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200 Foods Highest in Omega 6s

Ranked by a serving size.

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17000mg Omega 6s = 100% AI
  1. 31829mg (187% AI) in 1 serving
  2. 18737mg (110% AI) in 1 link
  3. 14509mg (85% AI) in 1 cup, crushed
  4. 14192mg (83% AI) in 6 inch sub
  5. 13567mg (80% AI) in 1 package (18 onion rings)
  6. 13331mg (78% AI) in 6 inch sub
  7. 12633mg (74% AI) in 1 breast, with skin
  8. 12483mg (73% AI) in 1 sandwich
  9. 10934mg (64% AI) in 1 cup
  10. 10818mg (64% AI) in 1 oz (14 halves)
  11. 9978mg (59% AI) in 1 item
  12. 9678mg (57% AI) in 1 cup
  13. 9588mg (56% AI) in 1 oz
  14. 9578mg (56% AI) in 1 oz
  15. 9544mg (56% AI) in 1 oz (167 kernels)
  16. 9466mg (56% AI) in 1 tablespoon
  17. 9310mg (55% AI) in 1 oz
  18. 9310mg (55% AI) in 1 oz
  19. 8777mg (52% AI) in 1 cup
  20. 8486mg (50% AI) in 1 tablespoon
  21. 8236mg (48% AI) in 1oz
  22. 7976mg (47% AI) in 1 oz
  23. 7816mg (46% AI) in 1 sandwich
  24. 7680mg (45% AI) in 1 cup
  25. 7298mg (43% AI) in 1 item
  26. 7278mg (43% AI) in 1 tbsp
  27. 7234mg (43% AI) in 1 item
  28. 7194mg (42% AI) in 1 tbsp
  29. 7066mg (42% AI) in 1 oz
  30. 7034mg (41% AI) in 1 sandwich
  31. 7004mg (41% AI) in 1 tablespoon
  32. 6988mg (41% AI) in 1 item
  33. 6929mg (41% AI) in 1 tbsp
  34. 6924mg (41% AI) in 1 oz (6 kernels)
  35. 6909mg (41% AI) in 1 tablespoon
  36. 6827mg (40% AI) in 1 biscuit
  37. 6808mg (40% AI) in 1 cup
  38. 6724mg (40% AI) in 1 sandwich
  39. 6718mg (40% AI) in 1 biscuit
  40. 6612mg (39% AI) in 1 cup
  41. 6548mg (39% AI) in 1 each quesadilla
  42. 6454mg (38% AI) in 1 oz
  43. 6203mg (36% AI) in 1 thigh with skin
  44. 6134mg (36% AI) in 1 piece (1/12 of a cake)
  45. 6037mg (36% AI) in 2 tbsp
  46. 5928mg (35% AI) in 1 biscuit
  47. 5927mg (35% AI) in 2 cookie 2011 label
  48. 5916mg (35% AI) in 1 item
  49. 5902mg (35% AI) in 1 cup
  50. 5900mg (35% AI) in 1 cup chopped
  51. 5886mg (35% AI) in 1 oz
  52. 5866mg (35% AI) in 1 oz
  53. 5866mg (35% AI) in 1 oz
  54. 5858mg (34% AI) in 1 oz (19 halves)
  55. 5857mg (34% AI) in 1 oz
  56. 5839mg (34% AI) in 6 pieces
  57. 5759mg (34% AI) in 1 piece (1/12 of a cake)
  58. 5620mg (33% AI) in 1 sandwich
  59. 5617mg (33% AI) in 1 tablespoon
  60. 5570mg (33% AI) in 1 oz
  61. 5570mg (33% AI) in 1 oz
  62. 5560mg (33% AI) in 1 oz
  63. 5509mg (32% AI) in 1 sandwich
  64. 5465mg (32% AI) in 1 tablespoon
  65. 5279mg (31% AI) in 1 cup, drained
  66. 5241mg (31% AI) in 1 cup chopped
  67. 5223mg (31% AI) in 1 oz
  68. 5048mg (30% AI) in 2 tbsp
