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200 Foods Highest in Omega 6s

Ranked by a Common Serving Size
17000mg Omega 6s = 100% AI
  1. Fried Onion Rings
    31829mg (187% AI) in 1 serving
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  2. Kielbasa Sausage (Cooked)
    18737mg (110% AI) in 1 link
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  3. Extruded Corn Chips
    14509mg (85% AI) in 1 cup, crushed
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  4. Subway Tuna Sub
    14192mg (83% AI) in 6 inch sub
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  5. Onion Rings Breaded And Fried
    13567mg (80% AI) in 1 package (18 onion rings)
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  6. Submarine Sandwich Tuna On White Bread With Lettuce And Tomato
    13331mg (78% AI) in 6 inch sub
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  7. KFC Fried Chicken Breast
    12633mg (74% AI) in 1 breast, with skin
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  8. Fish Sandwich With Tartar Sauce
    12483mg (73% AI) in 1 sandwich
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  9. Firm Tofu
    10934mg (64% AI) in 1 cup
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  10. Walnuts
    10818mg (64% AI) in 1 oz (14 halves)
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  11. Hamburger; Double Large Patty; With Condiments Vegetables And Mayonnaise
    9978mg (59% AI) in 1 item
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  12. Coleslaw (Fast Food)
    9678mg (57% AI) in 1 cup
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  13. Black Walnuts (Dried)
    9588mg (56% AI) in 1 oz
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  14. Butternuts (Dried)
    9578mg (56% AI) in 1 oz
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  15. Pine Nuts (Dried)
    9544mg (56% AI) in 1 oz (167 kernels)
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  16. Grapeseed Oil
    9466mg (56% AI) in 1 tablespoon
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  17. Dry Roasted Sunflower Seeds
    9310mg (55% AI) in 1 oz
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  18. Dry Roasted Sunflower Seeds (With Salt)
    9310mg (55% AI) in 1 oz
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  19. Granola Homemade
    8777mg (52% AI) in 1 cup
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  20. Poppyseed Oil
    8486mg (50% AI) in 1 tablespoon
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  21. Hemp Seeds
    8236mg (48% AI) in 1oz
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  22. Safflower Seeds
    7976mg (47% AI) in 1 oz
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  23. Crispy Chicken Bacon And Tomato Club Sandwich With Cheese Lettuce And Mayonnaise
    7816mg (46% AI) in 1 sandwich
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  24. Boiled Soybeans (Edamame)
    7680mg (45% AI) in 1 cup
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  25. Hamburger; Single Regular Patty; Double Decker Bun With Condiments And Special Sauce
    7298mg (43% AI) in 1 item
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  26. Corn Oil
    7278mg (43% AI) in 1 tbsp
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  27. Cheeseburger; Double Regular Patty; Double Decker Bun With Condiments And Special Sauce
    7234mg (43% AI) in 1 item
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  28. Walnut Oil
    7194mg (42% AI) in 1 tbsp
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  29. Dried Pine Nuts
    7066mg (42% AI) in 1 oz
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  30. Fish Sandwich With Tartar Sauce And Cheese
    7034mg (41% AI) in 1 sandwich
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  31. Cottonseed Oil
    7004mg (41% AI) in 1 tablespoon
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  32. Hamburger; Single Large Patty; With Condiments Vegetables And Mayonnaise
    6988mg (41% AI) in 1 item
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  33. Soybean Oil
    6929mg (41% AI) in 1 tbsp
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  34. Brazilnuts
    6924mg (41% AI) in 1 oz (6 kernels)
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  35. Tomatoseed Oil
    6909mg (41% AI) in 1 tablespoon
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  36. Biscuit With Egg And Bacon
    6827mg (40% AI) in 1 biscuit
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  37. Hash Browns
    6808mg (40% AI) in 1 cup
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  38. Croissant With Egg Cheese And Sausage
    6724mg (40% AI) in 1 sandwich
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  39. Biscuit With Egg And Ham
    6718mg (40% AI) in 1 biscuit
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  40. Abbott Ensure Plus Ready-to-drink
