FlaxseedSeeds, flaxseed3611.73NA8.125563.5NA91011523642.56.159.8732.3
ChiaDried Chia Seeds8941.3NA114753.86NA121957778.222.76.58.2225.3
Hemp SeedsHulled Hemp Seeds992.27NA11.399210.8NA2339170136.67.1147.0314.2
WalnutsEnglish Walnuts1392.25NA4.122244.8429.84906256.952.834.385.7713
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles29.80.1702.529.80.51NA12312645.55360.8972.86
Dried BeechnutsNuts, beechnuts, dried1.40.95NA3.501.9NA01442NA540.519.362.4
HickorynutsDried Hickorynuts86.51.05NA32456.53NA47661811.51.46.13.761.5
Oil Roasted PecansNuts, pecans, oil roasted, without salt added951.7NA3.51725.24NA3735568.51.46.341.61.46
Roasted PecansDry Roasted Pecans1021.65NA3.971875.57NA4156015.671.47.21.61.4
PecansPecans nuts991.7143.61726.38223935815.406.4251.4
Pinyon Pine NutsDried Pinyon Pine Nuts11.31.47NA4.343326.14NA49.6890NA1026.078.361.1
Wheat GermCrude Wheat Germ55.31.13NA8.8733919NA119412641121717.415.81.02
TahiniSesame Butter from Roasted Kernels6042.3NA12.71352.06NA103858748.81636.554.320.58
Whole Sesame SeedsDried Whole Sesame Seeds13825.8NA20.64983.5NA89266348.815.6116.650.53
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1862.07NA114902.02NA109757548.855.314.57.10.51
Roasted Sesame SeedsRoasted Whole Sesame Seeds14023.5NA215053.54NA90467348.815.6104.680.51
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1221.87NA1.28880.23NA2481534NA39.71.4670.40.47
Rice BranCrude Rice Bran80.81.03NA26.3110720NA23772105227.18.568.70.45
Wild RiceRaw Wild Rice29.80.74NA2.782511.9NA6146053.979.928.45110.43
Pistachio NutsRaw Pistachio Nuts1491.844.85.561721.7NA69514539.921.43.16.20.41
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled86.51.5NA0.85710.19NA1761240NA32.61.18840.4
Sesame FlourHigh fat Sesame Flour2252.15NA21.55122.1NA1144600NA58151.280.4
Sesame Seed KernelsDried Hulled Sesame Seed Kernels852NA94892.04NA94552448.866.69.545.30.37
Raw QuinoaQuinoa, uncooked66.60.84NA6.482792.9NA648798127.14.4190.37
Roasted PistachiosDry Roasted Pistachio Nuts1521.83NA5.71551.76NA6651427148.53.32.620.3
Macadamia NutsRaw Macadamia Nuts1201.07NA5.231845.86NA2665225.17.11.841.930.29
Almond pasteNuts, almond paste2440.64NA2.271841.2NA3664455.9512.82.1200.28
Roasted Macadamia NutsDry Roasted Macadamia Nuts990.81NA3.761674.3NA28151516.65.671.832.30.28
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled950.92NA3.371051.84NA24813982.5552.40.513.40.27
Cashew ButterPlain Cashew Butter no Salt613.1NA7.133661.16NA64877416.321.37.34.20.24
Wheat BranCrude Wheat Bran1031.4NA1586616.3NA143616751102.8310.3140.24
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled910.93NA3.41051.68NA1941405NA52.40.512.80.23
Pine NutsDried Pine Nuts22.71.88NA7.8435612.54.658158460.992.839.143.230.23
Roasted CashewsDry Roasted Cashew Nuts63.83.15NA8.53691.17NA69580116.622.77.942.40.23
Dark Rye FlourRye flour, dark52.40.79NA7.042278.6NA707101625.52.837.1415.20.21
Oat FlourPartially Debranned Oat Flour780.62NA5.672045.7NA64152648274.54120.21
TeffRaw Teff2551.15NA1126113NA6086056.24175.1512.50.19
Oat BranRaw Oat Bran82.20.57NA7.673338NA1040802645.674.49.30.17
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels65.21.9NA12.58396.44NA1748114713.39.92117.40.17
MilletRaw Millet11.31.06NA4.271622.3424042763.837.12.412.30.17
OatsOats76.50.89NA6.72516.97227741608362.835.6311.70.16
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels73.71.8NA11.47806.36NA1664111713.325.5112.880.16
Hulled BarleyBarley, hulled46.80.71NA5.11892.75NA37464153.4173.9313.40.16
RyeRye grain340.52NA3.731563.65NA47172319.72.833.76150.15
Chow MeinChow Mein Chinese Noodles00.18NA9.1270.82NA13914640.412281.152.240.14
Medium Rye flourRye flour, medium340.47NA3.689.33.4NA31953020.42.833.0815.50.14
Barley Malt flourBarley malt flour52.40.38NA6.681371.7NA42931853.415.62.911.60.13
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled38.30.63NA1.4345.41.35NA132734NA4.250.74690.13
Cooked Wild RiceWild rice, cooked4.250.17NA0.8545.40.4NA1161431.134.251.91050.13
Roasted European ChestnutsNuts, chestnuts, european, roasted410.72NA1.346.81.67NA1528391.72.830.8157.40.13
HazelnutsNuts, hazelnuts or filberts1622.45NA6.662318.75NA4119643.403.477.530.12
Cooked QuinoaQuinoa, cooked240.27NA2.1910.89NA2152443.979.921.551020.12
Light Rye FlourRye flour, light18.40.3NA1.345.41.65NA184318252.831.9160.12
