CornstarchCornstarch1310.0660.01200.03301200NANANA1.20.34
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added82.445.43.47011014.63.7500.0333.68.6517.5
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)15252.546.600.57010NANANANA3.335.5
Dried CoconutDried Coconut Meat75.84943.300.530185.57NANANA12.35.2
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes11030.72900.2405740.30.0110.5839.7113.43
CoconutRaw Coconut Meat14147.34200.52021.58.8NANANA12.74.7
Coconut MilkRaw Coconut Milk217524600.570127.26NANANA4.84.98
Coconut WaterCoconut Water (liquid From Coconuts)26325.264.6300.05309868.7NANANA2919
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared40320.06900.069010800002.48.8
Tapioca PearlsDry Tapioca Pearls1400.0280.0070.0010.00301244.68NANANA1.260.27
AlmondsNuts, almonds86.4433.30.00310.6018.63.760.0950.153.410.818.3
Blanched AlmondsNuts, almonds, blanched84.744.53.350.00310.50163.9200.0253.788.418
Plain Almond ButterPlain Almond Butter no Salt81.4453.40.00611015.33.600.0163.538.417
Roasted AlmondsDry Roasted Almonds83.6443.420.00811017.64.060.0080.0083.979.117.5
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked5050.510.0960.010.150108NANANANANA25.6
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked1350.740.150.0110.260110NANANANA3.89.2
Cooked CouscousCouscous, cooked4460.710.130.0130.2701040.45NANANA6.2517
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked5150.980.20.0150.3401090.26NANANA5.1510.4
Dry CouscousCouscous, dry1330.850.160.0160.320103NANANANA6.6517
Cooked Rice NoodlesRice noodles, cooked4630.930.110.0190.08801110.14NANANA4.638.3
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1341.380.390.0230.4101080.440.0270.150.282.410
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1341.380.390.0230.4101080.440.0270.150.282.410
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked3820.690.0950.0230.250105NANANANANA15.3
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1491.060.20.0240.30111NANANANANA21.4
Boiled BulgurCooked Bulgur6021.450.250.0240.5701120.6NANANA2718.6
BrazilnutsDried Brazilnuts765112.20.02718.508.91.77001.775.711
Corn BranCrude Corn Bran2232.050.290.0290.9101910NANANA17618.7
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.714
Wheat FlourUnenriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.714
Dry PastaDry Unenriched Pasta1352.040.370.0320.7301013.60.150.160.654.317.6
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked1400.730.20.0340.160111NANANANA3.99.08
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched1400.730.20.0340.160111NANANANANA9.08
BulgurDry Bulgur1461.940.340.0340.7601110.6NANANA18.318
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3850.730.20.0350.160111NANANANANA9.08
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3850.730.20.0350.160111NANANANANA9.08
Dry Rice NoodlesRice noodles, dry1370.770.210.0360.1701100.16NANANA2.28.17
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour2792.80.420.0360.88010600003.98.94
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched1390.810.220.0380.180110NANANANA1.949.2
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched1390.810.220.0380.180110NANANANANA9.2
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched3850.810.220.0380.180110NANANANANA9.15
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked3850.810.220.0380.180110NANANANA1.159.15
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1402.90.410.0391.250111NANANANA15.410.4
Cooked Corn PastaCooked Corn Gluten-free Pasta3972.90.40.041.250111NANANANA1910.4
Sunflower Seed ButterSunflower Seed Butter no Salt8144.73.80.0417.90198.54008.54.614
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry1401.140.160.0410.420104NANANANA6.0416
Japanese ChestnutsRaw Japanese Chestnuts3251.720.250.0420.40113NANANANANA7.3
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1370.90.250.0420.201100.160.0270.0270.111.89.77
RiceRaw Regular Long-grain White Rice1370.90.250.0420.201100.16NANANA1.89.77
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1391.720.250.0430.40113NANANANANA7.3
Long-grain Brown RiceRaw Long-grain Brown Rice1364.360.810.0441.301040.9000.94.910.3
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts8931.70.250.0450.40113NANANANANA7.32
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4073.941.060.0451.4401040.98000.986.511
