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

120 results
Name
Omega 6s
Data source
+ 1
California Avocados (Avocados, raw, California) 1 cup, pureed
3.85g (23% AI)
Standard Release (Common)
+ 2
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
3.634g (21% AI)
Standard Release (Common)
+ 3
Fried Yellow Plantains (Plantains, yellow, fried, Latino restaurant) 1 cup
3.373g (20% AI)
Standard Release (Common)
+ 4
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
3.365g (20% AI)
Standard Release (Common)
+ 5
Passion Fruit (Granadilla) (Passion-fruit, (granadilla), purple, raw) 1 cup
0.968g (6% AI)
Standard Release (Common)
+ 6
Grapefruit Juice (Grapefruit juice, pink or red, with added calcium) 8 fl oz
0.562g (3% AI)
Standard Release (Common)
+ 7
Guavas (Guavas, common, raw) 1 cup
0.475g (3% AI)
Standard Release (Common)
+ 8
Dried Blueberries (Sweetened) (Blueberries, dried, sweetened) 1/4 cup
0.455g (3% AI)
Standard Release (Common)
+ 9
Strawberry Guavas (Guavas, strawberry, raw) 1 cup
0.444g (3% AI)
Standard Release (Common)
+ 10
Kiwifruit (Kiwifruit, green, raw) 1 cup, sliced
0.443g (3% AI)
Standard Release (Common)
+ 11
Gooseberries (Gooseberries, raw) 1 cup
0.407g (2% AI)
Standard Release (Common)
+ 12
Raspberries (Raspberries, raw) 1 cup
0.306g (2% AI)
Standard Release (Common)
+ 13
Mulberries (Mulberries, raw) 1 cup
0.288g (2% AI)
Standard Release (Common)
+ 14
Blackberries (Blackberries, raw) 1 cup
0.268g (2% AI)
Standard Release (Common)
+ 15
Feijoa (Feijoa, raw) 1 cup, pureed
0.26g (2% AI)
Standard Release (Common)
+ 16
Yellow Passion Fruit Juice (Passion-fruit juice, yellow, raw) 1 cup
0.259g (2% AI)
Standard Release (Common)
+ 17
Blueberries (Frozen) (Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed
0.259g (2% AI)
Standard Release (Common)
+ 18
Elderberries (Elderberries, raw) 1 cup
0.235g (1% AI)
Standard Release (Common)
+ 19
Prickly Pears (Prickly pears, raw) 1 fruit without refuse
0.192g (1% AI)
Standard Release (Common)
+ 20
Green Olives (Olives, pickled, canned or bottled, green) 5 olives
0.182g (1% AI)
Standard Release (Common)
+ 21
Frozen Loganberries (Loganberries, frozen) 1 cup, unthawed
0.172g (1% AI)
Standard Release (Common)
+ 22
Starfruit (Carambola) (Carambola, (starfruit), raw) 1 cup, sliced
0.17g (1% AI)
Standard Release (Common)
+ 23
Mammy Apple (Mammy-apple, (mamey), raw) 1/4 fruit
0.167g (1% AI)
Standard Release (Common)
+ 24
Apple juice, canned or bottled, unsweetened, without added ascorbic acid 16 oz glass
0.164g (1% AI)
Standard Release (Common)
+ 25
Nectarines (Nectarines, raw) 1 cup slices
0.159g (1% AI)
Standard Release (Common)
+ 26
Soursop (Soursop, raw) 1 cup, pulp
0.155g (1% AI)
Standard Release (Common)
+ 27
Strawberries (Strawberries, raw) 1 cup, sliced
0.149g (1% AI)
Standard Release (Common)
+ 28
Dried Peaches (Low-Moisture) (Peaches, dehydrated (low-moisture), sulfured, uncooked) 1/4 cup
0.141g (1% AI)
Standard Release (Common)
+ 29
Pomegranates (Pomegranates, raw) 1 cup
0.137g (1% AI)
Standard Release (Common)
+ 30
Lemons (Without Peel) (Lemons, raw, without peel) 1 cup, sections
0.134g (1% AI)
Standard Release (Common)
+ 31
Pears (Pears, raw) 1 cup, slices
0.13g (1% AI)
Standard Release (Common)
+ 32
Blueberries (Blueberries, raw) 1 cup
0.13g (1% AI)
Standard Release (Common)
+ 33
Yellow Peaches (Peaches, yellow, raw) 1 cup slices
0.129g (1% AI)
Standard Release (Common)
+ 34
Frozen Boysenberries (Boysenberries, frozen, unsweetened) 1 cup, unthawed
0.129g (1% AI)
Standard Release (Common)
+ 35
Lychee (Litchi, Li Zhi) (Litchis, raw) 1 cup
0.127g (1% AI)
Standard Release (Common)
+ 36
Rhubarb (Rhubarb, raw) 1 cup, diced
0.121g (1% AI)
