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Spices
Oils
Fruits
Vegetables
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Legumes
Cereals
Wheat GermCrude Wheat Germ13913.52.317.34072NANANANA18.332
Rice BranCrude Rice Bran158336.60.511.3078.61.420.320.320.7933.221
Cooked Wild RiceWild rice, cooked4951.70.240.470.5901063.60.990.991.638.919.8
Wild RiceRaw Wild Rice1401.50.220.420.5301053.5NANA0.948.720.6
Wheat BranCrude Wheat Bran2319.841.460.394.701490.95NANANA9936
Cooked QuinoaQuinoa, cooked41780.960.354.06088.83.63NANANA11.718.3
Raw QuinoaQuinoa, uncooked1368.250.960.354.04087NANANANA9.519
Oat BranRaw Oat Bran20314.32.70.255.3801352.95NANANA31.335
Dark Rye FlourRye flour, dark1543.40.410.231.401063.550.350.342.7736.624.5
Cooked Oat BranOat bran, cooked125010.82.040.194.050143NANANANA32.540
TeffRaw Teff1363.240.610.181.28NA1002.50.640.990.841118
Oat FlourPartially Debranned Oat Flour12411.320.183.94081.30.9900.120.628.0418
RyeRye grain1482.40.290.160.9701121.450.160.241.0522.315.3
MilletRaw Millet1325.60.960.162.67096NANANANA11.214.6
Hulled BarleyBarley, hulled1413.250.680.161.401041.13NANANA24.417.6
OatsOats1298.871.560.143.1085NANANANA13.621.7
Medium Rye flourRye flour, medium1432.180.260.140.8601081.580.170.0861.31715.6
Barley Malt flourBarley malt flour1392.550.530.131.201081.1NANANA9.8314.2
Cooked Whole-wheat PastaPasta, whole-wheat, cooked3365.740.820.121.801012.50.230.230.671320
Cooked MilletMillet, cooked4204.20.720.1220990.55NANANA5.4614.7
Light Rye FlourRye flour, light1401.860.210.120.701071.30.130.20.811.213.8
Cooked Spinach SpaghettiSpaghetti, spinach, cooked3852.420.350.120.870101NANANANANA17.6
BuckwheatBuckwheat1464.961.10.111.40104NANANANA14.619.3
Barley flourBarley flour or meal1452.30.490.11101081.16NANANA14.615.2
Whole Wheat FlourWhole-grain Wheat Flour1473.680.630.111.601060.60.07400.5315.719.4
Buckwheat FlourWhole-groat Buckwheat Flour1494.6310.111.301053.9NANA2.541519
Chow MeinChow Mein Chinese Noodles10622.57.150.13.7067.60NANANA7.111.5
Spinach Spaghetti Dry Spinach Spaghetti 1342.10.30.0990.7601013.66NANANA14.218
Whole Wheat PastaDry Whole-Wheat Pasta1424.160.610.0991.501043.90.430.340.971319.7
SorghumSorghum Grain1525.260.930.0992.2701103.84NANANA1016
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.6
Rice FlourUnenriched White Rice Flour1371.940.530.0920.4301090.16NANANA3.288.13
TriticaleTriticale1493.10.540.0911.270107NANANANANA19.4
Roasted BuckwheatRoasted Buckwheat Groats1453.90.850.091.10108NANANANA1517
CornYellow Corn Grain 1376.50.910.0892.8701020.88NANANA1013
Pearled BarleyCooked Pearled Barley4071.80.380.0850.7801151.14NANANA15.49.2
Whole Sorghum FlourWhole-grain Sorghum Flour1394.650.740.0851.86NA1072.70.221.820.659.211.7
White Canned HominyHominy, canned, white6946.10.850.0832.709910.5NANANA17.410.3
Yellow Canned HominyHominy, canned, yellow6946.10.850.0832.7099NANANANA17.410.3
Raw Pearled BarleyBarley, pearled, raw1421.650.350.0780.7201101.14NANANA2214
Boiled BuckwheatCooked Buckwheat Groats5433.370.730.0760.9501084.90.541.12.1714.718.4
Cooked PastaPasta, cooked, unenriched, without added salt3162.940.560.0760.930981.770.0950.130.285.718.4
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1395.350.750.0732.3601060.89NANANA109.6
Durum WheatWheat, durum1473.640.670.0711.370105NANANANANA20
CornmealWhole-grain Yellow Cornmeal1384.960.70.0682.201060.88NANANA1011.2
Wheat SproutsSprouted Wheat2533.20.520.0661.340107NANANANA2.7819
SeitanVital wheat gluten1352.50.370.0651.03018.60NANANA0.81102
Cooked Brown RiceCooked Medium-grain Brown Rice4463.70.740.0581.260105NANANANA8.0410.4
Brown Rice FlourRice flour, brown1383.830.770.0581.301050.91NANANA6.349.96
Millet FlourMillet flour1315.560.70.0583.34NA982.1701.650.394.614
Brown RiceRaw Medium-grain Brown Rice1383.70.740.0571.270105NANANANA4.710.4
Raw AmaranthUncooked Amaranth Grain1359.461.970.0573.70882.280.0130.361.99.0318.3
Hard Red Spring WheatWheat, hard red spring1522.90.480.0551.101030.62NANANA18.523.4
Soft White WheatWheat, soft white1472.930.540.0531.1801110.6NANANA18.715.7
Enriched SemolinaSemolina, enriched1391.460.210.0510.550101NANANANA5.417.6
SemolinaSemolina, unenriched1391.460.210.0510.550101NANANANA5.417.6
Hard white WheatWheat, hard white1462.50.40.0511.0501110.6NANANA1816.5
Long-grain Brown RiceRaw Long-grain Brown Rice1364.360.810.0441.301040.9000.94.910.3
RiceRaw Regular Long-grain White Rice1370.90.250.0420.201100.16NANANA1.89.77
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry1401.140.160.0410.420104NANANANA6.0416
Cooked Corn PastaCooked Corn Gluten-free Pasta3972.90.40.041.250111NANANANA1910.4
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1402.90.410.0391.250111NANANANA15.410.4
Dry Rice NoodlesRice noodles, dry1370.770.210.0360.1701100.16NANANA2.28.17
BulgurDry Bulgur1461.940.340.0340.7601110.6NANANA18.318
Dry PastaDry Unenriched Pasta1352.040.370.0320.7301013.60.150.160.654.317.6
Wheat FlourUnenriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.714
Corn BranCrude Corn Bran2232.050.290.0290.9101910NANANA17618.7
Boiled BulgurCooked Bulgur6021.450.250.0240.5701120.6NANANA2718.6
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1491.060.20.0240.30111NANANANANA21.4
Cooked Rice NoodlesRice noodles, cooked4630.930.110.0190.08801110.14NANANA4.638.3
Dry CouscousCouscous, dry1330.850.160.0160.320103NANANANA6.6517
Cooked CouscousCouscous, cooked4460.710.130.0130.2701040.45NANANA6.2517
Tapioca PearlsDry Tapioca Pearls1400.0280.0070.0010.00301244.68NANANA1.260.27

Macronutrients in Top 100 Cereals with the highest Omega 3 content per 500 kcal

In the above table you can find and compare the amount of macronutrients in all cereals , sorted by most amount of Omega 3 per 500 calories.

Top 5 cereals with most amount of omega 3 per 500 calories are:

  1. Chinese Restaurant Crunchy Flat Noodles
  2. Crude Wheat Germ
  3. Crude Rice Bran
  4. Cooked Wild Rice
  5. Raw Wild Rice