Tapioca PearlsDry Tapioca Pearls83.80.0170.0040.0010.002074.32.8NANANA0.750.16
CornstarchCornstarch78.70.0390.00700.020720NANANA0.710.2
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared2421.20.04100.041064.700001.455.27
Cooked Rice NoodlesRice noodles, cooked2780.560.0640.0110.053066.70.083NANANA2.784.97
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3030.30.0580.0060.088065NANANANANA15.3
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched2310.440.120.0210.095066.3NANANANANA5.45
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2310.440.120.0210.095066.3NANANANANA5.45
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked83.80.440.120.020.096066.3NANANANA2.355.45
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched83.80.440.120.020.096066.3NANANANANA5.45
Dry Rice NoodlesRice noodles, dry82.40.460.130.0210.10660.099NANANA1.34.9
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched2310.480.130.0230.11066NANANANANA5.5
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked2310.480.130.0230.11066NANANANA0.695.5
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched83.30.480.130.0230.11066NANANANA1.175.5
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched83.30.480.130.0230.11066NANANANANA5.5
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched820.540.150.0250.12065.70.0990.0160.0160.0661.075.86
RiceRaw Regular Long-grain White Rice820.540.150.0250.12065.70.099NANANA1.075.86
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked2310.650.180.030.140650.12NANANA0.926.2
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt2310.650.180.030.140650.12NANANA0.926.2
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked2290.410.0570.0140.15063NANANANANA9.16
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked810.450.090.0060.15066.2NANANANA2.275.52
Cooked CouscousCouscous, cooked2680.430.0780.0080.160620.27NANANA3.7510
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.1
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.1
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry89.30.630.120.0140.18066.6NANANANANA13
Dry CouscousCouscous, dry79.80.510.0930.010.19061.8NANANANA410
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3090.590.120.0090.2065.20.15NANANA3.16.25
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.02
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.02
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry84.30.680.0970.0240.25062.4NANANANA3.629.56
Rice FlourUnenriched White Rice Flour821.160.320.0550.26065.70.098NANANA1.974.88
Wild RiceRaw Wild Rice840.910.130.250.320632.1NANA0.565.212.4
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour82.40.810.130.0180.320630.22NANANA2.238.5
Wheat FlourUnenriched All-purpose White Wheat Flour82.40.810.130.0180.320630.22NANANA2.238.5
Enriched SemolinaSemolina, enriched83.30.880.130.0310.33060.7NANANANA3.2510.6
SemolinaSemolina, unenriched83.30.880.130.0310.33060.7NANANANA3.2510.6
Boiled BulgurCooked Bulgur3610.870.150.0140.340670.36NANANA16.311
Cooked Wild RiceWild rice, cooked29710.150.280.35063.42.170.590.590.985.3512
Light Rye FlourRye flour, light841.10.130.070.42064.40.780.0760.120.486.728.25
Raw Pearled BarleyBarley, pearled, raw85.20.990.210.0470.43066.20.68NANANA13.38.45
Dry PastaDry Unenriched Pasta811.220.220.0190.44060.42.160.0890.0970.392.610.5
BulgurDry Bulgur87.71.170.20.020.45066.60.36NANANA1110.8
Spinach Spaghetti Dry Spinach Spaghetti 80.61.270.180.060.46060.32.2NANANA8.5510.8
Pearled BarleyCooked Pearled Barley2441.070.230.0510.470690.68NANANA9.275.5
Medium Rye flourRye flour, medium861.30.150.0840.510650.950.10.0520.77109.35
Cooked Spinach SpaghettiSpaghetti, spinach, cooked2311.450.210.0690.52060.3NANANANANA10.6
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour1681.680.250.0220.53063.800002.355.36
Corn BranCrude Corn Bran1341.230.170.0170.5501150NANANA10611
Cooked PastaPasta, cooked, unenriched, without added salt1901.770.330.0460.56058.61.060.0570.0760.173.411
Boiled BuckwheatCooked Buckwheat Groats3262.020.440.0460.570652.930.330.651.38.811
RyeRye grain88.81.450.170.0960.58067.30.870.0980.140.6313.49.18
