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96 Fruits Highest in Omega 3s

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1600mg Omega 3s = 100% AI
  1. Fried Yellow Plantains
    379mg (24% AI) in 1 cup
  2. California Avocados
    255mg (16% AI) in 1 cup, pureed
  3. Cherimoya
    254mg (16% AI) in 1 cup, pieces
  4. Avocados
    223mg (14% AI) in 1 avocado, NS as to Florida or California
  5. Florida Avocados
    221mg (14% AI) in 1 cup, pureed
  6. Guavas
    185mg (12% AI) in 1 cup
  7. Frozen Raspberries
    176mg (11% AI) in 1 cup, unthawed
  8. Blueberries (frozen)
    174mg (11% AI) in 1 cup, unthawed
  9. Strawberry Guavas
    173mg (11% AI) in 1 cup
  10. Raspberries
    155mg (10% AI) in 1 cup
  11. Mamey Sapote
    144mg (9% AI) in 1 cup 1 Inch pieces
  12. Blackberries
    135mg (8% AI) in 1 cup
  13. Jackfruit
    130mg (8% AI) in 1 cup, sliced
  14. Litchis
    124mg (8% AI) in 1 cup
  15. Elderberries
    123mg (8% AI) in 1 cup
  16. Strawberries
    108mg (7% AI) in 1 cup, sliced
  17. Sour Red Cherries (frozen)
    101mg (6% AI) in 1 cup, unthawed
  18. Melon Balls
    97mg (6% AI) in 1 cup, unthawed
  19. Loganberries (frozen)
    87mg (5% AI) in 1 cup, unthawed
  20. Blueberries
    86mg (5% AI) in 1 cup
  21. Mangos
    84mg (5% AI) in 1 cup pieces
  22. Cantaloupe Melons
    81mg (5% AI) in 1 cup, balls
  23. European Black Currants
    81mg (5% AI) in 1 cup
  24. Kiwifruit
    76mg (5% AI) in 1 cup, sliced
  25. Gooseberries
    69mg (4% AI) in 1 cup
  26. Sour Red Cherries
    68mg (4% AI) in 1 cup, without pits
  27. Papaya
    68mg (4% AI) in 1 cup 1 Inch pieces
  28. Boysenberries (frozen)
    66mg (4% AI) in 1 cup, unthawed
  29. Dried Sweetened Blueberries
    65mg (4% AI) in 1/4 cup
  30. Honeydew Melon
    56mg (4% AI) in 1 cup, diced (approx 20 pieces per cup)
  31. Lemons
    55mg (3% AI) in 1 cup, sections
  32. Frozen Strawberries
    51mg (3% AI) in 1 cup, thawed
  33. Dried Sweetened Mango
    46mg (3% AI) in 1 oz
  34. Bananas
    41mg (3% AI) in 1 cup, sliced
  35. Cherries (sweet)
    40mg (3% AI) in 1 cup, without pits
  36. Breadfruit
    40mg (2% AI) in 1 cup
  37. Red And White Currants
    39mg (2% AI) in 1 cup
  38. Casaba Melon
    37mg (2% AI) in 1 cup, cubes
  39. Plantains
    37mg (2% AI) in 1 cup, sliced
  40. Dried Bananas
    36mg (2% AI) in 1 oz
  41. Tangerines
    35mg (2% AI) in 1 cup, sections
  42. Apple Juice
    35mg (2% AI) in 16 oz glass
  43. Starfruit (carambola)
    29mg (2% AI) in 1 cup, sliced
  44. California Valencia Oranges
    29mg (2% AI) in 1 cup sections, without membranes
  45. Pineapple
    28mg (2% AI) in 1 cup, chunks
  46. Orange Juice
    27mg (2% AI) in 1 cup
  47. Tangerine Juice
    27mg (2% AI) in 1 cup
  48. Grape Juice
    25mg (2% AI) in 16 oz glass
  49. Cranberries
    24mg (2% AI) in 1 cup, chopped
  50. Prickly Pears
    24mg (1% AI) in 1 fruit without refuse
  51. Grapes
    22mg (1% AI) in 1 cup
  52. Florida Oranges
    20mg (1% AI) in 1 cup sections, without membranes
  53. Loquats
    19mg (1% AI) in 1 cup, cubed
  54. Lime Juice
    19mg (1% AI) in 1 cup
  55. Pink Grapefruit
    18mg (1% AI) in 1 cup sections, with juice
  56. Canned Orange Juice
    17mg (1% AI) in 1 cup
  57. Orange Juice From Concentrate
    17mg (1% AI) in 1 cup
  58. Orange Juice With Added Calcium And Vitamin D
    17mg (1% AI) in 1 cup
  59. Red Or Green Grapes (european)
    17mg (1% AI) in 1 cup
  60. Crabapples
    17mg (1% AI) in 1 cup slices
  61. Navel Oranges
    15mg (1% AI) in 1 cup sections, without membranes
  62. Green Olives
    14mg (1% AI) in 5 olives
  63. Limes
    13mg (1% AI) in 1 fruit (2 Inch dia)
  64. Grape Juice (with Added Vitamin C)
    13mg (1% AI) in 1 cup
  65. Oranges
    13mg (1% AI) in 1 cup, sections
  66. White Grapefruit Juice
    12mg (1% AI) in 1 cup
  67. Pink Grapefruit Juice
    12mg (1% AI) in 1 cup
  68. Grapefruit Juice
    12mg (1% AI) in 8 fl oz
  69. Grapefruit
    12mg (1% AI) in 1 cup sections, with juice
  70. California Grapefruit
    12mg (1% AI) in 1 cup sections, with juice
  71. Florida Grapefruit
    12mg (1% AI) in 1 cup sections, with juice
  72. White Grapefruit
    12mg (1% AI) in 1 cup sections, with juice
  73. White California Grapefruit
    12mg (1% AI) in 1 cup sections, with juice
  74. White Florida Grapefruit
    12mg (1% AI) in 1 cup sections, with juice
  75. Apples
    11mg (1% AI) in 1 cup, quartered or chopped
  76. Dried Sweetened Cranberries
    9mg (1% AI) in 1/4 cup
  77. Kumquats
    9mg (1% AI) in 1 fruit without refuse
  78. Golden Seedless Raisins
    9mg (1% AI) in 1 oz handful
  79. Apples (without Skin)
    8mg in 1 cup slices
  80. Olives
    8mg in 3 olives
  81. Fuyu Persimmon
    7mg in 1 fruit (2-1/2 Inch dia)
  82. Jumbo Olives
    6mg in 1 super colossal
  83. Prunes (dried Plums)
    5mg in 3 prunes
  84. Dried Apples
    5mg in 1 oz (5 rings)
  85. Dried Litchis
    4mg in 1 fruit
  86. Dried Peaches (low-moisture)
    3mg in 1/4 cup
  87. Yellow Peaches
    3mg in 1 cup slices
  88. Nectarines
    3mg in 1 cup slices
  89. Dried Peaches
    3mg in 1 oz (about 2 halves)
  90. Passion Fruit (granadilla)
    2mg in 1 cup
  91. Raisins
    2mg in 50 raisins
  92. Mulberries
    1mg in 1 cup
  93. Pears
    1mg in 1 cup, slices
  94. Maraschino Cherries (canned)
    1mg in 1 cherry (NLEA serving)
  95. Asian Pears
    1mg in 1 fruit 2-1/4 Inch high x 2-1/2 Inch dia
  96. Dates (deglet Noor)
    1mg in 3 dates

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