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121 Fruits Highest in Omega 6s

Ranked by a Common Serving Size
17000mg Omega 6s = 100% AI
  1. California Avocados
    3885mg (23% AI) in 1 cup, pureed
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  2. Florida Avocados
    3634mg (21% AI) in 1 cup, pureed
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  3. Fried Yellow Plantains
    3475mg (20% AI) in 1 cup
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  4. Avocados
    3395mg (20% AI) in 1 avocado, NS as to Florida or California
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  5. Passion Fruit (Granadilla)
    968mg (6% AI) in 1 cup
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  6. Mammy Apple
    668mg (4% AI) in 1 fruit without refuse
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  7. Guavas
    475mg (3% AI) in 1 cup
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  8. Dried Sweetened Blueberries
    455mg (3% AI) in 1/4 cup
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  9. Strawberry Guavas
    444mg (3% AI) in 1 cup
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  10. Kiwifruit
    443mg (3% AI) in 1 cup, sliced
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  11. Gooseberries
    407mg (2% AI) in 1 cup
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  12. Frozen Raspberries
    349mg (2% AI) in 1 cup, unthawed
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  13. Raspberries
    306mg (2% AI) in 1 cup
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  14. Mulberries
    288mg (2% AI) in 1 cup
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  15. Blackberries
    268mg (2% AI) in 1 cup
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  16. Feijoa
    260mg (2% AI) in 1 cup, pureed
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  17. Yellow Passion Fruit Juice
    259mg (2% AI) in 1 cup
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  18. Blueberries (Frozen)
    259mg (2% AI) in 1 cup, unthawed
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  19. Elderberries
    235mg (1% AI) in 1 cup
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  20. Prickly Pears
    192mg (1% AI) in 1 fruit without refuse
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  21. Green Olives
    182mg (1% AI) in 5 olives
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  22. Loganberries (Frozen)
    172mg (1% AI) in 1 cup, unthawed
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  23. Starfruit (Carambola)
    170mg (1% AI) in 1 cup, sliced
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  24. Apple Juice
    164mg (1% AI) in 16 oz glass
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  25. Nectarines
    159mg (1% AI) in 1 cup slices
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  26. Soursop
    155mg (1% AI) in 1 cup, pulp
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  27. Strawberries
    149mg (1% AI) in 1 cup, sliced
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  28. Dried Peaches (Low-moisture)
    141mg (1% AI) in 1/4 cup
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  29. Pomegranates
    137mg (1% AI) in 1 cup
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  30. Lemons
    134mg (1% AI) in 1 cup, sections
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  31. Blueberries
    130mg (1% AI) in 1 cup
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  32. Pears
    130mg (1% AI) in 1 cup, slices
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  33. Boysenberries (Frozen)
    129mg (1% AI) in 1 cup, unthawed
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  34. Yellow Peaches
    129mg (1% AI) in 1 cup slices
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  35. Litchis
    127mg (1% AI) in 1 cup
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  36. Rhubarb
    121mg (1% AI) in 1 cup, diced
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  37. European Black Currants
    120mg (1% AI) in 1 cup
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  38. Apricots
    119mg (1% AI) in 1 cup, halves
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  39. Loquats
    115mg (1% AI) in 1 cup, cubed
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  40. Breadfruit
    106mg (1% AI) in 1 cup
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  41. Sour Red Cherries (Frozen)
    104mg (1% AI) in 1 cup, unthawed
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  42. Dried Peaches
    102mg (1% AI) in 1 oz (about 2 halves)
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  43. Olives
    102mg (1% AI) in 3 olives
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  44. Sugar Apples
    100mg (1% AI) in 1 cup, pulp
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  45. Tangerines
    94mg (1% AI) in 1 cup, sections
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  46. Figs
    92mg (1% AI) in 1 large (2-1/2 Inch dia)
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  47. Grape Juice
    86mg (1% AI) in 16 oz glass
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  48. Dried Figs
    83mg in 3 figs
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  49. Jumbo Olives
    82mg in 1 super colossal
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  50. Crabapples
    80mg in 1 cup slices
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  51. California Valencia Oranges
    79mg in 1 cup sections, without membranes
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  52. Pears Canned in Syrup
    77mg in 1 cup, halves
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  53. Watermelon
    77mg in 1 cup, balls
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  54. Grapes
    73mg in 1 cup
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  55. Melon Balls
    73mg in 1 cup, unthawed
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  56. Plums
    73mg in 1 cup, sliced
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  57. Orange Juice
    72mg in 1 cup
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  58. Tangerine Juice
    72mg in 1 cup
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  59. Purple Passion Fruit Juice
    72mg in 1 cup
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  60. Sour Red Cherries
    71mg in 1 cup, without pits
