FlaxseedSeeds, flaxseed06.520.6412.23.91.8813434502.401.231791
ChiaDried Chia SeedsNA2.460.6735NANANA19406.35NA2NA70.8
Hemp SeedsHulled Hemp Seeds3.975.061.1336.5NA2.4NA4370203.1823.439.8
WalnutsEnglish Walnuts3.971.350.64.472.262.1368.738905.1602.7810.736
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.770.44101.40.11NA67.500013258
Dried BeechnutsNuts, beechnuts, dried01.21.473.53.672.7NA448061.5NANANA6.75
HickorynutsDried Hickorynuts27.83.440.523.66.950.76NA15907.940NANA4.16
Oil Roasted PecansNuts, pecans, oil roasted, without salt added201.880.444.762.930.74NA59.502.78010NA4.1
Roasted PecansDry Roasted Pecans27.81.80.424.632.80.74NA63.502.7805.16NA3.95
PecansPecans nuts122.60.524.633.430.839087.304.3705.56143.9
Pinyon Pine NutsDried Pinyon Pine Nuts3.974.930.8917.30.830.44NA23007.940NANA3.12
Wheat GermCrude Wheat Germ07.472278.975.16NA1115000NANA2.87
TahiniSesame Butter from Roasted Kernels124.841.8821.62.750.59NA3890000.9901.6
Whole Sesame SeedsDried Whole Sesame Seeds03.140.98180.23.14NA3850000.9901.5
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels124.81.8521.62.70.58NA3810000.9901.44
Roasted Sesame SeedsRoasted Whole Sesame Seeds03.21180.23.2NA389000NANA1.44
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted59.51.630.9529.441.67NA2340300NANA1.3
Rice BranCrude Rice Bran0111.1313529.316NA25000019.57.541.25
Wild RiceRaw Wild Rice3.970.461.0426.74.251.55NA3770003.257.541.2
Pistachio NutsRaw Pistachio Nuts1033.450.645.162.066.75NA202022.2011.4NA1.15
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled47.61.150.67213.241.2NA194024.20NANA1.12
Sesame FlourHigh fat Sesame Flour1210.71.145311.60.6NA123000NANA1.1
Sesame Seed KernelsDried Hulled Sesame Seed Kernels122.770.36231.151.6NA4560006.6701.04
Raw QuinoaQuinoa, uncooked3.971.431.266.033.061.93NA7300NA09.701.03
Roasted PistachiosDry Roasted Pistachio Nuts51.62.760.935.452.044.45NA20201208.652.40.84
Macadamia NutsRaw Macadamia Nuts04.740.649.831.1NA43.704.7602.14NA0.82
Almond pasteNuts, almond paste00.331.645.640.450.14NA29000.4053.700.79
Roasted Macadamia NutsDry Roasted Macadamia Nuts02.80.359.032.41.42NA39.702.7802.2600.78
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled01.171.433.373.562.63NA433059.50NANA0.75
Cashew ButterPlain Cashew Butter no Salt01.240.746.354.761NA270000NANA0.68
Wheat BranCrude Wheat Bran02.082.3548.655.17NA3140005.97.540.66
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled01.40.213.43.582.64NA4370600NANA0.65
Pine NutsDried Pine Nuts3.971.440.917.41.240.375113503.180372140.65
Roasted CashewsDry Roasted Cashew Nuts00.790.795.564.841NA2740003.651380.64
Dark Rye FlourRye flour, dark3.971.251175.81.76NA1310001123.40.58
Oat FlourPartially Debranned Oat Flour02.750.55.850.80.5NA1270002.7812.70.58
TeffRaw Teff01.551.0713.33.741.9NANANANANA0.327.540.54
Oat BranRaw Oat Bran04.640.873.75.90.65NA206000412.70.48
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels3.971.10.6119.82.980.57NA23007.5408.65290.48
MilletRaw Millet01.671.1518.73.371.5245.23370000.23.570.47
OatsOats03.030.553.85.360.4787222000NANA0.44
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.280.617.62.260.4NA22607.1402.22180.44
Hulled BarleyBarley, hulled3.972.561.1318.31.11.26NA75.40002.268.730.44
RyeRye grain3.971.251175.81.17NA1510003.3723.40.43
Chow MeinChow Mein Chinese Noodles02.251.5818.7NA0.17NA4960003.3210.39
Medium Rye flourRye flour, medium01.140.456.851.951.06NA1350005.6823.40.39
Barley Malt flourBarley malt flour3.971.231.2222.42.32.6NA15102.402.268.730.38
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled3.970.940.674.682.021.5NA24601710NANA0.38
Cooked Wild RiceWild rice, cooked00.210.355.10.610.54NA1030000.9520.38
Roasted European ChestnutsNuts, chestnuts, european, roasted3.970.960.695.332.21.97NA278010302310.37
HazelnutsNuts, hazelnuts or filberts3.972.550.457.143.642.23NA448025059.756.40.35
Cooked QuinoaQuinoa, cooked00.420.441.64NA0.49NA1670002.500.34
Light Rye FlourRye flour, light01.30.363.182.640.93NA910003.323.40.33
