WalnutsEnglish Walnuts927928.71354019.43.70.130.113.449.521.6
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt87780.58.440.1153029NANANANA16.324.4
Pine NutsDried Pine Nuts954976.940.2347018.55.10.0990.0994.95.2419.4
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt82570.67.40.09846.50343.87NANANA15.727.4
Watermelon Seed KernelsDried Watermelon Seed Kernels7906714NA40021.7NANANANANA40
Hemp SeedsHulled Hemp Seeds784696.5214.239012.32.130.440.281.25.6744.7
Sesame Seed KernelsDried Hulled Sesame Seed Kernels89486.8130.3735.8016.60.680.0990.140.4416.429
Pinyon Pine NutsDried Pinyon Pine Nuts89286.413.31.135.3027.4NANANANA1516.4
BrazilnutsDried Brazilnuts93495230.05134.5016.63.3003.310.620.3
TahiniSesame Butter from Roasted Kernels84376.210.70.5832.80300.69NANANA1324
Sunflower SeedsDried Sunflower Seed Kernels828736.30.08532.7028.33.7NANA3.541229.5
Oil Roasted PecansNuts, pecans, oil roasted, without salt added101310710.31.4632018.45.630.0570.0575.5313.513
Whole Sesame SeedsDried Whole Sesame Seeds81270.49.860.5330.3033.20.43NANANA16.725
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels79269.512.30.1729.401520.210.181.68.543
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels804689.530.5129.30370.68NANANA2424
Roasted Sesame SeedsRoasted Whole Sesame Seeds801689.530.5129.3036.5NANANANA2024
PecansPecans nuts9791028.761.429.2019.65.630.0570.0575.5313.613
HickorynutsDried Hickorynuts931919.981.529.2026NANANANA9.0718
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels81469.5120.1627.80211.830.0990.0991.69.242.3
Roasted PecansDry Roasted Pecans10061058.91.427.8019.25.750.0570.0575.6713.313.5
Dried BeechnutsNuts, beechnuts, dried816718.12.426047.5NANANANANA8.8
Peanut SpreadLow Sugar Peanut Spread9217814.50.13230209NANANA1135
Sesame FlourHigh fat Sesame Flour74652.67.370.422.6037.7NANANANANA43.6
PeanutsRaw Peanuts80469.88.90.004220236.7NANANA1236.6
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt84974.412.30.05421.4021.65.930.110.115.713.339.7
Pistachio NutsRaw Pistachio Nuts79464.28.370.4120038.5110.340.459.741528.6
Chunk Style Peanut ButterPeanut butter, chunk style, without salt83570.810.80.1119.6030.612065.9411.334
Plain Almond ButterPlain Almond Butter no Salt87078.75.90.0119.3026.76.2800.0286.1514.629.7
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added86078.25.960190256.4500.0576.21530
Roasted PistachiosDry Roasted Pistachio Nuts8116580.318.6040110.310.351014.630
Roasted AlmondsDry Roasted Almonds84874.55.80.01418.3029.86.90.0140.0146.7315.529.7
Roasted SoybeansSoybeans roasted without salt665365.22.418043NANANANA2554.6
Blanched AlmondsNuts, almonds, blanched83674.45.60.00617.5026.56.5600.0436.321430.3
AlmondsNuts, almonds82170.85.40.00417.5030.56.170.160.245.617.730
Peanut ButterSmooth Peanut Butter83370.213.50.055160349.205.833.48.0831
Soy NutsDry-roasted Soybeans63630.64.432.0515.3041NANANANA11.561.4
Soy FlourRaw Full-fat Soy Flour61529.34.231.9514.6045.210.6NANANA13.653.6
Fried TofuTofu, fried38328.64.141.914.2012.63.86NANANA5.5326.7
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate38328.64.141.914.2012.6NANANANA5.5326.7
SoybeansRaw Soybeans63228.34.11.914042.810.4NANANA1351.7
Sunflower Seed ButterSunflower Seed Butter no Salt87578.26.630.071140331500158.0824.5
Dry-roasted PeanutsDry-roasted Peanuts, no salt83270.4110.03713.80306.95006.951234.5
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds63227.55.20.1112.4076NANANANA2626.3
Oil Roasted CashewsOil Roasted Cashew Nuts82267.7120.09612042.37.10.110.116.864.6824
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts91688.56.40.085120256.930.0990.0996.7313.321.3
Cashew ButterPlain Cashew Butter no Salt83270140.2411.6039NANANANA2.8325
Commercial HummusHummus, commercial33625.33.631.0311.4021.30.880.400.487.811
HazelnutsNuts, hazelnuts or filberts890866.330.1211023.76.150.0990.0995.9513.721
Cashew NutsRaw Cashew Nuts78462110.08811042.88.380.0710.0718.244.6826
Roasted CashewsDry Roasted Cashew Nuts81465.7130.2311046.37.1NANANA4.2521.7
Dried PilinutsNuts, pilinuts, dried101911344.2NA10.805.64NANANANANA15.3
FlaxseedSeeds, flaxseed75759.85.232.38.370412.200.571.6338.726
