Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt169.180.960.0136.0403.33NANANANA1.862.8
WalnutsEnglish Walnuts15.39.970.941.45.8202.10.40.0140.0120.371.022.33
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt178.560.90.0125.6304.140.47NANANA1.93.32
Watermelon Seed KernelsDried Watermelon Seed Kernels188.51.76NA5.0402.75NANANANANA5.1
Hemp SeedsHulled Hemp Seeds188.80.831.84.9701.570.270.0560.0360.150.725.7
Pine NutsDried Pine Nuts15100.730.0244.9301.940.530.010.010.510.552.03
Sesame Seed KernelsDried Hulled Sesame Seed Kernels169.71.440.042401.860.0760.0110.0160.0491.843.24
Pinyon Pine NutsDried Pinyon Pine Nuts169.71.50.133.9603.07NANANANA1.71.84
Sunflower SeedsDried Sunflower Seed Kernels178.80.760.013.9503.420.45NANA0.431.473.56
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
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels188.771.550.0213.701.90.250.0270.0230.21.075.4
BrazilnutsDried Brazilnuts15102.450.0053.701.80.35000.351.142.17
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
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels17.48.551.50.0193.402.560.220.0120.0120.21.135.2
Dried BeechnutsNuts, beechnuts, dried17.48.70.990.33.205.8NANANANANA1.08
Oil Roasted PecansNuts, pecans, oil roasted, without salt added1410.510.143.1501.80.560.0060.0060.551.331.3
HickorynutsDried Hickorynuts15.29.81.070.163.1402.78NANANANA0.971.94
Sesame FlourHigh fat Sesame Flour197.050.990.0533.0305.06NANANANANA5.85
PecansPecans nuts14.510.40.890.143020.570.0060.0060.561.41.33
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles196.10.950.392.8609.960.048NANANA0.362
Roasted PecansDry Roasted Pecans1410.50.880.142.7601.90.570.0060.0060.561.321.34
Pistachio NutsRaw Pistachio Nuts188.11.050.0522.504.851.370.0430.0571.231.93.6
Roasted PistachiosDry Roasted Pistachio Nuts17.580.990.0372.304.941.350.0380.0441.241.83.7
Rice BranCrude Rice Bran31.66.61.30.12.26015.70.280.0630.0630.166.654.22
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added16.59.10.6902.2302.90.7500.0070.721.733.5
Plain Almond ButterPlain Almond Butter no Salt16.39.040.680.0012.203.070.7200.0030.711.683.4
Roasted AlmondsDry Roasted Almonds16.78.80.680.0022.1603.50.810.0020.0020.791.823.5
AlmondsNuts, almonds17.38.620.660.0012.1303.720.750.0190.0290.682.163.65
Blanched AlmondsNuts, almonds, blanched178.90.670.0012.103.160.7800.0050.761.683.63
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds22.44.350.820.0171.96012NANANANA4.134.16
Sunflower Seed ButterSunflower Seed Butter no Salt16.28.950.760.0081.5803.781.7001.70.922.8
Wheat GermCrude Wheat Germ27.82.70.460.21.47014.4NANANANA3.676.43
Oil Roasted CashewsOil Roasted Cashew Nuts17.28.241.460.0121.4605.150.860.0140.0140.830.572.9
Cashew NutsRaw Cashew Nuts187.931.40.0111.405.461.070.0090.0091.050.63.3
Cashew ButterPlain Cashew Butter no Salt178.41.660.0291.404.7NANANANA0.343
Roasted CashewsDry Roasted Cashew Nuts17.48.071.60.0281.3305.70.87NANANA0.522.67
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts15.59.660.70.0091.302.720.760.0110.0110.741.462.33
HazelnutsNuts, hazelnuts or filberts169.670.710.0141.2502.660.690.0110.0110.671.542.4
Almond pasteNuts, almond paste226.060.570.0431.2010.47.9NANANA1.051.97
ChiaDried Chia Seeds20.66.330.693.671.208.67NANANANA7.083.4
FlaxseedSeeds, flaxseed18.77.90.694.271.105.40.2900.0750.225.13.43
Oat BranRaw Oat Bran40.72.860.540.0491.080270.59NANANA6.267.03
Dried PilinutsNuts, pilinuts, dried14114.34NA1.0600.55NANANANANA1.5
Wheat BranCrude Wheat Bran46.31.970.290.0770.940300.19NANANA207.2
Blanched HazelnutsBlanched Hazelnuts Or Filberts169.720.740.0090.8702.70.550.0110.0110.531.752.18
Cooked QuinoaQuinoa, cooked83.31.60.190.0710.81017.80.73NANANA2.333.67
Cooked Oat BranOat bran, cooked2502.150.410.0380.81028.6NANANANA6.58.03
Raw QuinoaQuinoa, uncooked271.650.190.0710.81017.4NANANANA1.93.84
Oat FlourPartially Debranned Oat Flour24.82.260.40.0360.79016.30.200.0250.121.63.63
Chow MeinChow Mein Chinese Noodles21.24.51.430.0210.74013.50NANANA1.422.3
Raw AmaranthUncooked Amaranth Grain271.90.390.0110.74017.60.460.0030.0730.381.83.65
Millet FlourMillet flour261.10.140.0120.67NA19.70.4300.330.0790.922.8
