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200 Vegetarian Foods Highest in Omega 6s

Please note: The Vegetarian label does not include snacks, baked goods, and oils. It is a general label and may include some animal foods. Please use your own judgement.

Ranked by a Common Serving Size
17000mg Omega 6s = 100% AI
  1. Firm Tofu
    10934mg (64% AI) in 1 cup
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  2. Walnuts
    10818mg (64% AI) in 1 oz (14 halves)
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  3. Black Walnuts (Dried)
    9588mg (56% AI) in 1 oz
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  4. Butternuts (Dried)
    9578mg (56% AI) in 1 oz
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  5. Pine Nuts (Dried)
    9544mg (56% AI) in 1 oz (167 kernels)
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  6. Dry Roasted Sunflower Seeds
    9310mg (55% AI) in 1 oz
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  7. Dry Roasted Sunflower Seeds (With Salt)
    9310mg (55% AI) in 1 oz
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  8. Granola Homemade
    8777mg (52% AI) in 1 cup
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  9. Hemp Seeds
    8236mg (48% AI) in 1oz
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  10. Safflower Seeds
    7976mg (47% AI) in 1 oz
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  11. Boiled Soybeans (Edamame)
    7680mg (45% AI) in 1 cup
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  12. Dried Pine Nuts
    7066mg (42% AI) in 1 oz
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  13. Brazilnuts
    6924mg (41% AI) in 1 oz (6 kernels)
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  14. Hash Browns
    6808mg (40% AI) in 1 cup
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  15. Abbott Ensure Plus Ready-to-drink
    6612mg (39% AI) in 1 cup
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  16. Dried Sunflower Seeds
    6454mg (38% AI) in 1 oz
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  17. Tofu Prepared With Calcium
    5902mg (35% AI) in 1 cup
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  18. Sauteed Green Bell Peppers
    5900mg (35% AI) in 1 cup chopped
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  19. Dried Pumpkin and Squash Seeds
    5886mg (35% AI) in 1 oz
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  20. Sesame Seeds (Toasted)
    5866mg (35% AI) in 1 oz
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  21. Sesame Butter (Tahini)
    5866mg (35% AI) in 1 oz
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  22. Pecans
    5858mg (34% AI) in 1 oz (19 halves)
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  23. Dried Hickorynuts
    5857mg (34% AI) in 1 oz
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  24. Roasted Squash and Pumpkin Seeds (Unsalted)
    5570mg (33% AI) in 1 oz
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  25. Roasted Squash and Pumpkin Seeds (Salted)
    5570mg (33% AI) in 1 oz
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  26. Dry Roasted Pecans
    5560mg (33% AI) in 1 oz
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  27. Red Bell Peppers (Cooked)
    5241mg (31% AI) in 1 cup chopped
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  28. Dried Beechnuts
    5223mg (31% AI) in 1 oz
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  29. Cooked Green Soybeans
    4783mg (28% AI) in 1 cup
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  30. Peanut Butter (Chunk Style)
    4433mg (26% AI) in 2 tbsp
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  31. Raw Peanuts
    4418mg (26% AI) in 1 oz
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  32. Pistachio Nuts
    4002mg (24% AI) in 1 oz (49 kernels)
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  33. Unsalted Peanut Butter (Smooth)
    3931mg (23% AI) in 2 tbsp
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  34. California Avocados
    3885mg (23% AI) in 1 cup, pureed
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  35. Natures Path Organic Flax Plus Pumpkin Granola
    3812mg (22% AI) in 3/4 cup (1 NLEA serving)
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  36. Uncooked Oats
    3781mg (22% AI) in 1 cup
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  37. Dry Roasted Pistachio Nuts
    3728mg (22% AI) in 1 oz (49 kernels)
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  38. Dry Roasted Almonds
