FlaxseedSeeds, flaxseed016.41.6319.854.733388700603.143228
ChiaDried Chia SeedsNA6.21.788.3NANANA490016NA5NA178
Hemp SeedsHulled Hemp Seeds1012.82.8592NA6NA1100050859100
WalnutsEnglish Walnuts103.41.511.35.75.37173980013072791
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles01.951.12253.540.27NA170000336320
Dried BeechnutsNuts, beechnuts, dried03.043.78.779.256.84NA11300155NANANA17
HickorynutsDried Hickorynuts708.671.39.0717.51.92NA4000200NANA10.5
Oil Roasted PecansNuts, pecans, oil roasted, without salt added504.731.1127.371.87NA15007025.3NA10.3
Roasted PecansDry Roasted Pecans704.51.0711.77.031.87NA16007013NA9.94
PecansPecans nuts306.61.311.78.632.1227220011014359.86
Pinyon Pine NutsDried Pinyon Pine Nuts1012.42.2343.72.11.1NA5800200NANA7.87
Wheat GermCrude Wheat Germ01956822.613NA2810000NANA7.23
TahiniSesame Butter from Roasted Kernels30124.7354.56.931.5NA9800002.504.07
Whole Sesame SeedsDried Whole Sesame Seeds07.92.47450.57.9NA9700002.503.76
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels30124.6654.46.81.46NA9600002.503.63
Roasted Sesame SeedsRoasted Whole Sesame Seeds08.032.5460.518NA980000NANA3.63
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1504.12.474104.2NA5900760NANA3.32
Rice BranCrude Rice Bran027.52.843407440.7NA63000049.2193.16
Wild RiceRaw Wild Rice101.152.6267.310.73.9NA9500008.2193
Pistachio NutsRaw Pistachio Nuts2608.71.6135.217NA510056028.6NA2.9
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1202.91.7538.162.98NA4900610NANA2.83
Sesame FlourHigh fat Sesame Flour30272.8613429.31.52NA310000NANA2.8
Sesame Seed KernelsDried Hulled Sesame Seed Kernels3070.9582.94NA11500001702.63
Raw QuinoaQuinoa, uncooked103.63.18157.74.87NA18400NA024.402.6
Roasted PistachiosDry Roasted Pistachio Nuts1306.952.3413.75.1311.2NA510030021.71322.12
Macadamia NutsRaw Macadamia Nuts0121.6224.77.62.75NA11001205.4NA2.06
Almond pasteNuts, almond paste00.824.1414.21.130.36NA73001013502
Roasted Macadamia NutsDry Roasted Macadamia Nuts07.10.8722.76.033.6NA1000705.701.96
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled02.953.68.58.976.63NA109001500NANA1.88
Cashew ButterPlain Cashew Butter no Salt03.121.8716122.52NA680000NANA1.7
Wheat BranCrude Wheat Bran05.235.771362213NA79000015191.67
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled03.540.548.5496.66NA110001510NANA1.65
Pine NutsDried Pine Nuts103.642.27443.130.94129340080935391.64
Roasted CashewsDry Roasted Cashew Nuts02214122.56NA6900009.23471.6
Dark Rye FlourRye flour, dark103.162.542.714.64.43NA33000027.3591.47
Oat FlourPartially Debranned Oat Flour06.91.2514.721.25NA3200007321.45
TeffRaw Teff03.92.733.69.44.82NANANANANA0.8191.35
Oat BranRaw Oat Bran011.72.29.34151.65NA52000010321.2
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels102.731.53507.51.43NA580019022731.2
MilletRaw Millet04.22.947.28.53.841148500000.591.18
OatsOats07.631.49.613.51.2219560000NANA1.1
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.71.544.35.71NA57001805.6451.1
Hulled BarleyBarley, hulled106.462.85462.823.18NA1900005.7221.1
RyeRye grain103.162.542.714.62.94NA3800008.5591.08
Chow MeinChow Mein Chinese Noodles05.673.9747NA0.43NA12500008.3530.98
Medium Rye flourRye flour, medium02.871.1417.34.92.68NA34000014.3590.98
Barley Malt flourBarley malt flour103.13.0856.45.776.55NA3800605.7220.95
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled102.381.6811.85.13.76NA62004300NANA0.95
Cooked Wild RiceWild rice, cooked00.520.87131.541.35NA2600002.450.95
Roasted European ChestnutsNuts, chestnuts, european, roasted102.431.7513.45.544.97NA700026005780.93
HazelnutsNuts, hazelnuts or filberts106.431.13189.25.63NA113006301501420.87
Cooked QuinoaQuinoa, cooked01.071.14.12NA1.23NA4200006.300.85
Light Rye FlourRye flour, light03.30.986.652.34NA2300008.3590.83
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt03.252.854270.68.05NA23800140NANA0.79
