FlaxseedSeeds, flaxseed02.330.234.371.40.674812300.8500.446.132.3
ChiaDried Chia SeedsNA0.880.2412.5NANANA69.502.27NA0.71NA25.3
Hemp SeedsHulled Hemp Seeds1.41.80.413NA0.85NA15600.7101.138.3614.2
WalnutsEnglish Walnuts1.40.480.211.60.810.7624.513901.8400.993.8313
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.280.163.570.50.038NA240004.668.932.86
Dried BeechnutsNuts, beechnuts, dried00.430.531.241.30.97NA160022NANANA2.4
HickorynutsDried Hickorynuts9.921.230.191.32.50.27NA56.702.830NANA1.5
Oil Roasted PecansNuts, pecans, oil roasted, without salt added7.10.670.161.71.040.27NA21.300.9903.6NA1.46
Roasted PecansDry Roasted Pecans9.920.640.151.6510.27NA22.700.9901.84NA1.4
PecansPecans nuts4.250.940.181.651.220.3323101.56024.961.4
Pinyon Pine NutsDried Pinyon Pine Nuts1.41.760.326.20.30.16NA82.202.830NANA1.1
Wheat GermCrude Wheat Germ02.670.719.663.21.84NA398000NANA1.02
TahiniSesame Butter from Roasted Kernels4.251.730.677.730.980.21NA1390000.3500.58
Whole Sesame SeedsDried Whole Sesame Seeds01.120.356.40.0711.1NA1370000.3500.53
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels4.251.70.667.70.960.21NA1360000.3500.51
Roasted Sesame SeedsRoasted Whole Sesame Seeds01.140.366.50.0721.14NA139000NANA0.51
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted21.30.580.3410.51.430.6NA83.6010.80NANA0.47
Rice BranCrude Rice Bran03.90.44810.55.77NA89.30006.972.70.45
Wild RiceRaw Wild Rice1.40.160.379.541.50.55NA1350001.162.70.43
Pistachio NutsRaw Pistachio Nuts371.230.231.840.742.4NA72.307.9404.05NA0.41
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled170.410.247.51.160.42NA69.508.650NANA0.4
Sesame FlourHigh fat Sesame Flour4.253.80.41194.150.22NA44000NANA0.4
Sesame Seed KernelsDried Hulled Sesame Seed Kernels4.250.990.138.220.410.57NA1630002.400.37
Raw QuinoaQuinoa, uncooked1.40.510.452.151.10.69NA2610NA03.4600.37
Roasted PistachiosDry Roasted Pistachio Nuts18.40.990.331.950.731.6NA72.304.2503.0818.70.3
Macadamia NutsRaw Macadamia Nuts01.70.233.51.070.39NA15.601.700.77NA0.29
Almond pasteNuts, almond paste00.120.5920.160.051NA10300.1401900.28
Roasted Macadamia NutsDry Roasted Macadamia Nuts010.123.220.850.51NA1400.9900.8100.28
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.420.511.21.270.94NA155021.30NANA0.27
Cashew ButterPlain Cashew Butter no Salt00.440.272.271.70.36NA96000NANA0.24
Wheat BranCrude Wheat Bran00.740.8219.23.11.85NA1120002.12.70.24
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.50.0771.21.280.94NA156021.40NANA0.23
Pine NutsDried Pine Nuts1.40.520.326.20.440.1318.34801.13013.276.40.23
Roasted CashewsDry Roasted Cashew Nuts00.280.2821.730.36NA980001.3490.23
Dark Rye FlourRye flour, dark1.40.450.366.052.070.63NA46.80003.878.360.21
Oat FlourPartially Debranned Oat Flour00.980.182.10.280.18NA45.40000.994.540.21
TeffRaw Teff00.550.384.771.340.68NANANANANA0.112.70.19
Oat BranRaw Oat Bran01.660.311.322.10.23NA73.70001.434.540.17
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels1.40.390.227.071.060.2NA82.202.703.110.30.17
MilletRaw Millet00.60.416.71.20.54161200000.0711.280.17
OatsOats01.10.21.361.90.173179.4000NANA0.16
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0990.216.280.810.14NA80.802.5500.796.380.16
Hulled BarleyBarley, hulled1.40.920.46.530.40.45NA270000.813.10.16
RyeRye grain1.40.450.366.052.070.42NA540001.28.360.15
Chow MeinChow Mein Chinese Noodles00.80.566.7NA0.061NA1770001.187.50.14
Medium Rye flourRye flour, medium00.410.162.450.70.38NA480002.038.360.14
Barley Malt flourBarley malt flour1.40.440.4480.820.93NA5400.8500.813.10.13
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1.40.340.241.670.720.53NA880610NANA0.13
Cooked Wild RiceWild rice, cooked00.0740.121.820.220.19NA370000.340.710.13
Roasted European ChestnutsNuts, chestnuts, european, roasted1.40.340.251.90.790.7NA9903700.71110.13
HazelnutsNuts, hazelnuts or filberts1.40.910.162.551.30.8NA16008.93021.3200.12
Cooked QuinoaQuinoa, cooked00.150.160.58NA0.17NA59.50000.8900.12
Light Rye FlourRye flour, light00.470.131.130.940.33NA32.60001.188.360.12
