Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added16.59.10.6902.2302.90.7500.0070.721.733.5
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)30.310.59.300.1102NANANANA0.671.1
Dried CoconutDried Coconut Meat159.788.6700.1103.61.1NANANA2.471.04
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes226.145.800.049011.48.060.0020.127.942.170.69
CoconutRaw Coconut Meat28.29.468.400.104.31.76NANANA2.540.94
Coconut MilkRaw Coconut Milk43.510.49.200.1102.41.45NANANA0.961
Coconut WaterCoconut Water (liquid From Coconuts)5261.050.9300.011019.513.7NANANA5.83.8
Almond OilOil, almond11.311.30.9301.97000NANANA00
Apricot Kernel OilOil, apricot kernel11.311.30.7103.3000NANANA00
Babassu OilOil, babassu11.311.39.200.18000NANANA00
Cupu Assu OilOil, cupu assu11.311.3600.43000NANANA00
Hazelnut OilOil, hazelnut11.311.30.8401.14000NANANA00
Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting NutsOil, industrial, coconut, principal uses candy coatings, oil sprays, roasting nuts11.311.39.7300.19000NANANA00
Industrial Palm Kernel Confection Fat OilIndustrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter11.311.39.900.094000NANANA00
Nutmeg Butter OilOil, nutmeg butter11.311.31000000NANANA00
Peanut OilSalad or Cooking Peanut Oil11.311.31.903.6000NANANA00
Poppyseed OilOil, poppyseed11.311.31.5307.06000NANANA00
Linoleic Safflower OilLinoleic Salad or Cooking Safflower Oil11.311.30.708.44000NANANA00
Sunflower Oil65% Linoleic Sunflower Oil11.311.31.1707.43000NANANA00
Ucuhuba Butter OilOil, ucuhuba butter11.311.39.6400.33000NANANA00
Salad dressing, KRAFT Mayo Fat Free Mayonnaise DressingSalad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing1560000024.710.6NANANA3.130.31
Sweet and Sour Salad DressingSalad dressing, sweet and sour6670000024.724.7NANANA00.67
Fractionated Palm Confectionery ShorteningShortening, confectionery, fractionated palm11.311.37.400.05700NANANANA00
Palm Kernel OilPalm Kernel Vegetable Oil11.611.69.4500.19000NANANA00
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated28.50.0170.00500.005024.50NANANA0.140.046
AlmondsNuts, almonds17.38.620.660.0012.1303.720.750.0190.0290.682.163.65
PeanutsRaw Peanuts17.68.71.10.0012.7402.840.83NANANA1.54.55
Blanched AlmondsNuts, almonds, blanched178.90.670.0012.103.160.7800.0050.761.683.63
Plain Almond ButterPlain Almond Butter no Salt16.39.040.680.0012.203.070.7200.0030.711.683.4
Soy VermicelliVermicelli, made from soy30.20.030.0040.0010.0110255.27NANANA1.180.03
Roasted AlmondsDry Roasted Almonds16.78.80.680.0022.1603.50.810.0020.0020.791.823.5
Carob flourCarob flour450.290.0410.0020.09504022NANANA182.1
Coconut OilOil, coconut11.2119.250.0020.19000NANANA00
Dry-roasted PeanutsDry-roasted Peanuts, no salt178.461.30.0041.6603.620.83000.831.434.15
BrazilnutsDried Brazilnuts15102.450.0053.701.80.35000.351.142.17
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt16.78.761.450.0062.5202.550.70.0130.0130.671.574.68
Peanut ButterSmooth Peanut Butter178.431.60.0071.904.081.100.70.410.973.73
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt82.60.310.0690.0070.16019.2NANANANA5.545.6
Mung BeansRaw Mung Beans290.330.10.0080.10181.9NANANA4.76.88
Sunflower Seed ButterSunflower Seed Butter no Salt16.28.950.760.0081.5803.781.7001.70.922.8
TamariSoy sauce made from soy (tamari)1670.170.0180.0080.06509.32.83NANANA1.3317.5
Japanese ChestnutsRaw Japanese Chestnuts650.340.0510.0080.08022.7NANANANANA1.46
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt950.360.110.0090.11018.21.9NANANA7.246.7
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried27.80.340.0510.0090.08022.6NANANANANA1.46
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts1790.340.050.0090.08022.6NANANANANA1.46
Blanched HazelnutsBlanched Hazelnuts Or Filberts169.720.740.0090.8702.70.550.0110.0110.531.752.18
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts15.59.660.70.0091.302.720.760.0110.0110.741.462.33
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1410.310.0520.010.12017.5NANANANA5.27.7
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted49.80.40.0590.010.093022.5NANANANANA1.48
Pigeon Peas Raw Pigeon Peas 290.430.0960.010.23018.3NANANANA4.376.33
Sunflower SeedsDried Sunflower Seed Kernels178.80.760.013.9503.420.45NANA0.431.473.56
High Oleic Safflower OilHigh Oleic Salad or Cooking Safflower Oil11.311.30.850.0111.44000NANANA00
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt910.360.060.0110.140181.65NANANA4.96.9
