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100 Fruits Highest in Omega 3s

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1600mg Omega 3s = 100% AI
  1. 379mg (24% AI) in 1 cup
  2. 255mg (16% AI) in 1 cup, pureed
  3. 254mg (16% AI) in 1 cup, pieces
  4. 223mg (14% AI) in 1 avocado, NS as to Florida or California
  5. 221mg (14% AI) in 1 cup, pureed
  6. 185mg (12% AI) in 1 cup
  7. 176mg (11% AI) in 1 cup, unthawed
  8. 174mg (11% AI) in 1 cup, unthawed
  9. 173mg (11% AI) in 1 cup
  10. 155mg (10% AI) in 1 cup
  11. 144mg (9% AI) in 1 cup 1 Inch pieces
  12. 135mg (8% AI) in 1 cup
  13. 130mg (8% AI) in 1 cup, sliced
  14. 124mg (8% AI) in 1 cup
  15. 123mg (8% AI) in 1 cup
  16. 108mg (7% AI) in 1 cup, sliced
  17. 101mg (6% AI) in 1 cup, unthawed
  18. 97mg (6% AI) in 1 cup, unthawed
  19. 87mg (5% AI) in 1 cup, unthawed
  20. 86mg (5% AI) in 1 cup
  21. 84mg (5% AI) in 1 cup pieces
  22. 81mg (5% AI) in 1 cup, balls
  23. 81mg (5% AI) in 1 cup
  24. 76mg (5% AI) in 1 cup, sliced
  25. 70mg (4% AI) in 1 cup, pureed
  26. 69mg (4% AI) in 1 cup
  27. 68mg (4% AI) in 1 cup, without pits
  28. 68mg (4% AI) in 1 cup 1 Inch pieces
  29. 66mg (4% AI) in 1 cup, unthawed
  30. 65mg (4% AI) in 1/4 cup
  31. 56mg (4% AI) in 1 cup, diced (approx 20 pieces per cup)
  32. 55mg (3% AI) in 1 cup, sections
  33. 51mg (3% AI) in 1 cup, thawed
  34. 46mg (3% AI) in 1 oz
  35. 43mg (3% AI) in 1 cup
  36. 41mg (3% AI) in 1 cup, sliced
  37. 40mg (3% AI) in 1 cup, without pits
  38. 40mg (2% AI) in 1 cup
  39. 39mg (2% AI) in 1 cup
  40. 37mg (2% AI) in 1 cup, cubes
  41. 37mg (2% AI) in 1 cup, sliced
  42. 36mg (2% AI) in 1 oz
  43. 35mg (2% AI) in 1 cup, sections
  44. 35mg (2% AI) in 16 oz glass
  45. 29mg (2% AI) in 1 cup, sliced
  46. 29mg (2% AI) in 1 cup sections, without membranes
  47. 28mg (2% AI) in 1 cup, chunks
  48. 27mg (2% AI) in 1 cup
  49. 27mg (2% AI) in 1 cup
  50. 25mg (2% AI) in 16 oz glass
  51. 24mg (2% AI) in 1 cup, chopped
  52. 24mg (1% AI) in 1 fruit without refuse
  53. 22mg (1% AI) in 1 cup
  54. 20mg (1% AI) in 1 cup sections, without membranes
  55. 19mg (1% AI) in 1 cup, cubed
  56. 19mg (1% AI) in 1 cup
  57. 18mg (1% AI) in 1 cup sections, with juice
  58. 17mg (1% AI) in 1 cup
  59. 17mg (1% AI) in 1 cup
  60. 17mg (1% AI) in 1 cup
  61. 17mg (1% AI) in 1 cup
  62. 17mg (1% AI) in 1 cup
  63. 17mg (1% AI) in 1 cup slices
  64. 15mg (1% AI) in 1 cup sections, without membranes
  65. 14mg (1% AI) in 5 olives
  66. 13mg (1% AI) in 1 fruit (2 Inch dia)
  67. 13mg (1% AI) in 1 cup
  68. 13mg (1% AI) in 1 cup, sections
  69. 12mg (1% AI) in 1 cup
  70. 12mg (1% AI) in 1 cup
  71. 12mg (1% AI) in 8 fl oz
  72. 12mg (1% AI) in 1 cup sections, with juice
  73. 12mg (1% AI) in 1 cup sections, with juice
  74. 12mg (1% AI) in 1 cup sections, with juice
  75. 12mg (1% AI) in 1 cup sections, with juice
  76. 12mg (1% AI) in 1 cup sections, with juice
  77. 12mg (1% AI) in 1 cup sections, with juice
  78. 11mg (1% AI) in 1 cup, quartered or chopped
  79. 9mg (1% AI) in 1/4 cup
  80. 9mg (1% AI) in 1 fruit without refuse
  81. 9mg (1% AI) in 1 oz handful
  82. 8mg in 1 cup slices
  83. 8mg in 3 olives
  84. 7mg in 1 fruit (2-1/2 Inch dia)
  85. 6mg in 1 super colossal
  86. 5mg in 3 prunes
  87. 5mg in 1 oz (5 rings)
  88. 4mg in 1 fruit
  89. 3mg in 1/4 cup
  90. 3mg in 1 cup slices
  91. 3mg in 1 cup slices
  92. 3mg in 1 oz (about 2 halves)
  93. 2mg in 1 cup
  94. 2mg in 50 raisins
  95. 1mg in 1 cup
  96. 1mg in 1 cup, slices
  97. 1mg in 1 cherry (NLEA serving)
  98. 1mg in 1 fruit 2-1/4 Inch high x 2-1/2 Inch dia
  99. 1mg in 3 dates
  100. 1mg in 1 oz (2 halves)

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

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