Peanut SpreadLow Sugar Peanut Spread129010920.30.1832028.212.6NANANA15.549.2
PeanutsRaw Peanuts11259812.50.006310329.37NANANA1751
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt118910417.20.07530030.38.30.160.16818.755.6
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles1034639.8429.601030.5NANANA3.7720.5
Chunk Style Peanut ButterPeanut butter, chunk style, without salt116999150.1527.504316.708.378.31647.7
Roasted SoybeansSoybeans roasted without salt93150.47.33.3625060NANANANA3576.5
Peanut ButterSmooth Peanut Butter116798190.07722.4047.61308.164.7411.343.5
Soy NutsDry-roasted Soybeans891436.22.8621.4057.5NANANANA1686
Soy FlourRaw Full-fat Soy Flour861415.932.7320.4063.315NANANA1975
Fried TofuTofu, fried536405.82.6720017.65.4NANANA7.7437.3
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate536405.82.6720017.6NANANANA7.7437.3
SoybeansRaw Soybeans88539.65.722.6419.706014.5NANANA18.572.4
Dry-roasted PeanutsDry-roasted Peanuts, no salt11659915.30.05219.30429.72009.7216.748.3
Commercial HummusHummus, commercial47035.45.11.4416029.81.230.5600.671115.4
Rice BranCrude Rice Bran62741.48.280.63140991.80.40.40.9941.726.5
NattoNatto419223.161.46110259.7NANANA10.738.5
Wheat GermCrude Wheat Germ71419.33.31.4310.50103NANANANA2646
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari288202.871.329.8608.7NANANANA1.225
Boiled SoybeansBoiled Soybeans no Salt341182.571.28.86016.65.95NANANA1236
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate28617.32.51.158.605.5NANANANA4.5634.3
TempehTempeh38121.45.040.498.040155.36NANANA7.3440.3
Soy CheeseSoybean, curd cheese300162.331.078013.73.18NANANA025
FuyuSalted and Fermented Tofu230162.31.067.908.7NANANANANA17.7
Chow MeinChow Mein Chinese Noodles9354213.40.196.901260NANANA13.321.6
Oat FlourPartially Debranned Oat Flour802183.20.296.3201301.600.20.991329
Raw QuinoaQuinoa, uncooked730121.40.525.90127NANANANA1428
Chickpea flourChickpea flour (besan)76813.31.380.225.7011521.5NANANA21.444.4
Raw AmaranthUncooked Amaranth Grain736142.90.0835.4301293.350.020.542.7813.327
Oat BranRaw Oat Bran488142.640.245.2501312.88NANANA30.634.3
Chickpeas Raw Chickpeas 750121.20.25.2012521.2NANANA24.240.6
Millet FlourMillet flour7588.431.060.0875.06NA1493.302.50.66.9521.3
Cooked TempehTempeh, cooked38722.66.750.2450155.36NANANA7.3439.5
MisoMiso393122.030.84.9050.312.3120010.725.4
OatsOats77213.72.40.224.80132NANANANA2133.5
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari16510.41.820.524.7302.341.4NANANA220
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1519.51.370.634.7203.71.23NANANA0.616
CornYellow Corn Grain 7249.41.320.134.1601471.27NANANA14.518.7
Wheat BranCrude Wheat Bran4298.431.250.334.0501280.81NANANA8531
HummusHome Prepared Hummus351172.260.154.040400.54NANANA7.949.64
MilletRaw Millet7508.371.430.2340145NANANANA1722
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1217.321.060.493.6402.341.4NANANA0.414.2
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour7167.661.080.113.401531.27NANANA14.513.8
CornmealWhole-grain Yellow Cornmeal7187.1210.0973.1501531.27NANANA14.516
SorghumSorghum Grain6536.871.20.132.9601435.02NANANA13.321
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1558.281.570.332.905.661.2NANANA1.818
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt29211.61.640.192.9029.6NANANANANA21
Whole Sorghum FlourWhole-grain Sorghum Flour7126.631.050.122.65NA1523.850.322.60.931316.7
Raw SpeltUncooked Spelt6714.820.810.132.37013913.50.481.671.1721.229
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3255.140.530.0852.2054.49.53NANANA1517.6
Whole Wheat FlourWhole-grain Wheat Flour6754.960.850.142.1701430.810.09900.7121.226.2
Whole Wheat PastaDry Whole-Wheat Pasta6995.80.850.142.101465.440.60.481.3518.327.5
Hulled BarleyBarley, hulled7034.560.960.22201461.6NANANA34.324.8
