Nutrient Ranking Tool

Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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120 Fruits Highest in Omega 6s

Ranked by a Common Serving Size
17000mg Omega 6s = 100% AI
  1. California Avocados
    (Avocados Raw California)
    3885mg (23% AI) in 1 cup, pureed
    Database: Standard Release (Common) View
  2. Florida Avocados
    (Avocados Raw Florida)
    3634mg (21% AI) in 1 cup, pureed
    Database: Standard Release (Common) View
  3. Fried Yellow Plantains
    (Plantains Yellow Fried Latino Restaurant)
    3475mg (20% AI) in 1 cup
    Database: Standard Release (Common) View
  4. Avocados
    (Avocados Raw All Commercial Varieties)
    3395mg (20% AI) in 1 avocado, ns as to florida or california
    Database: Standard Release (Common) View
  5. Passion Fruit (Granadilla)
    (Passion-Fruit (Granadilla) Purple Raw)
    968mg (6% AI) in 1 cup
    Database: Standard Release (Common) View
  6. Grapefruit Juice
    (Grapefruit Juice Pink Or Red With Added Calcium)
    562mg (3% AI) in 8 fl oz
    Database: Standard Release (Common) View
  7. Guavas
    (Guavas Common Raw)
    475mg (3% AI) in 1 cup
    Database: Standard Release (Common) View
  8. Dried Blueberries (Sweetened)
    (Blueberries Dried Sweetened)
    455mg (3% AI) in 1/4 cup
    Database: Standard Release (Common) View
  9. Strawberry Guavas
    (Guavas Strawberry Raw)
    444mg (3% AI) in 1 cup
    Database: Standard Release (Common) View
  10. Kiwifruit
    (Kiwifruit Green Raw)
    443mg (3% AI) in 1 cup, sliced
    Database: Standard Release (Common) View
  11. Gooseberries
    (Gooseberries Raw)
    407mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
  12. Raspberries
    (Raspberries Raw)
    306mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
  13. Mulberries
    (Mulberries Raw)
    288mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
  14. Blackberries
    (Blackberries Raw)
    268mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
  15. Feijoa
    (Feijoa Raw)
    260mg (2% AI) in 1 cup, pureed
    Database: Standard Release (Common) View
  16. Blueberries (Frozen)
    (Blueberries Frozen Unsweetened (Includes Foods For Usda's Food Distribution Program))
    259mg (2% AI) in 1 cup, unthawed
    Database: Standard Release (Common) View
  17. Yellow Passion Fruit Juice
    (Passion-Fruit Juice Yellow Raw)
    259mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
  18. Elderberries
    (Elderberries Raw)
    235mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
  19. Prickly Pears
    (Prickly Pears Raw)
    192mg (1% AI) in 1 fruit without refuse
    Database: Standard Release (Common) View
  20. Green Olives
    (Olives Pickled Canned Or Bottled Green)
    182mg (1% AI) in 5 olives
    Database: Standard Release (Common) View
  21. Loganberries (Frozen)
    (Loganberries Frozen)
    172mg (1% AI) in 1 cup, unthawed
    Database: Standard Release (Common) View
  22. Starfruit (Carambola)
    (Carambola (Starfruit) Raw)
    170mg (1% AI) in 1 cup, sliced
    Database: Standard Release (Common) View
  23. Mammy Apple
    (Mammy-Apple (Mamey) Raw)
    167mg (1% AI) in 1/4 fruit
    Database: Standard Release (Common) View
  24. Apple Juice
    (Apple Juice Canned Or Bottled Unsweetened Without Added Ascorbic Acid)
    164mg (1% AI) in 16 oz glass
    Database: Standard Release (Common) View
  25. Nectarines
    (Nectarines Raw)
    159mg (1% AI) in 1 cup slices
    Database: Standard Release (Common) View
  26. Soursop
    (Soursop Raw)
    155mg (1% AI) in 1 cup, pulp
    Database: Standard Release (Common) View
  27. Strawberries
    (Strawberries Raw)
    149mg (1% AI) in 1 cup, sliced
    Database: Standard Release (Common) View
  28. Dried Peaches (Low-Moisture)
    (Peaches Dehydrated (Low-Moisture) Sulfured Uncooked)
    141mg (1% AI) in 1/4 cup
    Database: Standard Release (Common) View
  29. Pomegranates
    (Pomegranates Raw)
    137mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
