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Nutrient Ranking Tool

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99 Fruits Highest in Omega 3s

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