Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt27.60.89NA3.362.51.02NA561238NA1.452.570.4818
WalnutsEnglish Walnuts450.73NA1.3372.51.579.631592022.250.921.41.8717.5
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt360.94NA1.9666.51.1NA595438411.552.730.6217
Watermelon Seed KernelsDried Watermelon Seed Kernels290.37NA3.922770.87NA407349NA53.35.52.715
Hemp SeedsHulled Hemp Seeds380.87NA4.33804.12NA895651142.75.372.715
Pine NutsDried Pine Nuts7.130.59NA2.471123.921.462562660.310.892.88114.8
Sesame Seed KernelsDried Hulled Sesame Seed Kernels28.50.67NA3.021640.68NA31717616.422.33.21.812
Pinyon Pine NutsDried Pinyon Pine Nuts3.80.49NA1.461122.07NA16.7300NA34.32.042.812
Sunflower SeedsDried Sunflower Seed Kernels400.92NA2.71671NA33933127.24.622.572.4312
TahiniSesame Butter from Roasted Kernels2150.81NA4.5480.73NA36920917.3582.331.5411.7
Whole Sesame SeedsDried Whole Sesame Seeds5102.14NA7.61841.3NA329245185.764.062.4611
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels24.70.72NA4.733182.44NA6624345.043.764.22.811
BrazilnutsDried Brazilnuts730.79NA1.11710.56NA3303008731.371.851.5611
Roasted Sesame SeedsRoasted Whole Sesame Seeds5251.3NA7.841891.33NA33925218.35.843.81.7511
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels69.30.77NA4.11830.76NA41021518.220.65.42.6511
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels270.67NA4.22872.35NA6144124.99.441.0610.2
Dried BeechnutsNuts, beechnuts, dried0.520.35NA1.300.7NA0530NA19.80.193.449.58
Oil Roasted PecansNuts, pecans, oil roasted, without salt added280.5NA1.0450.81.55NA1101642.50.421.880.479.46
HickorynutsDried Hickorynuts280.34NA0.97792.1NA1531993.70.461.971.29.4
Sesame FlourHigh fat Sesame Flour910.87NA8.652060.85NA460241NA23.46.10.519.1
PecansPecans nuts30.40.524.341.152.51.956.771201781.6501.971.538.96
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles120.0701120.21NA5051.218.52180.362.848.6
Roasted PecansDry Roasted Pecans30.40.49NA1.255.81.66NA1241791.70.422.140.478.27
Pistachio NutsRaw Pistachio Nuts56.30.71.822.1650.64NA2635493.750.541.182.347.55
Roasted PistachiosDry Roasted Pistachio Nuts560.68NA2.1570.65NA2465285.243.151.230.976.9
Rice BranCrude Rice Bran540.69NA17.674113.5NA15921410154.755.735.86.8
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added1440.47NA1.81351.2NA2303452.030.491.51.46.7
Plain Almond ButterPlain Almond Butter no Salt1700.46NA1.71361.04NA2483651.173.421.60.86.65
Roasted AlmondsDry Roasted Almonds1340.55NA1.871401.1NA23635811.51.661.26.5
AlmondsNuts, almonds1390.53NA1.921401.1323.52493802.120.521.62.36.4
Blanched AlmondsNuts, almonds, blanched1200.52NA1.671360.93NA2453351.639.661.52.36.3
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds370.46NA2.231760.33NA62618NA126.933.035.9
Sunflower Seed ButterSunflower Seed Butter no Salt310.78NA21511NA32428050.81.462.380.34.73
Wheat GermCrude Wheat Germ32.50.66NA5.219911NA702743661010.29.274.4
Oil Roasted CashewsOil Roasted Cashew Nuts22.21.06NA3.131410.86NA27532710.56.722.771.84.4
Cashew NutsRaw Cashew Nuts201.2NA3.621580.9NA32235810.86.53.142.824.22
Cashew ButterPlain Cashew Butter no Salt221.1NA2.571320.42NA2342795.887.672.641.54.17
Roasted CashewsDry Roasted Cashew Nuts23.51.16NA3.141360.43NA2562956.18.362.930.894
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts570.81NA2.0380.32.58NA1443511.901.161.173.9
HazelnutsNuts, hazelnuts or filberts54.50.82NA2.25782.95NA1393251.1501.172.543.74
Almond pasteNuts, almond paste1130.3NA1.05850.56NA1692062.755.90.979.223.65
ChiaDried Chia Seeds3900.57NA4.772071.7NA531251349.882.833.63.6
FlaxseedSeeds, flaxseed1430.69NA3.22201.4NA36145714.3172.443.93.3
Oat BranRaw Oat Bran70.70.49NA6.62876.87NA895690554.883.883.23
Dried PilinutsNuts, pilinuts, dried60.50.4NA1.471260.97NA240212NA1.251.241.163.17
Wheat BranCrude Wheat Bran1011.4NA14.784916NA140716421082.781013.72.83
Blanched HazelnutsBlanched Hazelnuts Or Filberts710.76NA1.5776.36.03NA1483141.9601.052.762.62
Cooked QuinoaQuinoa, cooked42.50.48NA3.731601.58NA380430717.52.731792.44
Cooked Oat BranOat bran, cooked750.5NA6.63007.23NA89369057.87.53.986302.43
Raw QuinoaQuinoa, uncooked38.30.48NA3.731611.66NA3734596.934.082.53112.43
Oat FlourPartially Debranned Oat Flour410.32NA2.971073NA33627525.2142.386.352.37
Chow MeinChow Mein Chinese Noodles00.079NA4.1120.37NA62.465.6185520.5212.2
Raw AmaranthUncooked Amaranth Grain1290.42NA6.152012.7NA450411153.232.329.132.2