    3676mg (22% AI) in 1 oz (22 whole kernels)
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  39. Florida Avocados
    3634mg (21% AI) in 1 cup, pureed
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  40. Peanut Butter (Smooth)
    3610mg (21% AI) in 2 tbsp
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  41. Stirfried Soybean Sprouts
    3537mg (21% AI) in 100 grams
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  42. Almonds
    3501mg (21% AI) in 1 oz (23 whole kernels)
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  43. Fried Yellow Plantains
    3475mg (20% AI) in 1 cup
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  44. Seeds Sesame Butter Tahini From Roasted And Toasted Kernels (Most Common Type)
    3470mg (20% AI) in 1 tbsp
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  45. Avocados
    3395mg (20% AI) in 1 avocado, NS as to Florida or California
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  46. Onion Rings
    3091mg (18% AI) in 1 cup
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  47. Dry-roasted Soybeans
    3014mg (18% AI) in 1oz
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  48. Edamame
    2781mg (16% AI) in 1 cup
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  49. Dry-Roasted Mixed Nuts (Salted)
    2771mg (16% AI) in 1 oz
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  50. Dry Roasted Peanuts
    2763mg (16% AI) in 1 oz
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  51. Roasted Squash and Pumpkin Seeds (With Shells)
    2488mg (15% AI) in 1 oz (85 seeds)
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  52. Oat Bran
    2486mg (15% AI) in 1 cup
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  53. Oil Roasted Cashews
    2408mg (14% AI) in 1 oz (18 kernels)
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  54. Dry Roasted Hazelnuts
    2386mg (14% AI) in 1 oz
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  55. Soybean Sprouts
    2337mg (14% AI) in 1 cup
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  56. Cashew Butter
    2319mg (14% AI) in 1 oz
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  57. Hazelnuts
    2225mg (13% AI) in 1 oz (21 whole kernels)
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  58. Cashews (Raw)
    2210mg (13% AI) in 1 oz
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  59. Soft Tofu
    2202mg (13% AI) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
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  60. Almond Butter
    2177mg (13% AI) in 1 tbsp
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  61. Dry-roasted Cashews
    2175mg (13% AI) in 1 oz
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  62. Dried Pilinuts
    2160mg (13% AI) in 1 oz (15 kernels)
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  63. Cooked Soybean Sprouts
    2084mg (12% AI) in 1 cup
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  64. Uncooked Yellow Cornmeal
    1939mg (11% AI) in 1 cup
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  65. Uncooked Whole-Grain Cornmeal
    1939mg (11% AI) in 1 cup
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  66. Familia
    1889mg (11% AI) in 1 cup
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  67. Firm Tofu (With Calcium and Magnesium)
    1855mg (11% AI) in 1/2 cup
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  68. Chickpeas (Garbanzo Beans) (Cooked)
    1825mg (11% AI) in 1 cup
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  69. Quinoa Cooked
    1802mg (11% AI) in 1 cup
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  70. Oats Regular And Quick Not Fortified Dry
    1782mg (10% AI) in 1 cup
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  71. Post Great Grains Banana Nut Crunch
    1782mg (10% AI) in 1 cup (1 NLEA serving)
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  72. Acorns (Dried)
    1719mg (10% AI) in 1 oz
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  73. Flax Seeds
    1678mg (10% AI) in 1oz
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  74. Chia Seeds
    1657mg (10% AI) in 1 oz
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  75. Toasted Wheat Germ
    1653mg (10% AI) in 1 oz
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  76. Buckwheat (Uncooked)
    1634mg (10% AI) in 1 cup
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  77. Whole Grain Sorghum Flour
    1621mg (10% AI) in 1 cup