  30. Lemons
    (Lemons Raw Without Peel)
    134mg (1% AI) in 1 cup, sections
    Database: Standard Release (Common) View
  31. Pears
    (Pears Raw)
    130mg (1% AI) in 1 cup, slices
    Database: Standard Release (Common) View
  32. Blueberries
    (Blueberries Raw)
    130mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
  33. Boysenberries (Frozen)
    (Boysenberries Frozen Unsweetened)
    129mg (1% AI) in 1 cup, unthawed
    Database: Standard Release (Common) View
  34. Yellow Peaches
    (Peaches Yellow Raw)
    129mg (1% AI) in 1 cup slices
    Database: Standard Release (Common) View
  35. Litchis
    (Litchis Raw)
    127mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
  36. Rhubarb
    (Rhubarb Raw)
    121mg (1% AI) in 1 cup, diced
    Database: Standard Release (Common) View
  37. European Black Currants
    (Currants European Black Raw)
    120mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
  38. Apricots
    (Apricots Raw)
    119mg (1% AI) in 1 cup, halves
    Database: Standard Release (Common) View
  39. Loquats
    (Loquats Raw)
    115mg (1% AI) in 1 cup, cubed
    Database: Standard Release (Common) View
  40. Breadfruit
    (Breadfruit Raw)
    106mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
  41. Sour Red Cherries (Frozen)
    (Cherries Sour Red Frozen Unsweetened (Includes Foods For Usda's Food Distribution Program))
    104mg (1% AI) in 1 cup, unthawed
    Database: Standard Release (Common) View
  42. Dried Peaches
    (Peaches Dried Sulfured Uncooked)
    102mg (1% AI) in 1 oz (about 2 halves)
    Database: Standard Release (Common) View
  43. Sugar Apples
    (Sugar-Apples (Sweetsop) Raw)
    100mg (1% AI) in 1 cup, pulp
    Database: Standard Release (Common) View
  44. Tangerines
    (Tangerines (Mandarin Oranges) Raw)
    94mg (1% AI) in 1 cup, sections
    Database: Standard Release (Common) View
  45. Figs
    (Figs Raw)
    92mg (1% AI) in 1 large (2-1/2 inch dia)
    Database: Standard Release (Common) View
  46. Grape Juice
    (Grape Juice Canned Or Bottled Unsweetened Without Added Ascorbic Acid)
    86mg (1% AI) in 16 oz glass
    Database: Standard Release (Common) View
  47. Dried Figs
    (Figs Dried Uncooked)
    83mg in 3 figs
    Database: Standard Release (Common) View
  48. Jumbo Olives
    (Olives Ripe Canned (Jumbo-Super Colossal))
    82mg in 1 super colossal
    Database: Standard Release (Common) View
  49. Crabapples
    (Crabapples Raw)
    80mg in 1 cup slices
    Database: Standard Release (Common) View
  50. California Valencia Oranges
    (Oranges Raw California Valencias)
    79mg in 1 cup sections, without membranes
    Database: Standard Release (Common) View
  51. Watermelon
    (Watermelon Raw)
    77mg in 1 cup, balls
    Database: Standard Release (Common) View
  52. Pears Canned In Syrup
    (Pears Canned Extra Heavy Syrup Pack Solids And Liquids)
    77mg in 1 cup, halves
    Database: Standard Release (Common) View
  53. Olives
    (Olives Ripe Canned (Small-Extra Large))
    75mg in 3 olives
    Database: Standard Release (Common) View
  54. Grapes
    (Grapes American Type (Slip Skin) Raw)
    73mg in 1 cup
    Database: Standard Release (Common) View
  55. Melon Balls
    (Melon Balls Frozen)
    73mg in 1 cup, unthawed
    Database: Standard Release (Common) View
  56. Plums
    (Plums Raw)
    73mg in 1 cup, sliced
    Database: Standard Release (Common) View
  57. Orange Juice
    (Orange Juice Raw (Includes Foods For Usda's Food Distribution Program))
    72mg in 1 cup
    Database: Standard Release (Common) View
  58. Purple Passion Fruit Juice
    (Passion-Fruit Juice Purple Raw)
    72mg in 1 cup
    Database: Standard Release (Common) View
  59. Tangerine Juice
    (Tangerine Juice Raw)
    72mg in 1 cup
    Database: Standard Release (Common) View
  60. Tamarinds
    (Tamarinds Raw)
    71mg in 1 cup, pulp
    Database: Standard Release (Common) View
  61. Sour Red Cherries
    (Cherries Sour Red Raw)
