FlaxseedSeeds, flaxseed01.540.152.90.920.4431.681.500.5600.294.0321.4
ChiaDried Chia SeedsNA0.640.179.1NANANA50.401.65NA0.51NA18.3
Hemp SeedsHulled Hemp Seeds0.91.150.268.3NA0.54NA9900.4500.725.339.06
WalnutsEnglish Walnuts0.760.260.110.860.440.4113.27500.9900.542.066.94
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.190.112.40.340.026NA16.30003.166.051.94
Dried BeechnutsNuts, beechnuts, dried00.260.320.760.80.59NA98013.5NANANA1.48
Wheat GermCrude Wheat Germ02.60.699.463.141.8NA390000NANA1
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled35.70.860.5115.82.430.89NA1460180NANA0.84
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted36.20.990.58182.441NA143018.40NANA0.8
HickorynutsDried Hickorynuts5.330.660.10.691.330.15NA30.401.520NANA0.8
Oil Roasted PecansNuts, pecans, oil roasted, without salt added3.50.330.0770.840.520.13NA10.500.4901.77NA0.72
PecansPecans nuts2.170.480.0940.840.620.1516.41600.8012.530.71
Roasted PecansDry Roasted Pecans4.930.320.0750.820.50.13NA11.300.4900.92NA0.7
Pinyon Pine NutsDried Pinyon Pine Nuts0.790.990.183.470.170.088NA4601.60NANA0.63
Rice BranCrude Rice Bran04.360.4553.811.76.44NA1000007.830.5
Cooked Wild RiceWild rice, cooked00.260.436.370.760.67NA1290001.22.480.47
Wild RiceRaw Wild Rice1.40.160.379.431.50.55NA1330001.152.660.42
Wheat BranCrude Wheat Bran01.21.3431.45.053NA1830003.454.40.39
Cooked QuinoaQuinoa, cooked00.450.461.7NA0.51NA1750002.6300.35
Raw QuinoaQuinoa, uncooked1.360.490.432.071.050.66NA2500NA03.300.35
TahiniSesame Butter from Roasted Kernels2.521.030.44.580.580.13NA82.40000.2100.34
Whole Sesame SeedsDried Whole Sesame Seeds00.690.223.940.0440.69NA84.60000.2200.33
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.710.224.050.0450.71NA86.7000NANA0.32
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels2.651.060.414.80.60.13NA84.70000.2200.32
Sesame FlourHigh fat Sesame Flour2.852.550.2712.72.80.14NA29.5000NANA0.27
Pistachio NutsRaw Pistachio Nuts23.20.780.141.160.461.5NA45.50502.55NA0.26
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.390.481.141.20.89NA1460200NANA0.25
Oat BranRaw Oat Bran02.380.451.93.030.34NA1060002.056.50.25
Dark Rye FlourRye flour, dark1.540.490.396.572.250.68NA50.80004.29.080.23
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.480.0731.161.220.9NA149020.50NANA0.22
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2.350.560.392.771.20.88NA14601010NANA0.22
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.730.65.40.60.11NA17300NANANA0.22
Boiled European ChestnutsBoiled and Steamed European Chestnuts3.80.560.42.81.20.89NA14501020NANA0.22
Almond pasteNuts, almond paste00.090.451.550.120.039NA79.700.11014.800.22
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2.380.550.0714.60.230.32NA910001.3300.21
Roasted European ChestnutsNuts, chestnuts, european, roasted2.040.50.362.741.131NA14305301.02160.19
Cooked Oat BranOat bran, cooked020.431.82.70.31NA75000NANA0.19
Roasted PistachiosDry Roasted Pistachio Nuts11.40.610.21.20.450.98NA44.602.6201.911.50.19
TeffRaw Teff00.530.374.61.30.66NANANANANA0.112.60.18
Oat FlourPartially Debranned Oat Flour00.860.151.820.250.15NA39.60000.873.960.18
RyeRye grain1.480.470.376.32.160.43NA56.20001.268.730.16
MilletRaw Millet00.560.386.241.120.51151120000.0661.20.16
Hulled BarleyBarley, hulled1.40.910.46.50.40.45NA270000.813.10.16
Lotus SeedsRaw Lotus Seeds5.60.960.222.41.30.94NA157000NANA0.15
Cashew ButterPlain Cashew Butter no Salt00.270.161.361.020.21NA58000NANA0.15
Macadamia NutsRaw Macadamia Nuts00.830.111.720.530.19NA7.6600.8400.38NA0.14
OatsOats00.980.181.241.740.152872000NANA0.14
Medium Rye flourRye flour, medium00.410.162.470.70.38NA48.70002.058.450.14
Roasted CashewsDry Roasted Cashew Nuts00.170.171.21.060.22NA600000.830.20.14
Roasted Macadamia NutsDry Roasted Macadamia Nuts00.490.0611.60.420.25NA6.9600.4900.400.14
Peeled European ChestnutsPeeled Raw European Chestnuts2.550.370.0412.81.20.9NA14801030NANA0.14
Barley Malt flourBarley malt flour1.40.430.437.80.80.91NA52.600.8300.793.050.13
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.490.329.080.720.31NA63NANANA0.31NA0.12
