FlaxseedSeeds, flaxseed10124.84NA22.715569.85NA2548322710111917.227.691
ChiaDried Chia Seeds25043.67NA30.6133011NA3413161521963.5182370.8
Hemp SeedsHulled Hemp Seeds2786.35NA31.6277830NA654947631022039.319.739.8
WalnutsEnglish Walnuts3896.3NA11.562713.583.31373175019.47.9412.31636
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles83.30.480783.31.44NA34535312715002.519.68
Dried BeechnutsNuts, beechnuts, dried3.972.66NA9.7605.32NA04036NA1511.43266.75
HickorynutsDried Hickorynuts2422.93NA8.468718.3NA13341730323.971710.54.16
Oil Roasted PecansNuts, pecans, oil roasted, without salt added2664.76NA9.848014.7NA10441556243.9717.74.54.1
Roasted PecansDry Roasted Pecans2864.63NA1152415.6NA11631683163.97204.453.95
PecansPecans nuts2784.7639.71048018621099162715018143.9
Pinyon Pine NutsDried Pinyon Pine Nuts31.84.1NA1292917NA1392492NA2861723.43.12
Wheat GermCrude Wheat Germ1553.16NA2594952.8NA3342354031447.648.8442.87
TahiniSesame Butter from Roasted Kernels16916.4NA35.53775.78NA2905164313745618.3121.6
Whole Sesame SeedsDried Whole Sesame Seeds387016.2NA57.713939.76NA2496185713743.730.818.61.5
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5205.8NA3113735.66NA3072161113715540.6201.44
Roasted Sesame SeedsRoasted Whole Sesame Seeds39259.8NA58.614139.9NA2532188513743.728.4131.44
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted3415.24NA3.572460.65NA6954294NA1114.11971.3
Rice BranCrude Rice Bran2262.9NA73.6310056.4NA6656589462202424.31.25
Wild RiceRaw Wild Rice83.32.08NA7.787035.27NA171916951127.823.730.81.2
Pistachio NutsRaw Pistachio Nuts4175.1613.515.64804.76NA1945406827.83.978.7317.31.15
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2424.24NA2.41980.52NA4923473NA913.32351.12
Sesame FlourHigh fat Sesame Flour6316.03NA60.214335.9NA32031679NA16342.33.571.1
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2385.56NA25.213695.7NA2647146913718726.7151.04
Raw QuinoaQuinoa, uncooked1872.34NA187828.07NA1814223533.72012.352.71.03
Roasted PistachiosDry Roasted Pistachio Nuts4255.13NA164334.93NA1861399739.7249.37.340.84
Macadamia NutsRaw Macadamia Nuts3373NA14.651616.4NA746146114.3205.165.40.82
Almond pasteNuts, almond paste6831.8NA6.355163.4NA1024124616.735.75.87560.79
Roasted Macadamia NutsDry Roasted Macadamia Nuts2782.26NA10.546812NA786144146.4165.16.40.78
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled2662.58NA9.452945.16NA69539137.141471.437.50.75
Cashew ButterPlain Cashew Butter no Salt1718.7NA2010243.23NA1814216745.659.520.511.70.68
Wheat BranCrude Wheat Bran2903.96NA42242545.6NA402146913087.942939.30.66
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled2542.6NA9.52944.7NA5443933NA1471.435.70.65
Pine NutsDried Pine Nuts63.55.25NA229963513228223692.787.9425.69.050.65
Roasted CashewsDry Roasted Cashew Nuts1798.8NA2410323.28NA1945224246.463.522.26.750.64
Dark Rye FlourRye flour, dark1472.22NA19.763524NA1980284671.47.942042.70.58
Oat FlourPartially Debranned Oat Flour2181.73NA1657216NA1794147213575.412.7340.58
TeffRaw Teff7143.2NA30.373036.7NA1703169517.547.614.4350.54
Oat BranRaw Oat Bran2301.6NA21.593322.3NA291322461791612.3260.48
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels1835.33NA35235018NA4894321137.327.83120.80.48
MilletRaw Millet31.82.98NA124526.48117113177410.7206.6734.40.47
OatsOats2142.5NA18.770319.5635207617031017.9415.832.60.44
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2065.06NA32218318NA4660312837.371.430.38.060.44
Hulled BarleyBarley, hulled1311.98NA14.35287.7NA1048179415047.61137.50.44
RyeRye grain951.46NA10.443710.2NA13182024557.9410.5420.43
Chow MeinChow Mein Chinese Noodles00.49NA25.575.42.3NA38940911334373.26.270.39
Medium Rye flourRye flour, medium951.3NA102509.57NA8931484577.948.643.50.39
Barley Malt flourBarley malt flour1471.07NA18.73854.73NA120388915043.78.1832.60.38
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1071.77NA41273.78NA3692056NA122.061930.38
Cooked Wild RiceWild rice, cooked120.48NA2.41271.1NA3254013.18125.32930.38
Roasted European ChestnutsNuts, chestnuts, european, roasted1152NA3.61314.7NA42523504.767.942.261610.37
HazelnutsNuts, hazelnuts or filberts4526.85NA18.764724.5NA115126999.5309.72210.35
Cooked QuinoaQuinoa, cooked67.50.76NA5.92542.5NA6036831127.84.332840.34
Light Rye FlourRye flour, light51.60.85NA3.61274.6NA516889707.945.2845.20.33