Cooked QuinoaQuinoa, cooked2383.80.460.171.93042.31.73NANANA5.568.73
Long-grain Brown RiceRaw Long-grain Brown Rice7286.351.170.0641.9201511.3001.37.1415
BuckwheatBuckwheat6816.751.470.151.90142NANANANA2026.3
Brown Rice FlourRice flour, brown7205.51.10.0831.901521.3NANANA9.1314.3
TeffRaw Teff7284.720.890.271.86NA1453.650.931.451.231626.4
Canned Chickpeas Canned Chickpeas , Solids2765.50.420.0711.85044.77.96NANANA12.714
Durum WheatWheat, durum6734.90.90.0951.850141NANANANANA27
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2744.90.420.0711.84045.47.94NANANA12.514
Brown RiceRaw Medium-grain Brown Rice7185.31.060.0811.820151NANANANA6.7515
Tofu YogurtTofu yogurt1873.570.510.231.8031.72.46NANANA0.46.95
Dark Rye FlourRye flour, dark6454.40.530.291.801364.60.460.443.5747.231.6
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry7084.130.580.0561.780157NANANANA2215
Red LentilsRaw Pink Or Red Lentils7104.30.750.51.760125NANANANA21.447.4
Buckwheat FlourWhole-groat Buckwheat Flour6656.151.340.141.7401405.16NANA3.372025
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 7185.30.70.121.7NA1455.160.40.41.22027
Barley Malt flourBarley malt flour7163.650.770.191.701551.6NANANA1420.4
Split Green PeasRaw Split Green Peas7227.70.810.321.701226.2300.875.344446
TriticaleTriticale6674.150.730.121.70143NANANANANA26
Soft White WheatWheat, soft white6753.950.730.0711.601500.81NANANA25.221.2
Pigeon Peas Raw Pigeon Peas 6812.960.650.0691.540125NANANANA29.843
Roasted BuckwheatRoasted Buckwheat Groats6875.381.170.121.520149NANANANA20.423.3
SeitanVital wheat gluten7343.670.540.0951.5027.40NANANA1.2149
Hard Red Spring WheatWheat, hard red spring6533.80.620.0711.4401350.81NANANA24.230.6
Hard white WheatWheat, hard white6793.40.550.0691.401510.81NANANA24.222.4
Barley flourBarley flour or meal6853.180.660.151.3801481.6NANANA2021
OkaraOkara1513.430.380.181.32024.3NANANANANA7
RyeRye grain6713.230.390.211.301511.940.220.321.43020.5
Medium Rye flourRye flour, medium69330.360.191.201502.20.240.121.823.421.6
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2365.80.690.271.2019.6NANANANA5.5631
Chocolate SoymilkUnfortified Chocolate Soymilk1253.040.480.151.16019.715.6NANANA0.794.5
SoymilkSoymilk Unfortified1073.470.410.151.16012.57.9NANANA1.26.5
Broadbeans Raw Broadbeans 6773.040.50.0911.15011611.3NANANA49.652
Spinach Spaghetti Dry Spinach Spaghetti 7383.10.450.151.1201485.4NANANA2126.5
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3162.980.470.0771.1NA62.51.70.140.140.49.1311.5
Dry PastaDry Unenriched Pasta73630.550.0481.0701485.30.220.240.956.3526
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2963.40.480.0711.07059.71.50.140.140.47.7412
Wheat SproutsSprouted Wheat3932.520.410.0521.05084.4NANANANA2.215
BulgurDry Bulgur6792.640.460.0461.0301510.81NANANA2524.4
Raw Pearled BarleyBarley, pearled, raw6992.30.480.11101541.6NANANA3119.7
Light Rye FlourRye flour, light7082.640.30.160.9901521.850.180.281.131619.5
FalafelHome prepared Falafel66135.34.730.220.98063NANANANANA26.4
MothbeansRaw Mothbeans6813.20.720.530.960122NANANANANA45.5
Cooked MilletMillet, cooked23620.340.0560.950470.26NANANA2.586.97
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg2461.940.280.110.9050NANANANANA8.67
French BeansRaw French Beans68140.441.50.880127NANANANA5037.3
LentilsRaw Lentils6992.10.310.220.8201264.030.5402.921.249
Corn BranCrude Corn Bran4451.830.260.0260.8101700NANANA15716.6
Enriched SemolinaSemolina, enriched7142.10.30.0730.780145NANANANA7.7425
Macronutrients in Top 100 Cereals & Legumes with the highest Omega 6 content per 7 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 7 ounces.
Top 5 cereals & legumes with most amount of omega 6 per 7 ounces are:
- Low Sugar Peanut Spread
- Raw Peanuts
- Oil-Roasted Peanuts no Salt
- Chinese Restaurant Crunchy Flat Noodles
- Chunk Style Peanut Butter