Click the to add any food to this list.
Save
Click the to add any food to this list.

Nutrient Ranking Tool

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

200 Fruits Highest in Omega 3s

Ranked by a Common Serving Size
1600mg Omega 3s = 100% AI
  1. Fruit Salad Excluding Citrus Fruits With Pudding
    1320mg (82% AI) in 1 cup
    Database: FNDDS (Source)
  2. Fruit Salad Including Citrus Fruits With Pudding
    1290mg (81% AI) in 1 cup
    Database: FNDDS (Source)
  3. Cranberry Salad Congealed
    1270mg (79% AI) in 1 cup
    Database: FNDDS (Source)
  4. Fruit Dessert With Cream And/or Pudding And Nuts
    1029mg (64% AI) in 1 cup
    Database: FNDDS (Source)
  5. Pineapple Salad With Dressing
    782mg (49% AI) in 1 serving (lettuce, 1 cup diced pineapple, dressing)
    Database: FNDDS (Source)
  6. Apple Chips
    549mg (34% AI) in 1 cup
    Database: FNDDS (Source)
  7. Fried Yellow Plantains
    379mg (24% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  8. Pickled Green Bananas Puerto Rican Style
    359mg (22% AI) in 1 cup
    Database: FNDDS (Source)
  9. Banana Red Fried
    316mg (20% AI) in 1 fruit (7-1/4" long)
    Database: FNDDS (Source)
  10. Raspberries Frozen Unsweetened
    315mg (20% AI) in 1 cup
    Database: FNDDS (Source)
  11. Blackberry Juice Canned
    288mg (18% AI) in 1 cup
    Database: Standard Release (Source)
  12. Plantains Green Fried
    278mg (17% AI) in 1 cup
    Database: Standard Release (Source)
  13. California Avocados
    255mg (16% AI) in 1 cup, pureed
    Database: Standard Release (Common) (Source)
  14. Cherimoya
    254mg (16% AI) in 1 cup, pieces
    Database: Standard Release (Common) (Source)
  15. Guava Shell Canned In Heavy Syrup
    248mg (16% AI) in 1 cup
    Database: FNDDS (Source)
  16. Banana Ripe Fried
    245mg (15% AI) in 1 small
    Database: FNDDS (Source)
  17. Avocados
    223mg (14% AI) in 1 avocado, ns as to florida or california
    Database: Standard Release (Common) (Source)
  18. Florida Avocados
    221mg (14% AI) in 1 cup, pureed
    Database: Standard Release (Common) (Source)
  19. Fried Dwarf Banana With Cheese Puerto Rican Style
    210mg (13% AI) in 1 banana (4" x 1-1/2" x 1-1/2")
    Database: FNDDS (Source)
  20. Raspberries Cooked Or Canned Unsweetened Water Pack
    204mg (13% AI) in 1 cup
    Database: FNDDS (Source)
  21. Guavas
    185mg (12% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  22. Blueberries Canned Light Syrup Drained
    183mg (11% AI) in 1 cup
    Database: Standard Release (Source)
  23. Apple Fried
    179mg (11% AI) in 1 cup
    Database: FNDDS (Source)
  24. Blueberries (Frozen)
    174mg (11% AI) in 1 cup, unthawed
    Database: Standard Release (Common) (Source)
  25. Strawberry Guavas
    173mg (11% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  26. Dried Sweetened Mango
    161mg (10% AI) in 100 grams
    Database: Standard Release (Common) (Source)
  27. Fried Dwarf Banana Puerto Rican Style
    159mg (10% AI) in 1 banana (4" x 1-1/2" x 1-1/2")
    Database: FNDDS (Source)
  28. Raspberries
    155mg (10% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  29. Grapefruit Juice
    149mg (9% AI) in 8 fl oz
    Database: Standard Release (Common) (Source)
  30. Blueberries Canned Heavy Syrup Solids And Liquids
    148mg (9% AI) in 1 cup