  69. 4956mg (29% AI) in 1 item
  70. 4844mg (28% AI) in 1 serving
  71. 4783mg (28% AI) in 1 cup
  72. 4637mg (27% AI) in 100 grams
  73. 4625mg (27% AI) in 1 sandwich
  74. 4542mg (27% AI) in 1 tablespoon
  75. 4433mg (26% AI) in 2 tbsp
  76. 4418mg (26% AI) in 1 oz
  77. 4350mg (26% AI) in 1 sandwich
  78. 4320mg (25% AI) in 1 tbsp
  79. 4265mg (25% AI) in 1 leg, with skin (Sum of drumstick+thigh+back)
  80. 4151mg (24% AI) in 100 grams
  81. 4101mg (24% AI) in 1 piece (1/8 of 9 Inch dia)
  82. 4068mg (24% AI) in 1 oz
  83. 4066mg (24% AI) in 1 item
  84. 4002mg (24% AI) in 1 oz (49 kernels)
  85. 3985mg (23% AI) in 1 tablespoon
  86. 3954mg (23% AI) in 1 serving
  87. 3940mg (23% AI) in 1 item
  88. 3931mg (23% AI) in 2 tbsp
  89. 3922mg (23% AI) in 1 item
  90. 3886mg (23% AI) in 1 item
  91. 3885mg (23% AI) in 1 cup, pureed
  92. 3812mg (22% AI) in 3/4 cup (1 NLEA serving)
  93. 3792mg (22% AI) in 1 thigh with skin
  94. 3781mg (22% AI) in 1 cup
  95. 3728mg (22% AI) in 1 oz (49 kernels)
  96. 3717mg (22% AI) in 1 item
  97. 3714mg (22% AI) in 1 rack
  98. 3676mg (22% AI) in 1 oz (22 whole kernels)
  99. 3659mg (22% AI) in 3 oz
  100. 3634mg (21% AI) in 1 cup, pureed
  101. 3630mg (21% AI) in 1 chop
  102. 3610mg (21% AI) in 2 tbsp
  103. 3558mg (21% AI) in 1 piece (1/9 of 8 Inch square)
  104. 3551mg (21% AI) in 1 piece
  105. 3551mg (21% AI) in 1 serving small
  106. 3537mg (21% AI) in 100 grams
  107. 3536mg (21% AI) in 1 serving
  108. 3506mg (21% AI) in 6 inch sub
  109. 3504mg (21% AI) in 1 each burrito
  110. 3501mg (21% AI) in 1 oz (23 whole kernels)
  111. 3480mg (20% AI) in 1 tablespoon
  112. 3475mg (20% AI) in 1 cup
  113. 3470mg (20% AI) in 1 tbsp
  114. 3395mg (20% AI) in 1 avocado, NS as to Florida or California
  115. 3367mg (20% AI) in pieces
  116. 3363mg (20% AI) in 1 tbsp
  117. 3317mg (20% AI) in 1 burrito
  118. 3316mg (20% AI) in 1 burrito
  119. 3274mg (19% AI) in 1 cup chips
  120. 3252mg (19% AI) in 3 oz
  121. 3221mg (19% AI) in 1 item
  122. 3160mg (19% AI) in 1 tbsp
  123. 3154mg (19% AI) in 1/4 cup
  124. 3143mg (18% AI) in 12 inch sub
  125. 3105mg (18% AI) in 1 item
  126. 3105mg (18% AI) in 1 serving 1 cup
  127. 3091mg (18% AI) in 1 cup
  128. 3061mg (18% AI) in 1 oz
  129. 3024mg (18% AI) in 1 oz
  130. 3019mg (18% AI) in 1 tablespoon
  131. 3014mg (18% AI) in 1oz
  132. 2992mg (18% AI) in 1 item
  133. 2957mg (17% AI) in 3 oz
  134. 2922mg (17% AI) in 1 piece (1/9 of 8 Inch square)
  135. 2895mg (17% AI) in 1 piece
  136. 2826mg (17% AI) in 1 leg (Sum of drumstick+thigh+back meat only)
