FlaxseedSeeds, flaxseed2391.14NA5.373672.32NA60176123.8284.066.521.4
ChiaDried Chia Seeds6490.95NA7.943452.8NA88541956.816.54.75.9718.3
Hemp SeedsHulled Hemp Seeds63.31.45NA7.26336.87NA1492108523.34.528.954.59.06
WalnutsEnglish Walnuts751.2NA2.221212.6162653373.751.532.363.16.94
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles200.1201.7200.35NA83.585.4313630.64.731.94
Dried BeechnutsNuts, beechnuts, dried0.870.58NA2.1401.16NA0883NA330.315.731.48
Wheat GermCrude Wheat Germ541.1NA8.733218.5NA1169123911016.71715.41
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1823.2NA1.81490.39NA3692604NA68.52.471760.84
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2083.2NA2.171500.39NA4232614NA67.62.51200.8
HickorynutsDried Hickorynuts46.40.56NA1.61323.5NA2563326.160.763.320.8
Oil Roasted PecansNuts, pecans, oil roasted, without salt added470.84NA1.7384.62.6NA1842744.20.73.130.790.72
PecansPecans nuts50.70.877.241.8387.63.2611.32002972.7503.282.550.71
Roasted PecansDry Roasted Pecans50.70.82NA1.97932.77NA2062992.80.73.570.790.7
Pinyon Pine NutsDried Pinyon Pine Nuts6.360.82NA2.431863.44NA28499NA57.23.44.70.63
Rice BranCrude Rice Bran901.15NA29.3123622.5NA2653235024.77.99.569.70.5
Cooked Wild RiceWild rice, cooked150.6NA2.971581.4NA4065003.96156.633660.47
Wild RiceRaw Wild Rice29.40.73NA2.752481.86NA6065983.929.88.35110.42
Wheat BranCrude Wheat Bran1692.3NA24.5141426.6NA234527361804.6317230.39
Cooked QuinoaQuinoa, cooked710.8NA6.22672.63NA63371711.7294.542980.35
Raw QuinoaQuinoa, uncooked640.8NA6.22682.76NA62176511.56.84.2180.35
TahiniSesame Butter from Roasted Kernels3581.35NA7.52801.22NA61534829973.92.560.34
Whole Sesame SeedsDried Whole Sesame Seeds8513.56NA12.73062.15NA549408309.66.764.10.33
Roasted Sesame SeedsRoasted Whole Sesame Seeds8752.2NA133152.2NA56542030.49.736.342.920.32
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1161.3NA6.863051.26NA68335830.334.49.024.40.32
Sesame FlourHigh fat Sesame Flour1511.44NA14.43431.4NA767402NA39100.860.27
Pistachio NutsRaw Pistachio Nuts941.163.043.51081.07NA4389156.250.891.963.90.26
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled89.60.87NA3.2991.74NA23413182.449.50.4712.60.25
Oat BranRaw Oat Bran1180.82NA1147811.4NA14921150928.136.3213.30.25
Dark Rye FlourRye flour, dark570.86NA7.652469.33NA768110327.73.087.7516.50.23
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled86.70.88NA3.241001.6NA1861343NA500.47120.22
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled63.41.05NA2.37752.23NA2181216NA7.041.221140.22
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg240.24NA4.5656.50.78NA16176.6NA2981.52780.22
Boiled European ChestnutsBoiled and Steamed European Chestnuts1761.8NA6.62063.26NA3782729NA1030.952600.22
Almond pasteNuts, almond paste1880.5NA1.751420.93NA2823434.69.831.615.40.22
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.51.1NA5.042731.14NA52929327.337.25.332.970.21
Roasted European ChestnutsNuts, chestnuts, european, roasted591.03NA1.8667.32.4NA21812082.454.11.1682.60.19
Cooked Oat BranOat bran, cooked1250.83NA1150012NA148811509612.56.6310500.19
Roasted PistachiosDry Roasted Pistachio Nuts941.13NA3.52951.1NA4108808.745.242.051.60.19
TeffRaw Teff2451.1NA10.425112.6NA584582616.34.95120.18
Oat FlourPartially Debranned Oat Flour680.54NA4.951784.97NA5594594223.53.9610.60.18
RyeRye grain35.50.54NA3.91633.8NA49175420.62.963.9215.70.16
MilletRaw Millet10.60.99NA41512.16393772583.576.62.2211.50.16
Hulled BarleyBarley, hulled46.60.7NA5.11882.74NA37363853.2173.913.30.16
Lotus SeedsRaw Lotus Seeds2470.53NA5.343153.5NA9442062NA5.61.574330.15
Cashew ButterPlain Cashew Butter no Salt36.61.87NA4.32200.69NA3894659.812.84.42.520.15
Macadamia NutsRaw Macadamia Nuts590.53NA2.57912.88NA1312562.53.50.910.950.14
OatsOats69.40.8NA6.072286.320667255132.62.575.110.60.14
Medium Rye flourRye flour, medium34.40.47NA3.64903.46NA32253620.62.873.115.70.14
Roasted CashewsDry Roasted Cashew Nuts391.93NA5.232260.72NA42749210144.881.50.14
Roasted Macadamia NutsDry Roasted Macadamia Nuts48.70.4NA1.85822.1NA1382538.152.80.91.120.14
Peeled European ChestnutsPeeled Raw European Chestnuts48.51.07NA2.476.50.86NA971235NA5.11.251330.14
Barley Malt flourBarley malt flour51.20.37NA6.521341.65NA42031052.215.22.8511.40.13
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina37.70.63NA5.21423.25NA346242108193.521910.12
