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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 serving size.

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17000mg Omega 6s = 100% AI
  1. 10934mg (64% AI) in 1 cup
  2. 10818mg (64% AI) in 1 oz (14 halves)
  3. 9588mg (56% AI) in 1 oz
  4. 9578mg (56% AI) in 1 oz
  5. 9544mg (56% AI) in 1 oz (167 kernels)
  6. 9310mg (55% AI) in 1 oz
  7. 9310mg (55% AI) in 1 oz
  8. 8777mg (52% AI) in 1 cup
  9. 8236mg (48% AI) in 1oz
  10. 7976mg (47% AI) in 1 oz
  11. 7680mg (45% AI) in 1 cup
  12. 7066mg (42% AI) in 1 oz
  13. 6924mg (41% AI) in 1 oz (6 kernels)
  14. 6808mg (40% AI) in 1 cup
  15. 6612mg (39% AI) in 1 cup
  16. 6454mg (38% AI) in 1 oz
  17. 5902mg (35% AI) in 1 cup
  18. 5900mg (35% AI) in 1 cup chopped
  19. 5886mg (35% AI) in 1 oz
  20. 5866mg (35% AI) in 1 oz
  21. 5866mg (35% AI) in 1 oz
  22. 5858mg (34% AI) in 1 oz (19 halves)
  23. 5857mg (34% AI) in 1 oz
  24. 5570mg (33% AI) in 1 oz
  25. 5570mg (33% AI) in 1 oz
  26. 5560mg (33% AI) in 1 oz
  27. 5241mg (31% AI) in 1 cup chopped
  28. 5223mg (31% AI) in 1 oz
  29. 4783mg (28% AI) in 1 cup
  30. 4433mg (26% AI) in 2 tbsp
  31. 4418mg (26% AI) in 1 oz
  32. 4002mg (24% AI) in 1 oz (49 kernels)
  33. 3931mg (23% AI) in 2 tbsp
  34. 3885mg (23% AI) in 1 cup, pureed
  35. 3812mg (22% AI) in 3/4 cup (1 NLEA serving)
  36. 3781mg (22% AI) in 1 cup
  37. 3728mg (22% AI) in 1 oz (49 kernels)
  38. 3676mg (22% AI) in 1 oz (22 whole kernels)
  39. 3634mg (21% AI) in 1 cup, pureed
  40. 3610mg (21% AI) in 2 tbsp
  41. 3537mg (21% AI) in 100 grams
  42. 3501mg (21% AI) in 1 oz (23 whole kernels)
  43. 3475mg (20% AI) in 1 cup
  44. 3470mg (20% AI) in 1 tbsp
  45. 3395mg (20% AI) in 1 avocado, NS as to Florida or California
  46. 3091mg (18% AI) in 1 cup
  47. 3014mg (18% AI) in 1oz
  48. 2781mg (16% AI) in 1 cup
  49. 2771mg (16% AI) in 1 oz
  50. 2763mg (16% AI) in 1 oz
  51. 2488mg (15% AI) in 1 oz (85 seeds)
  52. 2486mg (15% AI) in 1 cup
  53. 2408mg (14% AI) in 1 oz (18 kernels)
  54. 2386mg (14% AI) in 1 oz
  55. 2337mg (14% AI) in 1 cup
  56. 2319mg (14% AI) in 1 oz
  57. 2225mg (13% AI) in 1 oz (21 whole kernels)
  58. 2210mg (13% AI) in 1 oz
  59. 2202mg (13% AI) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
  60. 2177mg (13% AI) in 1 tbsp
  61. 2175mg (13% AI) in 1 oz
  62. 2160mg (13% AI) in 1 oz (15 kernels)
  63. 2084mg (12% AI) in 1 cup
  64. 1939mg (11% AI) in 1 cup
  65. 1939mg (11% AI) in 1 cup
  66. 1889mg (11% AI) in 1 cup
  67. 1855mg (11% AI) in 1/2 cup
  68. 1825mg (11% AI) in 1 cup
  69. 1802mg (11% AI) in 1 cup
  70. 1782mg (10% AI) in 1 cup
