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200 Foods Highest in Omega 6s

Ranked by a Common Serving Size
17000mg Omega 6s = 100% AI
  1. Seeds Sunflower Seed Kernels Toasted With Salt Added
    50103mg (295% AI) in 1 cup
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  2. Seeds Sunflower Seed Kernels Dry Roasted With Salt Added
    41961mg (247% AI) in 1 cup
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  3. Fried Onion Rings
    31829mg (187% AI) in 1 serving
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  4. Seeds Sesame Seed Kernels Toasted Without Salt Added (Decorticated)
    26437mg (156% AI) in 1 cup
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  5. Seeds Sesame Seed Kernels Toasted With Salt Added (Decorticated)
    26437mg (156% AI) in 1 cup
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  6. Peanuts Valencia Oil-roasted With Salt
    25574mg (150% AI) in 1 cup
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  7. Peanuts Valencia Oil-roasted Without Salt
    25574mg (150% AI) in 1 cup
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  8. Peanuts Spanish Raw
    25100mg (148% AI) in 1 cup
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  9. Peanuts Spanish Oil-roasted With Salt
    24984mg (147% AI) in 1 cup
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  10. Peanuts Spanish Oil-roasted Without Salt
    24984mg (147% AI) in 1 cup
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  11. Nuts Pecans Oil Roasted Without Salt Added
    24807mg (146% AI) in 1 cup
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  12. Nuts Pecans Oil Roasted With Salt Added
    24807mg (146% AI) in 1 cup
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  13. Peanuts Valencia Raw
    24074mg (142% AI) in 1 cup
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  14. Nuts Mixed Nuts Dry Roasted With Peanuts Salt Added Chosen Roaster
    23025mg (135% AI) in 1 cup
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  15. Restaurant Family Style Onion Rings
    22714mg (134% AI) in 1 serving
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  16. Peanuts All Types Oil-roasted With Salt
    21874mg (129% AI) in 1 cup, chopped
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  17. Peanuts All Types Oil-roasted Without Salt
    21858mg (129% AI) in 1 cup,
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  18. Soybeans Mature Seeds Roasted Salted
    21748mg (128% AI) in 1 cup
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  19. Soybeans Mature Seeds Roasted No Salt Added
    21748mg (128% AI) in 1 cup
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  20. Peanuts Virginia Raw
    21395mg (126% AI) in 1 cup
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  21. T.g.i. Fridays Chicken Fingers
    21254mg (125% AI) in 1 serving
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  22. Peanuts Virginia Oil-roasted With Salt
    20935mg (123% AI) in 1 cup
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  23. Peanuts Virginia Oil-roasted Without Salt
    20935mg (123% AI) in 1 cup
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  24. Cracker Barrel Onion Rings Thick-cut
    20290mg (119% AI) in 1 serving
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  25. Bacon Meatless
    19809mg (117% AI) in 1 cup
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  26. Nuts Mixed Nuts Oil Roasted With Peanuts Without Salt Added
    19458mg (114% AI) in 1 cup
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  27. Nuts Mixed Nuts Oil Roasted With Peanuts With Salt Added
    19458mg (114% AI) in 1 cup
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  28. Kielbasa Sausage (Cooked)
    18737mg (110% AI) in 1 link
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  29. Soybeans Mature Seeds Raw
    18461mg (109% AI) in 1 cup
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  30. Applebees Double Crunch Shrimp
    17776mg (105% AI) in 1 serving
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  31. Nuts Mixed Nuts Dry Roasted With Peanuts Salt Added Planters Pistachio Blend
    16983mg (100% AI) in 1 cup
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  32. Restaurant Chinese Kung Pao Chicken
    16544mg (97% AI) in 1 order
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  33. Snacks Trail Mix Regular With Chocolate Chips Unsalted Nuts And Seeds
    16367mg (96% AI) in 1 cup
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  34. Nuts Pistachio Nuts Dry Roasted With Salt Added
    16144mg (95% AI) in 1 cup
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  35. Agutuk Fish With Shortening (Alaskan Ice Cream) (Alaska Native)
    16100mg (95% AI) in 100 grams
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  36. Dennys Onion Rings
    15675mg (92% AI) in 1 serving
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  37. Topping Smuckers Magic Shell
    15082mg (89% AI) in 100 grams
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  38. T.g.i. Fridays Fridays Shrimp Breaded
    14859mg (87% AI) in 1 serving
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  39. Applebees Chicken Tenders Platter
    14645mg (86% AI) in 1 serving
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  40. Restaurant Family Style Chicken Tenders