    6612mg (39% AI) in 1 cup
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  41. Quesadilla With Chicken
    6548mg (39% AI) in 1 each quesadilla
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  42. Dried Sunflower Seeds
    6454mg (38% AI) in 1 oz
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  43. Raw Chicken Thigh
    6203mg (36% AI) in 1 thigh with skin
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  44. Yellow Cake with Chocolate Frosting
    6134mg (36% AI) in 1 piece (1/12 of a cake)
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  45. Honey Mustard Salad Dressing
    6037mg (36% AI) in 2 tbsp
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  46. Biscuit With Egg
    5928mg (35% AI) in 1 biscuit
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  47. Mars Snackfood Us Twix Chocolate Fudge Cookie Bars
    5927mg (35% AI) in 2 cookie 2011 label
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  48. Crispy Chicken In Tortilla With Lettuce Cheese And Ranch Sauce
    5916mg (35% AI) in 1 item
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  49. Tofu Prepared With Calcium
    5902mg (35% AI) in 1 cup
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  50. Sauteed Green Bell Peppers
    5900mg (35% AI) in 1 cup chopped
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  51. Dried Pumpkin and Squash Seeds
    5886mg (35% AI) in 1 oz
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  52. Sesame Seeds (Toasted)
    5866mg (35% AI) in 1 oz
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  53. Sesame Butter (Tahini)
    5866mg (35% AI) in 1 oz
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  54. Pecans
    5858mg (34% AI) in 1 oz (19 halves)
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  55. Dried Hickorynuts
    5857mg (34% AI) in 1 oz
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  56. Chicken Breaded And Fried Boneless Pieces Plain
    5839mg (34% AI) in 6 pieces
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  57. Chocolate Cake With Frosting
    5759mg (34% AI) in 1 piece (1/12 of a cake)
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  58. Cheeseburger; Double Regular Patty And Bun; With Condiments And Vegetables
    5620mg (33% AI) in 1 sandwich
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  59. Sesame Oil
    5617mg (33% AI) in 1 tablespoon
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  60. Roasted Squash and Pumpkin Seeds (Unsalted)
    5570mg (33% AI) in 1 oz
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  61. Roasted Squash and Pumpkin Seeds (Salted)
    5570mg (33% AI) in 1 oz
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  62. Dry Roasted Pecans
    5560mg (33% AI) in 1 oz
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  63. Chicken Fillet Sandwich Plain With Pickles
    5509mg (32% AI) in 1 sandwich
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  64. Soybean Lecithin
    5465mg (32% AI) in 1 tablespoon
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  65. Canned Sardines
    5279mg (31% AI) in 1 cup, drained
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  66. Red Bell Peppers (Cooked)
    5241mg (31% AI) in 1 cup chopped
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  67. Dried Beechnuts
    5223mg (31% AI) in 1 oz
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  68. Creamy Poppyseed Salad Dressing
    5048mg (30% AI) in 2 tbsp
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  69. Bagel With Egg Sausage Patty Cheese And Condiments
    4956mg (29% AI) in 1 item
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  70. Nachos With Cheese Beans Ground Beef And Tomatoes
    4844mg (28% AI) in 1 serving
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  71. Cooked Green Soybeans
    4783mg (28% AI) in 1 cup
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  72. Hersheys Payday Bar
    4637mg (27% AI) in 100 grams
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  73. Cheeseburger; Single Large Patty; With Condiments Vegetables And Mayonnaise
    4625mg (27% AI) in 1 sandwich
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  74. Rice Bran Oil
    4542mg (27% AI) in 1 tablespoon
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  75. Peanut Butter (Chunk Style)
    4433mg (26% AI) in 2 tbsp
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  76. Raw Peanuts
    4418mg (26% AI) in 1 oz
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  77. Grilled Chicken Bacon And Tomato Club Sandwich With Cheese Lettuce And Mayonnaise
    4350mg (26% AI) in 1 sandwich
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  78. Peanut Oil
    4320mg (25% AI) in 1 tbsp
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  79. Roasted Chicken Leg
    4265mg (25% AI) in 1 leg, with skin (Sum of drumstick+thigh+back)