    Database: Standard Release (Source)
  31. Mamey Sapote
    144mg (9% AI) in 1 cup 1 inch pieces
    Database: Standard Release (Common) (Source)
  32. Peach Nectar Canned With Added Ascorbic Acid
    142mg (9% AI) in 1 cup
    Database: Standard Release (Source)
  33. Strawberries Canned Heavy Syrup Pack Solids And Liquids
    137mg (9% AI) in 1 cup
    Database: Standard Release (Source)
  34. Blackberries
    135mg (8% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  35. Jackfruit
    130mg (8% AI) in 1 cup, sliced
    Database: Standard Release (Common) (Source)
  36. Litchis
    124mg (8% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  37. Blackberries Frozen Unsweetened
    124mg (8% AI) in 1 cup, unthawed
    Database: Standard Release (Source)
  38. Elderberries
    123mg (8% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  39. Olives Green Stuffed
    119mg (7% AI) in 1 cup
    Database: FNDDS (Source)
  40. Papaya Green Cooked
    115mg (7% AI) in 1 cup
    Database: FNDDS (Source)
  41. Cranberry-Raspberry Sauce
    109mg (7% AI) in 1 container (12 oz)
    Database: FNDDS (Source)
  42. Strawberries
    108mg (7% AI) in 1 cup, sliced
    Database: Standard Release (Common) (Source)
  43. Strawberries Cooked Or Canned Unsweetened Water Pack
    106mg (7% AI) in 1 cup
    Database: FNDDS (Source)
  44. Acerola Juice Raw
    106mg (7% AI) in 1 cup
    Database: Standard Release (Source)
  45. Sauerkraut Cooked Ns As To Fat Added In Cooking
    104mg (6% AI) in 1 cup
    Database: FNDDS (Source)
  46. Sour Red Cherries (Frozen)
    101mg (6% AI) in 1 cup, unthawed
    Database: Standard Release (Common) (Source)
  47. Strawberries Raw With Sugar
    99mg (6% AI) in 1 cup, nfs
    Database: FNDDS (Source)
  48. Melon Balls
    97mg (6% AI) in 1 cup, unthawed
    Database: Standard Release (Common) (Source)
  49. Blueberries Cooked Or Canned Unsweetened Water Pack
    95mg (6% AI) in 1 cup
    Database: FNDDS (Source)
  50. Grapefruit Juice White Canned Or Bottled Unsweetened
    94mg (6% AI) in 1 cup
    Database: Standard Release (Source)
  51. Loganberries (Frozen)
    87mg (5% AI) in 1 cup, unthawed
    Database: Standard Release (Common) (Source)
  52. Blueberries
    86mg (5% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  53. Sauerkraut Cooked Fat Added In Cooking
    84mg (5% AI) in 1 cup
    Database: FNDDS (Source)
  54. Mangos
    84mg (5% AI) in 1 cup pieces
    Database: Standard Release (Common) (Source)
  55. Vegetables Pickled Hawaiian Style
    83mg (5% AI) in 1 cup
    Database: FNDDS (Source)
  56. Beans String Green Pickled
    81mg (5% AI) in 1 cup
    Database: FNDDS (Source)
  57. Cantaloupe Melons
    81mg (5% AI) in 1 cup, balls
    Database: Standard Release (Common) (Source)
  58. European Black Currants
    81mg (5% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  59. Zucchini Pickled
    78mg (5% AI) in 1 cup
    Database: FNDDS (Source)
  60. Papaya Cooked Or Canned In Sugar Or Syrup
    76mg (5% AI) in 1 cup
    Database: FNDDS (Source)
  61. Tsukemono Japanese Pickles
    76mg (5% AI) in 1 cup
    Database: FNDDS (Source)
  62. Kiwifruit
    76mg (5% AI) in 1 cup, sliced
    Database: Standard Release (Common) (Source)
  63. Raspberries Frozen Red Sweetened
    75mg (5% AI) in 1 cup, thawed
    Database: Standard Release (Source)