    14621mg (86% AI) in 1 serving
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  41. Extruded Corn Chips
    14509mg (85% AI) in 1 cup, crushed
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  42. Pie Crust Standard-type Frozen Ready-to-bake Unenriched
    14501mg (85% AI) in 1 crust, single 9 Inch
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  43. Snacks Trail Mix Regular
    14370mg (85% AI) in 1 cup
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  44. Snacks Trail Mix Regular Unsalted
    14370mg (85% AI) in 1 cup
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  45. Pinon Nuts Roasted (Navajo)
    14280mg (84% AI) in 100 grams
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  46. Subway Tuna Sub
    14192mg (83% AI) in 6 inch sub
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  47. Restaurant Family Style Shrimp Breaded And Fried
    14029mg (83% AI) in 1 serving
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  48. Kfc Fried Chicken Extra Crispy Skin And Breading
    13572mg (80% AI) in 100 grams
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  49. Onion Rings Breaded And Fried
    13567mg (80% AI) in 1 package (18 onion rings)
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  50. Restaurant Latino Arroz Con Grandules (Rice And Pigeonpeas)
    13537mg (80% AI) in 1 serving
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  51. Submarine Sandwich Tuna On White Bread With Lettuce And Tomato
    13331mg (78% AI) in 6 inch sub
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  52. Pie Crust Cookie-type Prepared From Recipe Vanilla Wafer Chilled
    13126mg (77% AI) in 1 cup
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  53. Burger King Original Chicken Sandwich
    13036mg (77% AI) in 1 sandwich
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  54. KFC Fried Chicken Breast
    12633mg (74% AI) in 1 breast, with skin
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  55. Restaurant Chinese Chicken And Vegetables
    12488mg (73% AI) in 1 order
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  56. Fish Sandwich With Tartar Sauce
    12483mg (73% AI) in 1 sandwich
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  57. Burger King Premium Fish Sandwich
    12483mg (73% AI) in 1 sandwich
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  58. Cracker Barrel Chicken Tenderloin Platter Fried
    12327mg (73% AI) in 1 serving
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  59. Dennys Chicken Strips
    12267mg (72% AI) in 1 serving
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  60. T.g.i. Fridays French Fries
    12113mg (71% AI) in 1 serving
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  61. Cracker Barrel Farm Raised Catfish Platter
    12100mg (71% AI) in 1 serving
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  62. Cracker Barrel Steak Fries
    12066mg (71% AI) in 1 serving
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  63. Restaurant Chinese Lemon Chicken
    11806mg (69% AI) in 9 pieces
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  64. Imitation Cheese American Or Cheddar Low Cholesterol
    11796mg (69% AI) in 1 cup, shredded
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  65. Restaurant Chinese Sesame Chicken
    11435mg (67% AI) in 9 pieces
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  66. Kfc Fried Chicken Extra Crispy Thigh Meat And Skin With Breading
    11161mg (66% AI) in 1 thigh, with skin
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  67. Cracker Barrel Country Fried Shrimp Platter
    11154mg (66% AI) in 1 serving
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  68. Cracker Barrel Coleslaw
    11069mg (65% AI) in 1 serving
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  69. Nuts Cashew Nuts Oil Roasted With Salt Added
    10937mg (64% AI) in 1 cup, whole
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  70. Firm Tofu
    10934mg (64% AI) in 1 cup
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  71. Restaurant Family Style Fried Mozzarella Sticks
    10932mg (64% AI) in 1 serving
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  72. Walnuts
    10818mg (64% AI) in 1 oz (14 halves)
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  73. Mcdonalds Creamy Ranch Sauce
    10725mg (63% AI) in 1 (1/2) oz
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  74. Dennys Fish Fillet Battered Or Breaded Fried
    10669mg (63% AI) in 1 serving
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  75. Restaurant Chinese Beef And Vegetables
    10642mg (63% AI) in 1 order
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  76. Seeds Sunflower Seed Kernels Toasted Without Salt
    10619mg (62% AI) in 1 oz
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  77. Burger King Onion Rings
    10552mg (62% AI) in 1 small
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  78. Restaurant Chinese General Tsos Chicken
    10491mg (62% AI) in 9 pieces
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  79. Dennys Mozzarella Cheese Sticks
    10481mg (62% AI) in 1 serving
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  80. Burger King Whopper With Cheese
    10475mg (62% AI) in 1 item
