Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Dairy and Egg Products Highest in Omega 6s

118 results
Name
Omega 6s
Data source
+ 1
Egg Omelet (Egg, whole, cooked, omelet) 1 large
1.415g (8% AI)
Standard Release (Common)
+ 2
Fried Eggs (Egg, whole, cooked, fried) 1 large
1.279g (8% AI)
Standard Release (Common)
+ 3
Scrambled Eggs (Egg, whole, cooked, scrambled) 1 large
1.261g (7% AI)
Standard Release (Common)
+ 4
Eggs (Raw) (Egg, whole, raw, fresh) 1 large
0.792g (5% AI)
Standard Release (Common)
+ 5
Poached Eggs (Egg, whole, cooked, poached) 1 large
0.775g (5% AI)
Standard Release (Common)
+ 6
Light Whipping Cream (Cream, fluid, light whipping) 1 cup, whipped
0.742g (4% AI)
Standard Release (Common)
+ 7
Ice cream cookie sandwich 1 serving
0.654g (4% AI)
Standard Release (Common)
+ 8
Raw Egg Yolks (Egg, yolk, raw, fresh) 1 large
0.601g (4% AI)
Standard Release (Common)
+ 9
Hard Boiled Eggs (Egg, whole, cooked, hard-boiled) 1 large
0.594g (3% AI)
Standard Release (Common)
+ 10
Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass
0.586g (3% AI)
Standard Release (Common)
+ 11
Ricotta Cheese (Cheese, ricotta, whole milk) 1/2 cup
0.441g (3% AI)
Standard Release (Common)
+ 12
High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass
0.405g (2% AI)
Standard Release (Common)
+ 13
Gruyere Cheese (Cheese, gruyere) 1 oz
0.369g (2% AI)
Standard Release (Common)
+ 14
Dried Eggs (Egg, whole, dried) 1 tbsp
0.356g (2% AI)
Standard Release (Common)
+ 15
Grated Parmesan Cheese (Low-Sodium) (Cheese, parmesan, low sodium) 1 cup, grated
0.32g (2% AI)
Standard Release (Common)
+ 16
Unsalted Butter (Butter, without salt) 1 tbsp
0.308g (2% AI)
Standard Release (Common)
+ 17
Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass
0.303g (2% AI)
Standard Release (Common)
+ 18
Buttermilk (Milk, buttermilk, fluid, whole) 1 cup
0.299g (2% AI)
Standard Release (Common)
+ 19
Ghee (Clarified Butter) (Butter oil, anhydrous) 1 tbsp
0.288g (2% AI)
Standard Release (Common)
+ 20
Heavy Whipping Cream (Cream, fluid, heavy whipping) 1 fl oz
0.275g (2% AI)
Standard Release (Common)
+ 21
Grated Parmesan (Cheese, parmesan, grated) 1 oz
0.257g (2% AI)
Standard Release (Common)
+ 22
Fontina Cheese (Cheese, fontina) 1 oz
0.245g (1% AI)
Standard Release (Common)
+ 23
Soft Serve Chocolate Ice Cream (Ice cream, soft serve, chocolate) 1/2 cup
0.241g (1% AI)
Standard Release (Common)
+ 24
Hard Goat Cheese (Cheese, goat, hard type) 1 oz
0.24g (1% AI)
Standard Release (Common)
+ 25
Cheddar Cheese (Cheese, cheddar (Includes foods for USDA's Food Distribution Program)) 1 oz
0.238g (1% AI)
Standard Release (Common)
+ 26
Processed American Cheese (With Vitamin D) (Cheese, pasteurized process, American, fortified with vitamin D) 1 oz
0.237g (1% AI)
Standard Release (Common)
+ 27
Lowfat Ricotta (Cheese, ricotta, part skim milk) 1/2 cup
0.236g (1% AI)
Standard Release (Common)
+ 28
Sharp Cheddar Cheese (Cheese, cheddar, sharp, sliced) 1 slice (1 oz)
0.229g (1% AI)
Standard Release (Common)
+ 29
Swiss Cheese (Cheese, swiss) 1 oz
0.22g (1% AI)
Standard Release (Common)
+ 30
Plain Greek Yogurt (Full Fat) (Yogurt, Greek, plain, whole milk) 100 grams