  64. Fruit Cocktail Or Mix Frozen
    73mg (5% AI) in 1 cup
    Database: FNDDS (Source)
  65. Fruit Juice Smoothie Naked Juice Green Machine
    72mg (4% AI) in 1 cup
    Database: Standard Release (Source)
  66. Cranberry Juice Unsweetened
    71mg (4% AI) in 1 cup
    Database: Standard Release (Source)
  67. Papaya Nectar Canned
    70mg (4% AI) in 1 cup
    Database: Standard Release (Source)
  68. Feijoa
    70mg (4% AI) in 1 cup, pureed
    Database: Standard Release (Common) (Source)
  69. Blackberries Canned Heavy Syrup Solids And Liquids
    69mg (4% AI) in 1 cup
    Database: Standard Release (Source)
  70. Gooseberries
    69mg (4% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  71. Strawberries Frozen Sweetened Sliced
    69mg (4% AI) in 1 cup, thawed
    Database: Standard Release (Source)
  72. Sour Red Cherries
    68mg (4% AI) in 1 cup, without pits
    Database: Standard Release (Common) (Source)
  73. Papaya
    68mg (4% AI) in 1 cup 1 inch pieces
    Database: Standard Release (Common) (Source)
  74. Boysenberries (Frozen)
    66mg (4% AI) in 1 cup, unthawed
    Database: Standard Release (Common) (Source)
  75. Dried Blueberries (Sweetened)
    65mg (4% AI) in 1/4 cup
    Database: Standard Release (Common) (Source)
  76. Fruit Salad Puerto Rican Style
    62mg (4% AI) in 1 cup
    Database: FNDDS (Source)
  77. Raisins Seeded
    61mg (4% AI) in 1 cup, packed
    Database: Standard Release (Source)
  78. Raspberries Canned Red Heavy Syrup Pack Solids And Liquids
    59mg (4% AI) in 1 cup
    Database: Standard Release (Source)
  79. Boysenberries Canned Heavy Syrup
    59mg (4% AI) in 1 cup
    Database: Standard Release (Source)
  80. Cherries Sweet Canned Light Syrup Pack Solids And Liquids
    58mg (4% AI) in 1 cup, pitted
    Database: Standard Release (Source)
  81. Cherries Sweet Canned Extra Heavy Syrup Pack Solids And Liquids
    57mg (4% AI) in 1 cup, pitted
    Database: Standard Release (Source)
  82. Cherries Sweet Canned Pitted Heavy Syrup Pack Solids And Liquids
    56mg (3% AI) in 1 cup
    Database: Standard Release (Source)
  83. Honeydew Melon
    56mg (4% AI) in 1 cup, diced (approx 20 pieces per cup)
    Database: Standard Release (Common) (Source)
  84. Lemons
    55mg (3% AI) in 1 cup, sections
    Database: Standard Release (Common) (Source)
  85. Lime Juice Canned Or Bottled Unsweetened
    54mg (3% AI) in 1 cup
    Database: Standard Release (Source)
  86. Blueberries Frozen Sweetened
    53mg (3% AI) in 1 cup, thawed
    Database: Standard Release (Source)
  87. Turnip Pickled
    51mg (3% AI) in 1 cup
    Database: FNDDS (Source)
  88. Frozen Strawberries
    51mg (3% AI) in 1 cup, thawed
    Database: Standard Release (Common) (Source)
  89. Grapefruit Juice White Frozen Concentrate Unsweetened Undiluted
    50mg (3% AI) in 1 can (6 fl oz)
    Database: Standard Release (Source)
  90. Corn Relish
    49mg (3% AI) in 1 cup
    Database: FNDDS (Source)
  91. Starfruit Cooked With Sugar
    49mg (3% AI) in 1 cup
    Database: FNDDS (Source)
  92. Seaweed Pickled
    48mg (3% AI) in 1 cup
    Database: FNDDS (Source)
  93. Guava Nectar With Sucralose Canned
    47mg (3% AI) in fl oz
    Database: Standard Release (Source)
  94. Cherries Sweet Canned Pitted Heavy Syrup Drained
    47mg (3% AI) in 1 cup