Blanched HazelnutsBlanched Hazelnuts Or Filberts79.548.63.70.0464.37013.52.770.0560.0562.668.7411
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts77.448.33.50.0466.5013.63.80.0540.0543.687.2811.6
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted24920.290.050.460112NANANANANA7.4
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked3851.080.30.050.2401080.19NANANA1.5410.3
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt3851.080.30.050.2401080.19NANANA1.5410.3
Hard white WheatWheat, hard white1462.50.40.0511.0501110.6NANANA1816.5
Sunflower SeedsDried Sunflower Seed Kernels85.6443.80.05119.70172.24NANA2.147.3617.8
Enriched SemolinaSemolina, enriched1391.460.210.0510.550101NANANANA5.417.6
SemolinaSemolina, unenriched1391.460.210.0510.550101NANANANA5.417.6
Soft White WheatWheat, soft white1472.930.540.0531.1801110.6NANANA18.715.7
Hard Red Spring WheatWheat, hard red spring1522.90.480.0551.101030.62NANANA18.523.4
Cashew NutsRaw Cashew Nuts9039.67.040.0567.04027.35.340.0450.0455.25316.5
Raw AmaranthUncooked Amaranth Grain1359.461.970.0573.70882.280.0130.361.99.0318.3
Brown RiceRaw Medium-grain Brown Rice1383.70.740.0571.270105NANANANA4.710.4
Millet FlourMillet flour1315.560.70.0583.34NA982.1701.650.394.614
Brown Rice FlourRice flour, brown1383.830.770.0581.301050.91NANANA6.349.96
Cooked Brown RiceCooked Medium-grain Brown Rice4463.70.740.0581.260105NANANANA8.0410.4
Oil Roasted CashewsOil Roasted Cashew Nuts86.2417.30.0597.3025.84.30.0690.0694.172.8414.5
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt8642.84.50.05928020.72.35NANANA9.5416.6
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1382.50.370.0620.580110NANANANANA9.4
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts3272.50.370.0620.580110NANANANANA9.4
Chinese ChestnutsRaw Chinese Chestnuts2232.480.370.0630.580110NANANANANA9.38
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted2092.50.370.0630.580110NANANANANA9.37
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt80.8464.80.06430.2016.6NANANANA9.314
SeitanVital wheat gluten1352.50.370.0651.03018.60NANANA0.81102
Wheat SproutsSprouted Wheat2533.20.520.0661.340107NANANANA2.7819
CornmealWhole-grain Yellow Cornmeal1384.960.70.0682.201060.88NANANA1011.2
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4071.50.30.0690.301060.450.0810.0410.333.6612
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4071.50.30.0690.301060.450.0810.0410.333.6612
HazelnutsNuts, hazelnuts or filberts79.648.43.550.0696.24013.33.460.0560.0563.347.7212
Durum WheatWheat, durum1473.640.670.0711.370105NANANANANA20
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1395.350.750.0732.3601060.89NANANA109.6
Cooked PastaPasta, cooked, unenriched, without added salt3162.940.560.0760.930981.770.0950.130.285.718.4
Boiled BuckwheatCooked Buckwheat Groats5433.370.730.0760.9501084.90.541.12.1714.718.4
Raw Pearled BarleyBarley, pearled, raw1421.650.350.0780.7201101.14NANANA2214
White Canned HominyHominy, canned, white6946.10.850.0832.709910.5NANANA17.410.3
Yellow Canned HominyHominy, canned, yellow6946.10.850.0832.7099NANANANA17.410.3
Whole Sorghum FlourWhole-grain Sorghum Flour1394.650.740.0851.86NA1072.70.221.820.659.211.7
Pearled BarleyCooked Pearled Barley4071.80.380.0850.7801151.14NANANA15.49.2
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1383.70.480.0861.2NA1013.60.280.280.831418.7
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds11221.74.10.0869.8060.3NANANANA20.620.8
CornYellow Corn Grain 1376.50.910.0892.8701020.88NANANA1013
Roasted BuckwheatRoasted Buckwheat Groats1453.90.850.091.10108NANANANA1517
TriticaleTriticale1493.10.540.0911.270107NANANANANA19.4
Rice FlourUnenriched White Rice Flour1371.940.530.0920.4301090.16NANANA3.288.13
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.6
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels8742.77.440.097170131.120.0610.0610.995.6626
SorghumSorghum Grain1525.260.930.0992.2701103.84NANANA1016
Macronutrients in Top 100 Cereals & Nuts with the lowest Omega 3 content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by least amount of Omega 3 per 500 calories.
Top 5 cereals & nuts with least amount of omega 3 per 500 calories are:
- Cornstarch
- Oil Roasted Almonds
- Raw Coconut Cream
- Dried Coconut Meat
- Packaged Sweetened Coconut Meat Flakes