Pine NutsDried Pine Nuts0.740.270.173.260.230.079.625.300.5906.93400.12
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.520.3310.50.90.31NA70.50000.7720.12
Cooked MilletMillet, cooked00.450.345.60.720.45NA800000.0841.260.12
Light Rye FlourRye flour, light00.460.131.120.930.33NA32.20001.168.260.12
Cooked Spinach SpaghettiSpaghetti, spinach, cooked30.80.370.45.90.70.37NA46000NANA0.12
BuckwheatBuckwheat00.150.6210.21.80.312743.7000NANA0.11
Barley flourBarley flour or meal00.540.179.10.210.5712.511.60000.833.20.11
Whole Wheat FlourWhole-grain Wheat Flour00.740.247.30.890.6NA64.70001.042.80.11
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels0.890.240.144.460.670.13NA5201.701.956.530.11
Buckwheat FlourWhole-groat Buckwheat Flour00.620.289.180.660.8722.580.60000.4810.40.11
Chow MeinChow Mein Chinese Noodles00.60.425NA0.046NA1330000.885.630.1
Spinach Spaghetti Dry Spinach Spaghetti 310.50.266.11.630.43NA64.50000.992040.099
Whole Wheat PastaDry Whole-Wheat PastaNA0.580.3112.31.240.4NA980NA00.6520.099
SorghumSorghum Grain00.50.155.60.560.67NA30.40000.76NA0.099
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0610.133.860.50.087NA49.701.5700.493.90.097
Raw SpeltUncooked Spelt00.540.17101.60.3415.466.600NA1.175.330.096
Rice FlourUnenriched White Rice Flour00.190.0293.541.10.6NA5.460000.1500.092
TriticaleTriticale00.620.22.131.960.21NA1090001.34NA0.091
Roasted BuckwheatRoasted Buckwheat Groats00.320.397.421.780.51NA60.7000NANA0.09
CornYellow Corn Grain 150.530.284.970.580.85NA260000.670.410.089
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds3.360.0380.0580.320.0630.041NA1000.340NANA0.086
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.510.27111.10.39NA81.5NANANA0.231.240.086
Pearled BarleyCooked Pearled Barley00.340.258.40.550.47NA650000.0413.250.085
Whole Sorghum FlourWhole-grain Sorghum Flour00.460.0856.260.750.45NA35NA1.1NA0.78.90.085
White Canned HominyHominy, canned, white00.0210.0420.231.070.035NA6.9402.100.351.40.083
Yellow Canned HominyHominy, canned, yellowNA0.0210.0420.231.070.035NA6.94000NANA0.083
Raw Pearled BarleyBarley, pearled, raw1.420.270.166.540.40.37NA32.70000.0283.130.078
Boiled BuckwheatCooked Buckwheat Groats00.220.215.11.950.42NA760000.4910.30.076
Cooked PastaPasta, cooked, unenriched, without added salt00.0630.0631.270.350.16NA220000.1900.076
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour15.20.340.112.630.910.51NA34.60000.580.420.073
Durum WheatWheat, durum00.620.189.941.380.62NA63.4000NANA0.071
HazelnutsNuts, hazelnuts or filberts0.80.510.091.430.730.45NA900501211.30.069
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.860.0779.41.30.63NA3290000.04100.069
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.30.0779.41.30.63NA120000.04100.069
CornmealWhole-grain Yellow Cornmeal150.530.2850.590.42NA34.50000.580.410.068
Wheat SproutsSprouted Wheat00.570.397.82.40.67NA9606.570NANA0.066
SeitanVital wheat gluten000000NA0000000.065
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.260.233.45.70.65NA19201.130NANA0.064
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted00.310.193.141.240.91NA151080.30NANA0.063
Chinese ChestnutsRaw Chinese Chestnuts22.30.360.41.81.240.92NA152080.40NANA0.063
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts230.360.41.81.250.92NA150080.70NANA0.062
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried220.360.41.81.240.92NA152080.60NANA0.062
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.0910.216.056.050.69NA20401.2022.42.30.059
Oil Roasted CashewsOil Roasted Cashew Nuts00.310.191.50.760.28NA21.600.2600.79300.059
Cooked Brown RiceCooked Medium-grain Brown Rice00.460.0545.941.750.67NA18000NANA0.058
Brown Rice FlourRice flour, brownNA0.610.118.732.21NA220000.83NA0.058
Millet FlourMillet flourNA0.540.0967.881.660.49NA55NA0NA0.141.050.058
Vitamins in Top 100 Cereals & Nuts with the highest Omega 3 content per 500 kcal
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 500 calories.
Top 5 cereals & nuts with most amount of omega 3 per 500 calories are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Chinese Restaurant Crunchy Flat Noodles