    Database: Standard Release (Source)
  95. Cherries Sweet Canned Water Pack Solids And Liquids
    47mg (3% AI) in 1 cup, pitted
    Database: Standard Release (Source)
  96. Apples Canned Sweetened Sliced Drained Heated
    45mg (3% AI) in 1 cup slices
    Database: Standard Release (Source)
  97. Orange Juice Frozen Concentrate Unsweetened Undiluted
    45mg (3% AI) in 1 cup
    Database: Standard Release (Source)
  98. Fruit Juice Smoothie Bolthouse Farms Green Goodness
    44mg (3% AI) in 1 cup
    Database: Standard Release (Source)
  99. Fruit Juice Smoothie Odwalla Original Superfood
    43mg (3% AI) in 1 cup
    Database: Standard Release (Source)
  100. Acerola Cherries (West Indian Cherry)
    43mg (3% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  101. Pineapple Canned Light Syrup Pack Solids And Liquids
    43mg (3% AI) in 1 cup, crushed, sliced, or chunks
    Database: Standard Release (Source)
  102. Pineapple Canned Heavy Syrup Pack Solids And Liquids
    43mg (3% AI) in 1 cup, crushed, sliced, or chunks
    Database: Standard Release (Source)
  103. Pineapple Canned Extra Heavy Syrup Pack Solids And Liquids
    42mg (3% AI) in 1 cup, crushed, sliced, or chunks
    Database: Standard Release (Source)
  104. Kiwifruit Zespri Sungold Raw
    41mg (3% AI) in 1 fruit
    Database: Standard Release (Source)
  105. Bananas
    41mg (3% AI) in 1 cup, sliced
    Database: Standard Release (Common) (Source)
  106. Guava Sauce Cooked
    40mg (3% AI) in 1 cup
    Database: Standard Release (Source)
  107. Apple Juice Frozen Concentrate Unsweetened Undiluted Without Added Ascorbic Acid
    40mg (3% AI) in 1 can (6 fl oz)
    Database: Standard Release (Source)
  108. Breadfruit
    40mg (2% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  109. Cherries (Sweet)
    40mg (3% AI) in 1 cup, without pits
    Database: Standard Release (Common) (Source)
  110. Gooseberries Canned Light Syrup Pack Solids And Liquids
    40mg (3% AI) in 1 cup
    Database: Standard Release (Source)
  111. Apple Juice Frozen Concentrate Unsweetened Undiluted With Added Ascorbic Acid
    40mg (3% AI) in 1 can (6 fl oz)
    Database: Standard Release (Source)
  112. Red And White Currants
    39mg (2% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  113. Banana Baked
    38mg (2% AI) in 1 banana (7-1/4" long)
    Database: FNDDS (Source)
  114. Casaba Melon
    37mg (2% AI) in 1 cup, cubes
    Database: Standard Release (Common) (Source)
  115. Cherries Tart Dried Sweetened
    37mg (2% AI) in 1/4 cup
    Database: Standard Release (Source)
  116. Cherries Sour Red Canned Extra Heavy Syrup Pack Solids And Liquids
    37mg (2% AI) in 1 cup
    Database: Standard Release (Source)
  117. Pineapple Frozen Chunks Sweetened
    37mg (2% AI) in 1 cup, chunks
    Database: Standard Release (Source)
  118. Cabbage Red Pickled
    36mg (2% AI) in 1 cup
    Database: FNDDS (Source)
  119. Apples Raw Without Skin Cooked Microwave
    36mg (2% AI) in 1 cup slices
    Database: Standard Release (Source)
  120. Cranberry-Orange Relish Uncooked
    36mg (2% AI) in 1 cup
    Database: FNDDS (Source)
  121. Dried Bananas
    36mg (2% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  122. Papaya Dried
    36mg (2% AI) in 1 strip
    Database: FNDDS (Source)
  123. Cherries Sour Red Canned Heavy Syrup Pack Solids And Liquids
