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24 Grains and Pasta Highest in Omega 3s

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1600mg Omega 3s = 100% AI
  1. Cooked Wild Rice
    156mg (10% AI) in 1 cup
  2. Spinach Egg Noodles (cooked)
    77mg (5% AI) in 1 cup
  3. Whole Grain Sorghum Flour
    75mg (5% AI) in 1 cup
  4. Millet Flour
    52mg (3% AI) in 1 cup
  5. Cooked Millet
    49mg (3% AI) in 1 cup
  6. Egg Noodles (cooked)
    45mg (3% AI) in 1 cup
  7. Cooked Oatmeal
    42mg (3% AI) in 1 cup
  8. Whole Wheat Pasta
    42mg (3% AI) in 1 cup spaghetti not packed
  9. Cooked Pearled Barley
    33mg (2% AI) in 1 cup
  10. Cooked Oat Bran
    33mg (2% AI) in 1 cup
  11. Cooked Pasta (unenriched)
    30mg (2% AI) in 1 cup spaghetti not packed
  12. Quinoa Cooked
    28mg (2% AI) in 1 cup
  13. Cooked Brown Rice
    25mg (2% AI) in 1 cup
  14. Roasted Buckwheat Groats
    24mg (1% AI) in 1 cup
  15. Rice Bran
    23mg (1% AI) in 1 tablespoon
  16. Cooked Long-grain Brown Rice
    22mg (1% AI) in 1 cup
  17. Cooked Long-grain White Rice
    21mg (1% AI) in 1 cup
  18. Canned Hominy
    20mg (1% AI) in 1 cup
  19. Gluten Free Corn Noodles (cooked)
    14mg (1% AI) in 1 cup
  20. Cooked Japanese Somen
    11mg (1% AI) in 1 cup
  21. Cooked Bulgur
    7mg in 1 cup
  22. Rice Noodles (cooked)
    7mg in 1 cup
  23. Cooked Couscous
    5mg in 1 cup, cooked
  24. Japanese Soba Noodles (buckwheat)
    2mg in 1 cup

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