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt80.82.6NA9.651833NA1641696NA4.257.51.40.11
BuckwheatBuckwheat25.51.56NA3.13271.8478.249265211.81.43.4140.11
Barley flourBarley flour or meal45.40.49NA3.81361.4781.442043853.45.672.83170.11
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds780.98NA4.73710.7NA1301303NA25.514.66.380.11
Spinach Spaghetti Dry Spinach Spaghetti 82.20.71NA32473.75NA47153390513.9120.1
Whole Wheat FlourWhole-grain Wheat Flour480.58NA5.11945.768350651587.62.833.715.20.1
Buckwheat FlourWhole-groat Buckwheat Flour580.73NA5.753562.8863.24788188.0815.64.42160.1
Whole Wheat PastaDry Whole-Wheat Pasta410.7NA5.131814.23NA4866151108.54.211.60.099
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt992.6NA5.41833NA163712051124.257.51.70.098
Oil Roasted CashewsOil Roasted Cashew Nuts612.9NA8.583872.36NA75389628.818.47.64.930.096
Rice FlourUnenriched White Rice Flour140.18NA0.549.61.764.513910821.401.13170.095
CornYellow Corn Grain 9.920.45NA3.841800.69NA2984072249.63.1314.70.092
SorghumSorghum Grain18.40.4NA4.762342.28NA41051517.32.832.3717.60.092
Raw SpeltUncooked Spelt38.30.72NA6.31934.2313056855016.611.34.6515.60.092
Roasted BuckwheatRoasted Buckwheat Groats240.88NA3.53132.3NA4524541215.63.43120.088
Cashew NutsRaw Cashew Nuts52.43.1NA9.474142.35NA84193628.2178.27.370.088
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 38.30.6NA4.721473.18NA4075199815.63.412.50.088
Whole Sorghum FlourWhole-grain Sorghum Flour170.36NA4.451741.8NA39445917.34.252.314.50.086
TriticaleTriticale52.40.65NA3.641844.55NA507471NA7.14.9150.086
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts1742.5NA6.22457.87NA43910705.803.543.570.085
Sunflower SeedsDried Sunflower Seed Kernels1112.55NA7.444612.76NA9369147512.87.16.70.085
Boiled European ChestnutsBoiled and Steamed European Chestnuts65.20.67NA2.4576.51.2NA1401013NA38.30.35970.082
Blanched HazelnutsBlanched Hazelnuts Or Filberts2112.27NA4.6822718NA4399335.803.18.20.082
Raw Pearled BarleyBarley, pearled, raw410.6NA3.541121.87NA31339753.412.8314.30.078
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg8.50.085NA1.6200.27NA56.727NA1050.52980.078
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.920.33NA3.371320.65NA386447227.12.4515.50.075
Peeled European ChestnutsPeeled Raw European Chestnuts270.59NA1.3342.50.48NA54686NA2.830.6973.70.075
Sunflower Seed ButterSunflower Seed Butter no Salt912.26NA5.844412.94NA9448161484.256.930.880.071
CornmealWhole-grain Yellow Cornmeal8.50.27NA4.91800.71NA3424072249.62.5814.50.069
SeitanVital wheat gluten2010.26NA7.3735.4NANA36914256.3411.211.60.068
Durum WheatWheat, durum480.78NA52044.27NA7206111272.835.915.50.068
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried410.84NA3.251943.7NA2201029NA7.1212.60.064
Millet FlourMillet flour200.76NA5.61691.42NA40431846.45.673.7312.30.062
Raw AmaranthUncooked Amaranth Grain2250.74NA10.83524.72NA79072026.55.674.07160.06
Brown Rice FlourRice flour, brown15.60.33NA2.81595.779.747841013.711.33.47170.06
Brown RiceRaw Medium-grain Brown Rice46.80.39NA2.552035.3NA374380NA5.672.8617.50.058
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina170.28NA2.3463.81.46NA15610948.58.51.6860.055
Enriched SemolinaSemolina, enriched240.27NA6.266.60.88NA1932641271.41.5180.052
SemolinaSemolina, unenriched240.27NA1.7466.60.88NA193264NA1.41.5180.052
BrazilnutsDried Brazilnuts2272.47NA3.445331.73NA102893427174.255.754.850.051
Cooked Whole-wheat PastaPasta, whole-wheat, cooked18.40.32NA2.4476.51.87NA18013651.55.671.987.60.051
Hard Red Spring WheatWheat, hard red spring35.40.58NA5.11765.75NA4714821002.833.94180.051
Soft White WheatWheat, soft white480.6NA7.61284.83NA570617NA2.834.914.80.051
Hard white WheatWheat, hard white45.40.51NA6.461325.4NA503612NA2.834.7213.60.05
Long-grain Brown RiceRaw Long-grain Brown Rice12.80.43NA1.831644.049144135424.27.1316.70.045
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1021.86NA4.81635.26NA2401089NA483.64140.044
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched39.70.31NA6.135.41.54NA16316321.47.11.5516.50.044
Minerals in Top 100 Cereals & Nuts with the highest Omega 3 content per 5 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 5 ounces.
Top 5 cereals & nuts with most amount of omega 3 per 5 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Chinese Restaurant Crunchy Flat Noodles