Nutrient Ranking Tool

Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
Instructions
Done Click the to add foods to save or print.

Select a nutrient to rank.

Choose a food group.

Sort by Highest or Lowest?
Choose a Serving Size
Select Data To Show (More Info )
More Options
Exclude Spices and Herbs?

Sort by Nutrient Ratios

98 Fruits Highest in Omega 3s

Ranked by a Common Serving Size
1600mg Omega 3s = 100% AI
  1. Fried Yellow Plantains
    (Plantains Yellow Fried Latino Restaurant)
    379mg (24% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  2. California Avocados
    (Avocados Raw California)
    255mg (16% AI) in 1 cup, pureed
    Database: Standard Release (Common) View
    (Source)
  3. Cherimoya
    (Cherimoya Raw)
    254mg (16% AI) in 1 cup, pieces
    Database: Standard Release (Common) View
    (Source)
  4. Avocados
    (Avocados Raw All Commercial Varieties)
    223mg (14% AI) in 1 avocado, ns as to florida or california
    Database: Standard Release (Common) View
    (Source)
  5. Florida Avocados
    (Avocados Raw Florida)
    221mg (14% AI) in 1 cup, pureed
    Database: Standard Release (Common) View
    (Source)
  6. Guavas
    (Guavas Common Raw)
    185mg (12% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  7. Blueberries (Frozen)
    (Blueberries Frozen Unsweetened (Includes Foods For Usda's Food Distribution Program))
    174mg (11% AI) in 1 cup, unthawed
    Database: Standard Release (Common) View
    (Source)
  8. Strawberry Guavas
    (Guavas Strawberry Raw)
    173mg (11% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  9. Dried Sweetened Mango
    (Mango Dried Sweetened)
    161mg (10% AI) in 100 grams
    Database: Standard Release (Common) View
    (Source)
  10. Raspberries
    (Raspberries Raw)
    155mg (10% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  11. Grapefruit Juice
    (Grapefruit Juice Pink Or Red With Added Calcium)
    149mg (9% AI) in 8 fl oz
    Database: Standard Release (Common) View
    (Source)
  12. Mamey Sapote
    (Sapote Mamey Raw)
    144mg (9% AI) in 1 cup 1 inch pieces
    Database: Standard Release (Common) View
    (Source)
  13. Blackberries
    (Blackberries Raw)
    135mg (8% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  14. Jackfruit
    (Jackfruit Raw)
    130mg (8% AI) in 1 cup, sliced
    Database: Standard Release (Common) View
    (Source)
  15. Litchis
    (Litchis Raw)
    124mg (8% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  16. Elderberries
    (Elderberries Raw)
    123mg (8% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  17. Strawberries
    (Strawberries Raw)
    108mg (7% AI) in 1 cup, sliced
    Database: Standard Release (Common) View
    (Source)
  18. Sour Red Cherries (Frozen)
    (Cherries Sour Red Frozen Unsweetened (Includes Foods For Usda's Food Distribution Program))
    101mg (6% AI) in 1 cup, unthawed
    Database: Standard Release (Common) View
    (Source)
  19. Melon Balls
    (Melon Balls Frozen)
    97mg (6% AI) in 1 cup, unthawed
    Database: Standard Release (Common) View
    (Source)
  20. Loganberries (Frozen)
    (Loganberries Frozen)
    87mg (5% AI) in 1 cup, unthawed
    Database: Standard Release (Common) View
    (Source)
  21. Blueberries
    (Blueberries Raw)
    86mg (5% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  22. Mangos
    (Mangos Raw)
    84mg (5% AI) in 1 cup pieces
    Database: Standard Release (Common) View
    (Source)
  23. Cantaloupe Melons
    (Melons Cantaloupe Raw)
    81mg (5% AI) in 1 cup, balls
    Database: Standard Release (Common) View
    (Source)
  24. European Black Currants
    (Currants European Black Raw)
