WalnutsEnglish Walnuts296629627.841173062120.410.361130.469
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt2808258270.36170093NANANANA5278
Pine NutsDried Pine Nuts305331022.20.74150059.316.30.320.3215.616.862
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt264022623.70.31149010912.4NANANA50.387.7
Watermelon Seed KernelsDried Watermelon Seed Kernels252721544.4NA127069.4NANANANANA129
Hemp SeedsHulled Hemp Seeds25082212145.5125039.36.81.40.913.8618143
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2862278411.2114053.22.180.320.451.452.693
Pinyon Pine NutsDried Pinyon Pine Nuts285327742.53.57113087.5NANANANA48.552.5
BrazilnutsDried Brazilnuts2989304730.16111053.310.60010.63465
TahiniSesame Butter from Roasted Kernels2699244341.851050962.22NANANA4277
Sunflower SeedsDried Sunflower Seed Kernels264923320.20.2710509112NANA11.33994
Oil Roasted PecansNuts, pecans, oil roasted, without salt added3243341334.68102059180.180.1817.74341.7
Whole Sesame SeedsDried Whole Sesame Seeds259922531.61.79701061.36NANANA53.580.4
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels253622239.30.5494048.66.350.680.595.1327.2137
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels257221830.51.659401182.18NANANA76.777
Roasted Sesame SeedsRoasted Whole Sesame Seeds256321830.51.65940117NANANANA63.577
PecansPecans nuts3134326284.4794063180.180.1817.743.541.6
HickorynutsDried Hickorynuts2980292324.7594082.8NANANANA2957.7
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels260422238.80.589066.75.850.320.325.1729.5135
Roasted PecansDry Roasted Pecans322133728.54.589061.518.40.180.181842.643
Dried BeechnutsNuts, beechnuts, dried2613227267.783.40152NANANANANA28
Peanut SpreadLow Sugar Peanut Spread294824946.40.4173.4064.529NANANA35.4112
Sesame FlourHigh fat Sesame Flour238616823.61.2772.40121NANANANANA140
PeanutsRaw Peanuts257222328.50.01470.607321.4NANANA38.6117
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt271723839.40.1768.5069.2190.360.3618.342.6127
Pistachio NutsRaw Pistachio Nuts254020626.81.364012334.71.11.45314891
Chunk Style Peanut ButterPeanut butter, chunk style, without salt267222734.50.3563098380191936.3109
Plain Almond ButterPlain Almond Butter no Salt2785252190.03261.7085.42000.09119.746.795
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added275325019061.308020.600.182047.696
Roasted PistachiosDry Roasted Pistachio Nuts259520825.60.9659.501283511.133246.795
Roasted AlmondsDry Roasted Almonds271223818.60.04558.7095220.0450.04521.549.495
Roasted SoybeansSoybeans roasted without salt212711516.77.757.40137NANANANA80.3175
Blanched AlmondsNuts, almonds, blanched2676238180.01856084.72100.1420.24597
AlmondsNuts, almonds262622617.20.0145609819.70.50.771856.796
Peanut ButterSmooth Peanut Butter2667225430.1851010929.5018.6112699
Soy NutsDry-roasted Soybeans203798146.55490131NANANANA36.7196
Soy FlourRaw Full-fat Soy Flour19699413.56.2546.6014534NANANA43.5172
Fried TofuTofu, fried12259213.26.145.604012.3NANANA17.785.4
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate12259213.26.145.6040NANANANA17.785.4
SoybeansRaw Soybeans202390136.0345013733.2NANANA42166
Sunflower Seed ButterSunflower Seed Butter no Salt279925021.20.23440106480047.62678.4
Dry-roasted PeanutsDry-roasted Peanuts, no salt2663225350.124409622.20022.238110
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds20238816.60.3539.70244NANANANA83.584
Oil Roasted CashewsOil Roasted Cashew Nuts263121738.50.3138.5013522.70.360.36221576.4
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts293028320.50.2738080220.320.3221.542.668
Cashew ButterPlain Cashew Butter no Salt266322444.30.78370125NANANANA9.0779.7
Commercial HummusHummus, commercial10758111.63.336.60682.81.2701.542535.3
HazelnutsNuts, hazelnuts or filberts284927620.20.3935.5075.719.70.320.32194468
Cashew NutsRaw Cashew Nuts250819935.30.2835.30137270.230.2326.41582.6
Roasted CashewsDry Roasted Cashew Nuts260421041.50.7334.7014822.7NANANA13.669.4
Dried PilinutsNuts, pilinuts, dried3261361141NA34.5018NANANANANA49
FlaxseedSeeds, flaxseed242219116.610326.801317.0301.85.212483
