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200 Foods Highest in Omega 6s

Ranked by a serving size.
  1. Extruded Corn Chips
    14509mg in 1 cup, crushed
  2. Subway Tuna Sub
    14104mg in 6 inch sub
  3. Firm Tofu
    10934mg in 1 cup
  4. Walnuts
    10818mg in 1 oz (14 halves)
  5. Dry-Roasted Soybeans
    10011mg in 1 cup
  6. Black Walnuts (Dried)
    9588mg in 1 oz
  7. Natto
    9583mg in 1 cup
  8. Butternuts (Dried)
    9578mg in 1 oz
  9. Grapeseed Oil
    9466mg in 1 tablespoon
  10. Dry Roasted Sunflower Seeds
    9310mg in 1 oz
  11. Dry Roasted Sunflower Seeds (With Salt)
    9310mg in 1 oz
  12. Poppyseed Oil
    8486mg in 1 tablespoon
  13. Hemp Seeds
    8208mg in 1oz
  14. Seeds watermelon seed kernels dried
    7979mg in 1 oz
  15. Safflower Seeds
    7976mg in 1 oz
  16. Boiled Soybeans (Edamame)
    7680mg in 1 cup
  17. Corn Oil
    7239mg in 1 tbsp
  18. Walnut Oil
    7194mg in 1 tbsp
  19. Dried Pine Nuts
    7066mg in 1 oz
  20. Cottonseed Oil
    7004mg in 1 tablespoon
  21. Tomatoseed Oil
    6909mg in 1 tablespoon
  22. Soybean Oil
    6857mg in 1 tbsp
  23. Hash Browns
    6808mg in 1 cup
  24. Brazilnuts
    6781mg in 1 oz (6 kernels)
  25. Tempeh
    6726mg in 1 cup
  26. Dried Sunflower Seeds
    6454mg in 1 oz
  27. Honey Mustard Salad Dressing
    6037mg in 2 tbsp
  28. Tofu Prepared with Calcium
    5902mg in 1 cup
  29. Dried Pumpkin and Squash Seeds
    5873mg in 1 oz
  30. Sesame Seeds (Toasted)
    5866mg in 1 oz
  31. Sesame Butter (Tahini)
    5866mg in 1 oz
  32. Pecans
    5858mg in 1 oz (19 halves)
  33. Sesame Oil
    5617mg in 1 tablespoon
  34. Roasted Squash and Pumpkin Seeds (Unsalted)
    5561mg in 1 oz
  35. Roasted Squash and Pumpkin Seeds (Salted)
    5561mg in 1 oz
  36. Dry Roasted Pecans
    5560mg in 1 oz
  37. Chocolate Cake with Frosting
    5477mg in 1 piece (1/12 of a cake)
  38. Soybean Lecithin
    5465mg in 1 tablespoon
  39. Canned Sardines
    5279mg in 1 cup, drained
  40. Dried Beechnuts
    5223mg in 1 oz
  41. Cooked Green Soybeans
    4783mg in 1 cup
  42. Rice Bran Oil
    4542mg in 1 tablespoon
  43. Peanut Butter (Chunk Style)
    4433mg in 2 tbsp
  44. Raw Peanuts
    4418mg in 1 oz
  45. Peanut Oil
    4320mg in 1 tbsp
  46. Blueberry Pie
    4101mg in 1 piece (1/8 of 9 Inch dia)
  47. Pistachio Nuts
    4002mg in 1 oz (49 kernels)
  48. Yellow Cake with Vanilla Frosting
    3954mg in 1 serving
  49. Unsalted Peanut Butter (Smooth)
    3915mg in 2 tbsp
  50. Roasted Chicken Thigh
    3733mg in 1 thigh with skin
  51. Dry Roasted Pistachio Nuts
    3728mg in 1 oz (49 kernels)
  52. Country-Style Roasted Pork Ribs
    3714mg in 1 rack
  53. Dry Roasted Almonds
    3676mg in 1 oz (22 whole kernels)
  54. Florida Avocados
    3634mg in 1 cup, pureed
  55. Peanut Butter (Smooth)
    3610mg in 2 tbsp
  56. Upside-Down Pineapple Cake
    3558mg in 1 piece (1/9 of 8 Inch square)
  57. Apple Strudel
    3551mg in 1 piece
  58. Stirfried Soybean Sprouts
    3537mg in 100 grams
  59. Almonds
    3500mg in 1 oz (23 whole kernels)
  60. Sesame Seed Dressing
    3480mg in 1 tablespoon
  61. Pepperoni
    3400mg in 3 oz
  62. Fried Yellow Plantains
    3397mg in 1 cup
  63. Blood sausage
    3200mg in 4 slices
  64. Broiled Turkey Patties
    3185mg in 3 oz
  65. Cream of Mushroom Soup
    3105mg in 1 serving 1 cup