Cashew NutsRaw Cashew Nuts187.931.40.0111.405.461.070.0090.0091.050.63.3
Cocoa Butter OilOil, cocoa butter11.311.36.750.0110.32000NANANA00
Grapeseed OilOil, grapeseed11.311.31.10.0117.87000NANANA00
Oil Roasted CashewsOil Roasted Cashew Nuts17.28.241.460.0121.4605.150.860.0140.0140.830.572.9
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt178.560.90.0125.6304.140.47NANANA1.93.32
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried27.50.50.0730.0120.12022NANANANANA1.88
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts65.40.50.0730.0120.12022NANANANANA1.9
Chinese ChestnutsRaw Chinese Chestnuts44.60.50.0730.0130.12022NANANANANA1.88
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted420.50.0730.0130.12022NANANANANA1.87
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt169.180.960.0136.0403.33NANANANA1.862.8
Chunk Style Peanut ButterPeanut butter, chunk style, without salt178.481.30.0132.3503.661.4300.720.711.364.1
Broadbeans Raw Broadbeans 29.30.450.0740.0130.170171.67NANANA7.337.66
Fat-free French Salad DressingSalad dressing, french dressing, fat-free75.80.20.0280.0140.032024.312.53.833.554.171.670.15
HazelnutsNuts, hazelnuts or filberts169.670.710.0141.2502.660.690.0110.0110.671.542.4
Peanut SpreadLow Sugar Peanut Spread15.48.441.570.0142.502.20.98NANANA1.23.8
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds22.44.350.820.0171.96012NANANANA4.134.16
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels17.48.551.50.0193.402.560.220.0120.0120.21.135.2
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels188.771.550.0213.701.90.250.0270.0230.21.075.4
High Oleic Sunflower OilHigh Oleic (70% and Over) Sunflower Oil11.311.31.10.0220.41000NANANA00
Cottonseed OilSalad or Cooking Cottonseed Oil11.311.32.930.0235.83000NANANA00
Palm OilOil, palm11.311.35.580.0231.03000NANANA00
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt84.70.330.0460.0240.120182.46NANANA7.037.07
Pine NutsDried Pine Nuts15100.730.0244.9301.940.530.010.010.510.552.03
Canned Chickpeas Canned Chickpeas , Solids7220.150.0260.67016.22.9NANANA4.65.07
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids72.51.80.150.0260.67016.62.9NANANA4.575.1
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt611.580.160.0260.68016.72.93NANANA4.635.4
Chickpeas Raw Chickpeas 26.51.60.160.0270.7016.72.83NANANA3.235.4
Peeled European ChestnutsPeeled Raw European Chestnuts510.640.120.0270.22022.5NANANANANA0.83
Roasted Macadamia NutsDry Roasted Macadamia Nuts1410.61.660.0270.1801.860.580.010.010.561.11.1
Roasted CashewsDry Roasted Cashew Nuts17.48.071.60.0281.3305.70.87NANANA0.522.67
Large Lima BeansRaw Large Lima Beans29.60.20.0480.0280.064018.82.5NANANA5.626.35
Macadamia NutsRaw Macadamia Nuts1410.61.680.0290.1801.920.640.010.010.621.21.1
Chickpea flourChickpea flour (besan)261.730.180.0290.740152.8NANANA2.85.8
Canned Large Lima BeansLima beans, large, mature seeds, canned1270.220.0490.0290.066019NANANANA6.086.24
Cashew ButterPlain Cashew Butter no Salt178.41.660.0291.404.7NANANANA0.343
Lotus SeedsRaw Lotus Seeds1120.60.0990.030.32019.4NANANANANA4.64
LentilsRaw Lentils28.40.30.0440.0320.120180.580.07700.423.047
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt86.20.330.0460.0320.12017.41.55NANANA6.87.78
FalafelHome prepared Falafel305.350.720.0330.1509.56NANANANANA4
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein1670.850.0670.0330.210132.1701.1700.8311.7
Sesame OilSalad or Cooking Sesame Oil11.311.31.60.0344.67000NANANA00
Sheanut OilOil, sheanut11.311.35.270.0340.55000NANANA00
Roasted PistachiosDry Roasted Pistachio Nuts17.580.990.0372.304.941.350.0380.0441.241.83.7
Roasted European ChestnutsNuts, chestnuts, european, roasted410.90.170.0380.32021.64.33NANANA2.11.3
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans300.280.0650.0390.087018.82.5NANANA6.156.16
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt79.40.30.070.0410.093018.5NANANANA6.16.4
Sesame Seed KernelsDried Hulled Sesame Seed Kernels169.71.440.042401.860.0760.0110.0160.0491.843.24
Macronutrients in Top 100 Oils, Nuts & Legumes with the lowest Omega 3 content per 100 kcal
In the above table you can find and compare the amount of macronutrients in all oils, nuts & legumes , sorted by least amount of Omega 3 per 100 calories.
Top 5 oils, nuts & legumes with least amount of omega 3 per 100 calories are:
- Oil Roasted Almonds
- Raw Coconut Cream
- Dried Coconut Meat
- Packaged Sweetened Coconut Meat Flakes
- Raw Coconut Meat