    36mg (2% AI) in 1 cup
    Database: Standard Release (Source)
  124. Apples Frozen Unsweetened Heated
    35mg (2% AI) in 1 cup slices
    Database: Standard Release (Source)
  125. Apple Juice
    35mg (2% AI) in 16 oz glass
    Database: Standard Release (Common) (Source)
  126. Cherries Sour Red Canned Light Syrup Pack Solids And Liquids
    35mg (2% AI) in 1 cup
    Database: Standard Release (Source)
  127. Tangerines
    35mg (2% AI) in 1 cup, sections
    Database: Standard Release (Common) (Source)
  128. Cranberry Sauce Canned Sweetened
    33mg (2% AI) in 1 cup
    Database: Standard Release (Source)
  129. Pineapple Canned Water Pack Solids And Liquids
    32mg (2% AI) in 1 cup, crushed, sliced, or chunks
    Database: Standard Release (Source)
  130. Pineapple Juice Frozen Concentrate Unsweetened Undiluted
    32mg (2% AI) in 1 can (6 fl oz)
    Database: Standard Release (Source)
  131. Pineapple Canned Juice Pack Drained
    31mg (2% AI) in 1 cup, chunks
    Database: Standard Release (Source)
  132. Apples Raw Without Skin Cooked Boiled
    31mg (2% AI) in 1 cup slices
    Database: Standard Release (Source)
  133. Juice Apple And Grape Blend With Added Ascorbic Acid
    30mg (2% AI) in 16 oz bottle
    Database: Standard Release (Source)
  134. Fruit Juice Smoothie Naked Juice Strawberry Banana
    30mg (2% AI) in 1 cup
    Database: Standard Release (Source)
  135. Pineapple Canned Juice Pack Solids And Liquids
    30mg (2% AI) in 1 cup, crushed, sliced, or chunks
    Database: Standard Release (Source)
  136. Apples Frozen Unsweetened Unheated
    29mg (2% AI) in 1 cup slices
    Database: Standard Release (Source)
  137. California Valencia Oranges
    29mg (2% AI) in 1 cup sections, without membranes
    Database: Standard Release (Common) (Source)
  138. Starfruit (Carambola)
    29mg (2% AI) in 1 cup, sliced
    Database: Standard Release (Common) (Source)
  139. Pineapple
    28mg (2% AI) in 1 cup, chunks
    Database: Standard Release (Common) (Source)
  140. Frozen Raspberries
    27mg (2% AI) in 1 cup, unthawed
    Database: Standard Release (Common) (Source)
  141. Ambrosia
    27mg (2% AI) in 1 cup
    Database: FNDDS (Source)
  142. Orange Juice
    27mg (2% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  143. Oranges Raw With Peel
    27mg (2% AI) in 1 cup
    Database: Standard Release (Source)
  144. Tangerine Juice
    27mg (2% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  145. Apple Candied
    26mg (2% AI) in 1 small apple
    Database: FNDDS (Source)
  146. Apple Rings Fried
    26mg (2% AI) in 1 ring
    Database: FNDDS (Source)
  147. Grape Juice
    25mg (2% AI) in 16 oz glass
    Database: Standard Release (Common) (Source)
  148. Prickly Pears
    24mg (1% AI) in 1 fruit without refuse
    Database: Standard Release (Common) (Source)
  149. Cranberries
    24mg (2% AI) in 1 cup, chopped
    Database: Standard Release (Common) (Source)
  150. Fruit Juice Smoothie Odwalla Strawberry Banana
    23mg (1% AI) in 1 cup
    Database: Standard Release (Source)
  151. Applesauce Canned Sweetened With Salt
    23mg (1% AI) in 1 cup
    Database: Standard Release (Source)
  152. Fruit Juice Smoothie Bolthouse Farms Strawberry Banana
    23mg (1% AI) in 1 cup
    Database: Standard Release (Source)
