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29 Grains and Pasta Highest in Omega 3s

Ranked by a Common Serving Size
1600mg Omega 3s = 100% AI
  1. Uncooked Oats
    173mg (11% AI) in 1 cup
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  2. Cooked Wild Rice
    156mg (10% AI) in 1 cup
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  3. Buckwheat (Uncooked)
    133mg (8% AI) in 1 cup
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  4. Oat Bran
    114mg (7% AI) in 1 cup
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  5. Spinach Egg Noodles (Cooked)
    77mg (5% AI) in 1 cup
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  6. Whole Grain Sorghum Flour
    75mg (5% AI) in 1 cup
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  7. Uncooked Yellow Cornmeal
    60mg (4% AI) in 1 cup
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  8. Uncooked Whole-Grain Cornmeal
    60mg (4% AI) in 1 cup
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  9. Cooked Millet
    49mg (3% AI) in 1 cup
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  10. Egg Noodles (Cooked)
    45mg (3% AI) in 1 cup
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  11. Cooked Oatmeal
    42mg (3% AI) in 1 cup
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  12. Whole Wheat Pasta
    42mg (3% AI) in 1 cup spaghetti not packed
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  13. Cooked Pearled Barley
    33mg (2% AI) in 1 cup
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  14. Cooked Oat Bran
    33mg (2% AI) in 1 cup
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  15. Cooked Pasta (Unenriched)
    30mg (2% AI) in 1 cup spaghetti not packed
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  16. Quinoa Cooked
    28mg (2% AI) in 1 cup
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  17. Cooked Brown Rice
    25mg (2% AI) in 1 cup
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  18. Roasted Buckwheat Groats
    24mg (1% AI) in 1 cup
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  19. Rice Bran
    23mg (1% AI) in 1 tablespoon
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  20. Brown Rice
    22mg (1% AI) in 1 cup
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  21. White Rice
    21mg (1% AI) in 1 cup
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  22. Canned Hominy
    20mg (1% AI) in 1 cup
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  23. Medium Grain White Rice
    19mg (1% AI) in 1 cup
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  24. Gluten Free Corn Noodles (Cooked)
    14mg (1% AI) in 1 cup
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  25. Cooked Japanese Somen
    11mg (1% AI) in 1 cup
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  26. Cooked Bulgur
    7mg in 1 cup
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  27. Rice Noodles (Cooked)
    7mg in 1 cup
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  28. Cooked Couscous
    5mg in 1 cup, cooked
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  29. Japanese Soba Noodles (Buckwheat)
    2mg in 1 cup
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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