    81mg (5% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  25. Kiwifruit
    (Kiwifruit Green Raw)
    76mg (5% AI) in 1 cup, sliced
    Database: Standard Release (Common) View
    (Source)
  26. Feijoa
    (Feijoa Raw)
    70mg (4% AI) in 1 cup, pureed
    Database: Standard Release (Common) View
    (Source)
  27. Gooseberries
    (Gooseberries Raw)
    69mg (4% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  28. Sour Red Cherries
    (Cherries Sour Red Raw)
    68mg (4% AI) in 1 cup, without pits
    Database: Standard Release (Common) View
    (Source)
  29. Papaya
    (Papayas Raw)
    68mg (4% AI) in 1 cup 1 inch pieces
    Database: Standard Release (Common) View
    (Source)
  30. Boysenberries (Frozen)
    (Boysenberries Frozen Unsweetened)
    66mg (4% AI) in 1 cup, unthawed
    Database: Standard Release (Common) View
    (Source)
  31. Dried Blueberries (Sweetened)
    (Blueberries Dried Sweetened)
    65mg (4% AI) in 1/4 cup
    Database: Standard Release (Common) View
    (Source)
  32. Honeydew Melon
    (Melons Honeydew Raw)
    56mg (4% AI) in 1 cup, diced (approx 20 pieces per cup)
    Database: Standard Release (Common) View
    (Source)
  33. Lemons
    (Lemons Raw Without Peel)
    55mg (3% AI) in 1 cup, sections
    Database: Standard Release (Common) View
    (Source)
  34. Frozen Strawberries
    (Strawberries Frozen Unsweetened (Includes Foods For Usda's Food Distribution Program))
    51mg (3% AI) in 1 cup, thawed
    Database: Standard Release (Common) View
    (Source)
  35. Acerola Cherries (West Indian Cherry)
    (Acerola (West Indian Cherry) Raw)
    43mg (3% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  36. Bananas
    (Bananas Raw)
    41mg (3% AI) in 1 cup, sliced
    Database: Standard Release (Common) View
    (Source)
  37. Breadfruit
    (Breadfruit Raw)
    40mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  38. Cherries (Sweet)
    (Cherries Sweet Raw)
    40mg (3% AI) in 1 cup, without pits
    Database: Standard Release (Common) View
    (Source)
  39. Red And White Currants
    (Currants Red And White Raw)
    39mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  40. Casaba Melon
    (Melons Casaba Raw)
    37mg (2% AI) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  41. Dried Bananas
    (Bananas Dehydrated Or Banana Powder)
    36mg (2% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  42. Apple Juice
    (Apple Juice Canned Or Bottled Unsweetened Without Added Ascorbic Acid)
    35mg (2% AI) in 16 oz glass
    Database: Standard Release (Common) View
    (Source)
  43. Tangerines
    (Tangerines (Mandarin Oranges) Raw)
    35mg (2% AI) in 1 cup, sections
    Database: Standard Release (Common) View
    (Source)
  44. California Valencia Oranges
    (Oranges Raw California Valencias)
    29mg (2% AI) in 1 cup sections, without membranes
    Database: Standard Release (Common) View
    (Source)
  45. Starfruit (Carambola)
    (Carambola (Starfruit) Raw)
    29mg (2% AI) in 1 cup, sliced
    Database: Standard Release (Common) View
    (Source)
  46. Pineapple
    (Pineapple Raw All Varieties)
    28mg (2% AI) in 1 cup, chunks
    Database: Standard Release (Common) View
    (Source)
  47. Frozen Raspberries
    (Raspberries Frozen Red Unsweetened)
    27mg (2% AI) in 1 cup, unthawed
    Database: Standard Release (Common) View
    (Source)
  48. Orange Juice
    (Orange Juice Raw (Includes Foods For Usda's Food Distribution Program))
    27mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  49. Tangerine Juice
    (Tangerine Juice Raw)
    27mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  50. Grape Juice