  71. 1782mg (10% AI) in 1 cup (1 NLEA serving)
  72. 1719mg (10% AI) in 1 oz
  73. 1678mg (10% AI) in 1oz
  74. 1657mg (10% AI) in 1 oz
  75. 1653mg (10% AI) in 1 oz
  76. 1634mg (10% AI) in 1 cup
  77. 1621mg (10% AI) in 1 cup
  78. 1584mg (9% AI) in 1 oz
  79. 1542mg (9% AI) in 8 fl oz
  80. 1528mg (9% AI) in 1 bottle
  81. 1526mg (9% AI) in 3/4 cup (1 NLEA serving)
  82. 1500mg (9% AI) in 1 cup
  83. 1430mg (8% AI) in 1 large
  84. 1419mg (8% AI) in 1 cup
  85. 1419mg (8% AI) in 1 cup
  86. 1358mg (8% AI) in 1 pattie
  87. 1311mg (8% AI) in 3/4 cup (1 NLEA serving)
  88. 1294mg (8% AI) in 1 large
  89. 1275mg (7% AI) in 1 large
  90. 1274mg (7% AI) in 1 cup (1 NLEA serving)
  91. 1266mg (7% AI) in 1 cup
  92. 1266mg (7% AI) in 1 cup
  93. 1256mg (7% AI) in 3/4 cup (1 NLEA serving)
  94. 1239mg (7% AI) in 2/3 Cup (1 NLEA serving)
  95. 1220mg (7% AI) in 1 cup (1 NLEA serving)
  96. 1182mg (7% AI) in 1 cup
  97. 1131mg (7% AI) in 1 cup
  98. 1114mg (7% AI) in 1 (1/4) cup (1 NLEA serving)
  99. 1092mg (6% AI) in 3/4 cup (1 NLEA serving)
  100. 1071mg (6% AI) in 1 scoop
  101. 1058mg (6% AI) in 1/4 cup
  102. 1030mg (6% AI) in 1 packet
  103. 1030mg (6% AI) in 1/2 cup (1 NLEA serving)
  104. 999mg (6% AI) in 3/4 cup (1 NLEA serving)
  105. 991mg (6% AI) in 1 cup
  106. 991mg (6% AI) in 1 cup
  107. 979mg (6% AI) in 1 cup
  108. 968mg (6% AI) in 1 cup
  109. 962mg (6% AI) in 1 cup (1 NLEA serving)
  110. 962mg (6% AI) in 1 cup, cooked
  111. 959mg (6% AI) in 1/2 cup (1 NLEA serving)
  112. 953mg (6% AI) in 3/4 Cup (1 NLEA serving)
  113. 935mg (5% AI) in 3/4 cup (1 NLEA serving)
  114. 927mg (5% AI) in 3/4 cup (1 NLEA serving)
  115. 925mg (5% AI) in 2/3 cup (1 NLEA serving)
  116. 915mg (5% AI) in 3/4 cup (1 NLEA serving)
  117. 915mg (5% AI) in 1 bottle
  118. 900mg (5% AI) in 1 serving
  119. 885mg (5% AI) in 1 cup (1 NLEA serving)
  120. 880mg (5% AI) in 1/2 cup
  121. 877mg (5% AI) in 1 cup
  122. 869mg (5% AI) in 1 cup (1 NLEA serving)
  123. 847mg (5% AI) in 1 cup
  124. 835mg (5% AI) in 1 cup
  125. 835mg (5% AI) in 1 cup
  126. 829mg (5% AI) in 1 cup (1 NLEA serving)
  127. 816mg (5% AI) in 1 large
  128. 813mg (5% AI) in 1 cup (1 NLEA serving)
  129. 792mg (5% AI) in 1 tsp
  130. 790mg (5% AI) in 1 large
  131. 781mg (5% AI) in 3/4 cup (1 NLEA serving)
  132. 772mg (5% AI) in 1/2 cup (1 NLEA serving)
  133. 761mg (4% AI) in 1 scoop
  134. 749mg (4% AI) in 2/3 cup (1 NLEA serving)
  135. 747mg (4% AI) in 1 (1/4) cup (1 NLEA serving)
  136. 744mg (4% AI) in 2/3 cup (1 NLEA serving)
  137. 742mg (4% AI) in 1 cup, whipped
  138. 738mg (4% AI) in 1 packet
  139. 734mg (4% AI) in 1 packet (1 NLEA serving)
