WalnutsEnglish Walnuts927928.71354019.43.70.130.113.449.521.6
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt87780.58.440.1153029NANANANA16.324.4
Pine NutsDried Pine Nuts954976.940.2347018.55.10.0990.0994.95.2419.4
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt82570.67.40.09846.50343.87NANANA15.727.4
Watermelon Seed KernelsDried Watermelon Seed Kernels7906714NA40021.7NANANANANA40
Hemp SeedsHulled Hemp Seeds784696.5214.239012.32.130.440.281.25.6744.7
Sesame Seed KernelsDried Hulled Sesame Seed Kernels89486.8130.3735.8016.60.680.0990.140.4416.429
Pinyon Pine NutsDried Pinyon Pine Nuts89286.413.31.135.3027.4NANANANA1516.4
BrazilnutsDried Brazilnuts93495230.05134.5016.63.3003.310.620.3
TahiniSesame Butter from Roasted Kernels84376.210.70.5832.80300.69NANANA1324
Sunflower SeedsDried Sunflower Seed Kernels828736.30.08532.7028.33.7NANA3.541229.5
Oil Roasted PecansNuts, pecans, oil roasted, without salt added101310710.31.4632018.45.630.0570.0575.5313.513
Whole Sesame SeedsDried Whole Sesame Seeds81270.49.860.5330.3033.20.43NANANA16.725
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels79269.512.30.1729.401520.210.181.68.543
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels804689.530.5129.30370.68NANANA2424
Roasted Sesame SeedsRoasted Whole Sesame Seeds801689.530.5129.3036.5NANANANA2024
PecansPecans nuts9791028.761.429.2019.65.630.0570.0575.5313.613
HickorynutsDried Hickorynuts931919.981.529.2026NANANANA9.0718
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels81469.5120.1627.80211.830.0990.0991.69.242.3
Roasted PecansDry Roasted Pecans10061058.91.427.8019.25.750.0570.0575.6713.313.5
Dried BeechnutsNuts, beechnuts, dried816718.12.426047.5NANANANANA8.8
Sesame FlourHigh fat Sesame Flour74652.67.370.422.6037.7NANANANANA43.6
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles7394572.8621073.60.35NANANA2.714.6
Pistachio NutsRaw Pistachio Nuts79464.28.370.4120038.5110.340.459.741528.6
Plain Almond ButterPlain Almond Butter no Salt87078.75.90.0119.3026.76.2800.0286.1514.629.7
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added86078.25.960190256.4500.0576.21530
Roasted PistachiosDry Roasted Pistachio Nuts8116580.318.6040110.310.351014.630
Roasted AlmondsDry Roasted Almonds84874.55.80.01418.3029.86.90.0140.0146.7315.529.7
Blanched AlmondsNuts, almonds, blanched83674.45.60.00617.5026.56.5600.0436.321430.3
AlmondsNuts, almonds82170.85.40.00417.5030.56.170.160.245.617.730
Sunflower Seed ButterSunflower Seed Butter no Salt87578.26.630.071140331500158.0824.5
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds63227.55.20.1112.4076NANANANA2626.3
Oil Roasted CashewsOil Roasted Cashew Nuts82267.7120.09612042.37.10.110.116.864.6824
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts91688.56.40.085120256.930.0990.0996.7313.321.3
Cashew ButterPlain Cashew Butter no Salt83270140.2411.6039NANANANA2.8325
HazelnutsNuts, hazelnuts or filberts890866.330.1211023.76.150.0990.0995.9513.721
Cashew NutsRaw Cashew Nuts78462110.08811042.88.380.0710.0718.244.6826
Roasted CashewsDry Roasted Cashew Nuts81465.7130.2311046.37.1NANANA4.2521.7
Dried PilinutsNuts, pilinuts, dried101911344.2NA10.805.64NANANANANA15.3
Rice BranCrude Rice Bran44829.65.90.4510070.41.280.280.280.7129.819
FlaxseedSeeds, flaxseed75759.85.232.38.370412.200.571.6338.726
ChiaDried Chia Seeds68943.64.7225.38.27059.7NANANANA48.823.4
Almond pasteNuts, almond paste64939.33.730.287.9067.851.4NANANA6.812.8
Blanched HazelnutsBlanched Hazelnuts Or Filberts89286.76.60.0827.80244.950.0990.0994.7515.619.4
Wheat GermCrude Wheat Germ51013.82.361.027.5073.4NANANANA18.733
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
Raw AmaranthUncooked Amaranth Grain5269.952.070.063.880922.40.0140.3829.519.2
Oat BranRaw Oat Bran3499.961.90.173.750942.06NANANA2224.5
Millet FlourMillet flour5416.020.760.0623.6NA1062.3501.80.434.9615.2
OatsOats5519.81.730.163.44094NANANANA1524
CornYellow Corn Grain 5176.70.950.0922.9701050.91NANANA10.313.4
Wheat BranCrude Wheat Bran3066.020.890.242.90910.58NANANA60.722
MilletRaw Millet53661.020.172.860103NANANANA1215.6
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
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled5306.31.20.272.230110NANANANA16.69.06
SorghumSorghum Grain4664.90.860.0922.101023.6NANANA9.515
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled5235.541.040.231.960111NANANANANA7.1
Whole Sorghum FlourWhole-grain Sorghum Flour5094.730.750.0861.9NA1092.750.231.860.679.3612
Roasted Macadamia NutsDry Roasted Macadamia Nuts1018108170.281.850195.870.0990.0995.6711.311
Macadamia NutsRaw Macadamia Nuts1018107170.291.84019.66.480.0990.0996.281211.2
Raw SpeltUncooked Spelt4793.440.580.0921.70999.670.341.20.841520.7
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2933.831.030.471.57057NANANANA8.58.8
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
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2383.260.880.41.34045.4NANANANA6.87.5
TeffRaw Teff5203.370.640.191.33NA1042.60.671.030.8811.319
Durum WheatWheat, durum4813.50.640.0681.30101NANANANANA19.4
Brown RiceRaw Medium-grain Brown Rice5133.80.760.0581.30108NANANANA4.810.6
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
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
TriticaleTriticale4762.960.520.0861.20102NANANANANA18.5
Soft White WheatWheat, soft white4822.820.520.0511.1301070.58NANANA1815
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled3023.20.60.131.13064.6NANANANA11.53.43
Roasted European ChestnutsNuts, chestnuts, european, roasted3473.10.590.131.107515NANANA7.234.5
Roasted BuckwheatRoasted Buckwheat Groats4903.840.840.0881.10106NANANANA14.616.6
SeitanVital wheat gluten5242.620.390.0681.1019.50NANANA0.85107
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed9709887NA1.07030.5NANANANANA7.5
Hard Red Spring WheatWheat, hard red spring4662.720.450.0511.030960.58NANANA17.322
Hard white WheatWheat, hard white4852.420.390.05101080.58NANANA17.316
Dried CoconutDried Coconut Meat936918101033.510.4NANANA239.75
Barley flourBarley flour or meal4892.270.470.110.9901061.13NANANA14.315
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
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
Macronutrients in Top 100 Cereals & Nuts 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 & nuts , sorted by most amount of Omega 6 per 5 ounces.
Top 5 cereals & nuts with most amount of omega 6 per 5 ounces are:
- English Walnuts
- Toasted Sunflower Seed Kernels no Salt
- Dried Pine Nuts
- Dry Roasted Sunflower Seed Kernels no Salt
- Dried Watermelon Seed Kernels