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61 Nuts and Seeds Highest in Omega 6s

Ranked by a serving size.

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  1. Walnuts
    10818mg in 1 oz (14 halves)
  2. Black Walnuts (Dried)
    9588mg in 1 oz
  3. Butternuts (Dried)
    9578mg in 1 oz
  4. Pine Nuts (Dried)
    9544mg in 1 oz (167 kernels)
  5. Dry Roasted Sunflower Seeds
    9310mg in 1 oz
  6. Dry Roasted Sunflower Seeds (With Salt)
    9310mg in 1 oz
  7. Hemp Seeds
    8236mg in 1oz
  8. Safflower Seeds
    7976mg in 1 oz
  9. Dried Pine Nuts
    7066mg in 1 oz
  10. Brazilnuts
    6924mg in 1 oz (6 kernels)
  11. Dried Sunflower Seeds
    6454mg in 1 oz
  12. Dried Pumpkin and Squash Seeds
    5886mg in 1 oz
  13. Sesame Seeds (Toasted)
    5866mg in 1 oz
  14. Sesame Butter (Tahini)
    5866mg in 1 oz
  15. Pecans
    5858mg in 1 oz (19 halves)
  16. Dried Hickorynuts
    5857mg in 1 oz
  17. Roasted Squash and Pumpkin Seeds (Unsalted)
    5570mg in 1 oz
  18. Roasted Squash and Pumpkin Seeds (Salted)
    5570mg in 1 oz
  19. Dry Roasted Pecans
    5560mg in 1 oz
  20. Dried Beechnuts
    5223mg in 1 oz
  21. Pistachio Nuts
    4002mg in 1 oz (49 kernels)
  22. Dry Roasted Pistachio Nuts
    3728mg in 1 oz (49 kernels)
  23. Dry Roasted Almonds
    3676mg in 1 oz (22 whole kernels)
  24. Almonds
    3501mg in 1 oz (23 whole kernels)
  25. Seeds Sesame Butter Tahini From Roasted And Toasted Kernels (Most Common Type)
    3470mg in 1 tbsp
  26. Dry-Roasted Mixed Nuts (Salted)
    2771mg in 1 oz
  27. Dry Roasted Peanuts
    2763mg in 1 oz
  28. Roasted Squash and Pumpkin Seeds (With Shells)
    2488mg in 1 oz (85 seeds)
  29. Oil Roasted Cashews
    2408mg in 1 oz (18 kernels)
  30. Dry Roasted Hazelnuts
    2386mg in 1 oz
  31. Cashew Butter
    2319mg in 1 oz
  32. Hazelnuts
    2225mg in 1 oz (21 whole kernels)
  33. Cashews (Raw)
    2210mg in 1 oz
  34. Almond Butter
    2177mg in 1 tbsp
  35. Dry-roasted Cashews
    2175mg in 1 oz
  36. Dried Pilinuts
    2160mg in 1 oz (15 kernels)
  37. Acorns (Dried)
    1719mg in 1 oz
  38. Flax Seeds
    1678mg in 1oz
  39. Chia Seeds
    1657mg in 1 oz
  40. Almond Paste
    1584mg in 1 oz
  41. Roasted Chestnuts
    652mg in 10 kernels
  42. Coconut Milk
    527mg in 1 cup
  43. Dry Roasted Macadamia Nuts
    370mg in 1 oz (10-12 kernels)
  44. Macadamia Nuts
    368mg in 1 oz (10-12 kernels)
  45. Shredded Coconut Meat
    361mg in 1 cup, shredded
  46. Dried Lotus Seeds
    302mg in 1 oz (42 medium seeds)
  47. Breadfruit Nuts (Seeds)
    268mg in 1 oz
  48. Dried Coconut (Unsweetened)
    201mg in 1 oz
  49. Dried Ginkgo Nuts
    196mg in 1 oz
  50. Ginko Nuts
    164mg in 1 oz
  51. Dried Coconut
    146mg in 1 oz
  52. Boiled Chestnuts
    138mg in 1 oz
  53. Chestnuts
    125mg in 1 oz
  54. Dried Chinese Chestnuts
    119mg in 1 oz
  55. Dried Japanese Chestnuts
    82mg in 1 oz
  56. Lotus Seeds
    81mg in 1 oz
  57. Roasted Chinese Chestnuts
    78mg in 1 oz
  58. Chinese Chestnuts
    73mg in 1 oz
  59. Boiled Chinese Chestnuts
    50mg in 1 oz
  60. Boiled Japanese Chestnuts
    13mg in 1 oz
  61. Coconut Water
    5mg in 1 cup

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