0.209g (1% AI)
Standard Release (Common)
+ 31
Mozzarella (Hard And Lowfat) (Cheese, mozzarella, low moisture, part-skim) 1 oz
0.208g (1% AI)
Standard Release (Common)
+ 32
Low Fat Chocolate Milk (Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D) 1 cup
0.2g (1% AI)
Standard Release (Common)
+ 33
Neufchatel Cheese (Cheese, neufchatel) 1 oz
0.198g (1% AI)
Standard Release (Common)
+ 34
Queso Blanco (Cheese, white, queso blanco) 1/4 cup
0.196g (1% AI)
Standard Release (Common)
+ 35
Colby Cheese (Cheese, colby) 1 oz
0.192g (1% AI)
Standard Release (Common)
+ 36
American Cheese (Cheese food, pasteurized process, American, vitamin D fortified) 1 oz
0.189g (1% AI)
Standard Release (Common)
+ 37
Queso Fresco (Cheese, fresh, queso fresco) 1/4 cup
0.189g (1% AI)
Standard Release (Common)
+ 38
Hot Cocoa (Milk, chocolate beverage, hot cocoa, homemade) 1 cup
0.185g (1% AI)
Standard Release (Common)
+ 39
Monterey Cheese (Cheese, monterey) 1 oz
0.181g (1% AI)
Standard Release (Common)
+ 40
Roquefort (Cheese, roquefort) 1 oz
0.175g (1% AI)
Standard Release (Common)
+ 41
Low-Sodium Cheddar Cheese (Cheese, low-sodium, cheddar or colby) 1 oz
0.169g (1% AI)
Standard Release (Common)
+ 42
Hard Mozzarella (Cheese, mozzarella, whole milk, low moisture) 1 oz
0.161g (1% AI)
Standard Release (Common)
+ 43
Plain Yogurt (Full Fat) (Yogurt, plain, whole milk) 1 cup (8 fl oz)
0.159g (1% AI)
Standard Release (Common)
+ 44
Queso Chihuahua (Cheese, mexican, queso chihuahua) 1 oz
0.155g (1% AI)
Standard Release (Common)
+ 45
Blue Cheese (Cheese, blue) 1 oz
0.152g (1% AI)
Standard Release (Common)
+ 46
Cheshire Cheese (Cheese, cheshire) 1 oz
0.151g (1% AI)
Standard Release (Common)
+ 47
Mexican Blend Cheese (Cheese, Mexican blend) 1/4 cup shredded
0.149g (1% AI)
Standard Release (Common)
+ 48
Dehydrated Milk (Milk, dry, whole, with added vitamin D) 1/4 cup
0.147g (1% AI)
Standard Release (Common)
+ 49
Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass
0.146g (1% AI)
Standard Release (Common)
+ 50
Brie Cheese (Cheese, brie) 1 oz
0.146g (1% AI)
Standard Release (Common)
+ 51
Gjetost Cheese (Cheese, gjetost) 1 oz
0.144g (1% AI)
Standard Release (Common)
+ 52
Caraway Cheese (Cheese, caraway) 1 oz
0.144g (1% AI)
Standard Release (Common)
+ 53
Soft Goat Cheese (Cheese, goat, soft type) 1 oz
0.142g (1% AI)
Standard Release (Common)
+ 54
Provolone Cheese (Cheese, provolone) 1 oz
0.14g (1% AI)
Standard Release (Common)
+ 55
Brick Cheese (Cheese, brick) 1 oz
0.139g (1% AI)
Standard Release (Common)
+ 56
Low Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, lowfat) 1 container (5.3 oz)
0.138g (1% AI)
Standard Release (Common)
+ 57
Light Cream (Coffe Cream) (Cream, fluid, light (coffee cream or table cream)) 1 fl oz
0.137g (1% AI)
Standard Release (Common)
+ 58
American Cheese Spread (Cheese spread, pasteurized process, American) 1 slice
0.136g (1% AI)
Standard Release (Common)
+ 59
Cold Pack American Cheese (Cheese food, cold pack, American) 1 oz
0.131g (1% AI)
Standard Release (Common)
+ 60
Low Fat Greek Yogurt (Yogurt, Greek, plain, lowfat) 1 container (7 oz)
0.13g (1% AI)
Standard Release (Common)
+ 61