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  80. Chocolate Covered Candy (Low Sugar or Low Calorie)
    4151mg (24% AI) in 100 grams
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  81. Blueberry Pie
    4101mg (24% AI) in 1 piece (1/8 of 9 Inch dia)
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  82. Sesame Crunch
    4068mg (24% AI) in 1 oz
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  83. Biscuit With Crispy Chicken Fillet
    4066mg (24% AI) in 1 item
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  84. Pistachio Nuts
    4002mg (24% AI) in 1 oz (49 kernels)
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  85. Apricot Kernel Oil
    3985mg (23% AI) in 1 tablespoon
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  86. Yellow Cake With Vanilla Frosting
    3954mg (23% AI) in 1 serving
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  87. Griddle Cake Sandwich Egg Cheese And Sausage
    3940mg (23% AI) in 1 item
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  88. Unsalted Peanut Butter (Smooth)
    3931mg (23% AI) in 2 tbsp
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  89. English Muffin With Egg Cheese And Sausage
    3922mg (23% AI) in 1 item
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  90. Bagel With Breakfast Steak Egg Cheese And Condiments
    3886mg (23% AI) in 1 item
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  91. California Avocados
    3885mg (23% AI) in 1 cup, pureed
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  92. Natures Path Organic Flax Plus Pumpkin Granola
    3812mg (22% AI) in 3/4 cup (1 NLEA serving)
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  93. Roasted Chicken Thigh
    3792mg (22% AI) in 1 thigh with skin
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  94. Uncooked Oats
    3781mg (22% AI) in 1 cup
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  95. Dry Roasted Pistachio Nuts
    3728mg (22% AI) in 1 oz (49 kernels)
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  96. Grilled Chicken In Tortilla With Lettuce Cheese And Ranch Sauce
    3717mg (22% AI) in 1 item
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  97. Country-Style Roasted Pork Ribs
    3714mg (22% AI) in 1 rack
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  98. Dry Roasted Almonds
    3676mg (22% AI) in 1 oz (22 whole kernels)
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  99. Pepperoni
    3659mg (22% AI) in 3 oz
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  100. Florida Avocados
    3634mg (21% AI) in 1 cup, pureed
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  101. Pork Chops (With Fat)
    3630mg (21% AI) in 1 chop
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  102. Peanut Butter (Smooth)
    3610mg (21% AI) in 2 tbsp
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  103. Upside-down Pineapple Cake
    3558mg (21% AI) in 1 piece (1/9 of 8 Inch square)
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  104. Apple Strudel
    3551mg (21% AI) in 1 piece
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  105. Potato French Fried In Vegetable Oil
    3551mg (21% AI) in 1 serving small
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  106. Stirfried Soybean Sprouts
    3537mg (21% AI) in 100 grams
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  107. Nachos With Cheese
    3536mg (21% AI) in 1 serving
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  108. Submarine Sandwich Cold Cut On White Bread With Lettuce And Tomato
    3506mg (21% AI) in 6 inch sub
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  109. Burrito With Beans And Cheese
    3504mg (21% AI) in 1 each burrito
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  110. Almonds
    3501mg (21% AI) in 1 oz (23 whole kernels)
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  111. Sesame Seed Dressing
    3480mg (20% AI) in 1 tablespoon
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  112. Fried Yellow Plantains
    3475mg (20% AI) in 1 cup
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  113. Seeds Sesame Butter Tahini From Roasted And Toasted Kernels (Most Common Type)
    3470mg (20% AI) in 1 tbsp
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  114. Avocados
    3395mg (20% AI) in 1 avocado, NS as to Florida or California
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  115. Snacks Potato Chips Lightly Salted
    3367mg (20% AI) in pieces
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  116. Vegetable Shortening
    3363mg (20% AI) in 1 tbsp
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  117. Breakfast Burrito With Egg Cheese And Sausage
    3317mg (20% AI) in 1 burrito
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  118. Burrito With Beans Cheese And Beef
    3316mg (20% AI) in 1 burrito