    (Grape Juice Canned Or Bottled Unsweetened Without Added Ascorbic Acid)
    25mg (2% AI) in 16 oz glass
    Database: Standard Release (Common) View
    (Source)
  51. Prickly Pears
    (Prickly Pears Raw)
    24mg (1% AI) in 1 fruit without refuse
    Database: Standard Release (Common) View
    (Source)
  52. Cranberries
    (Cranberries Raw)
    24mg (2% AI) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  53. Grapes
    (Grapes American Type (Slip Skin) Raw)
    22mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  54. Florida Oranges
    (Oranges Raw Florida)
    20mg (1% AI) in 1 cup sections, without membranes
    Database: Standard Release (Common) View
    (Source)
  55. Loquats
    (Loquats Raw)
    19mg (1% AI) in 1 cup, cubed
    Database: Standard Release (Common) View
    (Source)
  56. Lime Juice
    (Lime Juice Raw)
    19mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  57. Pink Grapefruit
    (Grapefruit Raw Pink And Red All Areas)
    18mg (1% AI) in 1 cup sections, with juice
    Database: Standard Release (Common) View
    (Source)
  58. Red Or Green Grapes (European)
    (Grapes Red Or Green (European Type Such As Thompson Seedless) Raw)
    17mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  59. Canned Orange Juice
    (Orange Juice Canned Unsweetened)
    17mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  60. Orange Juice From Concentrate
    (Orange Juice Chilled Includes From Concentrate)
    17mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  61. Orange Juice With Added Calcium And Vitamin D
    (Orange Juice Chilled Includes From Concentrate With Added Calcium And Vitamin D)
    17mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  62. Orange Juice With Added Calcium
    (Orange Juice Chilled Includes From Concentrate With Added Calcium)
    17mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  63. Crabapples
    (Crabapples Raw)
    17mg (1% AI) in 1 cup slices
    Database: Standard Release (Common) View
    (Source)
  64. Navel Oranges
    (Oranges Raw Navels (Includes Foods For Usda's Food Distribution Program))
    15mg (1% AI) in 1 cup sections, without membranes
    Database: Standard Release (Common) View
    (Source)
  65. Green Olives
    (Olives Pickled Canned Or Bottled Green)
    14mg (1% AI) in 5 olives
    Database: Standard Release (Common) View
    (Source)
  66. Oranges
    (Oranges Raw All Commercial Varieties)
    13mg (1% AI) in 1 cup, sections
    Database: Standard Release (Common) View
    (Source)
  67. Limes
    (Limes Raw)
    13mg (1% AI) in 1 fruit (2 inch dia)
    Database: Standard Release (Common) View
    (Source)
  68. Grape Juice (With Added Vitamin C)
    (Grape Juice Canned Or Bottled Unsweetened With Added Ascorbic Acid)
    13mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  69. California Grapefruit
    (Grapefruit Raw Pink And Red California And Arizona)
    12mg (1% AI) in 1 cup sections, with juice
    Database: Standard Release (Common) View
    (Source)
  70. Florida Grapefruit
    (Grapefruit Raw Pink And Red Florida)
    12mg (1% AI) in 1 cup sections, with juice
    Database: Standard Release (Common) View
    (Source)
  71. White Grapefruit
    (Grapefruit Raw White All Areas)
    12mg (1% AI) in 1 cup sections, with juice
    Database: Standard Release (Common) View
    (Source)
  72. White California Grapefruit
    (Grapefruit Raw White California)
    12mg (1% AI) in 1 cup sections, with juice
    Database: Standard Release (Common) View
    (Source)
  73. Pink Grapefruit Juice
    (Grapefruit Juice Pink Raw)
    12mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  74. Grapefruit
