Fried TofuTofu, fried377.471.10.53.7203.31NANANA1.446.97
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate377.471.10.53.7203.3NANANANA1.446.97
FuyuSalted and Fermented Tofu86.26.910.463.4303.78NANANANANA7.7
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari696.910.463.4303.03NANANANA0.418.74
Commercial HummusHummus, commercial427.51.10.313.406.330.260.1200.142.323.3
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1326.30.910.423.1302.460.82NANANA0.3910.6
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate69.46.060.880.4301.93NANANANA1.612
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1646.050.870.4301.931.15NANANA0.3311.8
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari1206.341.10.312.8701.420.86NANANA1.212
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles196.10.950.392.8609.960.048NANANA0.362
PeanutsRaw Peanuts17.68.71.10.0012.7402.840.83NANANA1.54.55
Roasted SoybeansSoybeans roasted without salt21.35.40.780.362.706.44NANANANA3.778.2
Soy CheeseSoybean, curd cheese66.25.360.780.362.6704.571.06NANANA08.28
Boiled SoybeansBoiled Soybeans no Salt585.20.750.352.604.861.74NANANA3.510.6
NattoNatto47.45.20.750.352.6062.3NANANA2.569.2
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt16.78.761.450.0062.5202.550.70.0130.0130.671.574.68
Peanut SpreadLow Sugar Peanut Spread15.48.441.570.0142.502.20.98NANANA1.23.8
Soy NutsDry-roasted Soybeans22.34.80.70.322.406.45NANANANA1.89.65
Soy FlourRaw Full-fat Soy Flour234.760.690.322.3707.351.73NANANA2.28.7
Chunk Style Peanut ButterPeanut butter, chunk style, without salt178.481.30.0132.3503.661.4300.720.711.364.1
Rice BranCrude Rice Bran31.66.61.30.12.26015.70.280.0630.0630.166.654.22
SoybeansRaw Soybeans22.44.470.650.32.2306.761.64NANANA2.18.2
TempehTempeh525.631.320.132.103.981.4NANANA1.9310.6
Peanut ButterSmooth Peanut Butter178.431.60.0071.904.081.100.70.410.973.73
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1285.3510.211.903.650.77NANANA1.1511.6
Dry-roasted PeanutsDry-roasted Peanuts, no salt178.461.30.0041.6603.620.83000.831.434.15
Wheat GermCrude Wheat Germ27.82.70.460.21.47014.4NANANANA3.676.43
Cooked TempehTempeh, cooked51.35.841.740.0621.303.91.4NANANA1.910.2
MisoMiso50.53.040.520.21.250133.133.03002.736.46
HummusHome Prepared Hummus56.54.850.640.0421.15011.40.15NANANA2.262.75
SoymilkSoymilk Unfortified1853.240.380.141.1011.67.4NANANA1.16.06
Oat BranRaw Oat Bran40.72.860.540.0491.080270.59NANANA6.267.03
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt683.970.560.0640.99010NANANANANA7.22
Tofu YogurtTofu yogurt1061.90.280.120.960171.3NANANA0.213.72
Wheat BranCrude Wheat Bran46.31.970.290.0770.940300.19NANANA207.2
Chocolate SoymilkUnfortified Chocolate Soymilk1592.430.380.120.93015.812.5NANANA0.633.6
OkaraOkara1322.280.250.120.88016NANANANANA4.63
Cooked QuinoaQuinoa, cooked83.31.60.190.0710.81017.80.73NANANA2.333.67
Cooked Oat BranOat bran, cooked2502.150.410.0380.81028.6NANANANA6.58.03
Raw QuinoaQuinoa, uncooked271.650.190.0710.81017.4NANANANA1.93.84
Oat FlourPartially Debranned Oat Flour24.82.260.40.0360.79016.30.200.0250.121.63.63
Chickpea flourChickpea flour (besan)261.730.180.0290.740152.8NANANA2.85.8
Chow MeinChow Mein Chinese Noodles21.24.51.430.0210.74013.50NANANA1.422.3
Raw AmaranthUncooked Amaranth Grain271.90.390.0110.74017.60.460.0030.0730.381.83.65
Chickpeas Raw Chickpeas 26.51.60.160.0270.7016.72.83NANANA3.235.4
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt611.580.160.0260.68016.72.93NANANA4.635.4
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids72.51.80.150.0260.67016.62.9NANANA4.575.1
Canned Chickpeas Canned Chickpeas , Solids7220.150.0260.67016.22.9NANANA4.65.07
Millet FlourMillet flour261.10.140.0120.67NA19.70.4300.330.0790.922.8
OatsOats25.71.770.310.0290.62017NANANANA2.724.34
CornYellow Corn Grain 27.41.30.180.0180.57020.30.18NANANA22.6
White Canned HominyHominy, canned, white1391.220.170.0170.540202.1NANANA3.472.06
Yellow Canned HominyHominy, canned, yellow1391.220.170.0170.54020NANANANA3.472.06
MilletRaw Millet26.51.10.190.0310.53019.3NANANANA2.252.9
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt842.450.290.110.508.3NANANANA2.3513
