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121 Fruits Highest in Omega 6s

Ranked by a serving size.

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17000mg Omega 6s = 100% AI
  1. 3885mg (23% AI) in 1 cup, pureed
  2. 3634mg (21% AI) in 1 cup, pureed
  3. 3475mg (20% AI) in 1 cup
  4. 3395mg (20% AI) in 1 avocado, NS as to Florida or California
  5. 968mg (6% AI) in 1 cup
  6. 668mg (4% AI) in 1 fruit without refuse
  7. 475mg (3% AI) in 1 cup
  8. 455mg (3% AI) in 1/4 cup
  9. 444mg (3% AI) in 1 cup
  10. 443mg (3% AI) in 1 cup, sliced
  11. 407mg (2% AI) in 1 cup
  12. 349mg (2% AI) in 1 cup, unthawed
  13. 306mg (2% AI) in 1 cup
  14. 288mg (2% AI) in 1 cup
  15. 268mg (2% AI) in 1 cup
  16. 260mg (2% AI) in 1 cup, pureed
  17. 259mg (2% AI) in 1 cup
  18. 259mg (2% AI) in 1 cup, unthawed
  19. 235mg (1% AI) in 1 cup
  20. 192mg (1% AI) in 1 fruit without refuse
  21. 182mg (1% AI) in 5 olives
  22. 172mg (1% AI) in 1 cup, unthawed
  23. 170mg (1% AI) in 1 cup, sliced
  24. 164mg (1% AI) in 16 oz glass
  25. 159mg (1% AI) in 1 cup slices
  26. 155mg (1% AI) in 1 cup, pulp
  27. 149mg (1% AI) in 1 cup, sliced
  28. 141mg (1% AI) in 1/4 cup
  29. 137mg (1% AI) in 1 cup
  30. 134mg (1% AI) in 1 cup, sections
  31. 130mg (1% AI) in 1 cup
  32. 130mg (1% AI) in 1 cup, slices
  33. 129mg (1% AI) in 1 cup, unthawed
  34. 129mg (1% AI) in 1 cup slices
  35. 127mg (1% AI) in 1 cup
  36. 121mg (1% AI) in 1 cup, diced
  37. 120mg (1% AI) in 1 cup
  38. 119mg (1% AI) in 1 cup, halves
  39. 115mg (1% AI) in 1 cup, cubed
  40. 106mg (1% AI) in 1 cup
  41. 104mg (1% AI) in 1 cup, unthawed
  42. 102mg (1% AI) in 1 oz (about 2 halves)
  43. 102mg (1% AI) in 3 olives
  44. 100mg (1% AI) in 1 cup, pulp
  45. 94mg (1% AI) in 1 cup, sections
  46. 92mg (1% AI) in 1 large (2-1/2 Inch dia)
  47. 86mg (1% AI) in 16 oz glass
  48. 83mg in 3 figs
  49. 82mg in 1 super colossal
  50. 80mg in 1 cup slices
  51. 79mg in 1 cup sections, without membranes
  52. 77mg in 1 cup, halves
  53. 77mg in 1 cup, balls
  54. 73mg in 1 cup
  55. 73mg in 1 cup, unthawed
  56. 73mg in 1 cup, sliced
  57. 72mg in 1 cup
  58. 72mg in 1 cup
  59. 72mg in 1 cup
  60. 71mg in 1 cup, without pits
  61. 71mg in 1 cup, pulp
  62. 69mg in 1 cup, sliced
  63. 69mg in 1 cup, thawed
  64. 67mg in 1 cup
  65. 67mg in 1 cup sections, with juice
  66. 66mg in 1 fruit 2-1/4 Inch high x 2-1/2 Inch dia
  67. 66mg in 1 fruit (2-1/2 Inch dia)
  68. 64mg in 1 cup, sliced
  69. 64mg in 1/4 cup
  70. 62mg in 1 cup, balls
  71. 60mg in 1 oz
  72. 59mg in 1 cup
  73. 57mg in 1 cup sections, without membranes
  74. 57mg in 1 cup
  75. 57mg in 1 cup
  76. 57mg in 1 cup
  77. 56mg in 1 cup
  78. 54mg in 1 cup, quartered or chopped
  79. 51mg in 1 oz handful
  80. 47mg in 1 cup
  81. 47mg in 1 cup
  82. 46mg in 8 fl oz
  83. 45mg in 1 cup
  84. 45mg in 1 fruit without refuse
  85. 45mg in 1 cup, pieces
  86. 45mg in 1oz
  87. 44mg in 1 cup, diced (approx 20 pieces per cup)
  88. 44mg in 1 cup sections, with juice
  89. 44mg in 1 cup sections, with juice
  90. 44mg in 1 cup sections, with juice
  91. 44mg in 1 cup sections, with juice
  92. 44mg in 1 cup sections, with juice
  93. 44mg in 1 cup sections, with juice
  94. 43mg in 1 cup
  95. 42mg in 1 cup, without pits
  96. 41mg in 1 oz (2 halves)
  97. 38mg in 1 cup sections, without membranes
  98. 38mg in 1 cup, chunks
  99. 36mg in 1 cup, chopped
  100. 36mg in 1 cup
  101. 34mg in 1 cup slices
  102. 34mg in 1oz
  103. 32mg in 1 cup, sections
  104. 31mg in 1 cup pieces
  105. 30mg in 1 oz handful
  106. 29mg in 1 cup, cubes
  107. 27mg in 1 cup, pulp
  108. 25mg in 1 cup, sliced
  109. 24mg in 1 fruit (2 Inch dia)
  110. 24mg in 1 fruit without refuse
  111. 22mg in 1 oz (5 rings)
  112. 21mg in 1 oz handful
  113. 19mg in 1 cup 1 Inch pieces
  114. 18mg in 1 cup
  115. 17mg in 1 oz
  116. 16mg in 1 cup 1 Inch pieces
  117. 13mg in 3 prunes
  118. 8mg in 50 raisins
  119. 5mg in 1 fruit
  120. 3mg in 3 dates
  121. 1mg in 1 cherry (NLEA serving)

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

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