    71mg in 1 cup, without pits
    Database: Standard Release (Common) View
  62. Bananas
    (Bananas Raw)
    69mg in 1 cup, sliced
    Database: Standard Release (Common) View
  63. Frozen Strawberries
    (Strawberries Frozen Unsweetened (Includes Foods For Usda's Food Distribution Program))
    69mg in 1 cup, thawed
    Database: Standard Release (Common) View
  64. Pink Grapefruit
    (Grapefruit Raw Pink And Red All Areas)
    67mg in 1 cup sections, with juice
    Database: Standard Release (Common) View
  65. Canned Orange Juice
    (Orange Juice Canned Unsweetened)
    67mg in 1 cup
    Database: Standard Release (Common) View
  66. Fuyu Persimmon
    (Persimmons Japanese Raw)
    66mg in 1 fruit (2-1/2 inch dia)
    Database: Standard Release (Common) View
  67. Asian Pears
    (Pears Asian Raw)
    66mg in 1 fruit 2-1/4 inch high x 2-1/2 inch dia
    Database: Standard Release (Common) View
  68. Dried Cranberries (Sweetened)
    (Cranberries Dried Sweetened (Includes Foods For Usda's Food Distribution Program))
    64mg in 1/4 cup
    Database: Standard Release (Common) View
  69. Cantaloupe Melons
    (Melons Cantaloupe Raw)
    62mg in 1 cup, balls
    Database: Standard Release (Common) View
  70. Dried Sweetened Mango
    (Mango Dried Sweetened)
    61mg in 100 grams
    Database: Standard Release (Common) View
  71. Dried Bananas
    (Bananas Dehydrated Or Banana Powder)
    60mg in 1 oz
    Database: Standard Release (Common) View
  72. Red And White Currants
    (Currants Red And White Raw)
    59mg in 1 cup
    Database: Standard Release (Common) View
  73. Orange Juice From Concentrate
    (Orange Juice Chilled Includes From Concentrate)
    57mg in 1 cup
    Database: Standard Release (Common) View
  74. Orange Juice With Added Calcium And Vitamin D
    (Orange Juice Chilled Includes From Concentrate With Added Calcium And Vitamin D)
    57mg in 1 cup
    Database: Standard Release (Common) View
  75. Florida Oranges
    (Oranges Raw Florida)
    57mg in 1 cup sections, without membranes
    Database: Standard Release (Common) View
  76. Orange Juice With Added Calcium
    (Orange Juice Chilled Includes From Concentrate With Added Calcium)
    57mg in 1 cup
    Database: Standard Release (Common) View
  77. Red Or Green Grapes (European)
    (Grapes Red Or Green (European Type Such As Thompson Seedless) Raw)
    56mg in 1 cup
    Database: Standard Release (Common) View
  78. Apples
    (Apples Raw With Skin (Includes Foods For Usda's Food Distribution Program))
    54mg in 1 cup, quartered or chopped
    Database: Standard Release (Common) View
  79. Pink Grapefruit Juice
    (Grapefruit Juice Pink Raw)
    47mg in 1 cup
    Database: Standard Release (Common) View
  80. White Grapefruit Juice
    (Grapefruit Juice White Raw)
    47mg in 1 cup
    Database: Standard Release (Common) View
  81. Cherimoya
    (Cherimoya Raw)
    45mg in 1 cup, pieces
    Database: Standard Release (Common) View
  82. Acerola Cherries (West Indian Cherry)
    (Acerola (West Indian Cherry) Raw)
    45mg in 1 cup
    Database: Standard Release (Common) View
  83. Prunes (Low-Moisture)
    (Prunes Dehydrated (Low-Moisture) Uncooked)
    45mg in 1oz
    Database: Standard Release (Common) View
  84. Quinces
    (Quinces Raw)
    45mg in 1 fruit without refuse
    Database: Standard Release (Common) View
  85. California Grapefruit
    (Grapefruit Raw Pink And Red California And Arizona)
    44mg in 1 cup sections, with juice
    Database: Standard Release (Common) View
  86. Florida Grapefruit
    (Grapefruit Raw Pink And Red Florida)
    44mg in 1 cup sections, with juice
    Database: Standard Release (Common) View
  87. White Grapefruit
    (Grapefruit Raw White All Areas)
    44mg in 1 cup sections, with juice
    Database: Standard Release (Common) View
  88. White California Grapefruit
    (Grapefruit Raw White California)
    44mg in 1 cup sections, with juice
    Database: Standard Release (Common) View
  89. Honeydew Melon
    (Melons Honeydew Raw)