Standard Release (Common)
+ 37
European Black Currants (Currants, european black, raw) 1 cup
0.12g (1% AI)
Standard Release (Common)
+ 38
Apricots (Apricots, raw) 1 cup, halves
0.119g (1% AI)
Standard Release (Common)
+ 39
Loquats (Biwa, Chinese Plum, Akidini) (Loquats, raw) 1 cup, cubed
0.115g (1% AI)
Standard Release (Common)
+ 40
Breadfruit (Breadfruit, raw) 1 cup
0.106g (1% AI)
Standard Release (Common)
+ 41
Frozen Sour Red Cherries (Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed
0.104g (1% AI)
Standard Release (Common)
+ 42
Dried Peaches (Peaches, dried, sulfured, uncooked) 1 oz (about 2 halves)
0.102g (1% AI)
Standard Release (Common)
+ 43
Sugar Apples (Sweetsop) (Sugar-apples, (sweetsop), raw) 1 cup, pulp
0.1g (1% AI)
Standard Release (Common)
+ 44
Tangerines (Tangerines, (mandarin oranges), raw) 1 cup, sections
0.094g (1% AI)
Standard Release (Common)
+ 45
Figs (Figs, raw) 1 large (2-1/2 inch dia)
0.092g (1% AI)
Standard Release (Common)
+ 46
Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) 16 oz glass
0.086g (1% AI)
Standard Release (Common)
+ 47
Dried Figs (Figs, dried, uncooked) 3 figs
0.083g (0% AI)
Standard Release (Common)
+ 48
Jumbo Olives (Olives, ripe, canned (jumbo-super colossal)) 1 super colossal
0.082g (0% AI)
Standard Release (Common)
+ 49
Crabapples (Crabapples, raw) 1 cup slices
0.08g (0% AI)
Standard Release (Common)
+ 50
California Valencia Oranges (Oranges, raw, California, valencias) 1 cup sections, without membranes
0.079g (0% AI)
Standard Release (Common)
+ 51
Watermelon (Watermelon, raw) 1 cup, balls
0.077g (0% AI)
Standard Release (Common)
+ 52
Pears Canned In Syrup (Pears, canned, extra heavy syrup pack, solids and liquids) 1 cup, halves
0.077g (0% AI)
Standard Release (Common)
+ 53
Olives (Olives, ripe, canned (small-extra large)) 3 olives
0.075g (0% AI)
Standard Release (Common)
+ 54
Melon Balls (Melon balls, frozen) 1 cup, unthawed
0.073g (0% AI)
Standard Release (Common)
+ 55
Plums (Plums, raw) 1 cup, sliced
0.073g (0% AI)
Standard Release (Common)
+ 56
Grapes (Grapes, american type (slip skin), raw) 1 cup
0.073g (0% AI)
Standard Release (Common)
+ 57
Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) 1 cup
0.072g (0% AI)
Standard Release (Common)
+ 58
Purple Passion Fruit Juice (Passion-fruit juice, purple, raw) 1 cup
0.072g (0% AI)
Standard Release (Common)
+ 59
Tangerine Juice (Tangerine juice, raw) 1 cup
0.072g (0% AI)
Standard Release (Common)
+ 60
Raw Tamarind (Tamarinds, raw) 1 cup, pulp
0.071g (0% AI)
Standard Release (Common)
+ 61
Sour Red Cherries (Cherries, sour, red, raw) 1 cup, without pits
0.071g (0% AI)
Standard Release (Common)
+ 62
Frozen Strawberries (Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, thawed
0.069g (0% AI)
Standard Release (Common)
+ 63
Bananas (Bananas, raw) 1 cup, sliced
0.069g (0% AI)
Standard Release (Common)
+ 64
Canned Orange Juice (Orange juice, canned, unsweetened) 1 cup
0.067g (0% AI)
Standard Release (Common)
+ 65
Pink Grapefruit (Grapefruit, raw, pink and red, all areas) 1 cup sections, with juice
0.067g (0% AI)
Standard Release (Common)
+ 66
Asian Pears (Pears, asian, raw) 1 fruit 2-1/4 inch high x 2-1/2 inch dia
0.066g (0% AI)
Standard Release (Common)
+ 67
Fuyu Persimmon (Persimmons, japanese, raw) 1 fruit (2-1/2 inch dia)
0.066g (0% AI)
Standard Release (Common)
+ 68
Dried Cranberries (Sweetened) (Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program)) 1/4 cup
0.064g (0% AI)
Standard Release (Common)
+ 69
Cantaloupe Melons (Melons, cantaloupe, raw) 1 cup, balls
0.062g (0% AI)
Standard Release (Common)
+ 70
Dried Sweetened Mango (Mango, dried, sweetened) 100 grams
0.061g (0% AI)
Standard Release (Common)