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  119. Confectioners Coating Peanut Butter
    3274mg (19% AI) in 1 cup chips
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  120. Broiled Turkey Patties
    3252mg (19% AI) in 3 oz
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  121. Biscuit With Sausage
    3221mg (19% AI) in 1 item
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  122. Margarine (Unsalted)
    3160mg (19% AI) in 1 tbsp
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  123. Pesto
    3154mg (19% AI) in 1/4 cup
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  124. Submarine Sandwich Turkey Roast Beef And Ham On White Bread With Lettuce And Tomato
    3143mg (18% AI) in 12 inch sub
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  125. Griddle Cake Sandwich Sausage
    3105mg (18% AI) in 1 item
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  126. Cream Of Mushroom Soup
    3105mg (18% AI) in 1 serving 1 cup
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  127. Onion Rings
    3091mg (18% AI) in 1 cup
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  128. Trail Mix
    3061mg (18% AI) in 1 oz
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  129. Peanut Bar
    3024mg (18% AI) in 1 oz
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  130. Teaseed Oil
    3019mg (18% AI) in 1 tablespoon
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  131. Dry-roasted Soybeans
    3014mg (18% AI) in 1oz
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  132. English Muffin With Cheese And Sausage
    2992mg (18% AI) in 1 item
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  133. Chicken Hotdog
    2957mg (17% AI) in 3 oz
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  134. Gingerbread Cake
    2922mg (17% AI) in 1 piece (1/9 of 8 Inch square)
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  135. Praline Prepared-from-recipe
    2895mg (17% AI) in 1 piece
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  136. Roasted Boneless Skinless Chicken Leg
    2826mg (17% AI) in 1 leg (Sum of drumstick+thigh+back meat only)
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  137. Potato Mashed
    2822mg (17% AI) in 1 cup
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  138. Roasted Chicken Wings
    2820mg (17% AI) in 1 piece
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  139. Edamame
    2781mg (16% AI) in 1 cup
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  140. Dry Pork Salami
    2780mg (16% AI) in 3oz
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  141. Roasted Pork Backribs
    2775mg (16% AI) in 3 oz
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  142. Dry-Roasted Mixed Nuts (Salted)
    2771mg (16% AI) in 1 oz
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  143. Hotdog With Corn Flour Coating (Corndog)
    2767mg (16% AI) in 1 sandwich
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  144. Rendered Bacon Fat
    2763mg (16% AI) in 1 oz
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  145. Dry Roasted Peanuts
    2763mg (16% AI) in 1 oz
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  146. Low Fat Broiled Turkey Patties
    2712mg (16% AI) in 3 oz
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  147. Canola Oil
    2661mg (16% AI) in 1 tbsp
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  148. Cheeseburger; Single Large Patty; Plain
    2561mg (15% AI) in 1 sandwich
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  149. Coleslaw
    2560mg (15% AI) in 1 tbsp
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  150. Thousand Island
    2539mg (15% AI) in 1 tbsp
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  151. Sausage Pizza
    2499mg (15% AI) in 1 slice
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  152. Rendered Chicken Fat
    2496mg (15% AI) in 1 tbsp
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  153. Roasted Squash and Pumpkin Seeds (With Shells)
    2488mg (15% AI) in 1 oz (85 seeds)
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  154. Oat Bran
    2486mg (15% AI) in 1 cup
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  155. Raw Chicken Wings
    2466mg (15% AI) in 1 piece
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  156. Wheat Germ Oil
    2466mg (15% AI) in 1 tsp
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  157. Chocolate Cake
    2447mg (14% AI) in 1 piece (1/12 of 9 Inch dia)
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  158. Roast Beef Sandwich Plain
    2412mg (14% AI) in 1 sandwich
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  159. Oil Roasted Cashews
    2408mg (14% AI) in 1 oz (18 kernels)
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  160. Halavah Plain
    2392mg (14% AI) in 1 oz
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  161. Dry Roasted Hazelnuts
