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100 Fruits Highest in Omega 3s

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