FlaxseedSeeds, flaxseed18.77.90.694.271.105.40.2900.0750.225.13.43
ChiaDried Chia Seeds20.66.330.693.671.208.67NANANANA7.083.4
Hemp SeedsHulled Hemp Seeds188.80.831.84.9701.570.270.0560.0360.150.725.7
WalnutsEnglish Walnuts15.39.970.941.45.8202.10.40.0140.0120.371.022.33
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles196.10.950.392.8609.960.048NANANA0.362
Dried BeechnutsNuts, beechnuts, dried17.48.70.990.33.205.8NANANANANA1.08
Wheat GermCrude Wheat Germ27.82.70.460.21.47014.4NANANANA3.676.43
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled59.51.370.370.170.56019NANANANA2.863.15
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted48.31.30.350.160.53019.4NANANANA2.93
HickorynutsDried Hickorynuts15.29.81.070.163.1402.78NANANANA0.971.94
Oil Roasted PecansNuts, pecans, oil roasted, without salt added1410.510.143.1501.80.560.0060.0060.551.331.3
PecansPecans nuts14.510.40.890.143020.570.0060.0060.561.41.33
Roasted PecansDry Roasted Pecans1410.50.880.142.7601.90.570.0060.0060.561.321.34
Pinyon Pine NutsDried Pinyon Pine Nuts169.71.50.133.9603.07NANANANA1.71.84
Rice BranCrude Rice Bran31.66.61.30.12.26015.70.280.0630.0630.166.654.22
Cooked Wild RiceWild rice, cooked990.340.0490.0940.120210.720.20.20.331.83.95
Wild RiceRaw Wild Rice280.30.0440.0840.110210.7NANA0.191.744.13
Wheat BranCrude Wheat Bran46.31.970.290.0770.940300.19NANANA207.2
Cooked QuinoaQuinoa, cooked83.31.60.190.0710.81017.80.73NANANA2.333.67
Raw QuinoaQuinoa, uncooked271.650.190.0710.81017.4NANANANA1.93.84
TahiniSesame Butter from Roasted Kernels179.041.270.0683.903.560.082NANANA1.562.86
Whole Sesame SeedsDried Whole Sesame Seeds17.58.671.20.0663.7304.10.052NANANA2.063.1
Roasted Sesame SeedsRoasted Whole Sesame Seeds17.78.51.20.0643.6604.56NANANANA2.483
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels17.68.471.20.0643.6404.60.085NANANA33
Sesame FlourHigh fat Sesame Flour197.050.990.0533.0305.06NANANANANA5.85
Pistachio NutsRaw Pistachio Nuts188.11.050.0522.504.851.370.0430.0571.231.93.6
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled26.71.20.220.050.42020.7NANANANA3.131.7
Oat BranRaw Oat Bran40.72.860.540.0491.080270.59NANANA6.267.03
Dark Rye FlourRye flour, dark30.80.680.0830.0450.280210.710.0710.0680.557.324.9
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled271.060.20.0450.37021.3NANANANANA1.36
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled471.060.20.0450.37021.4NANANANA3.81.14
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg80.60.790.110.0440.37020.3NANANANANA3.52
Boiled European ChestnutsBoiled and Steamed European Chestnuts76.31.050.20.0440.37021NANANANANA1.53
Almond pasteNuts, almond paste226.060.570.0431.2010.47.9NANANA1.051.97
Sesame Seed KernelsDried Hulled Sesame Seed Kernels169.71.440.042401.860.0760.0110.0160.0491.843.24
Roasted European ChestnutsNuts, chestnuts, european, roasted410.90.170.0380.32021.64.33NANANA2.11.3
Cooked Oat BranOat bran, cooked2502.150.410.0380.81028.6NANANANA6.58.03
Roasted PistachiosDry Roasted Pistachio Nuts17.580.990.0372.304.941.350.0380.0441.241.83.7
TeffRaw Teff27.20.650.120.0370.26NA200.50.130.20.172.183.62
Oat FlourPartially Debranned Oat Flour24.82.260.40.0360.79016.30.200.0250.121.63.63
RyeRye grain29.60.480.0580.0320.19022.40.290.0330.0470.214.473.06
MilletRaw Millet26.51.10.190.0310.53019.3NANANANA2.252.9
Hulled BarleyBarley, hulled28.20.650.140.0310.28020.80.23NANANA4.93.53
Lotus SeedsRaw Lotus Seeds1120.60.0990.030.32019.4NANANANANA4.64
Cashew ButterPlain Cashew Butter no Salt178.41.660.0291.404.7NANANANA0.343
Macadamia NutsRaw Macadamia Nuts1410.61.680.0290.1801.920.640.010.010.621.21.1
OatsOats25.71.770.310.0290.62017NANANANA2.724.34
Medium Rye flourRye flour, medium28.70.440.0520.0280.17021.60.320.0340.0170.263.43.1
Roasted CashewsDry Roasted Cashew Nuts17.48.071.60.0281.3305.70.87NANANA0.522.67
Roasted Macadamia NutsDry Roasted Macadamia Nuts1410.61.660.0270.1801.860.580.010.010.561.11.1
Peeled European ChestnutsPeeled Raw European Chestnuts510.640.120.0270.22022.5NANANANANA0.83
Barley Malt flourBarley malt flour27.70.510.110.0260.24021.70.22NANANA1.972.85
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina630.940.150.0250.34NA200.530.0440.0440.132.93.66