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  78. Almond Paste
    1584mg (9% AI) in 1 oz
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  79. Abbott Ensure Nutritional Shake Ready-to-drink
    1542mg (9% AI) in 8 fl oz
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  80. Slimfast Meal Replacement High Protein Shake Ready-to-drink 3-2-1 Plan
    1528mg (9% AI) in 1 bottle
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  81. Post Great Grains Crunchy Pecan Cereal
    1526mg (9% AI) in 3/4 cup (1 NLEA serving)
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  82. Baked Beans
    1500mg (9% AI) in 1 cup
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  83. Egg Omelet
    1430mg (8% AI) in 1 large
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  84. Vanilla Soy Milk
    1419mg (8% AI) in 1 cup
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  85. Fortified Chocolate Soy Milk
    1419mg (8% AI) in 1 cup
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  86. Veggie Burgers
    1358mg (8% AI) in 1 pattie
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  87. Kelloggs Cracklin Oat Bran
    1311mg (8% AI) in 3/4 cup (1 NLEA serving)
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  88. Fried Eggs
    1294mg (8% AI) in 1 large
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  89. Scrambled Eggs
    1275mg (7% AI) in 1 large
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  90. General Mills Oatmeal Crisp Crunchy Almond
    1274mg (7% AI) in 1 cup (1 NLEA serving)
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  91. Cooked Oatmeal
    1266mg (7% AI) in 1 cup
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  92. Oats Regular And Quick And Instant Unenriched Cooked With Water (Includes Boiling And Microw
    1266mg (7% AI) in 1 cup
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  93. Post Selects Maple Pecan Crunch
    1256mg (7% AI) in 3/4 cup (1 NLEA serving)
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  94. Kashi Go Lean Crunch! Honey Almond Flax
    1239mg (7% AI) in 2/3 Cup (1 NLEA serving)
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  95. Wheat And Bran Presweetened With Nuts And Fruits
    1220mg (7% AI) in 1 cup (1 NLEA serving)
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  96. Corn Grits Yellow Regular And Quick Enriched Dry
    1182mg (7% AI) in 1 cup
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  97. Sun-dried Hot Chile Peppers
    1131mg (7% AI) in 1 cup
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  98. Quaker Toasted Multigrain Crisps
    1114mg (7% AI) in 1 (1/4) cup (1 NLEA serving)
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  99. Post Great Grains Raisin Date & Pecan
    1092mg (6% AI) in 3/4 cup (1 NLEA serving)
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  100. Protein Powder Soy Based
    1071mg (6% AI) in 1 scoop
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  101. Yellow Onions
    1058mg (6% AI) in 1/4 cup
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  102. Quaker Instant Oatmeal Raisins Dates And Walnuts Dry
    1030mg (6% AI) in 1 packet
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  103. Quaker 100% Natural Granola Oats Wheat And Honey
    1030mg (6% AI) in 1/2 cup (1 NLEA serving)
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  104. General Mills Reeses Puffs
    999mg (6% AI) in 3/4 cup (1 NLEA serving)
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  105. Boiled Lupin Beans
    991mg (6% AI) in 1 cup
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  106. Lupin Beans (Cooked)
    991mg (6% AI) in 1 cup
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  107. Oats Instant Fortified With Cinnamon And Spice Prepared With Water
    979mg (6% AI) in 1 cup
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  108. Passion Fruit (Granadilla)
    968mg (6% AI) in 1 cup
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  109. General Mills Fiber One Caramel Delight
    962mg (6% AI) in 1 cup (1 NLEA serving)
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  110. Oats Instant Fortified Plain Prepared With Water (Boiling Water Added Or Microwaved)
    962mg (6% AI) in 1 cup, cooked
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  111. Quaker Quaker 100% Natural Granola With Oats Wheat Honey And Raisins
    959mg (6% AI) in 1/2 cup (1 NLEA serving)
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  112. Kashi Golean Crunch!