  137. 2822mg (17% AI) in 1 cup
  138. 2820mg (17% AI) in 1 piece
  139. 2781mg (16% AI) in 1 cup
  140. 2780mg (16% AI) in 3oz
  141. 2775mg (16% AI) in 3 oz
  142. 2771mg (16% AI) in 1 oz
  143. 2767mg (16% AI) in 1 sandwich
  144. 2763mg (16% AI) in 1 oz
  145. 2763mg (16% AI) in 1 oz
  146. 2712mg (16% AI) in 3 oz
  147. 2661mg (16% AI) in 1 tbsp
  148. 2561mg (15% AI) in 1 sandwich
  149. 2560mg (15% AI) in 1 tbsp
  150. 2539mg (15% AI) in 1 tbsp
  151. 2499mg (15% AI) in 1 slice
  152. 2496mg (15% AI) in 1 tbsp
  153. 2488mg (15% AI) in 1 oz (85 seeds)
  154. 2486mg (15% AI) in 1 cup
  155. 2466mg (15% AI) in 1 piece
  156. 2466mg (15% AI) in 1 tsp
  157. 2447mg (14% AI) in 1 piece (1/12 of 9 Inch dia)
  158. 2412mg (14% AI) in 1 sandwich
  159. 2408mg (14% AI) in 1 oz (18 kernels)
  160. 2392mg (14% AI) in 1 oz
  161. 2386mg (14% AI) in 1 oz
  162. 2381mg (14% AI) in 1 item
  163. 2369mg (14% AI) in 1 serving 1 bar
  164. 2366mg (14% AI) in 1 tablespoon
  165. 2350mg (14% AI) in 1 breadstick
  166. 2337mg (14% AI) in 1 cup
  167. 2321mg (14% AI) in 3 pieces
  168. 2319mg (14% AI) in 1 oz
  169. 2317mg (14% AI) in 1 tbsp
  170. 2269mg (13% AI) in 1 piece (1/12 of 9 Inch dia)
  171. 2268mg (13% AI) in 1 cup
  172. 2225mg (13% AI) in 1 oz (21 whole kernels)
  173. 2213mg (13% AI) in 6 inch sub
  174. 2210mg (13% AI) in 1 oz
  175. 2207mg (13% AI) in 6 inch sub
  176. 2202mg (13% AI) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
  177. 2183mg (13% AI) in 1 shell
  178. 2177mg (13% AI) in 1 tbsp
  179. 2175mg (13% AI) in 1 oz
  180. 2160mg (13% AI) in 1 oz (15 kernels)
  181. 2146mg (13% AI) in 1 tbsp
  182. 2139mg (13% AI) in 1 bar (1.75 oz)
  183. 2134mg (13% AI) in 3 oz
  184. 2131mg (13% AI) in 1 leg, bone and skin removed (Sum of drumstick+thigh+back meat only)
  185. 2116mg (12% AI) in 1 item
  186. 2116mg (12% AI) in 3 oz
  187. 2091mg (12% AI) in 1 slice
  188. 2084mg (12% AI) in 1 cup
  189. 2056mg (12% AI) in 1 link cooked
  190. 2052mg (12% AI) in 1 cup, diced
  191. 2050mg (12% AI) in 3 slices
  192. 2008mg (12% AI) in 1 item
  193. 1997mg (12% AI) in 1 each taco
  194. 1980mg (12% AI) in 1 drumstick with skin (yield from 1 lb ready-to-cook chicken)
  195. 1966mg (12% AI) in 1 item 6.1 oz
  196. 1963mg (12% AI) in 1 tbsp
  197. 1961mg (12% AI) in 1 tbsp
  198. 1959mg (12% AI) in 1 unit (yield from 1 lb ready-to-cook goose)
  199. 1939mg (11% AI) in 1 cup
  200. 1939mg (11% AI) in 1 cup

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

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