Barley flourBarley flour or meal871.40.290.0670.6064.80.7NANANA8.89.13
SeitanVital wheat gluten811.50.220.0390.620110NANANA0.4961
Hard white WheatWheat, hard white87.71.50.240.0310.63066.60.36NANANA10.79.92
Hard Red Spring WheatWheat, hard red spring911.750.290.0330.660620.37NANANA1114
Roasted BuckwheatRoasted Buckwheat Groats86.72.350.510.0540.66065NANANANA8.9310
Soft White WheatWheat, soft white88.21.760.320.0320.71066.50.36NANANA11.29.43
Barley Malt flourBarley malt flour831.530.320.0790.710650.66NANANA5.98.54
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 832.220.290.0510.72NA60.62.150.170.170.58.3711
Cooked Corn PastaCooked Corn Gluten-free Pasta2381.740.240.0240.75066.5NANANANA11.46.26
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry841.750.240.0240.75066.6NANANANA9.246.27
Cooked Brown RiceCooked Medium-grain Brown Rice2682.220.440.0350.76063NANANANA4.826.2
Brown RiceRaw Medium-grain Brown Rice832.220.440.0340.76063NANANANA2.86.2
TriticaleTriticale89.31.870.330.0540.76064.4NANANANANA11.7
TeffRaw Teff81.71.950.370.110.77NA59.81.50.380.60.516.5411
Buckwheat FlourWhole-groat Buckwheat Flour89.62.780.610.0640.79063.22.33NANA1.528.9611.3
Brown Rice FlourRice flour, brown82.62.30.460.0350.79063.20.55NANANA3.85.98
Long-grain Brown RiceRaw Long-grain Brown Rice81.72.60.480.0260.79062.30.54000.542.946.16
Wheat SproutsSprouted Wheat1521.920.310.0390.8064.4NANANANA1.6711.3
Durum WheatWheat, durum88.52.20.40.0420.82063NANANANANA12
Dark Rye FlourRye flour, dark922.050.250.140.83063.42.130.210.21.662214.7
BuckwheatBuckwheat87.52.970.650.0680.84062.5NANANANA8.7511.6
Hulled BarleyBarley, hulled84.71.950.410.0930.85062.30.68NANANA14.710.6
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2442.370.630.0270.87062.40.59000.593.96.7
Whole Wheat PastaDry Whole-Wheat Pasta85.22.50.360.060.91062.52.340.260.20.587.8412
Whole Wheat FlourWhole-grain Wheat Flour88.22.20.380.0640.96063.50.360.04400.329.4411.7
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1892.830.450.0741.03NA59.51.60.130.130.388.6811
Raw SpeltUncooked Spelt88.82.160.360.0581.06062.36.050.210.750.529.513
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2013.440.490.0721.1060.51.50.140.140.47.8512
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg2422.370.340.131.1060.8NANANANANA10.6
Whole Sorghum FlourWhole-grain Sorghum Flour83.62.80.440.0511.1NA641.620.131.10.395.57.04
Cooked MilletMillet, cooked2522.520.430.0711.2059.70.33NANANA3.288.85
CornmealWhole-grain Yellow Cornmeal832.980.420.0411.3063.70.53NANANA6.056.73
SorghumSorghum Grain913.160.560.0591.36065.72.3NANANA6.19.7
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour833.20.450.0441.40640.53NANANA6.075.76
MilletRaw Millet79.43.350.570.0941.6058NANANANA6.758.75
White Canned HominyHominy, canned, white4173.670.510.051.6059.46.3NANANA10.46.17
Yellow Canned HominyHominy, canned, yellow4173.670.510.051.6059.4NANANANA10.46.17
CornYellow Corn Grain 823.90.550.0531.720610.53NANANA67.74
OatsOats775.320.940.0861.87051NANANANA8.1713
Millet FlourMillet flour78.53.340.420.0352NA591.300.990.242.758.44
Raw AmaranthUncooked Amaranth Grain815.681.180.0342.2052.81.370.0080.221.135.411
Chow MeinChow Mein Chinese Noodles63.713.54.30.0622.2040.50NANANA4.276.93
Oat FlourPartially Debranned Oat Flour74.36.771.20.112.37048.80.5900.0740.374.8311
Raw QuinoaQuinoa, uncooked81.54.950.580.212.43052.3NANANANA5.711.5
Cooked Oat BranOat bran, cooked7506.451.220.112.43085.8NANANANA19.524
Cooked QuinoaQuinoa, cooked2504.80.580.212.44053.32.18NANANA711
Wheat BranCrude Wheat Bran1395.90.880.232.83089.60.57NANANA59.421.6
Oat BranRaw Oat Bran1228.571.60.153.23080.81.77NANANA18.821
Wheat GermCrude Wheat Germ83.38.11.40.64.4043NANANANA1119.3
Rice BranCrude Rice Bran9519.83.960.36.80470.850.190.190.472012.7
Macronutrients in Top 100 Cereals with the lowest Omega 6 content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by least amount of Omega 6 per 300 calories.
Top 5 cereals with least amount of omega 6 per 300 calories are:
- Dry Tapioca Pearls
- Cornstarch
- Prepared instant Long-grain White Rice, enriched
- Cooked Rice Noodles
- Cooked Soba Japanese Noodles