    44mg in 1 cup, diced (approx 20 pieces per cup)
    Database: Standard Release (Common) View
  90. Grapefruit
    (Grapefruit Raw Pink And Red And White All Areas)
    44mg in 1 cup sections, with juice
    Database: Standard Release (Common) View
  91. White Florida Grapefruit
    (Grapefruit Raw White Florida)
    44mg in 1 cup sections, with juice
    Database: Standard Release (Common) View
  92. Grape Juice (With Added Vitamin C)
    (Grape Juice Canned Or Bottled Unsweetened With Added Ascorbic Acid)
    43mg in 1 cup
    Database: Standard Release (Common) View
  93. Cherries (Sweet)
    (Cherries Sweet Raw)
    42mg in 1 cup, without pits
    Database: Standard Release (Common) View
  94. Dried Pears
    (Pears Dried Sulfured Uncooked)
    41mg in 1 oz (2 halves)
    Database: Standard Release (Common) View
  95. Pineapple
    (Pineapple Raw All Varieties)
    38mg in 1 cup, chunks
    Database: Standard Release (Common) View
  96. Navel Oranges
    (Oranges Raw Navels (Includes Foods For Usda's Food Distribution Program))
    38mg in 1 cup sections, without membranes
    Database: Standard Release (Common) View
  97. Cranberries
    (Cranberries Raw)
    36mg in 1 cup, chopped
    Database: Standard Release (Common) View
  98. Lime Juice
    (Lime Juice Raw)
    36mg in 1 cup
    Database: Standard Release (Common) View
  99. Apples (Without Skin)
    (Apples Raw Without Skin)
    34mg in 1 cup slices
    Database: Standard Release (Common) View
  100. Low-Moisture Dried Apricots
    (Apricots Dehydrated (Low-Moisture) Sulfured Uncooked)
    34mg in 1oz
    Database: Standard Release (Common) View
  101. Oranges
    (Oranges Raw All Commercial Varieties)
    32mg in 1 cup, sections
    Database: Standard Release (Common) View
  102. Mangos
    (Mangos Raw)
    31mg in 1 cup pieces
    Database: Standard Release (Common) View
  103. Casaba Melon
    (Melons Casaba Raw)
    29mg in 1 cup, cubes
    Database: Standard Release (Common) View
  104. Sapodilla
    (Sapodilla Raw)
    27mg in 1 cup, pulp
    Database: Standard Release (Common) View
  105. Jackfruit
    (Jackfruit Raw)
    25mg in 1 cup, sliced
    Database: Standard Release (Common) View
  106. Kumquats
    (Kumquats Raw)
    24mg in 1 fruit without refuse
    Database: Standard Release (Common) View
  107. Limes
    (Limes Raw)
    24mg in 1 fruit (2 inch dia)
    Database: Standard Release (Common) View
  108. Dried Apples
    (Apples Dried Sulfured Uncooked)
    22mg in 1 oz (5 rings)
    Database: Standard Release (Common) View
  109. Frozen Raspberries
    (Raspberries Frozen Red Unsweetened)
    21mg in 1 cup, unthawed
    Database: Standard Release (Common) View
  110. Dried Apricots
    (Apricots Dried Sulfured Uncooked)
    21mg in 1 oz handful
    Database: Standard Release (Common) View
  111. Mamey Sapote
    (Sapote Mamey Raw)
    19mg in 1 cup 1 inch pieces
    Database: Standard Release (Common) View
  112. Shredded Coconut Meat (Sweetened)
    (Prune Juice Canned)
    18mg in 1 cup
    Database: Standard Release (Common) View
  113. Papaya
    (Papayas Raw)
    16mg in 1 cup 1 inch pieces
    Database: Standard Release (Common) View
  114. Prunes (Dried Plums)
    (Plums Dried (Prunes) Uncooked)
    13mg in 3 prunes
    Database: Standard Release (Common) View
  115. Golden Seedless Raisins
    (Raisins Golden Seedless)
    11mg in 1 oz handful
    Database: Standard Release (Common) View
  116. Zante Currants
    (Currants Zante Dried)
    10mg in 1 oz handful
    Database: Standard Release (Common) View
  117. Raisins
    (Raisins Dark Seedless (Includes Foods For Usda's Food Distribution Program))
    10mg in 50 raisins
    Database: Standard Release (Common) View
  118. Dried Litchis
    (Litchis Dried)
    5mg in 1 fruit
    Database: Standard Release (Common) View
  119. Dates (Deglet Noor)
    (Dates Deglet Noor)
    3mg in 3 dates
    Database: Standard Release (Common) View
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