Nutrient Ranking Tool

Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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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
    (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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