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200 Vegetables Highest in Omega 6s

Ranked by a serving size.

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17000mg Omega 6s = 100% AI
  1. 6808mg (40% AI) in 1 cup
  2. 5900mg (35% AI) in 1 cup chopped
  3. 5241mg (31% AI) in 1 cup chopped
  4. 3537mg (21% AI) in 100 grams
  5. 3091mg (18% AI) in 1 cup
  6. 2337mg (14% AI) in 1 cup
  7. 2084mg (12% AI) in 1 cup
  8. 1131mg (7% AI) in 1 cup
  9. 1058mg (6% AI) in 1/4 cup
  10. 847mg (5% AI) in 1 cup
  11. 725mg (4% AI) in 1 pepper
  12. 684mg (4% AI) in 1 cup
  13. 651mg (4% AI) in 1 cup
  14. 616mg (4% AI) in 1 cup
  15. 522mg (3% AI) in 1 ear small (5-1/2 Inch to 6-1/2 Inch long)
  16. 522mg (3% AI) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
  17. 471mg (3% AI) in 1 cup
  18. 420mg (2% AI) in 1 cup sliced
  19. 396mg (2% AI) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
  20. 349mg (2% AI) in 1 cup slices
  21. 318mg (2% AI) in 1 cup
  22. 298mg (2% AI) in 1 cup
  23. 279mg (2% AI) in 1 cup pieces
  24. 269mg (2% AI) in 1 cup slices
  25. 267mg (2% AI) in 1 cup
  26. 264mg (2% AI) in 1 cup
  27. 235mg (1% AI) in 1 cup, chopped
  28. 233mg (1% AI) in 1 cup
  29. 231mg (1% AI) in 1 cup
  30. 227mg (1% AI) in 1 cup
  31. 227mg (1% AI) in 1 cup, chopped
  32. 220mg (1% AI) in 1 cup
  33. 205mg (1% AI) in 1 cup
  34. 202mg (1% AI) in 1 cup
  35. 200mg (1% AI) in 1 cup, mashed
  36. 199mg (1% AI) in 1 cup, cubes
  37. 198mg (1% AI) in 1 cup (1/8 Inch slices)
  38. 197mg (1% AI) in 1 cup
  39. 195mg (1% AI) in 10 strip
  40. 181mg (1% AI) in 1 cup
  41. 177mg (1% AI) in 1 cup
  42. 176mg (1% AI) in 1 cup
  43. 173mg (1% AI) in 1 cup
  44. 173mg (1% AI) in 1 cup sliced
  45. 172mg (1% AI) in 1 cup (1/2 Inch slices)
  46. 166mg (1% AI) in 100 grams
  47. 156mg (1% AI) in 1 cup
  48. 156mg (1% AI) in 1 cup
  49. 147mg (1% AI) in 1 cup, sliced
  50. 147mg (1% AI) in 1 cup
  51. 145mg (1% AI) in 1 cup, chopped
  52. 144mg (1% AI) in 1 cup, chopped
  53. 143mg (1% AI) in 1 cup
  54. 139mg (1% AI) in 1 cup
  55. 137mg (1% AI) in 1 cup
  56. 137mg (1% AI) in 1 medium
  57. 136mg (1% AI) in 1 cup
  58. 136mg (1% AI) in 1 cup slices
  59. 133mg (1% AI) in 1 cup, chopped
  60. 131mg (1% AI) in 1 cup
  61. 131mg (1% AI) in 1 cup
  62. 130mg (1% AI) in 1 cup, chopped or strips
  63. 130mg (1% AI) in 1 cup, strips
  64. 123mg (1% AI) in 1 cup
  65. 119mg (1% AI) in 1 cup cherry tomatoes
  66. 113mg (1% AI) in 1 cup, cubes
  67. 113mg (1% AI) in 1 cup, diced
  68. 112mg (1% AI) in 1 cup, pieces or slices
  69. 112mg (1% AI) in 1 cup pieces or slices
  70. 106mg (1% AI) in 1 cup sliced
  71. 104mg (1% AI) in 1 cup, sliced
  72. 104mg (1% AI) in 1 cup, chopped
  73. 104mg (1% AI) in 1 cup
  74. 103mg (1% AI) in 1 cup, chopped
  75. 103mg (1% AI) in 1 medium (2 Inch dia, 5 Inch long, raw)
  76. 103mg (1% AI) in 1 pepper
  77. 101mg (1% AI) in 1 cup
  78. 101mg (1% AI) in 1 cup diced
  79. 100mg (1% AI) in 1/4 cup
  80. 100mg (1% AI) in 1 cup (1/2 Inch slices)
  81. 99mg (1% AI) in 1 cup
  82. 97mg (1% AI) in 1 cup (1/2 Inch pieces)
  83. 96mg (1% AI) in 1 medium
  84. 94mg (1% AI) in 1 cup (1 Inch pieces)
  85. 92mg (1% AI) in 1 cup
  86. 92mg (1% AI) in 1 cup, cubes
  87. 91mg (1% AI) in 1 cup, cubes
  88. 89mg (1% AI) in 1 cup, sliced
  89. 88mg (1% AI) in 1 cup, sliced