Pine NutsDried Pine Nuts120.98NA4.11866.542.444274440.521.54.81.70.12
Cooked Whole-wheat PastaPasta, whole-wheat, cooked43.60.76NA5.771814.43NA42632212213.44.52070.12
Cooked MilletMillet, cooked12.60.68NA2.651851.14NA4202613.88.43.823000.12
Light Rye FlourRye flour, light18.20.3NA1.27451.63NA18231424.62.81.86160.12
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1150.79NA42385.8NA41522385544.152620.12
BuckwheatBuckwheat26.21.6NA3.23371.980.5506671121.463.514.20.11
Barley flourBarley flour or meal46.40.5NA3.91391.58342944854.65.82.917.60.11
Whole Wheat FlourWhole-grain Wheat Flour500.6NA5.3201686525534912.943.8215.80.11
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels411.2NA7.95304.06NA11037248.46.2674.680.11
Buckwheat FlourWhole-groat Buckwheat Flour610.77NA6.063753.0366.65038618.516.44.6616.60.11
Chow MeinChow Mein Chinese Noodles00.13NA6.83200.61NA10410930.39190.861.680.1
Spinach Spaghetti Dry Spinach Spaghetti 780.67NA2.862343.56NA44650585.348.43.711.20.099
Whole Wheat PastaDry Whole-Wheat Pasta410.71NA5.141824.24NA4876161108.524.211.70.099
SorghumSorghum Grain19.80.43NA5.12512.44NA43955218.53.042.54190.099
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels45.31.1NA7.034793.9NA10236868.215.76.661.770.097
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.30.096
Rice FlourUnenriched White Rice Flour13.70.18NA0.48481.646213410420.601.116.20.092
TriticaleTriticale550.68NA3.821934.78NA533494NA7.445.1315.60.091
Roasted BuckwheatRoasted Buckwheat Groats24.60.9NA3.573192.34NA46146212163.5120.09
CornYellow Corn Grain 9.60.43NA3.71740.66NA28839321.2483.0314.20.089
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds61.70.77NA3.72940.56NA1031030NA2011.55.040.086
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 37.30.59NA4.61443.1NA39650696153.312.20.086
Pearled BarleyCooked Pearled Barley44.70.43NA5.489.41.05NA22037835123.332800.085
Whole Sorghum FlourWhole-grain Sorghum Flour16.70.35NA4.371711.75NA387451174.182.2714.30.085
White Canned HominyHominy, canned, white69.40.21NA4.31110.49NA24362.52118547.35730.083
Yellow Canned HominyHominy, canned, yellow69.40.21NA4.31110.49NA24362.52123967.35730.083
Raw Pearled BarleyBarley, pearled, raw410.6NA3.551121.88NA31439853.612.83.0314.30.078
Boiled BuckwheatCooked Buckwheat Groats380.79NA4.352772.2NA3804781221.73.34110.076
Cooked PastaPasta, cooked, unenriched, without added salt220.32NA1.6571NA18413983.53.161.61970.076
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.70.32NA3.31290.64NA37743621.36.932.4150.073
Durum WheatWheat, durum500.82NA5.22124.44NA7496361322.956.14160.071
HazelnutsNuts, hazelnuts or filberts911.37NA3.741304.9NA2315411.901.954.230.069
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked77.20.28NA7.3636.61.44NA224228388.131.52860.069
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked77.20.28NA0.9836.61.44NA224228388.131.52860.069
CornmealWhole-grain Yellow Cornmeal8.30.27NA4.771750.69NA33339621.448.32.5140.068
Wheat SproutsSprouted Wheat70.70.66NA5.42074.7NA50542710740.44.171210.066
SeitanVital wheat gluten1920.25NA7.0333.8NANA35113553.6391.15110.065
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt461.5NA5.51041.7NA935397NA2.424.30.810.064
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted39.70.81NA3.141883.57NA213998NA8.371.95840.063
Chinese ChestnutsRaw Chinese Chestnuts400.81NA3.151883.57NA214998NA6.71.94980.063
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts39.20.81NA3.171903.6NA2161000NA6.541.962010.062
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried400.81NA3.151893.6NA2131000NA6.91.9412.30.062
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt601.57NA3.261111.8NA992730682.584.541.030.059
Oil Roasted CashewsOil Roasted Cashew Nuts371.76NA5.22351.44NA45854517.511.24.630.059
Cooked Brown RiceCooked Medium-grain Brown Rice44.60.36NA2.371964.9NA344353NA4.462.773260.058
Brown Rice FlourRice flour, brown150.32NA2.731545.5377.446439813.3113.3716.50.058
Millet FlourMillet flour18.30.7NA5.161561.3NA373293435.243.4411.30.058
Minerals in Top 100 Cereals & Nuts with the highest Omega 3 content per 500 kcal
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 500 calories.
Top 5 cereals & nuts with most amount of omega 3 per 500 calories are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Chinese Restaurant Crunchy Flat Noodles