FlaxseedSeeds, flaxseed106083.77.2745.311.7057.33.0800.792.35436.3
ChiaDried Chia Seeds964616.635.411.6083.6NANANANA68.333
Hemp SeedsHulled Hemp Seeds1097979.132054.5017.22.980.620.41.77.9462.6
WalnutsEnglish Walnuts1298129121875.6027.25.180.180.164.8213.330.2
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles1034639.8429.601030.5NANANA3.7720.5
Dried BeechnutsNuts, beechnuts, dried11439911.33.3736.5066.5NANANANANA12.3
HickorynutsDried Hickorynuts1304128142.0841036.2NANANANA12.725.2
Oil Roasted PecansNuts, pecans, oil roasted, without salt added141914914.42.0544.80267.880.0790.0797.741918.3
Roasted PecansDry Roasted Pecans140914712.51.97390278.060.0790.0797.9418.719
PecansPecans nuts137114312.31.9641027.57.880.0790.0797.741918
Pinyon Pine NutsDried Pinyon Pine Nuts124812118.61.5649.4038.3NANANANA21.223
Wheat GermCrude Wheat Germ71419.33.31.4310.50103NANANANA2646
TahiniSesame Butter from Roasted Kernels1181107150.81460420.97NANANA18.533.7
Whole Sesame SeedsDried Whole Sesame Seeds113799140.7542.4046.50.6NANANA23.435
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels11259513.30.7241051.70.95NANANA33.533.7
Roasted Sesame SeedsRoasted Whole Sesame Seeds11219513.30.7241051NANANANA27.833.7
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted4115.361.450.662.2079.6NANANANA1212.3
Rice BranCrude Rice Bran62741.48.280.63140991.80.40.40.9941.726.5
Wild RiceRaw Wild Rice7082.140.310.60.7501494.96NANA1.3312.329.2
Pistachio NutsRaw Pistachio Nuts11119011.70.572805415.20.480.6413.62140
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled3334.561.230.561.87063.5NANANANA9.5310.5
Sesame FlourHigh fat Sesame Flour104473.610.30.5631.7053NANANANANA61
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1252121180.5250023.30.950.140.20.622340.6
Raw QuinoaQuinoa, uncooked730121.40.525.90127NANANANA1428
Roasted PistachiosDry Roasted Pistachio Nuts11359111.20.422605615.40.440.51420.441.8
Macadamia NutsRaw Macadamia Nuts1425150240.412.57027.49.070.140.148.81715.7
Almond pasteNuts, almond paste909555.20.391109572NANANA9.5318
Roasted Macadamia NutsDry Roasted Macadamia Nuts142515123.70.392.6026.68.20.140.147.941615.5
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled7428.831.660.373.10153NANANANA23.212.7
Cashew ButterPlain Cashew Butter no Salt11659819.40.3416.2054.7NANANANA3.9735
Wheat BranCrude Wheat Bran4298.431.250.334.0501280.81NANANA8531
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled7327.761.460.332.740156NANANANANA9.94
Pine NutsDried Pine Nuts13361369.720.3365.80267.120.140.146.857.3427
Roasted CashewsDry Roasted Cashew Nuts113992180.3215.20659.94NANANA5.9530.4
Dark Rye FlourRye flour, dark6454.40.530.291.801364.60.460.443.5747.231.6
Oat FlourPartially Debranned Oat Flour802183.20.296.3201301.600.20.991329
TeffRaw Teff7284.720.890.271.86NA1453.650.931.451.231626.4
Oat BranRaw Oat Bran488142.640.245.2501312.88NANANA30.634.3
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels110997170.2441021.32.780.30.262.241260
MilletRaw Millet7508.371.430.2340145NANANANA1722
OatsOats77213.72.40.224.80132NANANANA2133.5
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels113997170.22390292.560.140.142.261359.2
Hulled BarleyBarley, hulled7034.560.960.22201461.6NANANA34.324.8
RyeRye grain6713.230.390.211.301511.940.220.321.43020.5
Chow MeinChow Mein Chinese Noodles9354213.40.196.901260NANANA13.321.6
Medium Rye flourRye flour, medium69330.360.191.201502.20.240.121.823.421.6
Barley Malt flourBarley malt flour7163.650.770.191.701551.6NANANA1420.4
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled4234.50.840.191.6090NANANANA164.8
Cooked Wild RiceWild rice, cooked2000.670.0970.190.24042.31.450.40.40.653.577.9
Roasted European ChestnutsNuts, chestnuts, european, roasted4864.370.820.181.54010521NANANA106.3
HazelnutsNuts, hazelnuts or filberts12461218.860.1715.50338.60.140.148.3319.229.7
Cooked QuinoaQuinoa, cooked2383.80.460.171.93042.31.73NANANA5.568.73
Light Rye FlourRye flour, light7082.640.30.160.9901521.850.180.281.131619.5
