Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt461.5NA5.51041.7NA935397NA2.424.30.8130.2
WalnutsEnglish Walnuts751.2NA2.221212.6162653373.751.532.363.129
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt601.57NA3.261111.8NA992730682.584.541.0328
Watermelon Seed KernelsDried Watermelon Seed Kernels48.50.62NA6.544621.45NA678582NA899.24.5325.2
Hemp SeedsHulled Hemp Seeds63.31.45NA7.26336.87NA1492108523.34.528.954.525
Pine NutsDried Pine Nuts120.98NA4.11866.542.444274440.521.54.81.724.6
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.51.1NA5.042731.14NA52929327.337.25.332.9720
Pinyon Pine NutsDried Pinyon Pine Nuts6.360.82NA2.431863.44NA28499NA57.23.44.719.8
Sunflower SeedsDried Sunflower Seed Kernels66.81.54NA4.52781.67NA56555245.47.74.34.0519.7
TahiniSesame Butter from Roasted Kernels3581.35NA7.52801.22NA61534829973.92.5619.4
Whole Sesame SeedsDried Whole Sesame Seeds8513.56NA12.73062.15NA549408309.66.764.118.7
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels411.2NA7.95304.06NA11037248.46.2674.6818.5
BrazilnutsDried Brazilnuts1211.32NA1.842850.93NA55050014542.283.12.618.5
Roasted Sesame SeedsRoasted Whole Sesame Seeds8752.2NA133152.2NA56542030.49.736.342.9218.3
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1161.3NA6.863051.26NA68335830.334.49.024.418.2
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels45.31.1NA7.034793.9NA10236868.215.76.661.7717
Dried BeechnutsNuts, beechnuts, dried0.870.58NA2.1401.16NA0883NA330.315.7316
Oil Roasted PecansNuts, pecans, oil roasted, without salt added470.84NA1.7384.62.6NA1842744.20.73.130.7915.8
HickorynutsDried Hickorynuts46.40.56NA1.61323.5NA2563326.160.763.3215.7
Sesame FlourHigh fat Sesame Flour1511.44NA14.43431.4NA767402NA39100.8615
PecansPecans nuts50.70.877.241.8387.63.2611.32002972.7503.282.5515
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles200.1201.7200.35NA83.585.4313630.64.7314.3
Roasted PecansDry Roasted Pecans50.70.82NA1.97932.77NA2062992.80.73.570.7913.8
Pistachio NutsRaw Pistachio Nuts941.163.043.51081.07NA4389156.250.891.963.912.6
Roasted PistachiosDry Roasted Pistachio Nuts941.13NA3.52951.1NA4108808.745.242.051.611.5
Rice BranCrude Rice Bran901.15NA29.3123622.5NA2653235024.77.99.569.711.3
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added2400.79NA3.032262.03NA3845763.380.822.532.311
Plain Almond ButterPlain Almond Butter no Salt2830.76NA2.842271.74NA4146091.955.72.681.3411
Roasted AlmondsDry Roasted Almonds2240.92NA3.12331.87NA3945961.672.52.77211
AlmondsNuts, almonds2320.89NA3.22331.9394156333.540.862.73.810.6
Blanched AlmondsNuts, almonds, blanched2000.87NA2.782271.56NA4085582.7162.53.8210.5
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds61.70.77NA3.72940.56NA1031030NA2011.55.049.8
Sunflower Seed ButterSunflower Seed Butter no Salt521.3NA3.342521.68NA54046784.62.433.960.57.9
Wheat GermCrude Wheat Germ541.1NA8.733218.5NA1169123911016.71715.47.34
Oil Roasted CashewsOil Roasted Cashew Nuts371.76NA5.22351.44NA45854517.511.24.637.3
Cashew NutsRaw Cashew Nuts33.52NA6.042641.5NA53659718115.234.77.04
Cashew ButterPlain Cashew Butter no Salt36.61.87NA4.32200.69NA3894659.812.84.42.526.96
Roasted CashewsDry Roasted Cashew Nuts391.93NA5.232260.72NA42749210144.881.56.67
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts951.35NA3.41344.3NA2405843.1701.931.956.5
HazelnutsNuts, hazelnuts or filberts911.37NA3.741304.9NA2315411.901.954.236.24
Almond pasteNuts, almond paste1880.5NA1.751420.93NA2823434.69.831.615.46.1
ChiaDried Chia Seeds6490.95NA7.943452.8NA88541956.816.54.75.976
FlaxseedSeeds, flaxseed2391.14NA5.373672.32NA60176123.8284.066.55.53
Oat BranRaw Oat Bran1180.82NA1147811.4NA14921150928.136.3213.35.38
Dried PilinutsNuts, pilinuts, dried1010.67NA2.452101.6NA400353NA2.12.071.935.3
Wheat BranCrude Wheat Bran1692.3NA24.5141426.6NA234527361804.6317234.7
Blanched HazelnutsBlanched Hazelnuts Or Filberts1181.27NA2.6212710NA2465233.2601.754.64.37
Cooked QuinoaQuinoa, cooked710.8NA6.22672.63NA63371711.7294.542984.06
Cooked Oat BranOat bran, cooked1250.83NA1150012NA148811509612.56.6310504.05
Raw QuinoaQuinoa, uncooked640.8NA6.22682.76NA62176511.56.84.2184.04
Oat FlourPartially Debranned Oat Flour680.54NA4.951784.97NA5594594223.53.9610.63.94
Chow MeinChow Mein Chinese Noodles00.13NA6.83200.61NA10410930.39190.861.683.7