Camambert (Cheese, camembert) 1 oz
0.128g (1% AI)
Standard Release (Common)
+ 62
Processed Pimento Cheese (Cheese, pasteurized process, pimento) 1 slice (3/4 oz)
0.127g (1% AI)
Standard Release (Common)
+ 63
Cream Cheese (Cheese, cream) 1 tbsp
0.124g (1% AI)
Standard Release (Common)
+ 64
Muenster Cheese (Cheese, muenster) 1 oz
0.122g (1% AI)
Standard Release (Common)
+ 65
Cottage Cheese (Blended) (Cheese, cottage, creamed, large or small curd) 4 oz
0.119g (1% AI)
Standard Release (Common)
+ 66
Edam Cheese (Cheese, edam) 1 oz
0.119g (1% AI)
Standard Release (Common)
+ 67
Breast Milk (Human) (Milk, human, mature, fluid) 1 fl oz
0.115g (1% AI)
Standard Release (Common)
+ 68
Tilsit Cheese (Cheese, tilsit) 1 oz
0.113g (1% AI)
Standard Release (Common)
+ 69
Mozzarella (Cheese, mozzarella, whole milk) 1 oz
0.112g (1% AI)
Standard Release (Common)
+ 70
Salted Butter (Butter, salted) 1 pat (1 inch sq, 1/3 inch high)
0.108g (1% AI)
Standard Release (Common)
+ 71
Port De Salut Cheese (Cheese, port de salut) 1 oz
0.107g (1% AI)
Standard Release (Common)
+ 72
Half And Half Cream (Cream, fluid, half and half) 1 fl oz
0.1g (1% AI)
Standard Release (Common)
+ 73
Cottage Cheese (Blended With Fruit) (Cheese, cottage, creamed, with fruit) 4 oz
0.099g (1% AI)
Standard Release (Common)
+ 74
Processed Swiss Cheese (Cheese, pasteurized process, swiss) 1 oz
0.097g (1% AI)
Standard Release (Common)
+ 75
Low Fat Mozzarella (Cheese, mozzarella, part skim milk) 1 oz
0.095g (1% AI)
Standard Release (Common)
+ 76
Low Fat Provolone (Cheese, provolone, reduced fat) 1 oz
0.094g (1% AI)
Standard Release (Common)
+ 77
Feta Cheese (Cheese, feta) 1 oz
0.093g (1% AI)
Standard Release (Common)
+ 78
Sweetened Condensed Milk (Milk, canned, condensed, sweetened) 1 fl oz
0.083g (0% AI)
Standard Release (Common)
+ 79
Romano Cheese (Cheese, romano) 1 oz
0.081g (0% AI)
Standard Release (Common)
+ 80
Lowfat Cottage Cheese (2%) (Cheese, cottage, lowfat, 2% milkfat) 4 oz
0.079g (0% AI)
Standard Release (Common)
+ 81
Hard Grated Parmesan (Cheese, parmesan, hard) 1 oz
0.077g (0% AI)
Standard Release (Common)
+ 82
Low Fat Yogurt (Yogurt, plain, low fat) 1 cup (8 fl oz)
0.076g (0% AI)
Standard Release (Common)
+ 83
Gouda Cheese (Cheese, gouda) 1 oz
0.075g (0% AI)
Standard Release (Common)
+ 84
Whipped Butter (Salted) (Butter, whipped, with salt) 1 pat (1 inch sq, 1/3 inch high)
0.072g (0% AI)
Standard Release (Common)
+ 85
Limburger Cheese (Cheese, limburger) 1 cubic inch
0.061g (0% AI)
Standard Release (Common)
+ 86
Cultured Sour Cream (Cream, sour, cultured) 1 tbsp
0.056g (0% AI)
Standard Release (Common)
+ 87
Low Fat Fruit Yogurt (With Vitamin D) (Yogurt, fruit, low fat, 10 grams protein per 8 ounce, fortified with vitamin D) 1 cup (8 fl oz)
0.054g (0% AI)
Standard Release (Common)
+ 88
Lowfat Buttermilk (Milk, buttermilk, fluid, cultured, lowfat) 1 cup
0.049g (0% AI)
Standard Release (Common)
+ 89
Queso Cotija (Cheese, mexican, queso cotija) 2 tsp
0.049g (0% AI)
Standard Release (Common)
+ 90
Lowfat Cheddar Cheese (Cheese, low fat, cheddar or colby) 1 oz
0.044g (0% AI)
Standard Release (Common)
+ 91
Lowfat Sour Cream (Cream, sour, reduced fat, cultured) 1 tbsp