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.460.45.95101.14NA337020NANA0.11
BuckwheatBuckwheat00.140.69.951.740.326.442.5000NANA0.11
Barley flourBarley flour or meal00.520.168.90.210.5612.211.30000.813.10.11
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds4.250.0480.0740.410.0790.052NA12.800.430NANA0.11
Spinach Spaghetti Dry Spinach Spaghetti 32.60.530.286.451.70.46NA680001.052150.1
Whole Wheat FlourWhole-grain Wheat Flour00.710.237.030.850.58NA62.400012.70.1
Buckwheat FlourWhole-groat Buckwheat Flour00.590.278.70.620.8221.476.50000.459.920.1
Whole Wheat PastaDry Whole-Wheat PastaNA0.580.3112.31.230.4NA980NA00.6520.099
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.150.35109.981.14NA336020373.830.098
Oil Roasted CashewsOil Roasted Cashew Nuts00.510.312.461.250.46NA35.400.4301.3490.096
Rice FlourUnenriched White Rice Flour00.20.033.671.160.62NA5.670000.1600.095
CornYellow Corn Grain 15.60.550.285.140.60.88NA270000.690.430.092
SorghumSorghum Grain00.470.145.230.520.63NA28.30000.71NA0.092
Raw SpeltUncooked Spelt00.520.169.71.50.3314.763.800NA1.15.10.092
Roasted BuckwheatRoasted Buckwheat Groats00.320.387.281.740.5NA59.5000NANA0.088
Cashew NutsRaw Cashew Nuts00.60.0821.51.220.59NA35.400.7101.2848.30.088
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.530.2711.31.130.4NA83.6NANANA0.241.280.088
Whole Sorghum FlourWhole-grain Sorghum Flour00.470.0866.370.760.46NA35.4NA1.13NA0.719.070.086
TriticaleTriticale00.590.192.031.870.2NA1030001.28NA0.086
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts4.250.480.172.91.30.88NA12505.4021.7NA0.085
Sunflower SeedsDried Sunflower Seed Kernels4.252.10.5121.61.9NA3220205000.085
Boiled European ChestnutsBoiled and Steamed European Chestnuts1.40.210.151.040.450.33NA540380NANA0.082
Blanched HazelnutsBlanched Hazelnuts Or Filberts2.830.670.162.21.160.83NA11102.83025NA0.082
Raw Pearled BarleyBarley, pearled, raw1.40.270.166.530.40.37NA32.60000.0283.10.078
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.260.211.90.210.04NA6100NANANA0.078
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour15.60.350.112.70.930.52NA35.40000.60.430.075
Peeled European ChestnutsPeeled Raw European Chestnuts1.40.20.0231.560.670.5NA82.20570NANA0.075
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0750.239.561.660.78NA33603.83032.4NA0.071
CornmealWhole-grain Yellow Cornmeal15.60.550.285.150.60.43NA35.40000.60.430.069
SeitanVital wheat gluten000000NA0000000.068
Durum WheatWheat, durum00.590.179.551.330.59NA61000NANA0.068
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried22.70.370.421.841.280.94NA1560830NANA0.064
Millet FlourMillet flourNA0.590.18.531.80.53NA59.5NA0NA0.161.130.062
Raw AmaranthUncooked Amaranth Grain00.160.281.32.070.84NA11605.9501.700.06
Brown Rice FlourRice flour, brownNA0.630.1192.251.04NA22.70000.85NA0.06
Brown RiceRaw Medium-grain Brown Rice00.590.0616.12.10.72NA28.3000NANA0.058
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.220.154.10.330.14NA28.3NANANA0.14NA0.055
Enriched SemolinaSemolina, enriched01.150.818.50.820.15NA2590000.37NA0.052
SemolinaSemolina, unenriched00.40.114.70.820.15NA102000NANA0.052
BrazilnutsDried Brazilnuts00.870.050.420.260.14NA3100.990800.051
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.220.144.430.380.13NA29.80000.330.850.051
Hard Red Spring WheatWheat, hard red spring00.710.168.11.330.48NA610001.432.70.051
Soft White WheatWheat, soft white00.580.156.761.20.54NA580001.432.70.051
Hard white WheatWheat, hard white00.550.156.21.350.52NA540001.432.70.05
Long-grain Brown RiceRaw Long-grain Brown Rice00.770.139.21.50.687.0732.60000.850.850.045
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5.671.140.544.960.680.93NA1550870NANA0.044
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.820.0695.941.430.23NA3270000.160.140.044
Vitamins in Top 100 Cereals & Nuts with the highest Omega 3 content per 5 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 5 ounces.
Top 5 cereals & nuts with most amount of omega 3 per 5 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Chinese Restaurant Crunchy Flat Noodles