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  81. Restaurant Family Style Fish Fillet Battered Or Breaded Fried
    10414mg (61% AI) in 1 serving
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  82. Raw Chicken Leg
    10399mg (61% AI) in 1 leg, with skin (Sum of drumstick+thigh+back)
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  83. Burger King Double Whopper with Cheese
    10354mg (61% AI) in 1 item
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  84. Restaurant Chinese Orange Chicken
    10210mg (60% AI) in 9 pieces
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  85. Poultry Mechanically Deboned From Backs And Necks With Skin Raw
    10170mg (60% AI) in 1/2 lb
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  86. Oil Safflower Salad Or Cooking Linoleic (Over 70%)
    10149mg (60% AI) in 1 tbsp
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  87. Restaurant Chinese Shrimp And Vegetables
    10127mg (60% AI) in 1 order
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  88. Sauce Pesto Classico Basil Pesto Ready-to-serve
    10019mg (59% AI) in 1/4 cup
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  89. Nuts Walnuts Dry Roasted With Salt Added
    9993mg (59% AI) in 1 oz
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  90. Burger King Double Whopper No Cheese
    9978mg (59% AI) in 1 item
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  91. Hamburger; Double Large Patty; With Condiments Vegetables And Mayonnaise
    9978mg (59% AI) in 1 item
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  92. Restaurant Family Style French Fries
    9897mg (58% AI) in 1 serving
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  93. Applebees Fish Hand Battered
    9770mg (57% AI) in 1 serving
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  94. Seeds Sunflower Seed Kernels Oil Roasted Without Salt
    9718mg (57% AI) in 1 oz
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  95. Seeds Sunflower Seed Kernels Oil Roasted With Salt Added
    9718mg (57% AI) in 1 oz
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  96. Coleslaw (Fast Food)
    9678mg (57% AI) in 1 cup
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  97. Black Walnuts (Dried)
    9588mg (56% AI) in 1 oz
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  98. Butternuts (Dried)
    9578mg (56% AI) in 1 oz
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  99. Dennys French Fries
    9573mg (56% AI) in 1 serving
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  100. Pine Nuts (Dried)
    9544mg (56% AI) in 1 oz (167 kernels)
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  101. Turkey Mechanically Deboned From Turkey Frames Raw
    9489mg (56% AI) in 1/2 lb
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  102. Grapeseed Oil
    9466mg (56% AI) in 1 tablespoon
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  103. Turkey Skin From Whole (Light And Dark) Roasted
    9413mg (55% AI) in 1 serving
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  104. Poultry Mechanically Deboned From Mature Hens Raw
    9330mg (55% AI) in 1/2 lb
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  105. Dry Roasted Sunflower Seeds
    9310mg (55% AI) in 1 oz
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  106. Dry Roasted Sunflower Seeds (With Salt)
    9310mg (55% AI) in 1 oz
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  107. Sauce Homemade White Thick
    9305mg (55% AI) in 1 cup
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  108. Restaurant Chinese Sweet And Sour Chicken
    9281mg (55% AI) in 9 pieces
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  109. Soy Flour Full-fat Roasted
    9251mg (54% AI) in 1 cup, stirred
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  110. Frijoles Rojos Volteados (Refried Beans Red Canned)
    9243mg (54% AI) in 1 cup
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  111. Chicken Pot Pie Frozen Entree Prepared
    9184mg (54% AI) in 1 pie
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  112. Restaurant Family Style Chicken Fingers From Kids Menu
    9137mg (54% AI) in 1 serving
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  113. Soybean Curd Cheese
    9072mg (53% AI) in 1 cup
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  114. Ground Turkey Raw
    9036mg (53% AI) in 1 lb
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  115. Cracker Barrel Macaroni N Cheese Plate From Kids Menu
    9028mg (53% AI) in 1 serving
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  116. Oil Sunflower Linoleic (Approx. 65%)
    8935mg (53% AI) in 1 tbsp
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  117. Soup Clam Chowder New England Reduced Sodium Canned Ready-to-serve
    8844mg (52% AI) in 1 can
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  118. Granola Homemade
    8777mg (52% AI) in 1 cup
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  119. Soy Flour Full-fat Raw
    8635mg (51% AI) in 1 cup, stirred
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  120. Restaurant Chinese Vegetable Lo Mein Without Meat
    8522mg (50% AI) in 1 order
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  121. Turkey Retail Parts Breast Meat Only With Added Solution Raw