    (Grapefruit Raw Pink And Red And White All Areas)
    12mg (1% AI) in 1 cup sections, with juice
    Database: Standard Release (Common) View
    (Source)
  75. White Florida Grapefruit
    (Grapefruit Raw White Florida)
    12mg (1% AI) in 1 cup sections, with juice
    Database: Standard Release (Common) View
    (Source)
  76. White Grapefruit Juice
    (Grapefruit Juice White Raw)
    12mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  77. Apples
    (Apples Raw With Skin (Includes Foods For Usda's Food Distribution Program))
    11mg (1% AI) in 1 cup, quartered or chopped
    Database: Standard Release (Common) View
    (Source)
  78. Dried Cranberries (Sweetened)
    (Cranberries Dried Sweetened (Includes Foods For Usda's Food Distribution Program))
    9mg (1% AI) in 1/4 cup
    Database: Standard Release (Common) View
    (Source)
  79. Kumquats
    (Kumquats Raw)
    9mg (1% AI) in 1 fruit without refuse
    Database: Standard Release (Common) View
    (Source)
  80. Apples (Without Skin)
    (Apples Raw Without Skin)
    8mg in 1 cup slices
    Database: Standard Release (Common) View
    (Source)
  81. Fuyu Persimmon
    (Persimmons Japanese Raw)
    7mg in 1 fruit (2-1/2 inch dia)
    Database: Standard Release (Common) View
    (Source)
  82. Jumbo Olives
    (Olives Ripe Canned (Jumbo-Super Colossal))
    6mg in 1 super colossal
    Database: Standard Release (Common) View
    (Source)
  83. Dried Apples
    (Apples Dried Sulfured Uncooked)
    5mg in 1 oz (5 rings)
    Database: Standard Release (Common) View
    (Source)
  84. Prunes (Dried Plums)
    (Plums Dried (Prunes) Uncooked)
    5mg in 3 prunes
    Database: Standard Release (Common) View
    (Source)
  85. Golden Seedless Raisins
    (Raisins Golden Seedless)
    5mg in 1 oz handful
    Database: Standard Release (Common) View
    (Source)
  86. Dried Litchis
    (Litchis Dried)
    4mg in 1 fruit
    Database: Standard Release (Common) View
    (Source)
  87. Raisins
    (Raisins Dark Seedless (Includes Foods For Usda's Food Distribution Program))
    4mg in 50 raisins
    Database: Standard Release (Common) View
    (Source)
  88. Nectarines
    (Nectarines Raw)
    3mg in 1 cup slices
    Database: Standard Release (Common) View
    (Source)
  89. Yellow Peaches
    (Peaches Yellow Raw)
    3mg in 1 cup slices
    Database: Standard Release (Common) View
    (Source)
  90. Dried Peaches (Low-Moisture)
    (Peaches Dehydrated (Low-Moisture) Sulfured Uncooked)
    3mg in 1/4 cup
    Database: Standard Release (Common) View
    (Source)
  91. Zante Currants
    (Currants Zante Dried)
    3mg in 1 oz handful
    Database: Standard Release (Common) View
    (Source)
  92. Dried Peaches
    (Peaches Dried Sulfured Uncooked)
    3mg in 1 oz (about 2 halves)
    Database: Standard Release (Common) View
    (Source)
  93. Passion Fruit (Granadilla)
    (Passion-Fruit (Granadilla) Purple Raw)
    2mg in 1 cup
    Database: Standard Release (Common) View
    (Source)
  94. Pears
    (Pears Raw)
    1mg in 1 cup, slices
    Database: Standard Release (Common) View
    (Source)
  95. Dried Pears
    (Pears Dried Sulfured Uncooked)
    1mg in 1 oz (2 halves)
    Database: Standard Release (Common) View
    (Source)
  96. Mulberries
    (Mulberries Raw)
    1mg in 1 cup
    Database: Standard Release (Common) View
    (Source)
  97. Dates (Deglet Noor)
    (Dates Deglet Noor)
    1mg in 3 dates
    Database: Standard Release (Common) View
    (Source)
  98. Asian Pears
    (Pears Asian Raw)
    1mg in 1 fruit 2-1/4 inch high x 2-1/2 inch dia
    Database: Standard Release (Common) View
    (Source)
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