WalnutsEnglish Walnuts1298129121875.6027.25.180.180.164.8213.330.2
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt1228113120.1674041NANANANA2334
Pine NutsDried Pine Nuts13361369.720.3365.80267.120.140.146.857.3427
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt11559910.40.1465047.85.4NANANA2238.4
Watermelon Seed KernelsDried Watermelon Seed Kernels11059419.4NA55.8030.4NANANANANA56.2
Hemp SeedsHulled Hemp Seeds1097979.132054.5017.22.980.620.41.77.9462.6
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1252121180.5250023.30.950.140.20.622340.6
Pinyon Pine NutsDried Pinyon Pine Nuts124812118.61.5649.4038.3NANANANA21.223
BrazilnutsDried Brazilnuts1308133320.07148.3023.34.62004.621528.4
TahiniSesame Butter from Roasted Kernels1181107150.81460420.97NANANA18.533.7
Sunflower SeedsDried Sunflower Seed Kernels11591028.840.1245.7039.75.2NANA4.961741.2
Oil Roasted PecansNuts, pecans, oil roasted, without salt added141914914.42.0544.80267.880.0790.0797.741918.3
Whole Sesame SeedsDried Whole Sesame Seeds113799140.7542.4046.50.6NANANA23.435
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels110997170.2441021.32.780.30.262.241260
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels11259513.30.7241051.70.95NANANA33.533.7
Roasted Sesame SeedsRoasted Whole Sesame Seeds11219513.30.7241051NANANANA27.833.7
PecansPecans nuts137114312.31.9641027.57.880.0790.0797.741918
HickorynutsDried Hickorynuts1304128142.0841036.2NANANANA12.725.2
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels113997170.22390292.560.140.142.261359.2
Roasted PecansDry Roasted Pecans140914712.51.97390278.060.0790.0797.9418.719
Dried BeechnutsNuts, beechnuts, dried11439911.33.3736.5066.5NANANANANA12.3
Peanut SpreadLow Sugar Peanut Spread129010920.30.1832028.212.6NANANA15.549.2
Sesame FlourHigh fat Sesame Flour104473.610.30.5631.7053NANANANANA61
PeanutsRaw Peanuts11259812.50.006310329.37NANANA1751
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt118910417.20.07530030.38.30.160.16818.755.6
Pistachio NutsRaw Pistachio Nuts11119011.70.572805415.20.480.6413.62140
Chunk Style Peanut ButterPeanut butter, chunk style, without salt116999150.1527.504316.708.378.31647.7
Plain Almond ButterPlain Almond Butter no Salt12181108.240.01427037.38.800.048.620.441.6
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added12051098.350270359.0300.0798.72142
Roasted PistachiosDry Roasted Pistachio Nuts11359111.20.422605615.40.440.51420.441.8
Roasted AlmondsDry Roasted Almonds11871048.120.0225.7041.79.640.020.029.4321.641.6
Roasted SoybeansSoybeans roasted without salt93150.47.33.3625060NANANANA3576.5
Blanched AlmondsNuts, almonds, blanched11711047.840.00824.50379.200.068.8519.642.5
AlmondsNuts, almonds1149997.540.00624.5042.88.630.220.347.842542
Peanut ButterSmooth Peanut Butter116798190.07722.4047.61308.164.7411.343.5
Soy NutsDry-roasted Soybeans891436.22.8621.4057.5NANANANA1686
Soy FlourRaw Full-fat Soy Flour861415.932.7320.4063.315NANANA1975
Fried TofuTofu, fried536405.82.6720017.65.4NANANA7.7437.3
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate536405.82.6720017.6NANANANA7.7437.3
SoybeansRaw Soybeans88539.65.722.6419.706014.5NANANA18.572.4
Sunflower Seed ButterSunflower Seed Butter no Salt12241109.30.09919.3046.321002111.334.3
Dry-roasted PeanutsDry-roasted Peanuts, no salt11659915.30.05219.30429.72009.7216.748.3
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds88538.57.30.1517.40107NANANANA36.537
Oil Roasted CashewsOil Roasted Cashew Nuts115195170.1317059.39.940.160.169.66.5533.4
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts12821248.950.1216.70359.70.140.149.4318.730
Cashew ButterPlain Cashew Butter no Salt11659819.40.3416.2054.7NANANANA3.9735
Commercial HummusHummus, commercial47035.45.11.4416029.81.230.5600.671115.4
HazelnutsNuts, hazelnuts or filberts12461218.860.1715.50338.60.140.148.3319.229.7
Cashew NutsRaw Cashew Nuts10978715.40.1215.406011.70.0990.09911.56.5536
Roasted CashewsDry Roasted Cashew Nuts113992180.3215.20659.94NANANA5.9530.4
Dried PilinutsNuts, pilinuts, dried142715862NA1507.9NANANANANA21.4
FlaxseedSeeds, flaxseed106083.77.2745.311.7057.33.0800.792.35436.3