    8513mg (50% AI) in 1 breast
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  122. Poppyseed Oil
    8486mg (50% AI) in 1 tablespoon
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  123. Potato Salad Home-prepared
    8363mg (49% AI) in 1 cup
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  124. Applebees French Fries
    8330mg (49% AI) in 1 serving
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  125. Restaurant Mexican Cheese Tamales
    8293mg (49% AI) in 1 serving serving size varied from 1 to 3 tamales
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  126. Kfc Fried Chicken Original Recipe Breast Meat And Skin With Breading
    8257mg (49% AI) in 1 breast, with skin
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  127. Hemp Seeds
    8236mg (48% AI) in 1oz
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  128. Restaurant Latino Arroz Con Habichuelas Colorados (Rice And Red Beans)
    7989mg (47% AI) in 1 serving
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  129. Seeds Watermelon Seed Kernels Dried
    7979mg (47% AI) in 1 oz
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  130. Safflower Seeds
    7976mg (47% AI) in 1 oz
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  131. McDonalds Big Breakfast
    7962mg (47% AI) in 1 item 9.5 oz
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  132. Restaurant Chinese Sweet And Sour Pork
    7948mg (47% AI) in 9 pieces
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  133. USDA Commodity Food Oil Vegetable Low Saturated Fat
    7852mg (46% AI) in 1 tbsp
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  134. Sauce Alfredo Mix Dry
    7845mg (46% AI) in 100 grams
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  135. Oil Industrial Soy Low Linolenic
    7835mg (46% AI) in 1 tablespoon
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  136. Crispy Chicken Bacon And Tomato Club Sandwich With Cheese Lettuce And Mayonnaise
    7816mg (46% AI) in 1 sandwich
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  137. Fast Foods Crispy Chicken Filet Sandwich With Lettuce And Mayonnaise
    7772mg (46% AI) in 1 sandwich
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  138. Mcdonalds Premium Crispy Chicken Classic Sandwich
    7744mg (46% AI) in 1 item
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  139. Boiled Soybeans (Edamame)
    7680mg (45% AI) in 1 cup
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  140. Soybeans Mature Seeds Cooked Boiled With Salt
    7680mg (45% AI) in 1 cup
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  141. Pie Crust Deep Dish Frozen Unbaked Made With Enriched Flour
    7661mg (45% AI) in 1 pie crust (average weight)
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  142. Pie Crust Deep Dish Frozen Baked Made With Enriched Flour
    7628mg (45% AI) in 1 pie crust (average weight)
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  143. Pork Cured Ham Separable Fat Boneless Unheated
    7593mg (45% AI) in 4 oz
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  144. Wendys Crispy Chicken Sandwich
    7578mg (45% AI) in 1 sandwich
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  145. Chicken Meatless
    7496mg (44% AI) in 1 cup
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  146. Cracker Barrel Chicken Tenderloin Platter Fried From Kids Menu
    7484mg (44% AI) in 1 serving
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  147. Winged Beans Mature Seeds Raw
    7404mg (44% AI) in 1 cup
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  148. Hamburger; Single Regular Patty; Double Decker Bun With Condiments And Special Sauce
    7298mg (43% AI) in 1 item
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  149. Corn Oil
    7278mg (43% AI) in 1 tbsp
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  150. Sauce Pesto Ready-to-serve Shelf Stable
    7268mg (43% AI) in 1/4 cup
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  151. Cheeseburger; Double Regular Patty; Double Decker Bun With Condiments And Special Sauce
    7234mg (43% AI) in 1 item
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  152. Chicken Broilers Or Fryers Skin Only Cooked Fried Batter
    7228mg (43% AI) in 1 unit (yield from 1 lb ready-to-cook chicken)
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  153. Green Soybeans
    7227mg (43% AI) in 1 cup
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  154. Walnut Oil
    7194mg (42% AI) in 1 tbsp
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  155. Salad Dressing Mayonnaise Soybean And Safflower Oil With Salt
    7176mg (42% AI) in 1 tablespoon
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  156. Snacks Trail Mix Tropical
    7168mg (42% AI) in 1 cup
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  157. Pie Crust Refrigerated Regular Unbaked
    7145mg (42% AI) in 1 pie crust (average weight)
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  158. Agutuk Fish/berry With Seal Oil (Alaskan Ice Cream) (Alaska Native)
    7100mg (42% AI) in 100 grams
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  159. Dried Pine Nuts
    7066mg (42% AI) in 1 oz
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  160. Pie Crust Refrigerated Regular Baked
    7053mg (41% AI) in 1 pie crust
