WalnutsEnglish Walnuts1298129121875.6027.25.180.180.164.8213.330.2
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt1228113120.1674041NANANANA2334
Pine NutsDried Pine Nuts13361369.720.3365.80267.120.140.146.857.3427
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt11559910.40.1465047.85.4NANANA2238.4
Watermelon Seed KernelsDried Watermelon Seed Kernels11059419.4NA55.8030.4NANANANANA56.2
Hemp SeedsHulled Hemp Seeds1097979.132054.5017.22.980.620.41.77.9462.6
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1252121180.5250023.30.950.140.20.622340.6
Pinyon Pine NutsDried Pinyon Pine Nuts124812118.61.5649.4038.3NANANANA21.223
BrazilnutsDried Brazilnuts1308133320.07148.3023.34.62004.621528.4
TahiniSesame Butter from Roasted Kernels1181107150.81460420.97NANANA18.533.7
Sunflower SeedsDried Sunflower Seed Kernels11591028.840.1245.7039.75.2NANA4.961741.2
Oil Roasted PecansNuts, pecans, oil roasted, without salt added141914914.42.0544.80267.880.0790.0797.741918.3
Whole Sesame SeedsDried Whole Sesame Seeds113799140.7542.4046.50.6NANANA23.435
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels110997170.2441021.32.780.30.262.241260
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels11259513.30.7241051.70.95NANANA33.533.7
Roasted Sesame SeedsRoasted Whole Sesame Seeds11219513.30.7241051NANANANA27.833.7
PecansPecans nuts137114312.31.9641027.57.880.0790.0797.741918
HickorynutsDried Hickorynuts1304128142.0841036.2NANANANA12.725.2
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels113997170.22390292.560.140.142.261359.2
Roasted PecansDry Roasted Pecans140914712.51.97390278.060.0790.0797.9418.719
Dried BeechnutsNuts, beechnuts, dried11439911.33.3736.5066.5NANANANANA12.3
Sesame FlourHigh fat Sesame Flour104473.610.30.5631.7053NANANANANA61
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles1034639.8429.601030.5NANANA3.7720.5
Pistachio NutsRaw Pistachio Nuts11119011.70.572805415.20.480.6413.62140
Plain Almond ButterPlain Almond Butter no Salt12181108.240.01427037.38.800.048.620.441.6
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added12051098.350270359.0300.0798.72142
Roasted PistachiosDry Roasted Pistachio Nuts11359111.20.422605615.40.440.51420.441.8
Roasted AlmondsDry Roasted Almonds11871048.120.0225.7041.79.640.020.029.4321.641.6
Blanched AlmondsNuts, almonds, blanched11711047.840.00824.50379.200.068.8519.642.5
AlmondsNuts, almonds1149997.540.00624.5042.88.630.220.347.842542
Sunflower Seed ButterSunflower Seed Butter no Salt12241109.30.09919.3046.321002111.334.3
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds88538.57.30.1517.40107NANANANA36.537
Oil Roasted CashewsOil Roasted Cashew Nuts115195170.1317059.39.940.160.169.66.5533.4
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts12821248.950.1216.70359.70.140.149.4318.730
Cashew ButterPlain Cashew Butter no Salt11659819.40.3416.2054.7NANANANA3.9735
HazelnutsNuts, hazelnuts or filberts12461218.860.1715.50338.60.140.148.3319.229.7
Cashew NutsRaw Cashew Nuts10978715.40.1215.406011.70.0990.09911.56.5536
Roasted CashewsDry Roasted Cashew Nuts113992180.3215.20659.94NANANA5.9530.4
Dried PilinutsNuts, pilinuts, dried142715862NA1507.9NANANANANA21.4
Rice BranCrude Rice Bran62741.48.280.63140991.80.40.40.9941.726.5
FlaxseedSeeds, flaxseed106083.77.2745.311.7057.33.0800.792.35436.3
ChiaDried Chia Seeds964616.635.411.6083.6NANANANA68.333
Almond pasteNuts, almond paste909555.20.391109572NANANA9.5318
Blanched HazelnutsBlanched Hazelnuts Or Filberts12481219.270.1211033.76.930.140.146.652227
Wheat GermCrude Wheat Germ71419.33.31.4310.50103NANANANA2646
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
Raw AmaranthUncooked Amaranth Grain736142.90.0835.4301293.350.020.542.7813.327
Oat BranRaw Oat Bran488142.640.245.2501312.88NANANA30.634.3
Millet FlourMillet flour7588.431.060.0875.06NA1493.302.50.66.9521.3
OatsOats77213.72.40.224.80132NANANANA2133.5
CornYellow Corn Grain 7249.41.320.134.1601471.27NANANA14.518.7
Wheat BranCrude Wheat Bran4298.431.250.334.0501280.81NANANA8531
MilletRaw Millet7508.371.430.2340145NANANANA1722
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour7167.661.080.113.401531.27NANANA14.513.8
CornmealWhole-grain Yellow Cornmeal7187.1210.0973.1501531.27NANANA14.516
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled7428.831.660.373.10153NANANANA23.212.7
SorghumSorghum Grain6536.871.20.132.9601435.02NANANA13.321
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled7327.761.460.332.740156NANANANANA9.94
Whole Sorghum FlourWhole-grain Sorghum Flour7126.631.050.122.65NA1523.850.322.60.931316.7
Roasted Macadamia NutsDry Roasted Macadamia Nuts142515123.70.392.6026.68.20.140.147.941615.5
Macadamia NutsRaw Macadamia Nuts1425150240.412.57027.49.070.140.148.81715.7
Raw SpeltUncooked Spelt6714.820.810.132.37013913.50.481.671.1721.229
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted4115.361.450.662.2079.6NANANANA1212.3
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
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled3334.561.230.561.87063.5NANANANA9.5310.5
TeffRaw Teff7284.720.890.271.86NA1453.650.931.451.231626.4
Durum WheatWheat, durum6734.90.90.0951.850141NANANANANA27
Brown RiceRaw Medium-grain Brown Rice7185.31.060.0811.820151NANANANA6.7515
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
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
TriticaleTriticale6674.150.730.121.70143NANANANANA26
Soft White WheatWheat, soft white6753.950.730.0711.601500.81NANANA25.221.2
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled4234.50.840.191.6090NANANANA164.8
Roasted European ChestnutsNuts, chestnuts, european, roasted4864.370.820.181.54010521NANANA106.3
Roasted BuckwheatRoasted Buckwheat Groats6875.381.170.121.520149NANANANA20.423.3
SeitanVital wheat gluten7343.670.540.0951.5027.40NANANA1.2149
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed1357137122NA1.5042.7NANANANANA10.5
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
Dried CoconutDried Coconut Meat131012811401.404714.6NANANA32.313.7
Barley flourBarley flour or meal6853.180.660.151.3801481.6NANANA2021
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
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
Macronutrients in Top 100 Cereals & Nuts 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 & nuts , sorted by most amount of Omega 6 per 7 ounces.
Top 5 cereals & nuts with most amount of omega 6 per 7 ounces are:
- English Walnuts
- Toasted Sunflower Seed Kernels no Salt
- Dried Pine Nuts
- Dry Roasted Sunflower Seed Kernels no Salt
- Dried Watermelon Seed Kernels