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt1228113120.1674041NANANANA2334
BuckwheatBuckwheat6816.751.470.151.90142NANANANA2026.3
Barley flourBarley flour or meal6853.180.660.151.3801481.6NANANA2021
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds88538.57.30.1517.40107NANANANA36.537
Spinach Spaghetti Dry Spinach Spaghetti 7383.10.450.151.1201485.4NANANA2126.5
Whole Wheat FlourWhole-grain Wheat Flour6754.960.850.142.1701430.810.09900.7121.226.2
Buckwheat FlourWhole-groat Buckwheat Flour6656.151.340.141.7401405.16NANA3.372025
Whole Wheat PastaDry Whole-Wheat Pasta6995.80.850.142.101465.440.60.481.3518.327.5
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt11559910.40.1465047.85.4NANANA2238.4
Oil Roasted CashewsOil Roasted Cashew Nuts115195170.1317059.39.940.160.169.66.5533.4
Rice FlourUnenriched White Rice Flour7262.80.770.130.6201590.24NANANA4.7612
CornYellow Corn Grain 7249.41.320.134.1601471.27NANANA14.518.7
SorghumSorghum Grain6536.871.20.132.9601435.02NANANA13.321
Raw SpeltUncooked Spelt6714.820.810.132.37013913.50.481.671.1721.229
Roasted BuckwheatRoasted Buckwheat Groats6875.381.170.121.520149NANANANA20.423.3
Cashew NutsRaw Cashew Nuts10978715.40.1215.406011.70.0990.09911.56.5536
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 7185.30.70.121.7NA1455.160.40.41.22027
Whole Sorghum FlourWhole-grain Sorghum Flour7126.631.050.122.65NA1523.850.322.60.931316.7
TriticaleTriticale6674.150.730.121.70143NANANANANA26
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts12821248.950.1216.70359.70.140.149.4318.730
Sunflower SeedsDried Sunflower Seed Kernels11591028.840.1245.7039.75.2NANA4.961741.2
Boiled European ChestnutsBoiled and Steamed European Chestnuts2602.740.520.120.97055NANANANANA3.97
Blanched HazelnutsBlanched Hazelnuts Or Filberts12481219.270.1211033.76.930.140.146.652227
Raw Pearled BarleyBarley, pearled, raw6992.30.480.11101541.6NANANA3119.7
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg2461.940.280.110.9050NANANANANA8.67
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour7167.661.080.113.401531.27NANANA14.513.8
Peeled European ChestnutsPeeled Raw European Chestnuts3892.50.470.110.87087.7NANANANANA3.23
Sunflower Seed ButterSunflower Seed Butter no Salt12241109.30.09919.3046.321002111.334.3
CornmealWhole-grain Yellow Cornmeal7187.1210.0973.1501531.27NANANA14.516
SeitanVital wheat gluten7343.670.540.0951.5027.40NANANA1.2149
Durum WheatWheat, durum6734.90.90.0951.850141NANANANANA27
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried7203.60.530.0890.830158NANANANANA13.5
Millet FlourMillet flour7588.431.060.0875.06NA1493.302.50.66.9521.3
Raw AmaranthUncooked Amaranth Grain736142.90.0835.4301293.350.020.542.7813.327
Brown Rice FlourRice flour, brown7205.51.10.0831.901521.3NANANA9.1314.3
Brown RiceRaw Medium-grain Brown Rice7185.31.060.0811.820151NANANANA6.7515
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3162.980.470.0771.1NA62.51.70.140.140.49.1311.5
Enriched SemolinaSemolina, enriched7142.10.30.0730.780145NANANANA7.7425
SemolinaSemolina, unenriched7142.10.30.0730.780145NANANANA7.7425
BrazilnutsDried Brazilnuts1308133320.07148.3023.34.62004.621528.4
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2963.40.480.0711.07059.71.50.140.140.47.7412
Hard Red Spring WheatWheat, hard red spring6533.80.620.0711.4401350.81NANANA24.230.6
Soft White WheatWheat, soft white6753.950.730.0711.601500.81NANANA25.221.2
Hard white WheatWheat, hard white6793.40.550.0691.401510.81NANANA24.222.4
Long-grain Brown RiceRaw Long-grain Brown Rice7286.351.170.0641.9201511.3001.37.1415
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried7142.460.360.0620.570162NANANANANA10.4
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched7241.30.360.0620.2901590.240.040.040.162.5814
Macronutrients in Top 100 Cereals & Nuts with the highest Omega 3 content per 7 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 7 ounces.
Top 5 cereals & nuts with most amount of omega 3 per 7 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Chinese Restaurant Crunchy Flat Noodles