Nutrient Ranking Tool

Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.

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Grains and Pasta Highest in Omega 3s

30 results

		Name	Omega 3s	Data source
+	1	Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup	0.173g (11% AI)	Standard Release (Common)
+	2	Quinoa, cooked 1 cup	0.157g (10% AI)	Standard Release (Common)
+	3	Cooked Wild Rice (Wild rice, cooked) 1 cup	0.156g (10% AI)	Standard Release (Common)
+	4	Uncooked Buckwheat (Buckwheat) 1 cup	0.133g (8% AI)	Standard Release (Common)
+	5	Raw Oat Bran (Oat bran, raw) 1 cup	0.114g (7% AI)	Standard Release (Common)
+	6	Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup	0.077g (5% AI)	Standard Release (Common)
+	7	Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup	0.074g (5% AI)	Standard Release (Common)
+	8	Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup	0.06g (4% AI)	Standard Release (Common)
+	9	Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup	0.06g (4% AI)	Standard Release (Common)
+	10	Cooked Millet (Millet, cooked) 1 cup	0.049g (3% AI)	Standard Release (Common)
+	11	Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup	0.045g (3% AI)	Standard Release (Common)
+	12	Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed	0.042g (3% AI)	Standard Release (Common)
+	13	Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup	0.042g (3% AI)	Standard Release (Common)
+	14	Cooked Oat Bran (Oat bran, cooked) 1 cup	0.033g (2% AI)	Standard Release (Common)
+	15	Cooked Pearled Barley (Barley, pearled, cooked) 1 cup	0.033g (2% AI)	Standard Release (Common)
+	16	Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed	0.03g (2% AI)	Standard Release (Common)
+	17	Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup	0.025g (2% AI)	Standard Release (Common)
+	18	Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup	0.024g (2% AI)	Standard Release (Common)
+	19	Rice Bran (Rice bran, crude) 1 tablespoon	0.023g (1% AI)	Standard Release (Common)
+	20	Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup	0.022g (1% AI)	Standard Release (Common)
+	21	Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup	0.021g (1% AI)	Standard Release (Common)
+	22	Hominy, canned, white 1 cup	0.02g (1% AI)	Standard Release (Common)
+	23	Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup	0.019g (1% AI)	Standard Release (Common)
+	24	Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup	0.014g (1% AI)	Standard Release (Common)
+	25	Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup	0.011g (1% AI)	Standard Release (Common)
+	26	Rice Noodles (Cooked) (Rice noodles, cooked) 1 cup	0.007g (0% AI)	Standard Release (Common)
+	27	Cooked Bulgur (Bulgur, cooked) 1 cup	0.007g (0% AI)	Standard Release (Common)
+	28	Couscous, cooked 1 cup, cooked	0.005g (0% AI)	Standard Release (Common)
+	29	Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup	0.002g (0% AI)	Standard Release (Common)
+	30	Yellow Cornmeal (Grits) (Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt) 1 cup	0g (0% AI)	Standard Release (Common)