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt2267.28NA275128.4NA45961949NA12213.970.31
BuckwheatBuckwheat71.44.37NA8.739175.1621913771826333.979.5338.70.31
Barley flourBarley flour or meal1271.36NA10.63814.122811751226150167.94480.31
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds2182.74NA1310401.97NA3653647NA71.441180.31
Spinach Spaghetti Dry Spinach Spaghetti 2302NA8.4569110.5NA1318149225214311330.29
Whole Wheat FlourWhole-grain Wheat Flour1351.63NA14.354416232141714412457.9410.342.60.29
Buckwheat FlourWhole-groat Buckwheat Flour1632.04NA169968.061771338229022.643.712.444.30.28
Whole Wheat PastaDry Whole-Wheat Pasta1151.97NA14.450812NA136117233082411.832.60.28
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt2787.26NA155128.37NA4584337431512214.760.27
Oil Roasted CashewsOil Roasted Cashew Nuts1718.1NA2410846.62NA2108250880.651.621.2140.27
Rice FlourUnenriched White Rice Flour39.70.52NA1.41394.761813893026003.18470.27
CornYellow Corn Grain 27.81.25NA10.85041.92NA833113961.51398.77410.26
SorghumSorghum Grain51.61.13NA13.36556.37NA1147144148.47.946.6349.20.26
Raw SpeltUncooked Spelt1072.03NA17.6540123651592154046.431.81343.70.26
Roasted BuckwheatRoasted Buckwheat Groats67.52.48NA9.88776.42NA1266127033.343.79.633.40.25
Cashew NutsRaw Cashew Nuts1478.7NA26.511596.57NA235426197947.62320.60.25
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1071.7NA13.24138.9NA1139145327543.79.53350.25
Whole Sorghum FlourWhole-grain Sorghum Flour47.61NA12.54885NA1103128648.4126.4740.70.24
TriticaleTriticale1471.8NA10.251612.7NA14211318NA2013.741.70.24
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts4886.95NA17.468722NA1230299716.309.92100.24
Sunflower SeedsDried Sunflower Seed Kernels3107.14NA2112907.74NA2619256021035.72018.80.24
Boiled European ChestnutsBoiled and Steamed European Chestnuts1831.87NA6.872143.4NA3932838NA1070.992700.23
Blanched HazelnutsBlanched Hazelnuts Or Filberts5916.35NA1363550.2NA1230261216.308.73230.23
Raw Pearled BarleyBarley, pearled, raw1151.67NA9.923145.25NA877111115035.78.45400.22
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg240.24NA4.555.60.77NA15975.4NA2941.472730.22
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.80.91NA9.453691.83NA1080125061206.8743.30.21
Peeled European ChestnutsPeeled Raw European Chestnuts75.41.66NA3.731191.33NA1511921NA7.941.942060.21
Sunflower Seed ButterSunflower Seed Butter no Salt2546.34NA16.412348.23NA264322864141219.42.460.2
CornmealWhole-grain Yellow Cornmeal240.77NA13.75041.98NA957113961.51397.2240.70.19
SeitanVital wheat gluten5640.72NA20.699NANA10323971581153.3732.50.19
Durum WheatWheat, durum1352.2NA1457212NA201617113557.9416.543.40.19
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1152.34NA9.154410.3NA6152881NA205.635.30.18
Millet FlourMillet flour55.62.12NA15.64723.98NA11318891301610.434.40.17
Raw AmaranthUncooked Amaranth Grain6312.1NA30.298413.2NA2211201674.21611.4450.17
Brown Rice FlourRice flour, brown43.70.91NA7.86445162231338114738.431.89.7247.50.17
Brown RiceRaw Medium-grain Brown Rice1311.1NA7.1456815NA10481064NA168490.16
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina47.60.79NA6.551794.1NA437306136244.452410.15
Enriched SemolinaSemolina, enriched67.50.75NA17.31872.46NA5407383553.974.1750.30.15
SemolinaSemolina, unenriched67.50.75NA4.91872.46NA540738NA3.974.1750.30.15
BrazilnutsDried Brazilnuts6356.9NA9.6414924.85NA287726167608121613.60.14
Cooked Whole-wheat PastaPasta, whole-wheat, cooked51.60.89NA6.832145.24NA504381144165.32450.14
Hard Red Spring WheatWheat, hard red spring991.63NA14.349216NA131813492817.941150.60.14
Soft White WheatWheat, soft white1351.7NA21.335713.5NA15961726NA7.9413.741.40.14
Hard white WheatWheat, hard white1271.44NA1836915NA14091715NA7.9413.2380.14
Long-grain Brown RiceRaw Long-grain Brown Rice35.71.2NA5.146011.3254123499268208.45470.13
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried2865.2NA13.445614.7NA6713048NA13510.239.50.12
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1110.87NA17994.3NA45645660204.33460.12
Minerals in Top 100 Cereals & Nuts with the highest Omega 3 content per 14 oz
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by most amount of Omega 3 per 14 ounces.
Top 5 cereals & nuts with most amount of omega 3 per 14 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Chinese Restaurant Crunchy Flat Noodles