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.71.070.150.0150.47021.30.18NANANA2.021.9
SorghumSorghum Grain30.41.050.190.020.450220.77NANANA2.043.23
ShoyuShoyu Soy Sauce1891.080.140.0550.4409.30.7500.570.191.515.4
CornmealWhole-grain Yellow Cornmeal27.60.990.140.0140.44021.20.18NANANA22.24
Cooked MilletMillet, cooked840.840.140.0240.40200.11NANANA1.12.95
Canned Refried BeansRefried beans, canned, traditional style1112.230.70.190.40150.6000.64.15.53
Whole Sorghum FlourWhole-grain Sorghum Flour280.930.150.0170.37NA21.30.540.0450.360.131.842.35
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg80.60.790.110.0440.37020.3NANANANANA3.52
Cooked Whole-wheat PastaPasta, whole-wheat, cooked671.150.160.0240.360200.50.0470.0470.132.64.02
Raw SpeltUncooked Spelt29.60.720.120.0190.35020.820.0710.250.173.174.3
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina630.940.150.0250.34NA200.530.0440.0440.132.93.66
Whole Wheat FlourWhole-grain Wheat Flour29.40.740.130.0210.320210.120.01500.113.153.9
Whole Wheat PastaDry Whole-Wheat Pasta28.40.830.120.020.30210.780.0850.0680.192.63.94
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked81.30.790.210.0090.29020.80.2000.21.32.23
Hulled BarleyBarley, hulled28.20.650.140.0310.28020.80.23NANANA4.93.53
BuckwheatBuckwheat290.990.220.0230.28021NANANANA2.93.86
Dark Rye FlourRye flour, dark30.80.680.0830.0450.280210.710.0710.0680.557.324.9
Durum WheatWheat, durum29.50.730.130.0140.27021NANANANANA4.04
Wheat SproutsSprouted Wheat50.50.640.10.0130.27021.5NANANANA0.563.8
Long-grain Brown RiceRaw Long-grain Brown Rice27.20.870.160.0090.26020.80.18000.180.982.05
Brown Rice FlourRice flour, brown27.50.770.150.0120.260210.18NANANA1.272
Buckwheat FlourWhole-groat Buckwheat Flour300.930.20.0210.260210.78NANA0.5133.77
TeffRaw Teff27.20.650.120.0370.26NA200.50.130.20.172.183.62
TriticaleTriticale29.80.620.110.0180.25021.5NANANANANA3.9
Brown RiceRaw Medium-grain Brown Rice27.60.740.150.0110.25021NANANANA0.942.07
Cooked Brown RiceCooked Medium-grain Brown Rice89.30.740.150.0120.25021NANANANA1.62.07
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry280.580.0810.0080.25022.2NANANANA3.12.1
Cooked Corn PastaCooked Corn Gluten-free Pasta79.40.580.0810.0080.25022NANANANA3.82.1
Red LentilsRaw Pink Or Red Lentils280.610.110.070.25017.6NANANANA36.68
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 27.60.740.0970.0170.24NA200.720.0550.0550.172.83.73
Barley Malt flourBarley malt flour27.70.510.110.0260.24021.70.22NANANA1.972.85
Soft White WheatWheat, soft white29.40.590.110.0110.240220.12NANANA3.743.14
Split Green PeasRaw Split Green Peas27.51.070.110.0450.240170.8600.120.746.16.35
Pigeon Peas Raw Pigeon Peas 290.430.0960.010.23018.3NANANANA4.376.33
Roasted BuckwheatRoasted Buckwheat Groats290.780.170.0180.22021.7NANANANA2.983.4
Hard Red Spring WheatWheat, hard red spring30.40.580.0950.0110.22020.70.12NANANA3.74.7
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein1670.850.0670.0330.210132.1701.1700.8311.7
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt85.50.50.085NA0.21017.7NANANANANA6.96
Hard white WheatWheat, hard white29.20.50.0810.010.210220.12NANANA3.573.3
SeitanVital wheat gluten270.50.0740.0130.2103.730NANANA0.1620.3
Barley flourBarley flour or meal290.460.0970.0220.2021.60.23NANANA2.933.04
RyeRye grain29.60.480.0580.0320.19022.40.290.0330.0470.214.473.06
Canned CowpeasCanned Common Cowpeas1300.710.190.110.19017.7NANANANA4.36.16
Boiled BuckwheatCooked Buckwheat Groats1090.670.150.0150.19021.70.980.110.220.432.933.67
Cooked PastaPasta, cooked, unenriched, without added salt63.30.590.110.0150.19019.50.350.0190.0250.0571.143.67
Macronutrients in Top 100 Cereals & Legumes with the highest Omega 6 content per 100 kcal
In the above table you can find and compare the amount of macronutrients in all cereals & legumes , sorted by most amount of Omega 6 per 100 calories.
Top 5 cereals & legumes with most amount of omega 6 per 100 calories are:
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate
- Salted and Fermented Tofu
- Hard Tofu, prepared with nigari
- Commercial Hummus