0.041g (0% AI)
Standard Release (Common)
+ 92
Low Fat Sour Cream (Sour cream, reduced fat) 1 tablespoon
0.037g (0% AI)
Standard Release (Common)
+ 93
Goat Milk (Milk, goat, fluid, with added vitamin D) 1 fl oz
0.033g (0% AI)
Standard Release (Common)
+ 94
Sweet Whey Fluid (Whey, sweet, fluid) 1 cup
0.02g (0% AI)
Standard Release (Common)
+ 95
Non Fat Greek Yogurt (Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)) 1 container
0.017g (0% AI)
Standard Release (Common)
+ 96
Imitation Sour Cream (Sour cream, imitation, cultured) 1 oz
0.016g (0% AI)
Standard Release (Common)
+ 97
Whipped Cream (Cream, whipped, cream topping, pressurized) 1 tbsp
0.015g (0% AI)
Standard Release (Common)
+ 98
Non Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, nonfat) 1 container (5.3 oz)
0.015g (0% AI)
Standard Release (Common)
+ 99
Shredded Parmesan (Cheese, parmesan, shredded) 1 tbsp
0.015g (0% AI)
Standard Release (Common)
+ 100
Non Fat Greek Vanilla Yogurt (Yogurt, Greek, vanilla, nonfat) 1 container (5.3 oz)
0.014g (0% AI)
Standard Release (Common)
+ 101
Non Fat Yogurt (Yogurt, plain, skim milk) 1 cup (8 fl oz)
0.01g (0% AI)
Standard Release (Common)
+ 102
Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass
0.01g (0% AI)
Standard Release (Common)
+ 103
Fat Free Cream Cheese (Cheese, cream, fat free) 1 tbsp
0.008g (0% AI)
Standard Release (Common)
+ 104
Lowfat Cottage Cheese (1%) (Cheese, cottage, lowfat, 1% milkfat) 1 oz
0.006g (0% AI)
Standard Release (Common)
+ 105
Egg White Powder (Egg, white, dried, stabilized, glucose reduced) 1 tbsp
0.003g (0% AI)
Standard Release (Common)
+ 106
Nonfat Cottage Cheese (Cheese, cottage, nonfat, uncreamed, dry, large or small curd) 4 oz
0.003g (0% AI)
Standard Release (Common)
+ 107
Dried Sweet Whey Powder (Whey, sweet, dried) 1 tbsp
0.002g (0% AI)
Standard Release (Common)
+ 108
Evaporated Milk (Milk, canned, evaporated, nonfat, with added vitamin A and vitamin D) 1 fl oz
0.001g (0% AI)
Standard Release (Common)
+ 109
Dried Whey Powder (Acid) (Whey, acid, dried) 1 tbsp
0.001g (0% AI)
Standard Release (Common)
+ 110
Mozzarella Cheese (Non-Fat Or Fat Free) (Cheese, mozzarella, nonfat) 1 oz
0g (0% AI)
Standard Release (Common)
+ 111
Nonfat American Cheese (Cheese, American, nonfat or fat free) 1 serving
0g (0% AI)
Standard Release (Common)
+ 112
Fat Free Swiss Cheese (Cheese, Swiss, nonfat or fat free) 1 serving
0g (0% AI)
Standard Release (Common)
+ 113
Non Fat Vanilla Yogurt (Yogurt, vanilla, non-fat) 1 cup (8 fl oz)
0g (0% AI)
Standard Release (Common)
+ 114
Cheddar Cheese (Non-Fat Or Fat Free) (Cheese, cheddar, nonfat or fat free) 1 serving
0g (0% AI)
Standard Release (Common)
+ 115
Fat Free Chocolate Milk (Milk, chocolate, fat free, with added vitamin A and vitamin D) 100 grams
0g (0% AI)
Standard Release (Common)
+ 116
Raw Egg Whites (Egg, white, raw, fresh) 1 large
0g (0% AI)
Standard Release (Common)
+ 117
Nonfat Chocolate Yogurt (Yogurt, chocolate, nonfat milk, fortified with vitamin D) 1 container (6 oz)
0g (0% AI)
Standard Release (Common)
+ 118
Fat Free Sour Cream (Sour cream, fat free) 1 tablespoon
0g (0% AI)
Standard Release (Common)