  66. Pesto
    3093mg in 1/4 cup
  67. Onion Rings
    3072mg in 1 cup
  68. Trail Mix
    3061mg in 1 oz
  69. Vegetable Shortening
    3049mg in 1 tbsp
  70. Millet Flour
    3037mg in 1 cup
  71. Teaseed Oil
    3019mg in 1 tablespoon
  72. Gingerbread Cake
    2922mg in 1 piece (1/9 of 8 Inch square)
  73. Chicken Hotdog
    2913mg in 3 oz
  74. Roasted Chicken Leg
    2830mg in 1 leg, with skin (Sum of drumstick+thigh+back)
  75. Roasted Chicken Wings
    2787mg in 1 piece
  76. Dry Pork Salami
    2780mg in 3oz
  77. Edamame
    2776mg in 1 cup
  78. Rendered Bacon Fat
    2763mg in 1 oz
  79. Dry Roasted Peanuts
    2757mg in 1 oz
  80. Low Fat Broiled Turkey Patties
    2663mg in 3 oz
  81. Canola Oil
    2610mg in 1 tbsp
  82. Coleslaw
    2560mg in 1 tbsp
  83. Thousand Island
    2539mg in 1 tbsp
  84. Tempeh cooked
    2518mg in 100 grams
  85. Wheat Germ Oil
    2466mg in 1 tsp
  86. Chocolate Cake
    2447mg in 1 piece (1/12 of 9 Inch dia)
  87. Oil Roasted Cashews
    2408mg in 1 oz (18 kernels)
  88. Sausage Pizza
    2393mg in 1 slice
  89. Dry Roasted Hazelnuts
    2386mg in 1 oz
  90. Almond Oil
    2366mg in 1 tablespoon
  91. Soybean Sprouts
    2337mg in 1 cup
  92. Cashew Butter
    2319mg in 1 oz
  93. Shortening
    2317mg in 1 tbsp
  94. White Cake with Coconut Frosting
    2269mg in 1 piece (1/12 of 9 Inch dia)
  95. Cured Ham
    2268mg in 1 cup
  96. Roasted Boneless Skinless Chicken Leg
    2243mg in 1 leg (Sum of drumstick+thigh+back meat only)
  97. Hazelnuts
    2225mg in 1 oz (21 whole kernels)
  98. Cashews (Raw)
    2210mg in 1 oz
  99. Soft Tofu
    2202mg in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
  100. Almond Butter
    2177mg in 1 tbsp
  101. Dry-Roasted Cashews
    2175mg in 1 oz
  102. Tofu extra firm prepared with nigari
    2171mg in 1/5 block
  103. Dried Pilinuts
    2160mg in 1 oz (15 kernels)
  104. Mustard Oil
    2146mg in 1 tbsp
  105. Pork Spare Ribs
    2134mg in 3 oz
  106. Canned White Tuna (Oil Packed)
    2116mg in 3 oz
  107. Cooked Soybean Sprouts
    2084mg in 1 cup
  108. Pork Bratwurst
    2056mg in 1 link cooked
  109. Roasted Ham
    2052mg in 1 cup, diced
  110. Bacon (Pan-Fried)
    2021mg in 3 slices
  111. Pepperoni Pizza
    1984mg in 1 slice
  112. Russian Dressing
    1963mg in 1 tbsp
  113. Roast Goose
    1959mg in 1 unit (yield from 1 lb ready-to-cook goose)
  114. Pork Chops (With Fat)
    1953mg in 1 chop
  115. Roasted Chicken Drumsticks
    1952mg in 1 drumstick with skin (yield from 1 lb ready-to-cook chicken)
  116. Flaxseed Oil
    1950mg in 1 tbsp
  117. Roast Duck
    1877mg in 1 cup, chopped or diced
  118. Firm Tofu
    1855mg in 1/2 cup
  119. Chickpeas (Garbanzo Beans) (Cooked)
    1825mg in 1 cup
  120. Pork Chops (Lean)
    1822mg in 6oz chop
  121. Quinoa Cooked
    1802mg in 1 cup
  122. Cream of Asparagus Soup
    1781mg in 1 cup (8 fl oz)
  123. Avocado Oil
    1754mg in 1 tbsp
  124. Roasted Boneless Skinless Thigh Meat
    1754mg in 1 thigh without skin
  125. Hydrogenated Soybean and Palm Oil
    1741mg in 1 tbsp
  126. Flax Seeds
    1678mg in 1oz
  127. Cinnamon Coffeecake
    1678mg in 1 individual cake
  128. Chia Seeds
    1657mg in 1 oz
  129. Toasted Wheat Germ
    1653mg in 1 oz
  130. Low Fat Cured Ham
    1638mg in 1 cup
  131. Whole Grain Sorghum Flour
