Peanut SpreadLow Sugar Peanut Spread294824946.40.4173.4064.529NANANA35.4112
PeanutsRaw Peanuts257222328.50.01470.607321.4NANANA38.6117
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt271723839.40.1768.5069.2190.360.3618.342.6127
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles236314422.49.1567.602351.13NANANA8.647
Chunk Style Peanut ButterPeanut butter, chunk style, without salt267222734.50.3563098380191936.3109
Roasted SoybeansSoybeans roasted without salt212711516.77.757.40137NANANANA80.3175
Peanut ButterSmooth Peanut Butter2667225430.1851010929.5018.6112699
Soy NutsDry-roasted Soybeans203798146.55490131NANANANA36.7196
Soy FlourRaw Full-fat Soy Flour19699413.56.2546.6014534NANANA43.5172
Fried TofuTofu, fried12259213.26.145.604012.3NANANA17.785.4
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate12259213.26.145.6040NANANANA17.785.4
SoybeansRaw Soybeans202390136.0345013733.2NANANA42166
Dry-roasted PeanutsDry-roasted Peanuts, no salt2663225350.124409622.20022.238110
Commercial HummusHummus, commercial10758111.63.336.60682.81.2701.542535.3
Rice BranCrude Rice Bran143395191.4332.402254.10.910.912.279560.6
NattoNatto957507.23.3325057.522NANANA24.588
Wheat GermCrude Wheat Germ1633447.553.28240235NANANANA60105
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari65845.36.553.0322.5020NANANANA2.7257.5
Boiled SoybeansBoiled Soybeans no Salt78040.75.92.720.303813.6NANANA27.282.6
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate65339.65.72.6419.7012.6NANANANA10.478.3
TempehTempeh8714911.51.1218.4034.712.2NANANA16.892
Soy CheeseSoybean, curd cheese68536.75.32.4518.3031.37.26NANANA056.7
FuyuSalted and Fermented Tofu52636.35.252.4218020NANANANANA40.5
Chow MeinChow Mein Chinese Noodles21369630.60.4415.802890NANANA30.449.4
Oat FlourPartially Debranned Oat Flour183341.47.30.6614.402983.6300.452.2729.566.5
Raw QuinoaQuinoa, uncooked166927.53.21.1813.50291NANANANA31.864
Chickpea flourChickpea flour (besan)175530.33.140.5113026249.2NANANA49102
Raw AmaranthUncooked Amaranth Grain1683326.60.1912.402967.670.0451.226.3530.461.5
Oat BranRaw Oat Bran1116326.020.551203006.58NANANA7078.5
Chickpeas Raw Chickpeas 171527.42.740.4612028648.5NANANA55.393
Millet FlourMillet flour173319.32.430.211.6NA3417.5305.71.361648.8
Cooked TempehTempeh, cooked88551.615.40.5411.4034.612.2NANANA16.890
MisoMiso89827.34.651.8411.201152827.20024.558
OatsOats176431.35.520.5110301NANANANA4876.6
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari376244.171.21105.353.22NANANA4.5445.3
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate34521.73.131.4510.808.52.8NANANA1.3636.7
CornYellow Corn Grain 165621.53.030.299.503372.9NANANA3342.7
Wheat BranCrude Wheat Bran98019.32.860.769.2502931.86NANANA19470.5
HummusHome Prepared Hummus803395.180.349.230911.22NANANA1822
MilletRaw Millet1715193.280.549.140330NANANANA38.650
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)27716.72.41.18.3205.353.18NANANA0.9132.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour163717.52.460.247.7403492.9NANANA3331.4
CornmealWhole-grain Yellow Cornmeal164216.32.30.227.203492.9NANANA3337
SorghumSorghum Grain149215.72.770.296.77032711.5NANANA30.448
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)354193.60.766.660132.72NANANA4.141
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt66726.53.740.436.6067.8NANANANANA48
Whole Sorghum FlourWhole-grain Sorghum Flour1628152.40.286.06NA3488.80.735.942.133038.2
Raw SpeltUncooked Spelt1533111.840.295.40318311.13.82.6848.566
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt74411.71.220.25.05012421.8NANANA34.540
Whole Wheat FlourWhole-grain Wheat Flour154211.31.950.334.9603261.860.2301.6348.560
Whole Wheat PastaDry Whole-Wheat Pasta159713.31.940.324.82033312.41.361.13.141.763
Hulled BarleyBarley, hulled160610.42.20.54.5303333.63NANANA78.556.6
Cooked QuinoaQuinoa, cooked5448.71.050.394.40973.95NANANA12.720
