Click the to add any food to this list.

Nutrient Ranking Tool

Select a nutrient to rank.

Choose a food group.

Sort by Highest or Lowest?
Choose a Serving Size
More Options
Sort 1700 common foods or all 8000+?
(8000+ = more food groupings)
Exclude Spices and Herbs?

Sort by Nutrient Ratios


109 Dairy and Egg Products Highest in Omega 6s

Ranked by a Common Serving Size
17000mg Omega 6s = 100% AI
  1. Egg Omelet
    1430mg (8% AI) in 1 large
    Add View
  2. Fried Eggs
    1294mg (8% AI) in 1 large
    Add View
  3. Scrambled Eggs
    1275mg (7% AI) in 1 large
    Add View
  4. Eggs (Raw)
    816mg (5% AI) in 1 large
    Add View
  5. Poached Eggs
    790mg (5% AI) in 1 large
    Add View
  6. Light Whipping Cream
    742mg (4% AI) in 1 cup, whipped
    Add View
  7. Ice Cream Cookie Sandwich
    654mg (4% AI) in 1 serving
    Add View
  8. Egg Yolks (Raw)
    601mg (4% AI) in 1 large
    Add View
  9. Hard Boiled Eggs
    594mg (3% AI) in 1 large
    Add View
  10. Whole Milk
    586mg (3% AI) in 16oz glass
    Add View
  11. Heavy Whipping Cream
    459mg (3% AI) in 1 fl oz
    Add View
  12. High Fat Milk (3.7% Fat)
    405mg (2% AI) in 16oz glass
    Add View
  13. Sharp Cheddar Cheese
    393mg (2% AI) in 1 slice (1 oz)
    Add View
  14. Grated Parmesan
    384mg (2% AI) in 1 oz
    Add View
  15. Gruyere Cheese
    369mg (2% AI) in 1 oz
    Add View
  16. Swiss Cheese
    368mg (2% AI) in 1 oz
    Add View
  17. Dried Eggs
    359mg (2% AI) in 1 tbsp
    Add View
  18. Ricotta Cheese
    339mg (2% AI) in 1/2 cup
    Add View
  19. Cheddar Cheese
    337mg (2% AI) in 1 oz
    Add View
  20. Queso Blanco
    334mg (2% AI) in 1/4 cup
    Add View
  21. Queso Fresco
    321mg (2% AI) in 1/4 cup
    Add View
  22. Grated Parmesan Cheese (Low-sodium)
    320mg (2% AI) in 1 cup, grated
    Add View
  23. Processed American Cheese (With Vitamin D)
    304mg (2% AI) in 1 oz
    Add View
  24. Low-fat Milk 2%
    303mg (2% AI) in 16oz glass
    Add View
  25. Buttermilk
    299mg (2% AI) in 1 cup
    Add View
  26. Unsalted Butter
    298mg (2% AI) in 1 tbsp
    Add View
  27. Ghee (Clarified Butter)
    288mg (2% AI) in 1 tbsp
    Add View
  28. American Cheese
    246mg (1% AI) in 1 oz
    Add View
  29. Fontina Cheese
    245mg (1% AI) in 1 oz
    Add View
  30. Soft Serve Chocolate Ice Cream
    241mg (1% AI) in 1/2 cup
    Add View
  31. Hard Goat Cheese
    240mg (1% AI) in 1 oz
    Add View
  32. Lowfat Ricotta
    236mg (1% AI) in 1/2 cup
    Add View
  33. Light Cream (Coffe Cream)
    233mg (1% AI) in 1 fl oz
    Add View
  34. Mozzarella (Hard And Lowfat)
    210mg (1% AI) in 1 oz
    Add View
  35. Cream Cheese
    210mg (1% AI) in 1 tbsp
    Add View
  36. Greek Yogurt (Plain)
    209mg (1% AI) in 100 grams
    Add View
  37. Lowfat Chocolate Milk
    200mg (1% AI) in 1 cup
    Add View
  38. Neufchatel Cheese
    198mg (1% AI) in 1 oz
    Add View
  39. Colby Cheese
    192mg (1% AI) in 1 oz
    Add View
  40. Hot Cocoa
    185mg (1% AI) in 1 cup
    Add View
  41. Monterey Cheese
    181mg (1% AI) in 1 oz
    Add View
  42. Roquefort
    175mg (1% AI) in 1 oz
    Add View
  43. Low-sodium Cheddar Cheese
    169mg (1% AI) in 1 oz
    Add View
  44. Half And Half Cream
    168mg (1% AI) in 1 fl oz
    Add View
  45. Mozzarella (Hard)
    161mg (1% AI) in 1 oz
    Add View
  46. Plain Yogurt
    159mg (1% AI) in 1 cup (8 fl oz)
    Add View
  47. Lowfat Greek Strawberry Yogurt
    159mg (1% AI) in 1 container (5.3 oz)
    Add View
  48. Queso Chihuahua
    155mg (1% AI) in 1 oz
    Add View
  49. Blue Cheese
    152mg (1% AI) in 1 oz
    Add View
  50. Chesire Cheese
    151mg (1% AI) in 1 oz
    Add View
  51. Lowfat Greek Yogurt
    150mg (1% AI) in 1 container (7 oz)
    Add View