  90. 88mg (1% AI) in 1 cup, sliced
  91. 88mg (1% AI) in 1 tablespoon
  92. 83mg in 1 large (7-1/4 Inch to 8-/1/2 Inch long)
  93. 82mg in 1 cup
  94. 80mg in 1 cup, chopped
  95. 80mg in 100 grams
  96. 80mg in 1 cup chopped
  97. 79mg in 1 cup, chopped
  98. 77mg in 1 cup
  99. 77mg in 1 cup (1 Inch cubes)
  100. 76mg in 1 cup
  101. 75mg in 1 cup
  102. 74mg in 1 potato medium
  103. 73mg in 1 cup
  104. 72mg in 1 cup slices
  105. 70mg in 1 cup
  106. 70mg in 1 cup
  107. 69mg in 1 cup chopped
  108. 68mg in 1 cup, cubes
  109. 67mg in 1 cup
  110. 66mg in 1 cup
  111. 65mg in 1 cup (1 Inch pieces)
  112. 65mg in 1 cup, mashed
  113. 65mg in 1 cup, cubes
  114. 64mg in 100 grams
  115. 63mg in 1 cup diced
  116. 62mg in 1 cup
  117. 62mg in 1 pepper
  118. 61mg in 1 cup slices
  119. 60mg in 1 cup, sliced
  120. 60mg in 1 cup
  121. 59mg in 1 artichoke, medium
  122. 58mg in 1/2 cup slices
  123. 57mg in 1 cup, sliced
  124. 56mg in 1 leek
  125. 55mg in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
  126. 55mg in 1 cup slices
  127. 54mg in 1 cup
  128. 54mg in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
  129. 53mg in 1 cup, shredded
  130. 53mg in 1 cup
  131. 52mg in 1 cup, cubes
  132. 51mg in 1 stalk, large (11 Inch-12 Inch long)
  133. 50mg in 1 potato (2-1/3 Inch x 4-3/4 Inch)
  134. 50mg in 1 cup sliced
  135. 49mg in 1 cup, cubes
  136. 49mg in 1 cup, chopped or diced
  137. 49mg in 1 cup
  138. 48mg in 1 NLEA serving
  139. 48mg in 1 cup
  140. 47mg in 1 cup, whole
  141. 47mg in 1 pepper
  142. 45mg in 1 cup, cubes
  143. 45mg in 1 root
  144. 45mg in 1 cup, chopped
  145. 45mg in 1 cup pieces
  146. 44mg in 1 cup 1/2 Inch pieces
  147. 44mg in 1 cup, chopped
  148. 44mg in 1 cup
  149. 44mg in 1 potato (2-1/2 Inch dia, sphere)
  150. 44mg in 1 cup, cubes
  151. 42mg in 1 cup, sliced
  152. 41mg in 100 grams
  153. 40mg in 1 cup, chopped
  154. 40mg in 1 cup slices
  155. 40mg in 1 cup
  156. 38mg in 1 cup, sliced
  157. 38mg in 1 cup
  158. 37mg in 1 cup, sliced
  159. 37mg in 1 cup, chopped
  160. 37mg in 1 cup, shredded
  161. 36mg in 1 cup slices
  162. 35mg in 1 cup whole
  163. 35mg in 1 cup whole
  164. 34mg in 1 cup (1 Inch pieces)
  165. 34mg in 1 cup, chopped
  166. 32mg in 1 cup, chopped
  167. 32mg in 1/2 cup slices
  168. 32mg in 1 cup, mashed
  169. 31mg in 1 cup
  170. 30mg in 1 cup, chopped
  171. 30mg in 1 cup, chopped
  172. 29mg in 1 cup, shredded
  173. 29mg in 1 cup
  174. 29mg in 1 cup, cubes
  175. 29mg in 1 cup
  176. 28mg in 1 cup
  177. 27mg in 1 cup
  178. 27mg in 100 grams
  179. 27mg in 1/5 head
  180. 26mg in 1 cup, shredded
  181. 26mg in 1 cup
  182. 26mg in 1 cup
  183. 24mg in 1 cup, cubes
  184. 23mg in 1 cup 1/2 Inch pieces
  185. 23mg in 1 cup
  186. 22mg in 1 cup, cubes
  187. 22mg in 1 cup, cubes
  188. 22mg in 1 cup shredded
  189. 22mg in 1 cup 1 Inch pieces, loosely packed
  190. 22mg in 1 piece
  191. 21mg in 1 cup, chopped
  192. 20mg in 1 cup chopped (1/2 Inch pieces)
  193. 20mg in 1 cup, chopped
  194. 20mg in 1 cup, chopped
  195. 20mg in 1 cup slices
  196. 20mg in 1 head
  197. 19mg in 1 cup
  198. 19mg in 1 cup, shredded or chopped
  199. 19mg in 1 cup slices
  200. 19mg in 1 cup

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

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