86.55.230.760.352.601.670.99NANANA0.2810
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5125.470.770.0752.401090.91NANANA10.39.82
CornmealWhole-grain Yellow Cornmeal5135.10.720.0692.2501090.91NANANA10.311.5
SorghumSorghum Grain4664.90.860.0922.101023.6NANANA9.515
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1115.91.120.242.104.040.85NANANA1.2813
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2088.281.170.132.07021NANANANANA15
Whole Sorghum FlourWhole-grain Sorghum Flour5094.730.750.0861.9NA1092.750.231.860.679.3612
Raw SpeltUncooked Spelt4793.440.580.0921.70999.670.341.20.841520.7
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt2323.670.380.0611.580396.8NANANA10.812.6
Whole Wheat FlourWhole-grain Wheat Flour4823.540.610.11.5501020.580.07100.511518.7
Whole Wheat PastaDry Whole-Wheat Pasta4994.150.610.0991.501043.90.430.340.961319.7
Hulled BarleyBarley, hulled5023.260.680.161.401041.13NANANA24.517.7
Cooked QuinoaQuinoa, cooked1702.720.330.121.40301.23NANANA3.976.24
Long-grain Brown RiceRaw Long-grain Brown Rice5204.540.840.0451.3701080.94000.945.110.7
BuckwheatBuckwheat4864.81.050.111.360101NANANANA1418.8
Brown Rice FlourRice flour, brown5153.940.790.061.3501080.94NANANA6.5210.2
TeffRaw Teff5203.370.640.191.33NA1042.60.671.030.8811.319
Canned Chickpeas Canned Chickpeas , Solids1973.930.30.0511.30325.7NANANA9.0710
Durum WheatWheat, durum4813.50.640.0681.30101NANANANANA19.4
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1963.50.30.0511.3032.45.67NANANA8.939.98
Brown RiceRaw Medium-grain Brown Rice5133.80.760.0581.30108NANANANA4.810.6
Tofu YogurtTofu yogurt1332.550.370.161.28022.61.76NANANA0.284.96
Dark Rye FlourRye flour, dark4613.150.380.211.270973.270.330.312.5533.722.6
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5062.950.410.041.270112NANANANA15.610.6
Red LentilsRaw Pink Or Red Lentils5073.080.540.351.26089.4NANANANA15.334
Buckwheat FlourWhole-groat Buckwheat Flour4754.40.960.11.2401003.7NANA2.41418
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 5133.80.50.0881.23NA1043.70.280.280.8514.319
Barley Malt flourBarley malt flour5122.60.550.131.201111.13NANANA1014.6
Split Green PeasRaw Split Green Peas5165.50.580.231.2087.44.4500.623.831.532.8
TriticaleTriticale4762.960.520.0861.20102NANANANANA18.5
Soft White WheatWheat, soft white4822.820.520.0511.1301070.58NANANA1815
Pigeon Peas Raw Pigeon Peas 4862.10.470.051.1089NANANANA21.330.8
Roasted BuckwheatRoasted Buckwheat Groats4903.840.840.0881.10106NANANANA14.616.6
SeitanVital wheat gluten5242.620.390.0681.1019.50NANANA0.85107
Hard Red Spring WheatWheat, hard red spring4662.720.450.0511.030960.58NANANA17.322
Hard white WheatWheat, hard white4852.420.390.05101080.58NANANA17.316
Barley flourBarley flour or meal4892.270.470.110.9901061.13NANANA14.315
OkaraOkara1082.450.270.130.94017.3NANANANANA5
RyeRye grain4792.30.280.150.9301081.40.160.23121.414.7
Medium Rye flourRye flour, medium4952.150.260.140.8501071.560.170.0851.2816.715.4
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1694.140.490.190.85014NANANANA3.9722
Chocolate SoymilkUnfortified Chocolate Soymilk89.32.170.340.110.8301411NANANA0.573.2
SoymilkSoymilk Unfortified76.52.50.290.110.8308.95.66NANANA0.854.64
Broadbeans Raw Broadbeans 4832.170.360.0650.82082.68.08NANANA35.437
Spinach Spaghetti Dry Spinach Spaghetti 5272.230.320.10.801063.86NANANA1519
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina2252.130.340.0550.77NA44.71.20.0990.0990.286.528.25
Dry PastaDry Unenriched Pasta5262.140.390.0340.7701063.80.160.170.684.5418.5
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2112.420.340.0510.76042.61.060.0990.0990.285.538.5
Wheat SproutsSprouted Wheat2811.80.290.0370.75060.3NANANANA1.5610.6
BulgurDry Bulgur4851.90.330.0330.7301080.58NANANA17.717.4
Raw Pearled BarleyBarley, pearled, raw4991.640.350.0780.7201101.13NANANA2214
Light Rye FlourRye flour, light5061.90.210.120.7101091.30.130.20.8111.314
FalafelHome prepared Falafel47225.23.380.160.7045NANANANANA19
MothbeansRaw Mothbeans4862.30.520.380.69087.2NANANANANA32.5
Cooked MilletMillet, cooked1691.40.240.040.68033.60.18NANANA1.844.98
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg1761.40.20.0780.64035.6NANANANANA6.2
French BeansRaw French Beans4862.860.311.10.63091NANANANA35.726.7
LentilsRaw Lentils4991.50.220.160.59089.82.880.3802.11535
Corn BranCrude Corn Bran3181.30.180.0180.5801210NANANA11212
Enriched SemolinaSemolina, enriched5101.50.210.0520.560103NANANANA5.5318
Macronutrients in Top 100 Cereals & Legumes with the highest Omega 6 content per 5 oz
In the above table you can find and compare the amount of macronutrients in all cereals & legumes , sorted by most amount of Omega 6 per 5 ounces.
Top 5 cereals & legumes with most amount of omega 6 per 5 ounces are:
- Low Sugar Peanut Spread
- Raw Peanuts
- Oil-Roasted Peanuts no Salt
- Chinese Restaurant Crunchy Flat Noodles
- Chunk Style Peanut Butter