FlaxseedSeeds, flaxseed534423.66235.90291.5500.41.1527.318.3
ChiaDried Chia Seeds48630.73.33185.84042NANANANA34.416.5
Hemp SeedsHulled Hemp Seeds55348.84.61027.508.671.50.310.20.85431.6
WalnutsEnglish Walnuts65465.26.139.138013.72.60.090.082.436.715.2
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles52131.74.932150520.25NANANA1.910.3
Dried BeechnutsNuts, beechnuts, dried576505.71.718.4033.5NANANANANA6.2
HickorynutsDried Hickorynuts65764.47.041.0520.6018.3NANANANA6.412.7
Oil Roasted PecansNuts, pecans, oil roasted, without salt added71575.27.241.0322.60133.970.040.043.99.59.2
Roasted PecansDry Roasted Pecans71074.36.30.9919.6013.64.060.040.0449.49.5
PecansPecans nuts691726.180.9920.60143.970.040.043.99.69.17
Pinyon Pine NutsDried Pinyon Pine Nuts629619.380.7925019.3NANANANA10.711.6
Wheat GermCrude Wheat Germ3609.721.670.725.3051.8NANANANA1323
TahiniSesame Butter from Roasted Kernels59553.87.530.41230210.49NANANA9.317
Whole Sesame SeedsDried Whole Sesame Seeds57349.76.960.3821.4023.50.3NANANA1217.7
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels567486.720.3620.70260.48NANANA1717
Roasted Sesame SeedsRoasted Whole Sesame Seeds565486.720.3620.7025.7NANANANA1417
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2072.70.730.331.1040NANANANA66.2
Rice BranCrude Rice Bran316214.170.327.14049.70.90.20.20.52113.4
Wild RiceRaw Wild Rice3571.080.160.30.380752.5NANA0.676.214.7
Pistachio NutsRaw Pistachio Nuts56045.35.90.29140277.660.240.326.8710.620
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1682.30.620.280.94032NANANANA4.85.3
Sesame FlourHigh fat Sesame Flour526375.20.2816026.6NANANANANA30.8
Sesame Seed KernelsDried Hulled Sesame Seed Kernels63161.29.060.2625.2011.70.480.070.10.3111.620.5
Raw QuinoaQuinoa, uncooked3686.070.710.262.98064NANANANA714
Roasted PistachiosDry Roasted Pistachio Nuts572465.650.2113028.37.740.220.257.110.321
Macadamia NutsRaw Macadamia Nuts71875.8120.211.30144.570.070.074.438.67.9
Almond pasteNuts, almond paste45827.72.630.25.5804836.3NANANA4.89
Roasted Macadamia NutsDry Roasted Macadamia Nuts71876120.21.3013.44.140.070.07487.8
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled3744.450.840.191.57077.3NANANANA11.76.4
Cashew ButterPlain Cashew Butter no Salt58749.49.760.178.17027.6NANANANA217.6
Wheat BranCrude Wheat Bran2164.250.630.172.04064.50.41NANANA42.815.6
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled3693.90.740.171.4078.4NANANANANA5
Pine NutsDried Pine Nuts67368.44.90.16330133.60.070.073.453.713.7
Roasted CashewsDry Roasted Cashew Nuts57446.49.160.167.66032.75NANANA315.3
Dark Rye FlourRye flour, dark3252.220.270.150.9068.62.30.230.221.82416
Oat FlourPartially Debranned Oat Flour4049.11.60.153.2065.70.800.10.56.514.7
TeffRaw Teff3672.380.450.140.94NA731.840.470.730.62813.3
Oat BranRaw Oat Bran2467.031.330.122.65066.21.45NANANA15.417.3
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels559498.660.1220.7010.71.40.150.131.13630.2
MilletRaw Millet3784.20.720.122073NANANANA8.511
OatsOats3896.91.20.112.42066.3NANANANA10.617
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels574498.540.1119.6014.71.30.070.071.146.530
Hulled BarleyBarley, hulled3542.30.480.111073.50.8NANANA17.312.5
RyeRye grain3381.630.20.110.660760.980.110.160.711510.3
Chow MeinChow Mein Chinese Noodles47121.26.740.0983.47063.60NANANA6.711
Medium Rye flourRye flour, medium3491.520.180.0980.6075.41.10.120.060.91211
Barley Malt flourBarley malt flour3611.840.390.0950.86078.30.8NANANA7.110.3
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2132.260.430.0950.8045.5NANANANA8.12.42
Cooked Wild RiceWild rice, cooked1010.340.0490.0950.12021.30.730.20.20.331.84
Roasted European ChestnutsNuts, chestnuts, european, roasted2452.20.410.0930.7805310.6NANANA5.13.17
HazelnutsNuts, hazelnuts or filberts62860.84.460.0877.83016.74.340.070.074.29.715
Cooked QuinoaQuinoa, cooked1201.920.230.0850.97021.30.87NANANA2.84.4
Light Rye FlourRye flour, light3571.330.150.0830.5076.70.930.090.140.5789.8
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt61956.85.950.07937.4020.6NANANANA11.517.2