  153. Banana Whip
    23mg (1% AI) in 1 cup
    Database: FNDDS (Source)
  154. Lemon Juice Raw
    22mg (1% AI) in 1 cup
    Database: Standard Release (Source)
  155. Grapes
    22mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  156. Applesauce Canned Sweetened Without Salt (Includes USDA Commodity)
    22mg (1% AI) in 1 cup
    Database: Standard Release (Source)
  157. Fruit Ns As To Type
    22mg (1% AI) in 1 fruit
    Database: FNDDS (Source)
  158. Cauliflower Pickled
    21mg (1% AI) in 1 cup
    Database: FNDDS (Source)
  159. Mango Nectar Canned
    20mg (1% AI) in 1 cup
    Database: Standard Release (Source)
  160. Vegetables Pickled
    20mg (1% AI) in 1 cup
    Database: FNDDS (Source)
  161. Pineapple Juice Frozen Concentrate Unsweetened Diluted With 3 Volume Water
    20mg (1% AI) in 16 oz glass
    Database: Standard Release (Source)
  162. Florida Oranges
    20mg (1% AI) in 1 cup sections, without membranes
    Database: Standard Release (Common) (Source)
  163. Loquats
    19mg (1% AI) in 1 cup, cubed
    Database: Standard Release (Common) (Source)
  164. Lime Juice
    19mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  165. Juice Apple Grape And Pear Blend With Added Ascorbic Acid And Calcium
    18mg (1% AI) in 8 fl oz
    Database: Standard Release (Source)
  166. Pink Grapefruit
    18mg (1% AI) in 1 cup sections, with juice
    Database: Standard Release (Common) (Source)
  167. Grapes Canned Thompson Seedless Heavy Syrup Pack Solids And Liquids
    18mg (1% AI) in 1 cup
    Database: Standard Release (Source)
  168. Peppers Pickled
    18mg (1% AI) in 1 cup
    Database: FNDDS (Source)
  169. Apple Juice Canned Or Bottled Unsweetened With Added Ascorbic Acid
    17mg (1% AI) in 1 cup
    Database: Standard Release (Source)
  170. Red Or Green Grapes (European)
    17mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  171. Grapes Canned Thompson Seedless Water Pack Solids And Liquids
    17mg (1% AI) in 1 cup
    Database: Standard Release (Source)
  172. Canned Orange Juice
    17mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  173. Orange Juice From Concentrate
    17mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  174. Orange Juice With Added Calcium And Vitamin D
    17mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  175. Orange Juice With Added Calcium
    17mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  176. Crabapples
    17mg (1% AI) in 1 cup slices
    Database: Standard Release (Common) (Source)
  177. Apple Baked Unsweetened
    16mg (1% AI) in 1 apple with liquid
    Database: FNDDS (Source)
  178. Navel Oranges
    15mg (1% AI) in 1 cup sections, without membranes
    Database: Standard Release (Common) (Source)
  179. Apple Baked Ns As To Added Sweetener
    15mg (1% AI) in 1 apple with liquid
    Database: FNDDS (Source)
  180. Apple Baked With Sugar
    15mg (1% AI) in 1 apple with liquid
    Database: FNDDS (Source)
  181. Mango Cooked
    14mg (1% AI) in 1 oz
    Database: FNDDS (Source)
  182. Orange Sections Canned Juice Pack
    14mg (1% AI) in 1 cup
    Database: FNDDS (Source)
  183. Green Olives
    14mg (1% AI) in 5 olives
    Database: Standard Release (Common) (Source)
  184. Oranges
    13mg (1% AI) in 1 cup, sections
    Database: Standard Release (Common) (Source)
feedback