Raw AmaranthUncooked Amaranth Grain2140.71NA10.33344.5NA75168525.25.43.8715.23.7
Millet FlourMillet flour18.30.7NA5.161561.3NA373293435.243.4411.33.34
OatsOats69.40.8NA6.072286.320667255132.62.575.110.63.1
CornYellow Corn Grain 9.60.43NA3.71740.66NA28839321.2483.0314.22.87
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1823.2NA1.81490.39NA3692604NA68.52.471762.8
White Canned HominyHominy, canned, white69.40.21NA4.31110.49NA24362.52118547.35732.7
Yellow Canned HominyHominy, canned, yellow69.40.21NA4.31110.49NA24362.52123967.35732.7
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2083.2NA2.171500.39NA4232614NA67.62.51202.67
MilletRaw Millet10.60.99NA41512.16393772583.576.62.2211.52.67
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.70.32NA3.31290.64NA37743621.36.932.4152.36
SorghumSorghum Grain19.80.43NA5.12512.44NA43955218.53.042.54192.27
CornmealWhole-grain Yellow Cornmeal8.30.27NA4.771750.69NA33339621.448.32.5142.2
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled89.60.87NA3.2991.74NA23413182.449.50.4712.62.1
Cooked MilletMillet, cooked12.60.68NA2.651851.14NA4202613.88.43.823002
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled63.41.05NA2.37752.23NA2181216NA7.041.221141.87
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled86.70.88NA3.241001.6NA1861343NA500.47121.87
Whole Sorghum FlourWhole-grain Sorghum Flour16.70.35NA4.371711.75NA387451174.182.2714.31.86
Boiled European ChestnutsBoiled and Steamed European Chestnuts1761.8NA6.62063.26NA3782729NA1030.952601.86
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg240.24NA4.5656.50.78NA16176.6NA2981.52781.83
Cooked Whole-wheat PastaPasta, whole-wheat, cooked43.60.76NA5.771814.43NA42632212213.44.52071.8
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.31.76
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina37.70.63NA5.21423.25NA346242108193.521911.7
Whole Wheat FlourWhole-grain Wheat Flour500.6NA5.3201686525534912.943.8215.81.6
Lotus SeedsRaw Lotus Seeds2470.53NA5.343153.5NA9442062NA5.61.574331.6
Roasted European ChestnutsNuts, chestnuts, european, roasted591.03NA1.8667.32.4NA21812082.454.11.1682.61.6
Whole Wheat PastaDry Whole-Wheat Pasta410.71NA5.141824.24NA4876161108.524.211.71.5
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.43NA2.281593.96NA41935023.616.32.92861.44
Hulled BarleyBarley, hulled46.60.7NA5.11882.74NA37363853.2173.913.31.4
BuckwheatBuckwheat26.21.6NA3.23371.980.5506671121.463.514.21.4
Dark Rye FlourRye flour, dark570.86NA7.652469.33NA768110327.73.087.7516.51.4
Durum WheatWheat, durum500.82NA5.22124.44NA7496361322.956.14161.37
Wheat SproutsSprouted Wheat70.70.66NA5.42074.7NA50542710740.44.171211.34
Long-grain Brown RiceRaw Long-grain Brown Rice12.30.41NA1.761583.98742434123.36.82.9161.3
Brown Rice FlourRice flour, brown150.32NA2.731545.5377.446439813.3113.3716.51.3
Buckwheat FlourWhole-groat Buckwheat Flour610.77NA6.063753.0366.65038618.516.44.6616.61.3
TeffRaw Teff2451.1NA10.425112.6NA584582616.34.95121.28
TriticaleTriticale550.68NA3.821934.78NA533494NA7.445.1315.61.27
Brown RiceRaw Medium-grain Brown Rice45.60.38NA2.51985.17NA365370NA5.522.8171.27
Cooked Brown RiceCooked Medium-grain Brown Rice44.60.36NA2.371964.9NA344353NA4.462.773261.26
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5.60.28NA1.31670.68NA354412114.22.5141.25
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.52711.25
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 37.30.59NA4.61443.1NA39650696153.312.21.2
Barley Malt flourBarley malt flour51.20.37NA6.521341.65NA42031052.215.22.8511.41.2
Soft White WheatWheat, soft white500.63NA7.91325NA591640NA2.945.115.31.18
Peeled European ChestnutsPeeled Raw European Chestnuts48.51.07NA2.476.50.86NA971235NA5.11.251331.12
Roasted BuckwheatRoasted Buckwheat Groats24.60.9NA3.573192.34NA46146212163.5121.1
Hard Red Spring WheatWheat, hard red spring380.62NA5.471886.16NA5055171073.044.2219.41.1
Hard white WheatWheat, hard white46.80.53NA6.671365.6NA519632NA2.924.87141.05
Minerals in Top 100 Cereals & Nuts with the highest Omega 6 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 6 per 500 calories.
Top 5 cereals & nuts with most amount of omega 6 per 500 calories are:
- Toasted Sunflower Seed Kernels no Salt
- English Walnuts
- Dry Roasted Sunflower Seed Kernels no Salt
- Dried Watermelon Seed Kernels
- Hulled Hemp Seeds