Wild RiceRaw Wild Rice14174.30.621.21.502979.92NANA2.6624.658.5
TeffRaw Teff14579.451.80.543.7NA2907.31.872.92.4631.852.8
MilletRaw Millet150016.72.870.4780289NANANANA33.743.7
OatsOats154427.44.830.449.620263NANANANA4267
RyeRye grain13416.470.780.432.603013.90.440.642.86041
Cooked Wild RiceWild rice, cooked4011.350.190.380.47084.72.90.790.791.37.1416
Cooked QuinoaQuinoa, cooked4767.620.920.343.87084.53.45NANANA1117.5
BuckwheatBuckwheat136113.52.940.313.80284NANANANA39.752.6
Whole Wheat FlourWhole-grain Wheat Flour13499.921.70.294.3402861.630.201.4342.552.4
Buckwheat FlourWhole-groat Buckwheat Flour133012.32.70.283.5028010.3NANA6.7539.750
Whole Wheat PastaDry Whole-Wheat Pasta139711.61.70.284.20291111.20.952.736.555
CornYellow Corn Grain 1449192.650.268.3202952.54NANANA2937.4
SorghumSorghum Grain130613.72.420.265.93028610NANANA26.642
Raw SpeltUncooked Spelt13419.641.60.264.730279270.953.332.3442.558
Roasted BuckwheatRoasted Buckwheat Groats137310.82.350.253.040297NANANANA4146.6
Whole Sorghum FlourWhole-grain Sorghum Flour142513.32.10.245.3NA3047.70.645.21.872633.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour143315.32.160.216.7703052.54NANANA2927.5
CornmealWhole-grain Yellow Cornmeal143714.220.196.303052.54NANANA2932.2
Durum WheatWheat, durum13459.81.80.193.70282NANANANANA54.3
Raw AmaranthUncooked Amaranth Grain1472285.80.171102596.70.041.075.5626.654
Brown RiceRaw Medium-grain Brown Rice143710.62.130.163.640302NANANANA13.529.8
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina6315.950.950.152.16NA1253.370.280.280.7918.323
Cooked Whole-wheat PastaPasta, whole-wheat, cooked5916.80.960.142.1401192.980.280.280.7915.523.8
Hard Red Spring WheatWheat, hard red spring13067.621.250.142.902701.63NANANA48.461
Soft White WheatWheat, soft white13497.91.460.143.1802991.63NANANA50.442.4
Hard white WheatWheat, hard white13576.81.10.142.8403011.63NANANA48.445
Long-grain Brown RiceRaw Long-grain Brown Rice145712.72.350.133.8403032.6002.614.330
Cooked MilletMillet, cooked4723.970.680.111.90940.52NANANA5.1614
Wheat SproutsSprouted Wheat7865.040.820.12.10169NANANANA4.3729.7
Boiled BuckwheatCooked Buckwheat Groats3652.460.530.0560.690793.570.40.791.610.713.4
Cooked Brown RiceCooked Medium-grain Brown Rice4453.30.650.0521.12093NANANANA7.149.2
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4883.851.030.0441.401020.95000.956.3511
Cooked Corn PastaCooked Corn Gluten-free Pasta5002.90.40.041.250111NANANANA1910.4
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked5200.710.0990.0240.260109NANANANANA16
Cooked Rice NoodlesRice noodles, cooked4290.790.0910.0160.0750950.12NANANA3.977.1
Cooked CouscousCouscous, cooked4450.640.120.0120.240920.4NANANA5.5615
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3930.40.0750.0080.12085NANANANANA20
Macronutrients in Top 40 Whole Cereals with the highest Omega 3 content per 14 oz
In the above table you can find and compare the amount of macronutrients in whole cereals , sorted by most amount of Omega 3 per 14 ounces.
Top 5 whole cereals with most amount of omega 3 per 14 ounces are:
- Raw Wild Rice
- Raw Teff
- Raw Millet
- Oats
- Rye grain