FlaxseedSeeds, flaxseed00.310.030.580.180.0896.3316.300.1100.0580.814.27
ChiaDried Chia SeedsNA0.130.0351.8NANANA1000.33NA0.1NA3.67
Hemp SeedsHulled Hemp Seeds0.180.230.0521.66NA0.11NA2000.0900.141.071.8
WalnutsEnglish Walnuts0.150.0520.0230.170.0870.0822.651500.200.110.411.4
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.0370.0210.480.0680.005NA3.260000.631.20.39
Dried BeechnutsNuts, beechnuts, dried00.0530.0640.150.160.12NA19.602.7NANANA0.3
Wheat GermCrude Wheat Germ00.520.141.90.630.36NA78000NANA0.2
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled7.140.170.13.150.490.18NA2903.630NANA0.17
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted7.250.20.123.570.490.2NA28.503.670NANA0.16
HickorynutsDried Hickorynuts1.070.130.020.140.270.029NA6.100.30NANA0.16
Oil Roasted PecansNuts, pecans, oil roasted, without salt added0.70.0660.0150.170.10.026NA2.100.09800.35NA0.14
PecansPecans nuts0.430.0960.0190.170.120.033.33.200.1600.20.510.14
Roasted PecansDry Roasted Pecans0.990.0630.0150.160.0990.026NA2.2500.09900.18NA0.14
Pinyon Pine NutsDried Pinyon Pine Nuts0.160.20.0350.690.0330.018NA9.2200.320NANA0.13
Rice BranCrude Rice Bran00.870.0910.82.341.3NA200001.560.60.1
Cooked Wild RiceWild rice, cooked00.0510.0861.270.150.13NA25.70000.240.50.094
Wild RiceRaw Wild Rice0.280.0320.0731.90.30.11NA26.60000.230.530.084
Wheat BranCrude Wheat Bran00.240.276.310.6NA36.60000.690.880.077
Cooked QuinoaQuinoa, cooked00.0890.0920.34NA0.1NA350000.5300.071
Raw QuinoaQuinoa, uncooked0.270.0980.0860.410.210.13NA500NA00.6600.071
TahiniSesame Butter from Roasted Kernels0.50.210.0790.920.120.025NA16.50000.04200.068
Whole Sesame SeedsDried Whole Sesame Seeds00.140.0430.790.0090.14NA170000.04400.066
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.140.0440.810.0090.14NA17.3000NANA0.064
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels0.530.210.0820.960.120.026NA170000.04400.064
Sesame FlourHigh fat Sesame Flour0.570.510.0542.540.560.029NA5.9000NANA0.053
Pistachio NutsRaw Pistachio Nuts4.640.160.0290.230.0930.3NA9.10100.51NA0.052
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.0790.0960.230.240.18NA29040NANA0.05
Oat BranRaw Oat Bran00.480.0890.380.610.067NA210000.411.30.049
Dark Rye FlourRye flour, dark0.310.0970.0771.30.450.14NA100000.841.80.045
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.0960.0150.230.240.18NA3004.10NANA0.045
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled0.470.110.0790.550.240.18NA290200NANA0.045
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.150.121.10.120.023NA34.700NANANA0.044
Boiled European ChestnutsBoiled and Steamed European Chestnuts0.760.110.0790.560.240.18NA29020.40NANA0.044
Almond pasteNuts, almond paste00.0180.090.310.0250.008NA1600.02202.9600.043
Sesame Seed KernelsDried Hulled Sesame Seed Kernels0.480.110.0140.920.0460.063NA18.20000.2700.042
Roasted European ChestnutsNuts, chestnuts, european, roasted0.410.0990.0710.550.230.2NA28.6010.600.23.20.038
Cooked Oat BranOat bran, cooked00.40.0850.360.540.063NA15000NANA0.038
Roasted PistachiosDry Roasted Pistachio Nuts2.270.120.0410.240.090.2NA8.900.5200.382.30.037
TeffRaw Teff00.110.0740.920.260.13NANANANANA0.0220.520.037
Oat FlourPartially Debranned Oat Flour00.170.0310.360.050.031NA7.920000.170.790.036
RyeRye grain0.30.0930.0741.260.430.087NA11.20000.251.750.032
MilletRaw Millet00.110.0771.250.220.1322.50000.0130.240.031
Hulled BarleyBarley, hulled0.280.180.0811.30.080.09NA5.370000.160.620.031
Lotus SeedsRaw Lotus Seeds1.120.190.0450.480.260.19NA31.5000NANA0.03
Cashew ButterPlain Cashew Butter no Salt00.0530.0320.270.20.043NA11.6000NANA0.029
Macadamia NutsRaw Macadamia Nuts00.170.0230.340.110.038NA1.5300.1700.075NA0.029
OatsOats00.20.0360.250.350.0315.6314.4000NANA0.029
Medium Rye flourRye flour, medium00.0820.0330.490.140.077NA9.740000.411.70.028
Roasted CashewsDry Roasted Cashew Nuts00.0350.0350.240.210.045NA120000.166.050.028
Roasted Macadamia NutsDry Roasted Macadamia Nuts00.0990.0120.320.0840.05NA1.400.09700.07900.027
Peeled European ChestnutsPeeled Raw European Chestnuts0.510.0730.0080.560.240.18NA29.6020.50NANA0.027
Barley Malt flourBarley malt flour0.280.0860.0851.560.160.18NA10.500.1700.160.610.026
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.0990.0651.80.140.061NA12.6NANANA0.063NA0.025