    2386mg (14% AI) in 1 oz
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  162. Biscuit With Egg Cheese And Bacon
    2381mg (14% AI) in 1 item
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  163. Reeses Fast Break Milk Chocolate Peanut Butter Soft Nougats Candy Bar
    2369mg (14% AI) in 1 serving 1 bar
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  164. Almond Oil
    2366mg (14% AI) in 1 tablespoon
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  165. Breadstick Soft Prepared With Garlic And Parmesan Cheese
    2350mg (14% AI) in 1 breadstick
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  166. Soybean Sprouts
    2337mg (14% AI) in 1 cup
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  167. Soft Fruit And Nut Squares
    2321mg (14% AI) in 3 pieces
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  168. Cashew Butter
    2319mg (14% AI) in 1 oz
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  169. Shortening
    2317mg (14% AI) in 1 tbsp
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  170. White Cake With Coconut Frosting
    2269mg (13% AI) in 1 piece (1/12 of 9 Inch dia)
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  171. Cured Ham
    2268mg (13% AI) in 1 cup
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  172. Hazelnuts
    2225mg (13% AI) in 1 oz (21 whole kernels)
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  173. Submarine Sandwich Bacon Lettuce And Tomato On White Bread
    2213mg (13% AI) in 6 inch sub
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  174. Cashews (Raw)
    2210mg (13% AI) in 1 oz
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  175. Submarine Sandwich Meatball Marinara On White Bread
    2207mg (13% AI) in 6 inch sub
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  176. Soft Tofu
    2202mg (13% AI) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
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  177. Puff Pastry
    2183mg (13% AI) in 1 shell
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  178. Almond Butter
    2177mg (13% AI) in 1 tbsp
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  179. Dry-roasted Cashews
    2175mg (13% AI) in 1 oz
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  180. Dried Pilinuts
    2160mg (13% AI) in 1 oz (15 kernels)
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  181. Mustard Oil
    2146mg (13% AI) in 1 tbsp
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  182. Mr. Goodbar Chocolate Bar
    2139mg (13% AI) in 1 bar (1.75 oz)
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  183. Pork Spare Ribs
    2134mg (13% AI) in 3 oz
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  184. Boneless Skinless Chicken Leg (Raw)
    2131mg (13% AI) in 1 leg, bone and skin removed (Sum of drumstick+thigh+back meat only)
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  185. Croissant With Egg Cheese And Bacon
    2116mg (12% AI) in 1 item
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  186. Canned White Tuna (Oil Packed)
    2116mg (12% AI) in 3 oz
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  187. Pepperoni Pizza
    2091mg (12% AI) in 1 slice
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  188. Cooked Soybean Sprouts
    2084mg (12% AI) in 1 cup
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  189. Pork Bratwurst
    2056mg (12% AI) in 1 link cooked
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  190. Roasted Ham
    2052mg (12% AI) in 1 cup, diced
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  191. Bacon (Pan-fried)
    2050mg (12% AI) in 3 slices
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  192. Cheeseburger; Single Large Patty; With Condiments
    2008mg (12% AI) in 1 item
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  193. Taco With Beef Cheese And Lettuce Hard Shell
    1997mg (12% AI) in 1 each taco
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  194. Roasted Chicken Drumsticks
    1980mg (12% AI) in 1 drumstick with skin (yield from 1 lb ready-to-cook chicken)
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  195. Griddle Cake Sandwich Egg Cheese And Bacon
    1966mg (12% AI) in 1 item 6.1 oz
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  196. Russian Dressing
    1963mg (12% AI) in 1 tbsp
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  197. Flaxseed Oil
    1961mg (12% AI) in 1 tbsp
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  198. Roast Goose
    1959mg (12% AI) in 1 unit (yield from 1 lb ready-to-cook goose)
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  199. Uncooked Yellow Cornmeal
    1939mg (11% AI) in 1 cup
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  200. Uncooked Whole-Grain Cornmeal
    1939mg (11% AI) in 1 cup
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