BuckwheatBuckwheat014.2570.212.32.1186300000NANA0.78
Barley flourBarley flour or meal03.71.1462.71.453.9686800005.7220.77
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds300.340.522.860.560.37NA90030NANA0.77
Spinach Spaghetti Dry Spinach Spaghetti 2303.731.9645.5123.23NA4800007.415150.74
Whole Wheat FlourWhole-grain Wheat Flour051.6549.66.034.07NA4400007.1190.73
Buckwheat FlourWhole-groat Buckwheat Flour04.171.961.54.45.821515400003.2700.71
Whole Wheat PastaDry Whole-Wheat PastaNA4.072.18878.72.83NA6900NA04.6140.7
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt01.062.4670.470.48.04NA23700140261270.69
Oil Roasted CashewsOil Roasted Cashew Nuts03.632.1817.48.83.23NA2500309.23470.68
Rice FlourUnenriched White Rice Flour01.380.21268.24.36NA400001.100.67
CornYellow Corn Grain 1103.85236.34.246.2NA1900004.930.65
SorghumSorghum Grain03.320.96373.674.43NA2000005NA0.65
Raw SpeltUncooked Spelt03.641.1368.410.72.310445000NA7.9360.65
Roasted BuckwheatRoasted Buckwheat Groats02.242.751.412.33.53NA420000NANA0.62
Cashew NutsRaw Cashew Nuts04.230.5810.68.644.17NA25005093410.62
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA3.71.9379.582.8NA590NANANA1.790.62
Whole Sorghum FlourWhole-grain Sorghum Flour03.30.61455.43.25NA250NA8NA5640.61
TriticaleTriticale04.161.3414.3131.38NA7300009NA0.61
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts303.381.2320.59.236.2NA8800380153NA0.6
Sunflower SeedsDried Sunflower Seed Kernels30153.5583.411.313.5NA2270014035200.6
Boiled European ChestnutsBoiled and Steamed European Chestnuts101.481.047.33.162.33NA38002670NANA0.58
Blanched HazelnutsBlanched Hazelnuts Or Filberts204.751.115.58.155.85NA7800200175NA0.58
Raw Pearled BarleyBarley, pearled, raw101.91.14462.822.6NA2300000.2220.55
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg01.821.4813.41.50.28NA43000NANANA0.55
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1102.460.8196.63.7NA2500004.230.53
Peeled European ChestnutsPeeled Raw European Chestnuts101.440.16114.763.52NA58004020NANA0.53
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.531.6367.511.75.5NA23700270229NA0.5
CornmealWhole-grain Yellow Cornmeal1103.85236.34.253.04NA2500004.230.49
SeitanVital wheat gluten000000NA0000000.48
Durum WheatWheat, durum04.21.267.49.354.2NA430000NANA0.48
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1602.62.931396.66NA110005850NANA0.45
Millet FlourMillet flourNA4.130.7360.212.73.72NA420NA0NA1.180.44
Raw AmaranthUncooked Amaranth Grain01.1629.2314.65.9NA82004201200.42
Brown Rice FlourRice flour, brownNA4.430.863.4167.36NA1600006NA0.42
Brown RiceRaw Medium-grain Brown Rice04.130.4343155.1NA200000NANA0.41
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA1.571.03292.30.97NA200NANANA1NA0.39
Enriched SemolinaSemolina, enriched08.15.7605.81.03NA18300002.6NA0.37
SemolinaSemolina, unenriched02.80.8335.81.03NA720000NANA0.37
BrazilnutsDried Brazilnuts06.170.352.951.841NA22007056.500.36
Cooked Whole-wheat PastaPasta, whole-wheat, cooked01.560.9931.32.680.93NA2100002.360.36
Hard Red Spring WheatWheat, hard red spring05.041.1579.353.36NA43000010190.36
Soft White WheatWheat, soft white04.11.0747.78.53.78NA41000010190.36
Hard white WheatWheat, hard white03.871.08449.543.68NA38000010190.35
Long-grain Brown RiceRaw Long-grain Brown Rice05.40.956510.64.7750230000660.32
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried4083.8354.86.6NA109006130NANA0.31
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched05.760.4942101.64NA23100001.110.31
Vitamins in Top 100 Cereals & Nuts with the highest Omega 3 content per 1 kg
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 1 kilogram.
Top 5 cereals & nuts with most amount of omega 3 per 1 kilogram are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Chinese Restaurant Crunchy Flat Noodles