BuckwheatBuckwheat3433.40.740.0780.96071.5NANANANA1013.3
Barley flourBarley flour or meal3451.60.340.0770.7074.50.8NANANA1010.5
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds44619.43.670.0778.76053.8NANANANA18.418.6
Spinach Spaghetti Dry Spinach Spaghetti 3721.570.230.0740.570752.72NANANA10.613.4
Whole Wheat FlourWhole-grain Wheat Flour3402.50.430.0731.10720.410.0500.3610.713.2
Buckwheat FlourWhole-groat Buckwheat Flour3353.10.680.0710.88070.62.6NANA1.71012.6
Whole Wheat PastaDry Whole-Wheat Pasta3522.930.430.071.06073.42.740.30.240.689.214
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt58249.85.20.06932.80242.73NANANA1119.3
Oil Roasted CashewsOil Roasted Cashew Nuts58047.88.480.0688.4803050.080.084.843.317
Rice FlourUnenriched White Rice Flour3661.420.390.0670.310800.12NANANA2.45.95
CornYellow Corn Grain 3654.740.670.0652.1074.30.64NANANA7.39.4
SorghumSorghum Grain3293.460.610.0651.50722.53NANANA6.710.6
Raw SpeltUncooked Spelt3382.430.410.0651.20706.820.240.840.5910.714.6
Roasted BuckwheatRoasted Buckwheat Groats3462.70.590.0620.77075NANANANA10.311.7
Cashew NutsRaw Cashew Nuts553447.80.0627.80305.90.050.055.83.318.2
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 3622.680.350.0620.87NA732.60.20.20.61013.5
Whole Sorghum FlourWhole-grain Sorghum Flour3593.340.530.0611.34NA76.61.940.161.30.476.68.43
TriticaleTriticale3362.10.370.0610.85072NANANANANA13
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts64662.44.50.068.4017.64.90.070.074.759.415
Sunflower SeedsDried Sunflower Seed Kernels58451.54.460.06230202.62NANA2.58.620.8
Boiled European ChestnutsBoiled and Steamed European Chestnuts1311.380.260.0580.49027.8NANANANANA2
Blanched HazelnutsBlanched Hazelnuts Or Filberts629614.670.0585.50173.50.070.073.351113.7
Raw Pearled BarleyBarley, pearled, raw3521.160.240.0550.51077.70.8NANANA15.69.9
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg1240.980.140.0550.45025NANANANANA4.37
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour3613.860.540.0531.70770.64NANANA7.36.93
Peeled European ChestnutsPeeled Raw European Chestnuts1961.250.240.0530.44044NANANANANA1.63
Sunflower Seed ButterSunflower Seed Butter no Salt61755.24.680.059.74023.310.50010.55.717.3
CornmealWhole-grain Yellow Cornmeal3623.60.510.0491.60770.64NANANA7.38.1
SeitanVital wheat gluten3701.850.270.0480.76013.80NANANA0.675
Durum WheatWheat, durum3392.470.450.0480.93071NANANANANA13.7
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried3631.80.270.0450.42079.8NANANANANA6.82
Millet FlourMillet flour3824.250.540.0442.55NA751.6601.260.33.510.8
Raw AmaranthUncooked Amaranth Grain37171.460.0422.74065.31.70.010.271.46.713.6
Brown Rice FlourRice flour, brown3632.780.560.0420.95076.50.66NANANA4.67.23
Brown RiceRaw Medium-grain Brown Rice3622.680.540.0410.92076NANANANA3.47.5
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1591.50.240.0390.55NA31.50.850.070.070.24.65.82
Enriched SemolinaSemolina, enriched3601.050.150.0370.39073NANANANA3.912.7
SemolinaSemolina, unenriched3601.050.150.0370.39073NANANANA3.912.7
BrazilnutsDried Brazilnuts65967160.03624.4011.72.33002.337.514.3
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1491.70.240.0360.540300.750.070.070.23.96
Hard Red Spring WheatWheat, hard red spring3291.920.310.0360.730680.41NANANA1215.4
Soft White WheatWheat, soft white34020.370.0360.8075.40.41NANANA12.710.7
Hard white WheatWheat, hard white3421.70.280.0350.720760.41NANANA1211.3
Long-grain Brown RiceRaw Long-grain Brown Rice3673.20.590.0320.97076.30.66000.663.67.54
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried3601.240.180.0310.29081.4NANANANANA5.25
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched3650.660.180.0310.150800.120.020.020.081.37.13
Macronutrients in Top 100 Cereals & Nuts with the highest Omega 3 content per 100 g
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by most amount of Omega 3 per 100 grams.
Top 5 cereals & nuts with most amount of omega 3 per 100 grams are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Chinese Restaurant Crunchy Flat Noodles