    953mg (6% AI) in 3/4 Cup (1 NLEA serving)
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  113. General Mills Raisin Nut Bran
    935mg (5% AI) in 3/4 cup (1 NLEA serving)
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  114. Uncle Sam Cereal
    927mg (5% AI) in 3/4 cup (1 NLEA serving)
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  115. Kelloggs Low Fat Granola With Raisins
    925mg (5% AI) in 2/3 cup (1 NLEA serving)
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  116. Malt-o-meal Cinnamon Toasters
    915mg (5% AI) in 3/4 cup (1 NLEA serving)
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  117. Unilever Slimfast Meal Replacement Regular Ready-to-drink 3-2-1 Plan
    915mg (5% AI) in 1 bottle
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  118. Kelloggs Special K Protein Shake
    900mg (5% AI) in 1 serving
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  119. General Mills Oatmeal Crisp Hearty Raisin
    885mg (5% AI) in 1 cup (1 NLEA serving)
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  120. Quaker Quick Oats Dry
    880mg (5% AI) in 1/2 cup
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  121. Whole Wheat Hot Natural Cereal Dry
    877mg (5% AI) in 1 cup
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  122. Post Honey Bunches Of Oats With Vanilla Bunches
    869mg (5% AI) in 1 cup (1 NLEA serving)
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  123. Stewed Tomatoes
    847mg (5% AI) in 1 cup
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  124. Cooked Millet
    835mg (5% AI) in 1 cup
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  125. Egg Noodles (Cooked)
    835mg (5% AI) in 1 cup
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  126. Quaker Oatmeal Squares Cinnamon
    829mg (5% AI) in 1 cup (1 NLEA serving)
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  127. Eggs (Raw)
    816mg (5% AI) in 1 large
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  128. Quaker Oatmeal Squares
    813mg (5% AI) in 1 cup (1 NLEA serving)
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  129. Poppy Seeds
    792mg (5% AI) in 1 tsp
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  130. Poached Eggs
    790mg (5% AI) in 1 large
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  131. Post Great Grains Cranberry Almond Crunch
    781mg (5% AI) in 3/4 cup (1 NLEA serving)
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  132. Kelloggs Low Fat Granola Without Raisins
    772mg (5% AI) in 1/2 cup (1 NLEA serving)
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  133. Abbott Eas Soy Protein Powder
    761mg (4% AI) in 1 scoop
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  134. General Mills Nature Valley Low Fat Fruit Granola
    749mg (4% AI) in 2/3 cup (1 NLEA serving)
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  135. Post Selects Blueberry Morning
    747mg (4% AI) in 1 (1/4) cup (1 NLEA serving)
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  136. Kelloggs Mueslix
    744mg (4% AI) in 2/3 cup (1 NLEA serving)
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  137. Light Whipping Cream
    742mg (4% AI) in 1 cup, whipped
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  138. Oats Instant Fortified With Cinnamon And Spice Dry
    738mg (4% AI) in 1 packet
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  139. Quaker Instant Oatmeal Cinnamon-spice Dry
    734mg (4% AI) in 1 packet (1 NLEA serving)
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  140. Unsweetened Rice Milk
    732mg (4% AI) in 8 fl oz (approximate weight, 1 serving)
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  141. Dried Ancho Peppers
    725mg (4% AI) in 1 pepper
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  142. Brown Rice
    717mg (4% AI) in 1 cup
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  143. Canned Refried Beans
    716mg (4% AI) in 1 cup
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  144. Quaker Low Fat 100% Natural Granola With Raisins
    716mg (4% AI) in 2/3 cup (1 NLEA serving)
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  145. Cooked Oat Bran
    710mg (4% AI) in 1 cup
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  146. Oats Instant Fortified With Raisins And Spice Prepared With Water
    694mg (4% AI) in 1 cup
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  147. Post Shredded Wheat N Bran Spoon-size
    688mg (4% AI) in 1 (1/4) cup (1 NLEA serving)
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  148. Oats Instant Fortified Plain Dry
    687mg (4% AI) in 1 packet
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  149. Yellow Sweet Corn
    684mg (4% AI) in 1 cup
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  150. Quaker Instant Oatmeal Maple And Brown Sugar Dry
    676mg (4% AI) in 1 packet
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  151. Mammy Apple
    668mg (4% AI) in 1 fruit without refuse
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  152. Oats Instant Fortified Maple And Brown Sugar Dry
    667mg (4% AI) in 1 packet
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  153. Post Honey Nut Shredded Wheat
    664mg (4% AI) in 1 cup (1 NLEA serving)
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  154. General Mills Cheerios
    662mg (4% AI) in 1 cup (1 NLEA serving)
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  155. Ice Cream Cookie Sandwich
    654mg (4% AI) in 1 serving
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  156. Roasted Chestnuts
    652mg (4% AI) in 10 kernels
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  157. Canned Asparagus