  52. Salted Butter
    150mg (1% AI) in 1 pat (1 Inch sq, 1/3 Inch high)
    Add View
  53. Mexican Blend Cheese
    149mg (1% AI) in 1/4 cup shredded
    Add View
  54. Dehydrated Milk
    147mg (1% AI) in 1/4 cup
    Add View
  55. Low-fat Milk 1%
    146mg (1% AI) in 16oz glass
    Add View
  56. Brie Cheese
    146mg (1% AI) in 1 oz
    Add View
  57. Caraway Cheese
    144mg (1% AI) in 1 oz
    Add View
  58. Gjetost Cheese
    144mg (1% AI) in 1 oz
    Add View
  59. Soft Goat Cheese
    142mg (1% AI) in 1 oz
    Add View
  60. Provolone Cheese
    140mg (1% AI) in 1 oz
    Add View
  61. Brick Cheese
    139mg (1% AI) in 1 oz
    Add View
  62. American Cheese Spread
    136mg (1% AI) in 1 slice
    Add View
  63. Cold Pack American Cheese
    131mg (1% AI) in 1 oz
    Add View
  64. Camambert
    128mg (1% AI) in 1 oz
    Add View
  65. Processed Pimento Cheese
    127mg (1% AI) in 1 slice (3/4 oz)
    Add View
  66. Whipped Butter (Salted)
    123mg (1% AI) in 1 pat (1 Inch sq, 1/3 Inch high)
    Add View
  67. Muenster Cheese
    122mg (1% AI) in 1 oz
    Add View
  68. Edam Cheese
    119mg (1% AI) in 1 oz
    Add View
  69. Cottage Cheese (Blended)
    119mg (1% AI) in 4 oz
    Add View
  70. Breast Milk (Human)
    115mg (1% AI) in 1 fl oz
    Add View
  71. Tilsit Cheese
    113mg (1% AI) in 1 oz
    Add View
  72. Mozzarella
    112mg (1% AI) in 1 oz
    Add View
  73. Port De Salut Cheese
    107mg (1% AI) in 1 oz
    Add View
  74. Cottage Cheese (Blended With Fruit)
    99mg (1% AI) in 4 oz
    Add View
  75. Processed Swiss Cheese
    97mg (1% AI) in 1 oz
    Add View
  76. Mozzarella (Lowfat)
    95mg (1% AI) in 1 oz
    Add View
  77. Low Fat Provolone
    94mg (1% AI) in 1 oz
    Add View
  78. Feta Cheese
    93mg (1% AI) in 1 oz
    Add View
  79. Lowfat Cottage Cheese (2%)
    92mg (1% AI) in 4 oz
    Add View
  80. Cultured Sour Cream
    91mg (1% AI) in 1 tbsp
    Add View
  81. Sweetened Condensed Milk
    83mg in 1 fl oz
    Add View
  82. Romano Cheese
    81mg in 1 oz
    Add View
  83. Grated Parmesan (Hard)
    77mg in 1 oz
    Add View
  84. Low-Fat Yogurt
    76mg in 1 cup (8 fl oz)
    Add View
  85. Gouda Cheese
    75mg in 1 oz
    Add View
  86. Limburger Cheese
    61mg in 1 cubic inch
    Add View
  87. Low Fat Fruit Yogurt (With Vitamin D)
    54mg in 1 cup (8 fl oz)
    Add View
  88. Queso Cotija
    49mg in 2 tsp
    Add View
  89. Lowfat Buttermilk
    49mg in 1 cup
    Add View
  90. Lowfat Cheddar Cheese
    44mg in 1 oz
    Add View
  91. Lowfat Sour Cream
    41mg in 1 tbsp
    Add View
  92. Low Fat Sour Cream
    37mg in 1 tablespoon
    Add View
  93. Goat Milk
    33mg in 1 fl oz
    Add View
  94. Sweet Whey Fluid
    20mg in 1 cup
    Add View
  95. Nonfat Greek Yogurt
    17mg in 1 container
    Add View
  96. Imitation Sour Cream
    16mg in 1 oz
    Add View
  97. Whipped Cream
    15mg in 1 tbsp
    Add View
  98. Nonfat Greek Strawberry Yogurt
    15mg in 1 container (5.3 oz)
    Add View
  99. Shredded Parmesan
    15mg in 1 tbsp
    Add View
  100. Nonfat Greek Vanilla Yogurt
    14mg in 1 container (5.3 oz)
    Add View
  101. Skim Milk
    10mg in 16oz glass
    Add View
  102. Non-Fat Yogurt
    10mg in 1 cup (8 fl oz)
    Add View
  103. Fat Free Cream Cheese
    8mg in 1 tbsp
    Add View
  104. Lowfat Cottage Cheese (1%)
    6mg in 1 oz
    Add View
  105. Nonfat Cottage Cheese
    3mg in 4 oz
    Add View
  106. Egg White Powder
    3mg in 1 tbsp
    Add View
  107. Dried Sweet Whey Powder
    2mg in 1 tbsp
    Add View
  108. Evaporated Milk
    1mg in 1 fl oz
    Add View
  109. Dried Whey Powder (Acid)
    1mg in 1 tbsp
    Add View

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

Was this webpage helpful?