FlaxseedSeeds, flaxseed75759.85.232.38.370412.200.571.6338.726
ChiaDried Chia Seeds68943.64.7225.38.27059.7NANANANA48.823.4
Hemp SeedsHulled Hemp Seeds784696.5214.239012.32.130.440.281.25.6744.7
WalnutsEnglish Walnuts927928.71354019.43.70.130.113.449.521.6
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles7394572.8621073.60.35NANANA2.714.6
Dried BeechnutsNuts, beechnuts, dried816718.12.426047.5NANANANANA8.8
HickorynutsDried Hickorynuts931919.981.529.2026NANANANA9.0718
Oil Roasted PecansNuts, pecans, oil roasted, without salt added101310710.31.4632018.45.630.0570.0575.5313.513
Roasted PecansDry Roasted Pecans10061058.91.427.8019.25.750.0570.0575.6713.313.5
PecansPecans nuts9791028.761.429.2019.65.630.0570.0575.5313.613
Pinyon Pine NutsDried Pinyon Pine Nuts89286.413.31.135.3027.4NANANANA1516.4
Wheat GermCrude Wheat Germ51013.82.361.027.5073.4NANANANA18.733
TahiniSesame Butter from Roasted Kernels84376.210.70.5832.80300.69NANANA1324
Whole Sesame SeedsDried Whole Sesame Seeds81270.49.860.5330.3033.20.43NANANA16.725
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels804689.530.5129.30370.68NANANA2424
Roasted Sesame SeedsRoasted Whole Sesame Seeds801689.530.5129.3036.5NANANANA2024
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2933.831.030.471.57057NANANANA8.58.8
Rice BranCrude Rice Bran44829.65.90.4510070.41.280.280.280.7129.819
Wild RiceRaw Wild Rice5061.530.220.430.5301063.54NANA0.958.821
Pistachio NutsRaw Pistachio Nuts79464.28.370.4120038.5110.340.459.741528.6
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2383.260.880.41.34045.4NANANANA6.87.5
Sesame FlourHigh fat Sesame Flour74652.67.370.422.6037.7NANANANANA43.6
Sesame Seed KernelsDried Hulled Sesame Seed Kernels89486.8130.3735.8016.60.680.0990.140.4416.429
Raw QuinoaQuinoa, uncooked5228.610.374.2091NANANANA9.9220
Roasted PistachiosDry Roasted Pistachio Nuts8116580.318.6040110.310.351014.630
Macadamia NutsRaw Macadamia Nuts1018107170.291.84019.66.480.0990.0996.281211.2
Almond pasteNuts, almond paste64939.33.730.287.9067.851.4NANANA6.812.8
Roasted Macadamia NutsDry Roasted Macadamia Nuts1018108170.281.850195.870.0990.0995.6711.311
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled5306.31.20.272.230110NANANANA16.69.06
Cashew ButterPlain Cashew Butter no Salt83270140.2411.6039NANANANA2.8325
Wheat BranCrude Wheat Bran3066.020.890.242.90910.58NANANA60.722
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled5235.541.040.231.960111NANANANANA7.1
Pine NutsDried Pine Nuts954976.940.2347018.55.10.0990.0994.95.2419.4
Roasted CashewsDry Roasted Cashew Nuts81465.7130.2311046.37.1NANANA4.2521.7
Dark Rye FlourRye flour, dark4613.150.380.211.270973.270.330.312.5533.722.6
Oat FlourPartially Debranned Oat Flour573132.280.214.50931.1300.140.719.220.8
TeffRaw Teff5203.370.640.191.33NA1042.60.671.030.8811.319
Oat BranRaw Oat Bran3499.961.90.173.750942.06NANANA2224.5
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels79269.512.30.1729.401520.210.181.68.543
MilletRaw Millet53661.020.172.860103NANANANA1215.6
OatsOats5519.81.730.163.44094NANANANA1524
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels81469.5120.1627.80211.830.0990.0991.69.242.3
Hulled BarleyBarley, hulled5023.260.680.161.401041.13NANANA24.517.7
RyeRye grain4792.30.280.150.9301081.40.160.23121.414.7
Chow MeinChow Mein Chinese Noodles668309.550.144.920900NANANA9.515.4
Medium Rye flourRye flour, medium4952.150.260.140.8501071.560.170.0851.2816.715.4
Barley Malt flourBarley malt flour5122.60.550.131.201111.13NANANA1014.6
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled3023.20.60.131.13064.6NANANANA11.53.43
Cooked Wild RiceWild rice, cooked1430.480.0690.130.17030.21.030.280.280.472.555.66
Roasted European ChestnutsNuts, chestnuts, european, roasted3473.10.590.131.107515NANANA7.234.5
HazelnutsNuts, hazelnuts or filberts890866.330.1211023.76.150.0990.0995.9513.721
Cooked QuinoaQuinoa, cooked1702.720.330.121.40301.23NANANA3.976.24
Light Rye FlourRye flour, light5061.90.210.120.7101091.30.130.20.8111.314
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt87780.58.440.1153029NANANANA16.324.4