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt01.31.1316.7283.2NA94505.560NANA0.31
BuckwheatBuckwheat00.41.7284.90.8374119000NANA0.31
Barley flourBarley flour or meal01.470.45250.581.573431.80002.268.730.31
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds120.130.211.140.220.15NA35.701.20NANA0.31
Spinach Spaghetti Dry Spinach Spaghetti 911.50.78184.81.3NA1910002.946010.29
Whole Wheat FlourWhole-grain Wheat Flour020.6519.72.41.6NA1750002.87.540.29
Buckwheat FlourWhole-groat Buckwheat Flour01.660.7524.41.752.3602140001.2727.80.28
Whole Wheat PastaDry Whole-Wheat PastaNA1.60.8734.53.451.12NA2740NA01.835.560.28
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.420.9828283.2NA94105.56010410.70.27
Oil Roasted CashewsOil Roasted Cashew Nuts01.440.876.93.51.3NA9901.203.651380.27
Rice FlourUnenriched White Rice Flour00.550.08310.33.251.73NA160000.4400.27
CornYellow Corn Grain 43.71.530.814.41.72.47NA75.40001.941.20.26
SorghumSorghum Grain01.30.3814.61.461.76NA79.40002NA0.26
Raw SpeltUncooked Spelt01.440.45274.250.9141.317900NA3.1414.30.26
Roasted BuckwheatRoasted Buckwheat Groats00.891.0820.44.91.4NA167000NANA0.25
Cashew NutsRaw Cashew Nuts01.680.234.23.431.66NA990203.571350.25
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA1.470.7731.53.181.1NA234NANANA0.673.570.25
Whole Sorghum FlourWhole-grain Sorghum Flour01.30.24182.141.3NA99NA3.18NA225.40.24
TriticaleTriticale01.650.535.685.240.55NA2900003.57NA0.24
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts121.340.498.143.662.46NA349015060.6NA0.24
Sunflower SeedsDried Sunflower Seed Kernels125.871.4334.55.34NA90105.56014000.24
Boiled European ChestnutsBoiled and Steamed European Chestnuts3.970.590.412.91.250.92NA15101060NANA0.23
Blanched HazelnutsBlanched Hazelnuts Or Filberts7.941.90.446.153.232.32NA31007.94069.5NA0.23
Raw Pearled BarleyBarley, pearled, raw3.970.760.4518.31.11.03NA910000.0798.730.22
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.720.595.330.60.11NA17100NANANA0.22
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour43.70.980.327.542.61.47NA990001.671.20.21
Peeled European ChestnutsPeeled Raw European Chestnuts3.970.570.0644.371.91.4NA23001600NANA0.21
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.210.6526.84.642.2NA941010.7091NA0.2
CornmealWhole-grain Yellow Cornmeal43.71.530.814.41.71.2NA990001.671.20.19
SeitanVital wheat gluten000000NA0000000.19
Durum WheatWheat, durum01.660.4826.73.71.66NA171000NANA0.19
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried63.51.031.165.163.582.64NA43702320NANA0.18
Millet FlourMillet flourNA1.640.29245.041.48NA167NA0NA0.443.180.17
Raw AmaranthUncooked Amaranth Grain00.460.793.665.82.35NA325016.704.7200.17
Brown Rice FlourRice flour, brownNA1.760.32256.32.92NA63.50002.4NA0.17
Brown RiceRaw Medium-grain Brown Rice01.640.17175.92.02NA79.4000NANA0.16
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.620.4111.50.910.38NA79.4NANANA0.4NA0.15
Enriched SemolinaSemolina, enriched03.22.2723.82.30.41NA7260001.03NA0.15
SemolinaSemolina, unenriched01.10.32132.30.41NA286000NANA0.15
BrazilnutsDried Brazilnuts02.450.141.170.730.4NA87.302.78022.400.14
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.620.3912.41.060.37NA83.30000.912.40.14
Hard Red Spring WheatWheat, hard red spring020.4422.73.71.33NA17100047.540.14
Soft White WheatWheat, soft white01.630.42193.371.5NA16300047.540.14
Hard white WheatWheat, hard white01.540.4317.43.81.46NA15100047.540.14
Long-grain Brown RiceRaw Long-grain Brown Rice02.150.3825.84.21.920910002.42.40.13
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried163.21.5141.92.6NA43302430NANA0.12
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched02.30.1916.640.65NA9170000.440.40.12
Vitamins in Top 100 Cereals & Nuts with the highest Omega 3 content per 14 oz
In the above table you can find and compare the amount of vitamins in all cereals & nuts , sorted by most amount of Omega 3 per 14 ounces.
Top 5 cereals & nuts with most amount of omega 3 per 14 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Chinese Restaurant Crunchy Flat Noodles