    1615mg in 1 cup
  132. Roasted Turkey
    1612mg in 3 oz
  133. Almond Paste
    1584mg in 1 oz
  134. Mayonnaise Salad Dressing
    1579mg in 1 tbsp
  135. Cheese Pizza
    1525mg in 1 slice
  136. Baked Beans
    1500mg in 1 cup
  137. Ice cream sandwich
    1483mg in 1 serving
  138. Egg Omelet
    1430mg in 1 large
  139. Vanilla Soymilk
    1419mg in 1 cup
  140. Fortified Chocolate Soymilk
    1419mg in 1 cup
  141. Cream of Chicken Soup
    1415mg in 1 cup
  142. Cooked Ground Pork
    1394mg in 3 oz
  143. Lamb Ribs
    1386mg in 3 oz
  144. Hazelnut Oil
    1374mg in 1 tablespoon
  145. Skirt Steak
    1360mg in 6oz steak
  146. Spam
    1352mg in 3 oz
  147. Olive Oil
    1318mg in 1 tablespoon
  148. Lard
    1306mg in 1 tbsp
  149. Fried Eggs
    1294mg in 1 large
  150. Soft Pretzels
    1276mg in 1 large
  151. Scrambled Eggs
    1275mg in 1 large
  152. Cooked Oatmeal
    1264mg in 1 cup
  153. Liverwurst spread
    1263mg in 1/4 cup
  154. Abalone (Cooked)
    1253mg in 3 oz
  155. Fried Calamari
    1248mg in 3 oz
  156. Roast Turkey Dark Meat
    1243mg in 1 serving
  157. Roasted Turkey Thigh
    1243mg in 3 oz
  158. Palm Oil
    1238mg in 1 tbsp
  159. Chocolate Coated Graham Crackers
    1217mg in 3 pieces
  160. Fat Free Ground Turkey
    1180mg in 6 oz
  161. Plain Buttermilk Biscuits
    1149mg in 1 oz
  162. Coconut Custard Pie
    1136mg in 1 piece (1/6 of 8 Inch pie)
  163. Farmed Atlantic Salmon
    1132mg in 6oz fillet
  164. Sun-dried Hot Chile Peppers
    1131mg in 1 cup
  165. Lean Chicken Breast (Cooked)
    1112mg in 6oz chicken breast
  166. Fig Bars
    1111mg in 1 Figaroo (2 square halves)
  167. French Bread
    1097mg in 1 slice
  168. New England Clam Chowder
    1089mg in 1 serving 1 cup
  169. Boston Steak (Pork)
    1071mg in 3 oz
  170. Yellow Onions
    1058mg in 1/4 cup
  171. Lean Roasted Ham
    1040mg in 1 cup, diced
  172. Pork and Beef Beerwurst
    1029mg in 2 oz
  173. Soychips
    1028mg in 1 oz
  174. Beef and Pork Baloney (Bologna)
    1015mg in 3 (1/2) oz
  175. Turkey Hotdog
    999mg in 1 oz
  176. Turkey Baloney (Bologna)
    996mg in 0.99 oz 1 serving
  177. Roasted Skinless Chicken Drumstick
    994mg in 1 drumstick without skin
  178. Passion Fruit (Granadilla)
    968mg in 1 cup
  179. Minestrone
    964mg in 1 cup (8 fl oz)
  180. Burrito with Beans
    953mg in 2 pieces
  181. Blue Crab Cakes
    947mg in 1 cake
  182. Whole Wheat Bread
    925mg in 2 slices
  183. Margarine
    912mg in 1 tsp
  184. Pork Loin
    910mg in 3 oz
  185. Cheese Croissants
    869mg in 1 croissant, small
  186. Stewed Tomatoes
    847mg in 1 cup
  187. Toasted White Bread
    841mg in 1 cup, crumbs
  188. Cooked Millet
    835mg in 1 cup
  189. Egg Noodles (Cooked)
    835mg in 1 cup
  190. Braised Beef Shortribs
    833mg in 3 oz
  191. Chorizo
    832mg in 1 oz
  192. Roasted Chicken Breast
    826mg in 1 cup, chopped or diced
  193. Okara
    813mg in 1 cup
  194. Braunschweiger Pork Liver Sausage
    810mg in 1 oz
  195. Eggs (Raw)
    804mg in 1 large
  196. Tallow
    791mg in 1 tablespoon
  197. Poached Eggs
    790mg in 1 large
  198. Pasta Sauce
    774mg in 1 serving 1/2 cup
  199. Roast Turkey (Without Skin)
    765mg in 3 oz
  200. Roasted Turkey Breast
    763mg in 6 oz

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