Pine NutsDried Pine Nuts15100.730.0244.9301.940.530.010.010.510.552.03
Cooked Whole-wheat PastaPasta, whole-wheat, cooked671.150.160.0240.360200.50.0470.0470.132.64.02
Cooked MilletMillet, cooked840.840.140.0240.40200.11NANANA1.12.95
Light Rye FlourRye flour, light280.370.0420.0230.14021.50.260.0250.0390.162.242.75
Cooked Spinach SpaghettiSpaghetti, spinach, cooked770.480.070.0230.17020NANANANANA3.52
BuckwheatBuckwheat290.990.220.0230.28021NANANANA2.93.86
Barley flourBarley flour or meal290.460.0970.0220.2021.60.23NANANA2.933.04
Whole Wheat FlourWhole-grain Wheat Flour29.40.740.130.0210.320210.120.01500.113.153.9
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels188.771.550.0213.701.90.250.0270.0230.21.075.4
Buckwheat FlourWhole-groat Buckwheat Flour300.930.20.0210.260210.78NANA0.5133.77
Chow MeinChow Mein Chinese Noodles21.24.51.430.0210.74013.50NANANA1.422.3
Spinach Spaghetti Dry Spinach Spaghetti 270.420.0610.020.150200.73NANANA2.853.6
Whole Wheat PastaDry Whole-Wheat Pasta28.40.830.120.020.30210.780.0850.0680.192.63.94
SorghumSorghum Grain30.41.050.190.020.450220.77NANANA2.043.23
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels17.48.551.50.0193.402.560.220.0120.0120.21.135.2
Raw SpeltUncooked Spelt29.60.720.120.0190.35020.820.0710.250.173.174.3
Rice FlourUnenriched White Rice Flour27.30.390.110.0180.0860220.033NANANA0.661.63
TriticaleTriticale29.80.620.110.0180.25021.5NANANANANA3.9
Roasted BuckwheatRoasted Buckwheat Groats290.780.170.0180.22021.7NANANANA2.983.4
CornYellow Corn Grain 27.41.30.180.0180.57020.30.18NANANA22.6
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds22.44.350.820.0171.96012NANANANA4.134.16
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 27.60.740.0970.0170.24NA200.720.0550.0550.172.83.73
Pearled BarleyCooked Pearled Barley81.30.360.0760.0170.160230.23NANANA3.11.84
Whole Sorghum FlourWhole-grain Sorghum Flour280.930.150.0170.37NA21.30.540.0450.360.131.842.35
White Canned HominyHominy, canned, white1391.220.170.0170.540202.1NANANA3.472.06
Yellow Canned HominyHominy, canned, yellow1391.220.170.0170.54020NANANANA3.472.06
Raw Pearled BarleyBarley, pearled, raw28.40.330.0690.0160.140220.23NANANA4.432.8
Boiled BuckwheatCooked Buckwheat Groats1090.670.150.0150.19021.70.980.110.220.432.933.67
Cooked PastaPasta, cooked, unenriched, without added salt63.30.590.110.0150.19019.50.350.0190.0250.0571.143.67
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.71.070.150.0150.47021.30.18NANANA2.021.9
Durum WheatWheat, durum29.50.730.130.0140.27021NANANANANA4.04
HazelnutsNuts, hazelnuts or filberts169.670.710.0141.2502.660.690.0110.0110.671.542.4
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked81.30.30.060.0140.060210.0890.0160.0080.0650.732.37
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked81.30.30.060.0140.060210.0890.0160.0080.0650.732.37
CornmealWhole-grain Yellow Cornmeal27.60.990.140.0140.44021.20.18NANANA22.24
Wheat SproutsSprouted Wheat50.50.640.10.0130.27021.5NANANANA0.563.8
SeitanVital wheat gluten270.50.0740.0130.2103.730NANANA0.1620.3
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt169.180.960.0136.0403.33NANANANA1.862.8
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted420.50.0730.0130.12022NANANANANA1.87
Chinese ChestnutsRaw Chinese Chestnuts44.60.50.0730.0130.12022NANANANANA1.88
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts65.40.50.0730.0120.12022NANANANANA1.9
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried27.50.50.0730.0120.12022NANANANANA1.88
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt178.560.90.0125.6304.140.47NANANA1.93.32
Oil Roasted CashewsOil Roasted Cashew Nuts17.28.241.460.0121.4605.150.860.0140.0140.830.572.9
Cooked Brown RiceCooked Medium-grain Brown Rice89.30.740.150.0120.25021NANANANA1.62.07
Brown Rice FlourRice flour, brown27.50.770.150.0120.260210.18NANANA1.272
Millet FlourMillet flour261.10.140.0120.67NA19.70.4300.330.0790.922.8
Macronutrients in Top 100 Cereals & Nuts with the highest Omega 3 content per 100 kcal
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 calories.
Top 5 cereals & nuts with most amount of omega 3 per 100 calories are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Chinese Restaurant Crunchy Flat Noodles