  140. 732mg (4% AI) in 8 fl oz (approximate weight, 1 serving)
  141. 725mg (4% AI) in 1 pepper
  142. 717mg (4% AI) in 1 cup
  143. 716mg (4% AI) in 1 cup
  144. 716mg (4% AI) in 2/3 cup (1 NLEA serving)
  145. 710mg (4% AI) in 1 cup
  146. 694mg (4% AI) in 1 cup
  147. 688mg (4% AI) in 1 (1/4) cup (1 NLEA serving)
  148. 687mg (4% AI) in 1 packet
  149. 684mg (4% AI) in 1 cup
  150. 676mg (4% AI) in 1 packet
  151. 668mg (4% AI) in 1 fruit without refuse
  152. 667mg (4% AI) in 1 packet
  153. 664mg (4% AI) in 1 cup (1 NLEA serving)
  154. 662mg (4% AI) in 1 cup (1 NLEA serving)
  155. 654mg (4% AI) in 1 serving
  156. 652mg (4% AI) in 10 kernels
  157. 651mg (4% AI) in 1 cup
  158. 648mg (4% AI) in 1 tbsp
  159. 639mg (4% AI) in 1 cup
  160. 632mg (4% AI) in 3/4 cup (1 NLEA serving)
  161. 629mg (4% AI) in 1 cup spaghetti not packed
  162. 618mg (4% AI) in 1 cup
  163. 616mg (4% AI) in 1 cup
  164. 616mg (4% AI) in 1 cup (1 NLEA serving)
  165. 605mg (4% AI) in 1 cup (1 NLEA serving)
  166. 604mg (4% AI) in 3/4 cup (1 NLEA serving)
  167. 601mg (4% AI) in 1 large
  168. 601mg (4% AI) in 2 tbsp (1 NLEA serving)
  169. 594mg (3% AI) in 1 large
  170. 593mg (3% AI) in 3/4 cup (1 NLEA serving)
  171. 586mg (3% AI) in 16oz glass
  172. 584mg (3% AI) in 1 cup (1 NLEA serving)
  173. 583mg (3% AI) in 1 cup
  174. 576mg (3% AI) in 1/2 cup (1 NLEA serving)
  175. 574mg (3% AI) in 3/4 cup (1 NLEA serving)
  176. 569mg (3% AI) in 1 cup
  177. 552mg (3% AI) in 1 cup
  178. 544mg (3% AI) in 1 packet
  179. 541mg (3% AI) in 1/3 cup (1 NLEA serving)
  180. 539mg (3% AI) in 1 cup
  181. 538mg (3% AI) in 14 fl oz
  182. 537mg (3% AI) in 2 biscuits (1 NLEA serving)
  183. 529mg (3% AI) in 1 tablespoon
  184. 527mg (3% AI) in 1 cup
  185. 525mg (3% AI) in 1 (1/4) cup (1 NLEA serving)
  186. 525mg (3% AI) in 3/4 cup (1 NLEA serving)
  187. 525mg (3% AI) in 1 cup ( 1 NLEA serving)
  188. 522mg (3% AI) in 1 packet (1 NLEA serving)
  189. 522mg (3% AI) in 1 ear small (5-1/2 Inch to 6-1/2 Inch long)
  190. 522mg (3% AI) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
  191. 520mg (3% AI) in 3/4 cup (1 NLEA serving)
  192. 518mg (3% AI) in 1 cup (1 NLEA serving)
  193. 517mg (3% AI) in 1 cup (1 NLEA serving for adults)
  194. 506mg (3% AI) in 1 cup (8 fl oz)
  195. 499mg (3% AI) in 8 fl oz
  196. 499mg (3% AI) in 8 fl oz
  197. 499mg (3% AI) in 1 cup (1 NLEA serving)
  198. 497mg (3% AI) in 1 tbsp
  199. 497mg (3% AI) in 3/4 cup (1 NLEA serving)
  200. 497mg (3% AI) in 3/4 cup (1 NLEA serving)

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

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