FlaxseedSeeds, flaxseed01.640.163.080.990.4733.88700.600.314.323
ChiaDried Chia SeedsNA0.620.178.83NANANA4901.6NA0.5NA18
Hemp SeedsHulled Hemp Seeds11.280.299.2NA0.6NA11000.500.85.910
WalnutsEnglish Walnuts10.340.151.130.570.5417.39801.300.72.79.1
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.20.112.520.350.027NA170003.36.32
Dried BeechnutsNuts, beechnuts, dried00.30.370.880.930.68NA113015.5NANANA1.7
HickorynutsDried Hickorynuts70.870.130.911.750.19NA40020NANA1.05
Oil Roasted PecansNuts, pecans, oil roasted, without salt added50.470.111.20.740.19NA1500.702.53NA1.03
Roasted PecansDry Roasted Pecans70.450.111.170.70.19NA1600.701.3NA0.99
PecansPecans nuts30.660.131.170.860.2122.72201.101.43.50.99
Pinyon Pine NutsDried Pinyon Pine Nuts11.240.224.370.210.11NA58020NANA0.79
Wheat GermCrude Wheat Germ01.90.56.82.261.3NA281000NANA0.72
TahiniSesame Butter from Roasted Kernels31.220.475.450.690.15NA980000.2500.41
Whole Sesame SeedsDried Whole Sesame Seeds00.790.254.50.050.79NA970000.2500.38
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels31.20.475.440.680.15NA960000.2500.36
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.80.254.60.0510.8NA98000NANA0.36
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted150.410.247.410.42NA5907.60NANA0.33
Rice BranCrude Rice Bran02.750.28347.44.07NA630004.91.90.32
Wild RiceRaw Wild Rice10.120.266.731.070.39NA950000.821.90.3
Pistachio NutsRaw Pistachio Nuts260.870.161.30.521.7NA5105.602.86NA0.29
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled120.290.175.30.820.3NA4906.10NANA0.28
Sesame FlourHigh fat Sesame Flour32.70.2913.42.930.15NA31000NANA0.28
Sesame Seed KernelsDried Hulled Sesame Seed Kernels30.70.095.80.290.4NA1150001.6800.26
Raw QuinoaQuinoa, uncooked10.360.321.520.770.49NA1840NA02.4400.26
Roasted PistachiosDry Roasted Pistachio Nuts130.70.231.370.511.12NA510302.17130.21
Macadamia NutsRaw Macadamia Nuts01.20.162.470.760.28NA1101.200.54NA0.21
Almond pasteNuts, almond paste00.0820.411.420.110.036NA7300.1013.500.2
Roasted Macadamia NutsDry Roasted Macadamia Nuts00.710.0872.270.60.36NA1000.700.5700.2
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.30.360.850.90.66NA1090150NANA0.19
Cashew ButterPlain Cashew Butter no Salt00.310.191.61.20.25NA68000NANA0.17
Wheat BranCrude Wheat Bran00.520.5813.62.181.3NA790001.51.90.17
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.350.0540.850.90.67NA1100150NANA0.17
Pine NutsDried Pine Nuts10.360.234.40.310.094133400.809.33540.16
Roasted CashewsDry Roasted Cashew Nuts00.20.21.41.220.26NA690000.9234.70.16
Dark Rye FlourRye flour, dark10.320.254.271.460.44NA330002.735.90.15
Oat FlourPartially Debranned Oat Flour00.690.131.470.20.13NA320000.73.20.15
TeffRaw Teff00.390.273.360.940.48NANANANANA0.081.90.14
Oat BranRaw Oat Bran01.170.220.931.50.17NA5200013.20.12
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels10.270.1550.750.14NA5801.902.187.30.12
MilletRaw Millet00.420.294.70.850.3811.4850000.050.90.12
OatsOats00.760.140.961.350.122256000NANA0.11
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.070.154.430.570.1NA5701.800.564.50.11
Hulled BarleyBarley, hulled10.650.294.60.280.32NA190000.572.20.11
RyeRye grain10.320.254.271.460.29NA380000.855.90.11
Chow MeinChow Mein Chinese Noodles00.570.44.7NA0.043NA1250000.835.30.098
Medium Rye flourRye flour, medium00.290.111.730.490.27NA340001.435.90.098
Barley Malt flourBarley malt flour10.310.315.640.580.66NA3800.600.572.20.095
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled10.240.171.180.510.38NA620430NANA0.095
Cooked Wild RiceWild rice, cooked00.0520.0871.30.150.14NA260000.240.50.095
Roasted European ChestnutsNuts, chestnuts, european, roasted10.240.181.340.550.5NA7002600.57.80.093
HazelnutsNuts, hazelnuts or filberts10.640.111.80.920.56NA11306.3015140.087
Cooked QuinoaQuinoa, cooked00.110.110.41NA0.12NA420000.6300.085
Light Rye FlourRye flour, light00.330.090.80.670.23NA230000.835.90.083
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.330.294.27.060.81NA23801.40NANA0.079