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  161. Vegetarian Fillets
    7048mg (41% AI) in 1 fillet
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  162. Fish Sandwich With Tartar Sauce And Cheese
    7034mg (41% AI) in 1 sandwich
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  163. Mcdonalds Filet-o-fish
    7034mg (41% AI) in 1 sandwich
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  164. Cottonseed Oil
    7004mg (41% AI) in 1 tablespoon
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  165. Hamburger; Single Large Patty; With Condiments Vegetables And Mayonnaise
    6988mg (41% AI) in 1 item
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  166. Oil Industrial Soy Refined For Woks And Light Frying
    6976mg (41% AI) in 1 tbsp
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  167. Popeyes Coleslaw
    6973mg (41% AI) in 1 package
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  168. Soybean Oil
    6929mg (41% AI) in 1 tbsp
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  169. Brazilnuts
    6924mg (41% AI) in 1 oz (6 kernels)
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  170. Oil Industrial Soy Ultra Low Linolenic
    6923mg (41% AI) in 1 tablespoon
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  171. Tomatoseed Oil
    6909mg (41% AI) in 1 tablespoon
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  172. USDA Commodity Food Oil Vegetable Soybean Refined
    6841mg (40% AI) in 1 tablespoon
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  173. Biscuit With Egg And Bacon
    6827mg (40% AI) in 1 biscuit
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  174. Hash Browns
    6808mg (40% AI) in 1 cup
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  175. Sauce Homemade White Medium
    6783mg (40% AI) in 1 cup
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  176. Pork Fresh Composite Of Separable Fat With Added Solution Cooked
    6748mg (40% AI) in 3 oz
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  177. Frankfurter Meatless
    6735mg (40% AI) in 1 cup, sliced
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  178. Noodles Flat Crunchy Chinese Restaurant
    6727mg (40% AI) in 1 cup
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  179. Tempeh
    6726mg (40% AI) in 1 cup
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  180. Croissant With Egg Cheese And Sausage
    6724mg (40% AI) in 1 sandwich
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  181. Burger King Croissanwich With Sausage Egg And Cheese
    6724mg (40% AI) in 1 sandwich
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  182. Biscuit With Egg And Ham
    6718mg (40% AI) in 1 biscuit
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  183. Dennys Coleslaw
    6670mg (39% AI) in 1 serving
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  184. Abbott Ensure Plus Ready-to-drink
    6612mg (39% AI) in 1 cup
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  185. Restaurant Family Style Coleslaw
    6560mg (39% AI) in 1 serving
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  186. Quesadilla With Chicken
    6548mg (39% AI) in 1 each quesadilla
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  187. Wendys Homestyle Chicken Fillet Sandwich
    6539mg (38% AI) in 1 item
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  188. Restaurant Chinese Chicken Chow Mein
    6511mg (38% AI) in 1 order
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  189. Dried Sunflower Seeds
    6454mg (38% AI) in 1 oz
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  190. Fast Foods Cheeseburger; Double Large Patty; With Condiments Vegetables And Mayonnaise
    6450mg (38% AI) in 1 item
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  191. Oil Cooking And Salad Enova 80% Diglycerides
    6431mg (38% AI) in 1 tbsp (1 NLEA serving)
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  192. Dennys Spaghetti And Meatballs
    6390mg (38% AI) in 1 serving
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  193. Nuts Formulated Wheat-based All Flavors Except Macadamia Without Salt
    6375mg (38% AI) in 1 oz
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  194. Wendys Chicken Nuggets
    6332mg (37% AI) in 5 pieces
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  195. Dennys Chicken Nuggets Star Shaped From Kids Menu
    6277mg (37% AI) in 1 serving 4 pieces in serving
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  196. Raw Chicken Thigh
    6203mg (36% AI) in 1 thigh with skin
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  197. Restaurant Mexican Cheese Enchilada
    6178mg (36% AI) in 1 serving serving size varied from 1 to 3 enchiladas
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  198. Cracker Barrel Macaroni N Cheese
    6176mg (36% AI) in 1 serving
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  199. Restaurant Chinese Vegetable Chow Mein Without Meat Or Noodles
    6162mg (36% AI) in 1 order
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  200. Oil Soybean Salad Or Cooking (Partially Hydrogenated) And Cottonseed
    6161mg (36% AI) in 1 tablespoon
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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