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56 Nuts and Seeds Highest in Omega 6s

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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. Dry Roasted Sunflower Seeds
    9310mg in 1 oz
  5. Dry Roasted Sunflower Seeds (with Salt)
    9310mg in 1 oz
  6. Hemp Seeds
    8208mg in 1oz
  7. Seeds Watermelon Seed Kernels Dried
    7979mg in 1 oz
  8. Safflower Seeds
    7976mg in 1 oz
  9. Dried Pine Nuts
    7066mg in 1 oz
  10. Brazilnuts
    6781mg in 1 oz (6 kernels)
  11. Dried Sunflower Seeds
    6454mg in 1 oz
  12. Dried Pumpkin And Squash Seeds
    5873mg 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. Roasted Squash And Pumpkin Seeds (unsalted)
    5561mg in 1 oz
  17. Roasted Squash And Pumpkin Seeds (salted)
    5561mg in 1 oz
  18. Dry Roasted Pecans
    5560mg in 1 oz
  19. Dried Beechnuts
    5223mg in 1 oz
  20. Pistachio Nuts
    4002mg in 1 oz (49 kernels)
  21. Dry Roasted Pistachio Nuts
    3728mg in 1 oz (49 kernels)
  22. Dry Roasted Almonds
    3676mg in 1 oz (22 whole kernels)
  23. Almonds
    3500mg in 1 oz (23 whole kernels)
  24. Dry Roasted Peanuts
    2757mg in 1 oz
  25. Oil Roasted Cashews
    2408mg in 1 oz (18 kernels)
  26. Dry Roasted Hazelnuts
    2386mg in 1 oz
  27. Cashew Butter
    2319mg in 1 oz
  28. Hazelnuts
    2225mg in 1 oz (21 whole kernels)
  29. Cashews (raw)
    2210mg in 1 oz
  30. Almond Butter
    2177mg in 1 tbsp
  31. Dry-roasted Cashews
    2175mg in 1 oz
  32. Dried Pilinuts
    2160mg in 1 oz (15 kernels)
  33. Flax Seeds
    1678mg in 1oz
  34. Chia Seeds
    1657mg in 1 oz
  35. Almond Paste
    1584mg in 1 oz
  36. Roasted Chestnuts
    652mg in 10 kernels
  37. Coconut Milk
    527mg in 1 cup
  38. Dry Roasted Macadamia Nuts
    370mg in 1 oz (10-12 kernels)
  39. Macadamia Nuts
    368mg in 1 oz (10-12 kernels)
  40. Shredded Coconut Meat
    361mg in 1 cup, shredded
  41. Dried Lotus Seeds
    302mg in 1 oz (42 medium seeds)
  42. Dried Coconut (unsweetened)
    201mg in 1 oz
  43. Dried Ginkgo Nuts
    196mg in 1 oz
  44. Ginko Nuts
    164mg in 1 oz
  45. Dried Coconut
    146mg in 1 oz
  46. Boiled Chestnuts
    138mg in 1 oz
  47. Pine Nuts (dried)
    130mg in 1 oz (167 kernels)
  48. Chestnuts
    125mg in 1 oz
  49. Dried Chinese Chestnuts
    119mg in 1 oz
  50. Dried Japanese Chestnuts
    82mg in 1 oz
  51. Lotus Seeds
    81mg in 1 oz
  52. Roasted Chinese Chestnuts
    78mg in 1 oz
  53. Chinese Chestnuts
    73mg in 1 oz
  54. Boiled Chinese Chestnuts
    50mg in 1 oz
  55. Boiled Japanese Chestnuts
    13mg in 1 oz
  56. Coconut Water
    5mg in 1 cup

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