BuckwheatBuckwheat00.10.4371.230.2118.630000NANA0.078
Barley flourBarley flour or meal00.370.116.270.150.48.680000.572.20.077
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds30.0340.0520.290.0560.037NA900.30NANA0.077
Spinach Spaghetti Dry Spinach Spaghetti 230.370.24.551.20.32NA480000.741520.074
Whole Wheat FlourWhole-grain Wheat Flour00.50.174.960.60.41NA440000.711.90.073
Buckwheat FlourWhole-groat Buckwheat Flour00.420.196.150.440.5815540000.3270.071
Whole Wheat PastaDry Whole-Wheat PastaNA0.410.228.70.870.28NA690NA00.461.40.07
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.110.257.047.040.8NA23701.40262.70.069
Oil Roasted CashewsOil Roasted Cashew Nuts00.360.221.740.880.32NA2500.300.9234.70.068
Rice FlourUnenriched White Rice Flour00.140.0212.60.820.44NA40000.1100.067
CornYellow Corn Grain 110.390.23.630.420.62NA190000.490.30.065
SorghumSorghum Grain00.330.0963.70.370.44NA200000.5NA0.065
Raw SpeltUncooked Spelt00.360.116.841.070.2310.44500NA0.793.60.065
Roasted BuckwheatRoasted Buckwheat Groats00.220.275.141.230.35NA42000NANA0.062
Cashew NutsRaw Cashew Nuts00.420.0581.060.860.42NA2500.500.9340.062
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.370.197.950.80.28NA59NANANA0.170.90.062
Whole Sorghum FlourWhole-grain Sorghum Flour00.330.0614.50.540.33NA25NA0.8NA0.56.40.061
TriticaleTriticale00.420.131.431.320.14NA730000.9NA0.061
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts30.340.122.050.920.62NA8803.8015.3NA0.06
Sunflower SeedsDried Sunflower Seed Kernels31.480.368.341.131.35NA22701.403500.06
Boiled European ChestnutsBoiled and Steamed European Chestnuts10.150.10.730.320.23NA38026.70NANA0.058
Blanched HazelnutsBlanched Hazelnuts Or Filberts20.480.111.550.820.59NA7802017.5NA0.058
Raw Pearled BarleyBarley, pearled, raw10.190.114.60.280.26NA230000.022.20.055
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.180.151.340.150.028NA4300NANANA0.055
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour110.250.081.90.660.37NA250000.420.30.053
Peeled European ChestnutsPeeled Raw European Chestnuts10.140.0161.10.480.35NA58040.20NANA0.053
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0530.166.751.170.55NA23702.7023NA0.05
CornmealWhole-grain Yellow Cornmeal110.390.23.630.430.3NA250000.420.30.049
SeitanVital wheat gluten000000NA0000000.048
Durum WheatWheat, durum00.420.126.740.940.42NA43000NANA0.048
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried160.260.291.30.90.67NA110058.50NANA0.045
Millet FlourMillet flourNA0.410.07361.270.37NA42NA0NA0.110.80.044
Raw AmaranthUncooked Amaranth Grain00.120.20.921.460.59NA8204.201.200.042
Brown Rice FlourRice flour, brownNA0.440.086.341.60.74NA160000.6NA0.042
Brown RiceRaw Medium-grain Brown Rice00.410.0434.31.50.51NA20000NANA0.041
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.160.12.90.230.097NA20NANANA0.1NA0.039
Enriched SemolinaSemolina, enriched00.810.5760.580.1NA1830000.26NA0.037
SemolinaSemolina, unenriched00.280.083.30.580.1NA72000NANA0.037
BrazilnutsDried Brazilnuts00.620.0350.30.180.1NA2200.705.6500.036
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.160.0993.130.270.093NA210000.230.60.036
Hard Red Spring WheatWheat, hard red spring00.50.115.70.940.34NA4300011.90.036
Soft White WheatWheat, soft white00.410.114.770.850.38NA4100011.90.036
Hard white WheatWheat, hard white00.390.114.40.950.37NA3800011.90.035
Long-grain Brown RiceRaw Long-grain Brown Rice00.540.0956.51.060.485230000.60.60.032
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried40.80.383.50.480.66NA109061.30NANA0.031
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.580.0494.210.16NA2310000.110.10.031
Vitamins in Top 100 Cereals & Nuts with the highest Omega 3 content per 100 g
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 100 grams.
Top 5 cereals & nuts with most amount of omega 3 per 100 grams are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Chinese Restaurant Crunchy Flat Noodles