Long-grain Brown RiceRaw Long-grain Brown Rice166514.52.70.154.40346300316.334.2
BuckwheatBuckwheat155615.43.360.354.360324NANANANA45.460
Brown Rice FlourRice flour, brown164712.62.530.194.3303473NANANA2132.8
TeffRaw Teff166510.82.040.614.25NA3328.352.133.32.836.360.3
Canned Chickpeas Canned Chickpeas , Solids63012.60.970.164.22010218NANANA2932
Durum WheatWheat, durum153811.22.060.224.20323NANANANANA62
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids62611.20.970.164.2010418NANANA28.632
Brown RiceRaw Medium-grain Brown Rice1642122.430.194.160346NANANANA15.434
Tofu YogurtTofu yogurt4268.161.170.534.1072.45.62NANANA0.9116
Dark Rye FlourRye flour, dark1474101.220.674.08031110.51.0418.1610872
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry16199.431.30.134.060360NANANANA5034
Red LentilsRaw Pink Or Red Lentils16249.841.71.1340286NANANANA49108
Buckwheat FlourWhole-groat Buckwheat Flour1520143.070.323.98032011.8NANA7.745.457.2
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1642121.60.283.92NA33211.80.910.912.724661.3
Barley Malt flourBarley malt flour16378.351.750.433.903553.63NANANA32.246.6
Split Green PeasRaw Split Green Peas165117.61.850.743.9028014.20212.2101105
TriticaleTriticale15249.51.660.283.870327NANANANANA59
Soft White WheatWheat, soft white15429.031.670.163.6303421.86NANANA57.648.5
Pigeon Peas Raw Pigeon Peas 15566.761.50.163.530285NANANANA6898
Roasted BuckwheatRoasted Buckwheat Groats156912.32.70.283.470340NANANANA46.753.2
SeitanVital wheat gluten16788.41.230.223.46062.60NANANA2.72341
Hard Red Spring WheatWheat, hard red spring14928.71.420.163.303091.86NANANA55.370
Hard white WheatWheat, hard white15517.761.260.163.2403441.86NANANA55.351.3
Barley flourBarley flour or meal15657.261.50.353.1503383.63NANANA4647.6
OkaraOkara3457.850.880.43.02055.5NANANANANA16
RyeRye grain15337.40.890.49303444.450.50.733.2268.547
Medium Rye flourRye flour, medium15836.90.820.442.7034250.540.274.153.549.4
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt54013.21.570.612.7045NANANANA12.770.6
Chocolate SoymilkUnfortified Chocolate Soymilk2866.941.10.342.6504535.7NANANA1.810.3
SoymilkSoymilk Unfortified2457.940.930.342.65028.518NANANA2.7215
Broadbeans Raw Broadbeans 15476.941.150.212.64026426NANANA113118
Spinach Spaghetti Dry Spinach Spaghetti 16877.121.030.342.57033912.3NANANA4860.6
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina7216.81.10.182.47NA1433.860.320.320.912126.4
Dry PastaDry Unenriched Pasta16836.851.260.112.450339120.50.542.1814.559
Cooked Whole-wheat PastaPasta, whole-wheat, cooked6767.761.10.162.4401363.40.320.320.9117.727
Wheat SproutsSprouted Wheat8985.760.930.122.40193NANANANA534
BulgurDry Bulgur15516.031.050.12.3503441.86NANANA56.755.7
Raw Pearled BarleyBarley, pearled, raw15975.261.10.252.303533.63NANANA70.845
Light Rye FlourRye flour, light16196.030.680.382.2703484.20.410.642.636.344.5
FalafelHome prepared Falafel151080.7110.52.250144NANANANANA60.4
MothbeansRaw Mothbeans15567.31.651.22.20279NANANANANA104
Cooked MilletMillet, cooked5404.540.780.132.1801070.59NANANA5.916
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg5624.450.640.252.050114NANANANANA20
French BeansRaw French Beans15569.1613.4720291NANANANA11485.3
LentilsRaw Lentils15974.80.70.511.8802879.21.2206.6748.5112
Corn BranCrude Corn Bran10164.170.590.0591.8503880NANANA35838
Enriched SemolinaSemolina, enriched16334.760.680.171.80330NANANANA17.757.5
Macronutrients in Top 100 Cereals & Legumes with the highest Omega 6 content per 1 lb
In the above table you can find and compare the amount of macronutrients in all cereals & legumes , sorted by most amount of Omega 6 per 1 pound.
Top 5 cereals & legumes with most amount of omega 6 per 1 pound are:
- Low Sugar Peanut Spread
- Raw Peanuts
- Oil-Roasted Peanuts no Salt
- Chinese Restaurant Crunchy Flat Noodles
- Chunk Style Peanut Butter