    651mg (4% AI) in 1 cup
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  158. Nutritional Shake Mix High Protein Powder
    648mg (4% AI) in 1 tbsp
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  159. Canned Hominy
    639mg (4% AI) in 1 cup
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  160. Post Honey Bunches Of Oats With Almonds
    632mg (4% AI) in 3/4 cup (1 NLEA serving)
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  161. Whole Wheat Pasta
    629mg (4% AI) in 1 cup spaghetti not packed
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  162. Unsweetened Almond Milk
    618mg (4% AI) in 1 cup
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  163. Succotash
    616mg (4% AI) in 1 cup
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  164. Kashi Heart To Heart Oat Flakes & Blueberry Clusters
    616mg (4% AI) in 1 cup (1 NLEA serving)
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  165. Post Shredded Wheat Original Spoon-size
    605mg (4% AI) in 1 cup (1 NLEA serving)
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  166. General Mills Cinnamon Toast Crunch
    604mg (4% AI) in 3/4 cup (1 NLEA serving)
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  167. Egg Yolks (Raw)
    601mg (4% AI) in 1 large
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  168. Sun Country Kretschmer Honey Crunch Wheat Germ
    601mg (4% AI) in 2 tbsp (1 NLEA serving)
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  169. Hard Boiled Eggs
    594mg (3% AI) in 1 large
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  170. Kelloggs Special K Cinnamon Pecan
    593mg (3% AI) in 3/4 cup (1 NLEA serving)
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  171. Whole Milk
    586mg (3% AI) in 16oz glass
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  172. General Mills Basic 4
    584mg (3% AI) in 1 cup (1 NLEA serving)
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  173. Unsweetened Chocolate Almond Milk
    583mg (3% AI) in 1 cup
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  174. Kelloggs All-bran Original
    576mg (3% AI) in 1/2 cup (1 NLEA serving)
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  175. Quaker Capn Crunchs Peanut Butter Crunch
    574mg (3% AI) in 3/4 cup (1 NLEA serving)
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  176. Wheatena Cooked With Water
    569mg (3% AI) in 1 cup
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  177. Cooked Brown Rice
    552mg (3% AI) in 1 cup
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  178. Oats Instant Fortified With Raisins And Spice Dry
    544mg (3% AI) in 1 packet
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  179. Wheatena Dry
    541mg (3% AI) in 1/3 cup (1 NLEA serving)
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  180. Wheatena Cooked With Water With Salt
    539mg (3% AI) in 1 cup
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  181. Cytosport Muscle Milk Ready-to-drink
    538mg (3% AI) in 14 fl oz
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  182. Post Shredded Wheat Original Big Biscuit
    537mg (3% AI) in 2 biscuits (1 NLEA serving)
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  183. Rice Bran
    529mg (3% AI) in 1 tablespoon
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  184. Coconut Milk
    527mg (3% AI) in 1 cup
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  185. General Mills Berry Berry Kix
    525mg (3% AI) in 1 (1/4) cup (1 NLEA serving)
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  186. General Mills Cheerios Chocolate
    525mg (3% AI) in 3/4 cup (1 NLEA serving)
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  187. Kelloggs Raisin Bran
    525mg (3% AI) in 1 cup ( 1 NLEA serving)
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  188. Quaker Instant Oatmeal Raisin And Spice Dry
    522mg (3% AI) in 1 packet (1 NLEA serving)
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  189. Cooked Yellow Sweet Corn
    522mg (3% AI) in 1 ear small (5-1/2 Inch to 6-1/2 Inch long)
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  190. Cooked Sweet White Corn
    522mg (3% AI) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
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  191. Kashi Heart To Heart Honey Toasted Oat
    520mg (3% AI) in 3/4 cup (1 NLEA serving)
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  192. Kashi Good Friends
    518mg (3% AI) in 1 cup (1 NLEA serving)
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  193. Post Alpha-bits
    517mg (3% AI) in 1 cup (1 NLEA serving for adults)
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  194. Malted Drink Mix Natural Powder Prepared With Whole Milk
    506mg (3% AI) in 1 cup (8 fl oz)
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  195. Sweetened Vanilla Almond Milk
    499mg (3% AI) in 8 fl oz
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  196. Chocolate Almond Milk
    499mg (3% AI) in 8 fl oz
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  197. Malt-o-meal Raisin Bran Cereal
    499mg (3% AI) in 1 cup (1 NLEA serving)
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  198. Paprika
    497mg (3% AI) in 1 tbsp
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  199. General Mills Dora The Explorer
    497mg (3% AI) in 3/4 cup (1 NLEA serving)
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  200. General Mills Apple Cinnamon Cheerios
    497mg (3% AI) in 3/4 cup (1 NLEA serving)
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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