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61 Nuts and Seeds Highest in Omega 6s

Ranked by a serving size.

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17000mg Omega 6s = 100% AI
  1. 10818mg (64% AI) in 1 oz (14 halves)
  2. 9588mg (56% AI) in 1 oz
  3. 9578mg (56% AI) in 1 oz
  4. 9544mg (56% AI) in 1 oz (167 kernels)
  5. 9310mg (55% AI) in 1 oz
  6. 9310mg (55% AI) in 1 oz
  7. 8236mg (48% AI) in 1oz
  8. 7976mg (47% AI) in 1 oz
  9. 7066mg (42% AI) in 1 oz
  10. 6924mg (41% AI) in 1 oz (6 kernels)
  11. 6454mg (38% AI) in 1 oz
  12. 5886mg (35% AI) in 1 oz
  13. 5866mg (35% AI) in 1 oz
  14. 5866mg (35% AI) in 1 oz
  15. 5858mg (34% AI) in 1 oz (19 halves)
  16. 5857mg (34% AI) in 1 oz
  17. 5570mg (33% AI) in 1 oz
  18. 5570mg (33% AI) in 1 oz
  19. 5560mg (33% AI) in 1 oz
  20. 5223mg (31% AI) in 1 oz
  21. 4002mg (24% AI) in 1 oz (49 kernels)
  22. 3728mg (22% AI) in 1 oz (49 kernels)
  23. 3676mg (22% AI) in 1 oz (22 whole kernels)
  24. 3501mg (21% AI) in 1 oz (23 whole kernels)
  25. 3470mg (20% AI) in 1 tbsp
  26. 2771mg (16% AI) in 1 oz
  27. 2763mg (16% AI) in 1 oz
  28. 2488mg (15% AI) in 1 oz (85 seeds)
  29. 2408mg (14% AI) in 1 oz (18 kernels)
  30. 2386mg (14% AI) in 1 oz
  31. 2319mg (14% AI) in 1 oz
  32. 2225mg (13% AI) in 1 oz (21 whole kernels)
  33. 2210mg (13% AI) in 1 oz
  34. 2177mg (13% AI) in 1 tbsp
  35. 2175mg (13% AI) in 1 oz
  36. 2160mg (13% AI) in 1 oz (15 kernels)
  37. 1719mg (10% AI) in 1 oz
  38. 1678mg (10% AI) in 1oz
  39. 1657mg (10% AI) in 1 oz
  40. 1584mg (9% AI) in 1 oz
  41. 652mg (4% AI) in 10 kernels
  42. 527mg (3% AI) in 1 cup
  43. 370mg (2% AI) in 1 oz (10-12 kernels)
  44. 368mg (2% AI) in 1 oz (10-12 kernels)
  45. 361mg (2% AI) in 1 cup, shredded
  46. 302mg (2% AI) in 1 oz (42 medium seeds)
  47. 268mg (2% AI) in 1 oz
  48. 201mg (1% AI) in 1 oz
  49. 196mg (1% AI) in 1 oz
  50. 164mg (1% AI) in 1 oz
  51. 146mg (1% AI) in 1 oz
  52. 138mg (1% AI) in 1 oz
  53. 125mg (1% AI) in 1 oz
  54. 119mg (1% AI) in 1 oz
  55. 82mg in 1 oz
  56. 81mg in 1 oz
  57. 78mg in 1 oz
  58. 73mg in 1 oz
  59. 50mg in 1 oz
  60. 13mg in 1 oz
  61. 5mg in 1 cup

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

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