Pine NutsDried Pine Nuts0.150.0540.0340.650.0470.0141.95.0500.1201.480.024
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.10.0662.10.180.062NA140000.150.40.024
Cooked MilletMillet, cooked00.0890.0691.10.140.091NA160000.0170.250.024
Light Rye FlourRye flour, light00.0930.0250.220.190.066NA6.440000.231.650.023
Cooked Spinach SpaghettiSpaghetti, spinach, cooked6.150.0750.0791.180.140.074NA9.23000NANA0.023
BuckwheatBuckwheat00.0290.122.050.360.0615.428.75000NANA0.023
Barley flourBarley flour or meal00.110.0331.80.0420.112.52.30000.170.640.022
Whole Wheat FlourWhole-grain Wheat Flour00.150.0491.460.180.12NA130000.210.560.021
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels0.180.0490.0270.890.130.026NA10.400.3400.391.30.021
Buckwheat FlourWhole-groat Buckwheat Flour00.120.0571.840.130.174.5160000.0962.10.021
Chow MeinChow Mein Chinese Noodles00.120.0841NA0.009NA26.50000.181.130.021
Spinach Spaghetti Dry Spinach Spaghetti 6.20.10.0531.220.330.087NA130000.240.70.02
Whole Wheat PastaDry Whole-Wheat PastaNA0.120.0622.470.250.08NA19.60NA00.130.40.02
SorghumSorghum Grain00.10.0291.120.110.13NA6.080000.15NA0.02
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0120.0260.770.0990.017NA9.9300.3100.0980.780.019
Raw SpeltUncooked Spelt00.110.0332.020.320.0683.0813.300NA0.231.070.019
Rice FlourUnenriched White Rice Flour00.0380.0060.710.220.12NA1.10000.0300.018
TriticaleTriticale00.120.040.430.390.041NA21.70000.27NA0.018
Roasted BuckwheatRoasted Buckwheat Groats00.0650.0781.50.360.1NA12000NANA0.018
CornYellow Corn Grain 30.110.0550.990.120.17NA5.20000.130.0820.018
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds0.670.0080.0120.0640.0130.008NA200.0670NANA0.017
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.10.0532.20.220.077NA16.3NANANA0.0470.250.017
Pearled BarleyCooked Pearled Barley00.0670.051.680.110.093NA130000.0080.650.017
Whole Sorghum FlourWhole-grain Sorghum Flour00.0920.0171.250.150.091NA6.96NA0.22NA0.141.80.017
White Canned HominyHominy, canned, white00.0040.0080.0460.210.007NA1.400.4200.0690.280.017
Yellow Canned HominyHominy, canned, yellowNA0.0040.0080.0460.210.007NA1.4000NANA0.017
Raw Pearled BarleyBarley, pearled, raw0.280.0540.0321.30.080.074NA6.530000.0060.630.016
Boiled BuckwheatCooked Buckwheat Groats00.0430.0421.020.390.084NA15.20000.0982.070.015
Cooked PastaPasta, cooked, unenriched, without added salt00.0130.0130.250.0710.031NA4.430000.03800.015
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour3.050.0680.0220.530.180.1NA6.930000.120.0830.015
Durum WheatWheat, durum00.120.03620.280.12NA12.7000NANA0.014
HazelnutsNuts, hazelnuts or filberts0.160.10.0180.290.150.09NA180102.42.260.014
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.170.0151.880.260.13NA660000.00800.014
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.060.0151.880.260.13NA2.440000.00800.014
CornmealWhole-grain Yellow Cornmeal3.040.110.05610.120.084NA6.90000.120.0830.014
Wheat SproutsSprouted Wheat00.110.0781.560.480.13NA1901.30NANA0.013
SeitanVital wheat gluten000000NA0000000.013
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.0530.0460.681.140.13NA38.400.230NANA0.013
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted00.0630.0380.630.250.18NA300160NANA0.013
Chinese ChestnutsRaw Chinese Chestnuts4.460.0710.080.360.250.18NA30.40160NANA0.013
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts4.580.0720.080.360.250.18NA300160NANA0.012
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried4.40.0720.0810.360.250.18NA30.30160NANA0.012
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.0180.0421.21.20.14NA40.700.2404.50.460.012
Oil Roasted CashewsOil Roasted Cashew Nuts00.0630.0380.30.150.056NA4.300.05200.1660.012
Cooked Brown RiceCooked Medium-grain Brown Rice00.0910.0111.20.350.13NA3.57000NANA0.012
Brown Rice FlourRice flour, brownNA0.120.0221.750.440.2NA4.40000.17NA0.012
Millet FlourMillet flourNA0.110.0191.580.330.097NA11NA0NA0.0290.210.012
Vitamins in Top 100 Cereals & Nuts with the highest Omega 3 content per 100 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 100 calories.
Top 5 cereals & nuts with most amount of omega 3 per 100 calories are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Chinese Restaurant Crunchy Flat Noodles