ChiaDried Chia Seeds2204139158126.50191NANANANA15675
Almond pasteNuts, almond paste2077126120.925.30217164NANANA21.841
Blanched HazelnutsBlanched Hazelnuts Or Filberts2853277210.2625077160.320.32155062
NattoNatto957507.23.3325057.522NANANA24.588
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari65845.36.553.0322.5020NANANANA2.7257.5
Boiled SoybeansBoiled Soybeans no Salt78040.75.92.720.303813.6NANANA27.282.6
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate65339.65.72.6419.7012.6NANANANA10.478.3
TempehTempeh8714911.51.1218.4034.712.2NANANA16.892
Soy CheeseSoybean, curd cheese68536.75.32.4518.3031.37.26NANANA056.7
FuyuSalted and Fermented Tofu52636.35.252.4218020NANANANANA40.5
Chickpea flourChickpea flour (besan)175530.33.140.5113026249.2NANANA49102
Chickpeas Raw Chickpeas 171527.42.740.4612028648.5NANANA55.393
Cooked TempehTempeh, cooked88551.615.40.5411.4034.612.2NANANA16.890
MisoMiso89827.34.651.8411.201152827.20024.558
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari376244.171.21105.353.22NANANA4.5445.3
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate34521.73.131.4510.808.52.8NANANA1.3636.7
HummusHome Prepared Hummus803395.180.349.230911.22NANANA1822
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)27716.72.41.18.3205.353.18NANANA0.9132.5
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1696203.80.857.120351NANANANA5329
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)354193.60.766.660132.72NANANA4.141
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt66726.53.740.436.6067.8NANANANANA48
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled167417.73.340.756.260356NANANANANA22.7
Roasted Macadamia NutsDry Roasted Macadamia Nuts3257345540.895.9060.718.80.320.321836.335.3
Macadamia NutsRaw Macadamia Nuts325734454.70.935.88062.720.70.320.32203936
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt74411.71.220.25.05012421.8NANANA34.540
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted93912.23.31.550182NANANANA27.228
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled76210.42.81.34.270145NANANANA21.824
Canned Chickpeas Canned Chickpeas , Solids63012.60.970.164.22010218NANANA2932
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids62611.20.970.164.2010418NANANA28.632
Tofu YogurtTofu yogurt4268.161.170.534.1072.45.62NANANA0.9116
Red LentilsRaw Pink Or Red Lentils16249.841.71.1340286NANANANA49108
Split Green PeasRaw Split Green Peas165117.61.850.743.9028014.20212.2101105
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled96610.31.930.433.60207NANANANA36.711
Pigeon Peas Raw Pigeon Peas 15566.761.50.163.530285NANANANA6898
Roasted European ChestnutsNuts, chestnuts, european, roasted11119.981.880.423.5024048NANANA2314.4
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed3103313278NA3.43098NANANANANA24
Dried CoconutDried Coconut Meat299429326003.2010733.3NANANA7431.2
OkaraOkara3457.850.880.43.02055.5NANANANANA16
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt54013.21.570.612.7045NANANANA12.770.6
Chocolate SoymilkUnfortified Chocolate Soymilk2866.941.10.342.6504535.7NANANA1.810.3
SoymilkSoymilk Unfortified2457.940.930.342.65028.518NANANA2.7215
Broadbeans Raw Broadbeans 15476.941.150.212.64026426NANANA113118
Toasted Dried CoconutToasted Dried Coconut Meat2685213189NA2.330201NANANANANA24
FalafelHome prepared Falafel151080.7110.52.250144NANANANANA60.4
Boiled European ChestnutsBoiled and Steamed European Chestnuts5946.261.180.262.20126NANANANANA9.07
MothbeansRaw Mothbeans15567.31.651.22.20279NANANANANA104
French BeansRaw French Beans15569.1613.4720291NANANANA11485.3
Peeled European ChestnutsPeeled Raw European Chestnuts8895.671.070.2420200NANANANANA7.4
Macronutrients in Top 100 Nuts & Legumes with the highest Omega 6 content per 1 lb
In the above table you can find and compare the amount of macronutrients in all nuts & legumes , sorted by most amount of Omega 6 per 1 pound.
Top 5 nuts & legumes with most amount of omega 6 per 1 pound are:
- English Walnuts
- Toasted Sunflower Seed Kernels no Salt
- Dried Pine Nuts
- Dry Roasted Sunflower Seed Kernels no Salt
- Dried Watermelon Seed Kernels