ChiaDried Chia Seeds964616.635.411.6083.6NANANANA68.333
Almond pasteNuts, almond paste909555.20.391109572NANANA9.5318
Blanched HazelnutsBlanched Hazelnuts Or Filberts12481219.270.1211033.76.930.140.146.652227
NattoNatto419223.161.46110259.7NANANA10.738.5
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari288202.871.329.8608.7NANANANA1.225
Boiled SoybeansBoiled Soybeans no Salt341182.571.28.86016.65.95NANANA1236
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate28617.32.51.158.605.5NANANANA4.5634.3
TempehTempeh38121.45.040.498.040155.36NANANA7.3440.3
Soy CheeseSoybean, curd cheese300162.331.078013.73.18NANANA025
FuyuSalted and Fermented Tofu230162.31.067.908.7NANANANANA17.7
Chickpea flourChickpea flour (besan)76813.31.380.225.7011521.5NANANA21.444.4
Chickpeas Raw Chickpeas 750121.20.25.2012521.2NANANA24.240.6
Cooked TempehTempeh, cooked38722.66.750.2450155.36NANANA7.3439.5
MisoMiso393122.030.84.9050.312.3120010.725.4
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari16510.41.820.524.7302.341.4NANANA220
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1519.51.370.634.7203.71.23NANANA0.616
HummusHome Prepared Hummus351172.260.154.040400.54NANANA7.949.64
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1217.321.060.493.6402.341.4NANANA0.414.2
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled7428.831.660.373.10153NANANANA23.212.7
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1558.281.570.332.905.661.2NANANA1.818
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt29211.61.640.192.9029.6NANANANANA21
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled7327.761.460.332.740156NANANANANA9.94
Roasted Macadamia NutsDry Roasted Macadamia Nuts142515123.70.392.6026.68.20.140.147.941615.5
Macadamia NutsRaw Macadamia Nuts1425150240.412.57027.49.070.140.148.81715.7
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3255.140.530.0852.2054.49.53NANANA1517.6
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted4115.361.450.662.2079.6NANANANA1212.3
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled3334.561.230.561.87063.5NANANANA9.5310.5
Canned Chickpeas Canned Chickpeas , Solids2765.50.420.0711.85044.77.96NANANA12.714
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2744.90.420.0711.84045.47.94NANANA12.514
Tofu YogurtTofu yogurt1873.570.510.231.8031.72.46NANANA0.46.95
Red LentilsRaw Pink Or Red Lentils7104.30.750.51.760125NANANANA21.447.4
Split Green PeasRaw Split Green Peas7227.70.810.321.701226.2300.875.344446
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled4234.50.840.191.6090NANANANA164.8
Pigeon Peas Raw Pigeon Peas 6812.960.650.0691.540125NANANANA29.843
Roasted European ChestnutsNuts, chestnuts, european, roasted4864.370.820.181.54010521NANANA106.3
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed1357137122NA1.5042.7NANANANANA10.5
Dried CoconutDried Coconut Meat131012811401.404714.6NANANA32.313.7
OkaraOkara1513.430.380.181.32024.3NANANANANA7
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2365.80.690.271.2019.6NANANANA5.5631
Chocolate SoymilkUnfortified Chocolate Soymilk1253.040.480.151.16019.715.6NANANA0.794.5
SoymilkSoymilk Unfortified1073.470.410.151.16012.57.9NANANA1.26.5
Broadbeans Raw Broadbeans 6773.040.50.0911.15011611.3NANANA49.652
Toasted Dried CoconutToasted Dried Coconut Meat11759382.7NA1.02088NANANANANA10.5
FalafelHome prepared Falafel66135.34.730.220.98063NANANANANA26.4
Boiled European ChestnutsBoiled and Steamed European Chestnuts2602.740.520.120.97055NANANANANA3.97
MothbeansRaw Mothbeans6813.20.720.530.960122NANANANANA45.5
French BeansRaw French Beans68140.441.50.880127NANANANA5037.3
Peeled European ChestnutsPeeled Raw European Chestnuts3892.50.470.110.87087.7NANANANANA3.23
Macronutrients in Top 100 Nuts & Legumes with the highest Omega 6 content per 7 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 7 ounces.
Top 5 nuts & legumes with most amount of omega 6 per 7 ounces are:
- English Walnuts
- Toasted Sunflower Seed Kernels no Salt
- Dried Pine Nuts
- Dry Roasted Sunflower Seed Kernels no Salt
- Dried Watermelon Seed Kernels