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  61. Tamarinds
    71mg in 1 cup, pulp
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  62. Bananas
    69mg in 1 cup, sliced
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  63. Frozen Strawberries
    69mg in 1 cup, thawed
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  64. Canned Orange Juice
    67mg in 1 cup
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  65. Pink Grapefruit
    67mg in 1 cup sections, with juice
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  66. Asian Pears
    66mg in 1 fruit 2-1/4 Inch high x 2-1/2 Inch dia
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  67. Fuyu Persimmon
    66mg in 1 fruit (2-1/2 Inch dia)
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  68. Plantains
    64mg in 1 cup, sliced
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  69. Dried Sweetened Cranberries
    64mg in 1/4 cup
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  70. Cantaloupe Melons
    62mg in 1 cup, balls
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  71. Dried Bananas
    60mg in 1 oz
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  72. Red And White Currants
    59mg in 1 cup
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  73. Florida Oranges
    57mg in 1 cup sections, without membranes
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  74. Orange Juice from Concentrate
    57mg in 1 cup
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  75. Orange Juice With Added Calcium And Vitamin D
    57mg in 1 cup
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  76. Orange Juice with added Calcium
    57mg in 1 cup
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  77. Red Or Green Grapes (European)
    56mg in 1 cup
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  78. Apples
    54mg in 1 cup, quartered or chopped
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  79. Zante Currants
    51mg in 1 oz handful
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  80. White Grapefruit Juice
    47mg in 1 cup
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  81. Pink Grapefruit Juice
    47mg in 1 cup
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  82. Grapefruit Juice
    46mg in 8 fl oz
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  83. Acerola Cherries (West Indian Cherry)
    45mg in 1 cup
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  84. Quinces
    45mg in 1 fruit without refuse
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  85. Cherimoya
    45mg in 1 cup, pieces
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  86. Prunes (Low-moisture)
    45mg in 1oz
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  87. Honeydew Melon
    44mg in 1 cup, diced (approx 20 pieces per cup)
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  88. Grapefruit
    44mg in 1 cup sections, with juice
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  89. California Grapefruit
    44mg in 1 cup sections, with juice
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  90. Florida Grapefruit
    44mg in 1 cup sections, with juice
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  91. White Grapefruit
    44mg in 1 cup sections, with juice
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  92. White California Grapefruit
    44mg in 1 cup sections, with juice
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  93. White Florida Grapefruit
    44mg in 1 cup sections, with juice
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  94. Grape Juice (With Added Vitamin C)
    43mg in 1 cup
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  95. Cherries (Sweet)
    42mg in 1 cup, without pits
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  96. Dried Pears
    41mg in 1 oz (2 halves)
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  97. Navel Oranges
    38mg in 1 cup sections, without membranes
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  98. Pineapple
    38mg in 1 cup, chunks
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  99. Cranberries
    36mg in 1 cup, chopped
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  100. Lime Juice
    36mg in 1 cup
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  101. Apples (Without Skin)
    34mg in 1 cup slices
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  102. Low-Moisture Dried Apricots
    34mg in 1oz
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  103. Oranges
    32mg in 1 cup, sections
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  104. Mangos
    31mg in 1 cup pieces
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  105. Golden Seedless Raisins
    30mg in 1 oz handful
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  106. Casaba Melon
    29mg in 1 cup, cubes
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  107. Sapodilla
    27mg in 1 cup, pulp
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  108. Jackfruit
    25mg in 1 cup, sliced
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  109. Limes
    24mg in 1 fruit (2 Inch dia)
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  110. Kumquats
    24mg in 1 fruit without refuse
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  111. Dried Apples
    22mg in 1 oz (5 rings)
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  112. Dried Apricots
    21mg in 1 oz handful
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  113. Mamey Sapote
    19mg in 1 cup 1 Inch pieces
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  114. Shredded Coconut Meat (Sweetened)
    18mg in 1 cup
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  115. Dried Sweetened Mango
    17mg in 1 oz
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  116. Papaya
    16mg in 1 cup 1 Inch pieces
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  117. Prunes (Dried Plums)
    13mg in 3 prunes
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  118. Raisins
    8mg in 50 raisins
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  119. Dried Litchis
    5mg in 1 fruit
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  120. Dates (Deglet Noor)
    3mg in 3 dates
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  121. Maraschino Cherries (Canned)
    1mg in 1 cherry (NLEA serving)
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