BuckwheatBuckwheat4864.81.050.111.360101NANANANA1418.8
Barley flourBarley flour or meal4892.270.470.110.9901061.13NANANA14.315
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds63227.55.20.1112.4076NANANANA2626.3
Spinach Spaghetti Dry Spinach Spaghetti 5272.230.320.10.801063.86NANANA1519
Whole Wheat FlourWhole-grain Wheat Flour4823.540.610.11.5501020.580.07100.511518.7
Buckwheat FlourWhole-groat Buckwheat Flour4754.40.960.11.2401003.7NANA2.41418
Whole Wheat PastaDry Whole-Wheat Pasta4994.150.610.0991.501043.90.430.340.961319.7
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt82570.67.40.09846.50343.87NANANA15.727.4
Oil Roasted CashewsOil Roasted Cashew Nuts82267.7120.09612042.37.10.110.116.864.6824
Rice FlourUnenriched White Rice Flour51920.550.0950.4401140.17NANANA3.48.43
CornYellow Corn Grain 5176.70.950.0922.9701050.91NANANA10.313.4
SorghumSorghum Grain4664.90.860.0922.101023.6NANANA9.515
Raw SpeltUncooked Spelt4793.440.580.0921.70999.670.341.20.841520.7
Roasted BuckwheatRoasted Buckwheat Groats4903.840.840.0881.10106NANANANA14.616.6
Cashew NutsRaw Cashew Nuts78462110.08811042.88.380.0710.0718.244.6826
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 5133.80.50.0881.23NA1043.70.280.280.8514.319
Whole Sorghum FlourWhole-grain Sorghum Flour5094.730.750.0861.9NA1092.750.231.860.679.3612
TriticaleTriticale4762.960.520.0861.20102NANANANANA18.5
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts91688.56.40.085120256.930.0990.0996.7313.321.3
Sunflower SeedsDried Sunflower Seed Kernels828736.30.08532.7028.33.7NANA3.541229.5
Boiled European ChestnutsBoiled and Steamed European Chestnuts1861.960.370.0820.69039.3NANANANANA2.83
Blanched HazelnutsBlanched Hazelnuts Or Filberts89286.76.60.0827.80244.950.0990.0994.7515.619.4
Raw Pearled BarleyBarley, pearled, raw4991.640.350.0780.7201101.13NANANA2214
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg1761.40.20.0780.64035.6NANANANANA6.2
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5125.470.770.0752.401090.91NANANA10.39.82
Peeled European ChestnutsPeeled Raw European Chestnuts2781.770.330.0750.62062.6NANANANANA2.3
Sunflower Seed ButterSunflower Seed Butter no Salt87578.26.630.071140331500158.0824.5
CornmealWhole-grain Yellow Cornmeal5135.10.720.0692.2501090.91NANANA10.311.5
SeitanVital wheat gluten5242.620.390.0681.1019.50NANANA0.85107
Durum WheatWheat, durum4813.50.640.0681.30101NANANANANA19.4
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried5152.570.380.0640.590113NANANANANA9.67
Millet FlourMillet flour5416.020.760.0623.6NA1062.3501.80.434.9615.2
Raw AmaranthUncooked Amaranth Grain5269.952.070.063.880922.40.0140.3829.519.2
Brown Rice FlourRice flour, brown5153.940.790.061.3501080.94NANANA6.5210.2
Brown RiceRaw Medium-grain Brown Rice5133.80.760.0581.30108NANANANA4.810.6
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina2252.130.340.0550.77NA44.71.20.0990.0990.286.528.25
Enriched SemolinaSemolina, enriched5101.50.210.0520.560103NANANANA5.5318
SemolinaSemolina, unenriched5101.50.210.0520.560103NANANANA5.5318
BrazilnutsDried Brazilnuts93495230.05134.5016.63.3003.310.620.3
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2112.420.340.0510.76042.61.060.0990.0990.285.538.5
Hard Red Spring WheatWheat, hard red spring4662.720.450.0511.030960.58NANANA17.322
Soft White WheatWheat, soft white4822.820.520.0511.1301070.58NANANA1815
Hard white WheatWheat, hard white4852.420.390.05101080.58NANANA17.316
Long-grain Brown RiceRaw Long-grain Brown Rice5204.540.840.0451.3701080.94000.945.110.7
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5101.760.260.0440.410115NANANANANA7.44
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched5170.940.260.0440.2101130.170.0280.0280.111.8410
Macronutrients in Top 100 Cereals & Nuts with the highest Omega 3 content per 5 oz
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by most amount of Omega 3 per 5 ounces.
Top 5 cereals & nuts with most amount of omega 3 per 5 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Chinese Restaurant Crunchy Flat Noodles