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29 Grains and Pasta Highest in Omega 3s

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1600mg Omega 3s = 100% AI
  1. 173mg (11% AI) in 1 cup
  2. 156mg (10% AI) in 1 cup
  3. 133mg (8% AI) in 1 cup
  4. 114mg (7% AI) in 1 cup
  5. 77mg (5% AI) in 1 cup
  6. 75mg (5% AI) in 1 cup
  7. 60mg (4% AI) in 1 cup
  8. 60mg (4% AI) in 1 cup
  9. 49mg (3% AI) in 1 cup
  10. 45mg (3% AI) in 1 cup
  11. 42mg (3% AI) in 1 cup
  12. 42mg (3% AI) in 1 cup spaghetti not packed
  13. 33mg (2% AI) in 1 cup
  14. 33mg (2% AI) in 1 cup
  15. 30mg (2% AI) in 1 cup spaghetti not packed
  16. 28mg (2% AI) in 1 cup
  17. 25mg (2% AI) in 1 cup
  18. 24mg (1% AI) in 1 cup
  19. 23mg (1% AI) in 1 tablespoon
  20. 22mg (1% AI) in 1 cup
  21. 21mg (1% AI) in 1 cup
  22. 20mg (1% AI) in 1 cup
  23. 19mg (1% AI) in 1 cup
  24. 14mg (1% AI) in 1 cup
  25. 11mg (1% AI) in 1 cup
  26. 7mg in 1 cup
  27. 7mg in 1 cup
  28. 5mg in 1 cup, cooked
  29. 2mg in 1 cup

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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