Wild RiceRaw Wild Rice5061.530.220.430.5301063.54NANA0.958.821
TeffRaw Teff5203.370.640.191.33NA1042.60.671.030.8811.319
MilletRaw Millet53661.020.172.860103NANANANA1215.6
OatsOats5519.81.730.163.44094NANANANA1524
RyeRye grain4792.30.280.150.9301081.40.160.23121.414.7
Cooked Wild RiceWild rice, cooked1430.480.0690.130.17030.21.030.280.280.472.555.66
Cooked QuinoaQuinoa, cooked1702.720.330.121.40301.23NANANA3.976.24
BuckwheatBuckwheat4864.81.050.111.360101NANANANA1418.8
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
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
Whole Sorghum FlourWhole-grain Sorghum Flour5094.730.750.0861.9NA1092.750.231.860.679.3612
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5125.470.770.0752.401090.91NANANA10.39.82
CornmealWhole-grain Yellow Cornmeal5135.10.720.0692.2501090.91NANANA10.311.5
Durum WheatWheat, durum4813.50.640.0681.30101NANANANANA19.4
Raw AmaranthUncooked Amaranth Grain5269.952.070.063.880922.40.0140.3829.519.2
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
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
Cooked MilletMillet, cooked1691.40.240.040.68033.60.18NANANA1.844.98
Wheat SproutsSprouted Wheat2811.80.290.0370.75060.3NANANANA1.5610.6
Boiled BuckwheatCooked Buckwheat Groats1300.880.190.020.25028.31.280.140.280.573.834.8
Cooked Brown RiceCooked Medium-grain Brown Rice1591.180.230.0180.4033.3NANANANA2.553.3
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked1741.370.370.0160.5036.30.34000.342.273.9
Cooked Corn PastaCooked Corn Gluten-free Pasta1791.030.140.0140.45039.6NANANANA6.83.73
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked1860.260.0350.0090.094039NANANANANA5.67
Cooked Rice NoodlesRice noodles, cooked1530.280.0330.0060.0270340.043NANANA1.42.54
Cooked CouscousCouscous, cooked1590.230.0410.0040.0850330.14NANANA25.37
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked1400.140.0270.0030.041030.4NANANANANA7.17
Macronutrients in Top 40 Whole Cereals with the highest Omega 3 content per 5 oz
In the above table you can find and compare the amount of macronutrients in whole cereals , sorted by most amount of Omega 3 per 5 ounces.
Top 5 whole cereals with most amount of omega 3 per 5 ounces are:
- Raw Wild Rice
- Raw Teff
- Raw Millet
- Oats
- Rye grain