Millet FlourMillet flour110.42NA3.1930.79NA22417625.73.142.076.82
OatsOats41.60.48NA3.641373.812340333119.61.543.066.341.87
CornYellow Corn Grain 5.750.26NA2.231040.4NA17323612.728.81.88.521.72
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1091.9NA1.0789.30.24NA2211563NA411.51061.7
White Canned HominyHominy, canned, white41.70.13NA2.666.70.29NA14637.512.511134.383441.6
Yellow Canned HominyHominy, canned, yellow41.70.13NA2.666.70.29NA14637.512.514384.383441.6
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1251.9NA1.3900.24NA2541568NA40.61.5721.6
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.91.6
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5.80.19NA1.9877.30.38NA22626212.84.161.449.071.4
SorghumSorghum Grain120.26NA3.061501.46NA264331111.821.5211.31.36
CornmealWhole-grain Yellow Cornmeal4.970.16NA2.861050.41NA20023813291.58.51.3
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled53.70.52NA1.959.41.04NA1407911.4429.70.287.61.26
Cooked MilletMillet, cooked7.560.41NA1.61110.69NA2521562.275.042.31801.2
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled380.63NA1.42451.34NA131730NA4.230.7368.51.12
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled520.53NA1.94600.96NA111806NA300.287.31.12
Whole Sorghum FlourWhole-grain Sorghum Flour100.21NA2.621031.05NA232271102.51.368.571.1
Boiled European ChestnutsBoiled and Steamed European Chestnuts1051.1NA3.961241.96NA2271637NA620.571561.1
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg14.50.15NA2.73340.47NA9746NA1790.91671.1
Cooked Whole-wheat PastaPasta, whole-wheat, cooked260.45NA3.461092.66NA256193738.052.71241.1
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.81.06
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina22.60.38NA3.1851.95NA20814564.511.32.11151.03
Whole Wheat FlourWhole-grain Wheat Flour300.36NA3.181213.651.631532054.51.762.39.480.96
Lotus SeedsRaw Lotus Seeds1480.32NA3.21892.1NA5661237NA3.370.942600.96
Roasted European ChestnutsNuts, chestnuts, european, roasted35.50.62NA1.140.41.44NA1317251.472.450.749.60.95
Whole Wheat PastaDry Whole-Wheat Pasta24.70.42NA3.11092.54NA292370665.12.5370.91
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked7.30.26NA1.37952.38NA251210149.761.731710.87
Hulled BarleyBarley, hulled280.42NA3.051131.65NA22438332102.3580.85
BuckwheatBuckwheat15.70.96NA1.922021.1448.33034027.260.872.18.530.84
Dark Rye FlourRye flour, dark340.52NA4.61485.6NA46166216.61.854.659.920.83
Durum WheatWheat, durum300.49NA3.11272.67NA450381791.773.79.70.82
Wheat SproutsSprouted Wheat42.40.4NA3.241242.8NA30325664.424.22.572.30.8
Long-grain Brown RiceRaw Long-grain Brown Rice7.360.25NA1.05952.3352.2254204144.11.749.650.79
Brown Rice FlourRice flour, brown9.10.19NA1.64933.346.427923986.62.029.90.79
Buckwheat FlourWhole-groat Buckwheat Flour36.70.46NA3.642251.8403025175.19.852.8100.79
TeffRaw Teff1470.66NA6.241507.55NA3513493.69.82.977.20.77
TriticaleTriticale330.41NA2.31162.87NA320296NA4.463.19.40.76
Brown RiceRaw Medium-grain Brown Rice27.30.23NA1.51193.1NA219222NA3.31.6710.30.76
Cooked Brown RiceCooked Medium-grain Brown Rice26.80.22NA1.41182.94NA206212NA2.681.661950.76
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3.360.17NA0.781000.41NA2132476.642.521.58.40.75
Cooked Corn PastaCooked Corn Gluten-free Pasta2.40.15NA0.685.70.36NA181746.6701.51630.75
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 22.40.35NA2.76861.86NA23830357.59.127.330.72
Barley Malt flourBarley malt flour30.70.22NA3.980.60.99NA25218631.39.141.76.820.71
Soft White WheatWheat, soft white300.38NA4.7479.43NA355384NA1.763.059.20.71
Peeled European ChestnutsPeeled Raw European Chestnuts290.64NA1.44460.51NA58741NA3.060.7579.60.67
Roasted BuckwheatRoasted Buckwheat Groats14.70.54NA2.141921.4NA2772777.39.542.17.30.66
Hard Red Spring WheatWheat, hard red spring22.80.37NA3.31133.7NA30331064.51.822.5311.60.66
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.40.63
Minerals in Top 100 Cereals & Nuts with the highest Omega 6 content per 300 kcal
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by most amount of Omega 6 per 300 calories.
Top 5 cereals & nuts with most amount of omega 6 per 300 calories are:
- Toasted Sunflower Seed Kernels no Salt
- English Walnuts
- Dry Roasted Sunflower Seed Kernels no Salt
- Dried Watermelon Seed Kernels
- Hulled Hemp Seeds