OatsOats25.71.770.310.0290.62017NANANANA2.724.34
CornYellow Corn Grain 27.41.30.180.0180.57020.30.18NANANA22.6
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled59.51.370.370.170.56019NANANANA2.863.15
White Canned HominyHominy, canned, white1391.220.170.0170.540202.1NANANA3.472.06
Yellow Canned HominyHominy, canned, yellow1391.220.170.0170.54020NANANANA3.472.06
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted48.31.30.350.160.53019.4NANANANA2.93
MilletRaw Millet26.51.10.190.0310.53019.3NANANANA2.252.9
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.71.070.150.0150.47021.30.18NANANA2.021.9
SorghumSorghum Grain30.41.050.190.020.450220.77NANANA2.043.23
CornmealWhole-grain Yellow Cornmeal27.60.990.140.0140.44021.20.18NANANA22.24
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled26.71.20.220.050.42020.7NANANANA3.131.7
Cooked MilletMillet, cooked840.840.140.0240.40200.11NANANA1.12.95
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled471.060.20.0450.37021.4NANANANA3.81.14
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled271.060.20.0450.37021.3NANANANANA1.36
Whole Sorghum FlourWhole-grain Sorghum Flour280.930.150.0170.37NA21.30.540.0450.360.131.842.35
Boiled European ChestnutsBoiled and Steamed European Chestnuts76.31.050.20.0440.37021NANANANANA1.53
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg80.60.790.110.0440.37020.3NANANANANA3.52
Cooked Whole-wheat PastaPasta, whole-wheat, cooked671.150.160.0240.360200.50.0470.0470.132.64.02
Raw SpeltUncooked Spelt29.60.720.120.0190.35020.820.0710.250.173.174.3
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina630.940.150.0250.34NA200.530.0440.0440.132.93.66
Whole Wheat FlourWhole-grain Wheat Flour29.40.740.130.0210.320210.120.01500.113.153.9
Lotus SeedsRaw Lotus Seeds1120.60.0990.030.32019.4NANANANANA4.64
Roasted European ChestnutsNuts, chestnuts, european, roasted410.90.170.0380.32021.64.33NANANA2.11.3
Whole Wheat PastaDry Whole-Wheat Pasta28.40.830.120.020.30210.780.0850.0680.192.63.94
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked81.30.790.210.0090.29020.80.2000.21.32.23
Hulled BarleyBarley, hulled28.20.650.140.0310.28020.80.23NANANA4.93.53
BuckwheatBuckwheat290.990.220.0230.28021NANANANA2.93.86
Dark Rye FlourRye flour, dark30.80.680.0830.0450.280210.710.0710.0680.557.324.9
Durum WheatWheat, durum29.50.730.130.0140.27021NANANANANA4.04
Wheat SproutsSprouted Wheat50.50.640.10.0130.27021.5NANANANA0.563.8
Long-grain Brown RiceRaw Long-grain Brown Rice27.20.870.160.0090.26020.80.18000.180.982.05
Brown Rice FlourRice flour, brown27.50.770.150.0120.260210.18NANANA1.272
Buckwheat FlourWhole-groat Buckwheat Flour300.930.20.0210.260210.78NANA0.5133.77
TeffRaw Teff27.20.650.120.0370.26NA200.50.130.20.172.183.62
TriticaleTriticale29.80.620.110.0180.25021.5NANANANANA3.9
Brown RiceRaw Medium-grain Brown Rice27.60.740.150.0110.25021NANANANA0.942.07
Cooked Brown RiceCooked Medium-grain Brown Rice89.30.740.150.0120.25021NANANANA1.62.07
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry280.580.0810.0080.25022.2NANANANA3.12.1
Cooked Corn PastaCooked Corn Gluten-free Pasta79.40.580.0810.0080.25022NANANANA3.82.1
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 27.60.740.0970.0170.24NA200.720.0550.0550.172.83.73
Barley Malt flourBarley malt flour27.70.510.110.0260.24021.70.22NANANA1.972.85
Soft White WheatWheat, soft white29.40.590.110.0110.240220.12NANANA3.743.14
Peeled European ChestnutsPeeled Raw European Chestnuts510.640.120.0270.22022.5NANANANANA0.83
Roasted BuckwheatRoasted Buckwheat Groats290.780.170.0180.22021.7NANANANA2.983.4
Hard Red Spring WheatWheat, hard red spring30.40.580.0950.0110.22020.70.12NANANA3.74.7
Hard white WheatWheat, hard white29.20.50.0810.010.210220.12NANANA3.573.3
Macronutrients in Top 100 Cereals & Nuts with the highest Omega 6 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 6 per 100 calories.
Top 5 cereals & nuts with most amount of omega 6 per 100 calories are:
- Toasted Sunflower Seed Kernels no Salt
- English Walnuts
- Dry Roasted Sunflower Seed Kernels no Salt
- Dried Watermelon Seed Kernels
- Hulled Hemp Seeds