ChiaDried Chia Seeds68943.64.7225.38.27059.7NANANANA48.823.4
Almond pasteNuts, almond paste64939.33.730.287.9067.851.4NANANA6.812.8
Blanched HazelnutsBlanched Hazelnuts Or Filberts89286.76.60.0827.80244.950.0990.0994.7515.619.4
NattoNatto29915.62.261.047.760186.93NANANA7.6527.5
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari206142.050.957.0506.22NANANANA0.8518
Boiled SoybeansBoiled Soybeans no Salt24412.71.840.856.330124.25NANANA8.526
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate20412.41.80.826.1503.94NANANANA3.2624.5
TempehTempeh27215.33.60.355.740113.83NANANA5.2428.8
Soy CheeseSoybean, curd cheese21411.51.660.775.709.82.27NANANA017.7
FuyuSalted and Fermented Tofu16411.31.640.765.6406.2NANANANANA12.6
Chickpea flourChickpea flour (besan)5499.50.980.164.0708215.4NANANA15.331.7
Chickpeas Raw Chickpeas 5368.560.850.143.73089.215NANANA17.329
Cooked TempehTempeh, cooked276164.80.173.570113.83NANANA5.2428.2
MisoMiso2818.51.450.573.50368.88.5007.6518
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari1187.461.30.373.401.671NANANA1.414
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1086.780.980.453.3702.650.88NANANA0.4311.5
HummusHome Prepared Hummus251121.60.12.9028.50.38NANANA5.676.9
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)86.55.230.760.352.601.670.99NANANA0.2810
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled5306.31.20.272.230110NANANANA16.69.06
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1115.91.120.242.104.040.85NANANA1.2813
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2088.281.170.132.07021NANANANANA15
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled5235.541.040.231.960111NANANANANA7.1
Roasted Macadamia NutsDry Roasted Macadamia Nuts1018108170.281.850195.870.0990.0995.6711.311
Macadamia NutsRaw Macadamia Nuts1018107170.291.84019.66.480.0990.0996.281211.2
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt2323.670.380.0611.580396.8NANANA10.812.6
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2933.831.030.471.57057NANANANA8.58.8
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2383.260.880.41.34045.4NANANANA6.87.5
Canned Chickpeas Canned Chickpeas , Solids1973.930.30.0511.30325.7NANANA9.0710
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1963.50.30.0511.3032.45.67NANANA8.939.98
Tofu YogurtTofu yogurt1332.550.370.161.28022.61.76NANANA0.284.96
Red LentilsRaw Pink Or Red Lentils5073.080.540.351.26089.4NANANANA15.334
Split Green PeasRaw Split Green Peas5165.50.580.231.2087.44.4500.623.831.532.8
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled3023.20.60.131.13064.6NANANANA11.53.43
Pigeon Peas Raw Pigeon Peas 4862.10.470.051.1089NANANANA21.330.8
Roasted European ChestnutsNuts, chestnuts, european, roasted3473.10.590.131.107515NANANA7.234.5
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed9709887NA1.07030.5NANANANANA7.5
Dried CoconutDried Coconut Meat936918101033.510.4NANANA239.75
OkaraOkara1082.450.270.130.94017.3NANANANANA5
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1694.140.490.190.85014NANANANA3.9722
Chocolate SoymilkUnfortified Chocolate Soymilk89.32.170.340.110.8301411NANANA0.573.2
SoymilkSoymilk Unfortified76.52.50.290.110.8308.95.66NANANA0.854.64
Broadbeans Raw Broadbeans 4832.170.360.0650.82082.68.08NANANA35.437
Toasted Dried CoconutToasted Dried Coconut Meat83966.659NA0.73063NANANANANA7.5
FalafelHome prepared Falafel47225.23.380.160.7045NANANANANA19
Boiled European ChestnutsBoiled and Steamed European Chestnuts1861.960.370.0820.69039.3NANANANANA2.83
MothbeansRaw Mothbeans4862.30.520.380.69087.2NANANANANA32.5
French BeansRaw French Beans4862.860.311.10.63091NANANANA35.726.7
Peeled European ChestnutsPeeled Raw European Chestnuts2781.770.330.0750.62062.6NANANANANA2.3
Macronutrients in Top 100 Nuts & Legumes with the highest Omega 6 content per 5 oz
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 5 ounces.
Top 5 nuts & legumes with most amount of omega 6 per 5 ounces are:
- English Walnuts
- Toasted Sunflower Seed Kernels no Salt
- Dried Pine Nuts
- Dry Roasted Sunflower Seed Kernels no Salt
- Dried Watermelon Seed Kernels