+ 71
Dried Bananas (Banana Powder) (Bananas, dehydrated, or banana powder) 1 oz
0.06g (0% AI)
Standard Release (Common)
+ 72
Red And White Currants (Currants, red and white, raw) 1 cup
0.059g (0% AI)
Standard Release (Common)
+ 73
Orange Juice From Concentrate (Orange juice, chilled, includes from concentrate) 1 cup
0.057g (0% AI)
Standard Release (Common)
+ 74
Orange Juice With Added Calcium And Vitamin D (Orange juice, chilled, includes from concentrate, with added calcium and vitamin D) 1 cup
0.057g (0% AI)
Standard Release (Common)
+ 75
Florida Oranges (Oranges, raw, Florida) 1 cup sections, without membranes
0.057g (0% AI)
Standard Release (Common)
+ 76
Orange Juice With Added Calcium (Orange juice, chilled, includes from concentrate, with added calcium) 1 cup
0.057g (0% AI)
Standard Release (Common)
+ 77
Red Or Green Grapes (European) (Grapes, red or green (European type, such as Thompson seedless), raw) 1 cup
0.056g (0% AI)
Standard Release (Common)
+ 78
Apples (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) 1 cup, quartered or chopped
0.054g (0% AI)
Standard Release (Common)
+ 79
Pink Grapefruit Juice (Grapefruit juice, pink, raw) 1 cup
0.047g (0% AI)
Standard Release (Common)
+ 80
White Grapefruit Juice (Grapefruit juice, white, raw) 1 cup
0.047g (0% AI)
Standard Release (Common)
+ 81
Prunes (Low-Moisture) (Prunes, dehydrated (low-moisture), uncooked) 1oz
0.045g (0% AI)
Standard Release (Common)
+ 82
Quinces (Quinces, raw) 1 fruit without refuse
0.045g (0% AI)
Standard Release (Common)
+ 83
Acerola, (west indian cherry), raw 1 cup
0.045g (0% AI)
Standard Release (Common)
+ 84
Cherimoya (Cherimoya, raw) 1 cup, pieces
0.045g (0% AI)
Standard Release (Common)
+ 85
Honeydew Melon (Melons, honeydew, raw) 1 cup, diced (approx 20 pieces per cup)
0.044g (0% AI)
Standard Release (Common)
+ 86
Grapefruit (Grapefruit, raw, pink and red and white, all areas) 1 cup sections, with juice
0.044g (0% AI)
Standard Release (Common)
+ 87
White Florida Grapefruit (Grapefruit, raw, white, Florida) 1 cup sections, with juice
0.044g (0% AI)
Standard Release (Common)
+ 88
California Grapefruit (Grapefruit, raw, pink and red, California and Arizona) 1 cup sections, with juice
0.044g (0% AI)
Standard Release (Common)
+ 89
Florida Grapefruit (Grapefruit, raw, pink and red, Florida) 1 cup sections, with juice
0.044g (0% AI)
Standard Release (Common)
+ 90
White Grapefruit (Grapefruit, raw, white, all areas) 1 cup sections, with juice
0.044g (0% AI)
Standard Release (Common)
+ 91
White California Grapefruit (Grapefruit, raw, white, California) 1 cup sections, with juice
0.044g (0% AI)
Standard Release (Common)
+ 92
Grape Juice (With Added Vitamin C) (Grape juice, canned or bottled, unsweetened, with added ascorbic acid) 1 cup
0.043g (0% AI)
Standard Release (Common)
+ 93
Sweet Cherries (Cherries, sweet, raw) 1 cup, without pits
0.042g (0% AI)
Standard Release (Common)
+ 94
Dried Pears (Pears, dried, sulfured, uncooked) 1 oz (2 halves)
0.041g (0% AI)
Standard Release (Common)
+ 95
Pineapple (Pineapple, raw, all varieties) 1 cup, chunks
0.038g (0% AI)
Standard Release (Common)
+ 96
Navel Oranges (Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)) 1 cup sections, without membranes
0.038g (0% AI)
Standard Release (Common)
+ 97
Lime Juice (Lime juice, raw) 1 cup
0.036g (0% AI)
Standard Release (Common)
+ 98
Cranberries (Cranberries, raw) 1 cup, chopped
0.036g (0% AI)
Standard Release (Common)
+ 99
Apples (Without Skin) (Apples, raw, without skin) 1 cup slices
0.034g (0% AI)
Standard Release (Common)
+ 100
Low-Moisture Dried Apricots (Apricots, dehydrated (low-moisture), sulfured, uncooked) 1oz
0.034g (0% AI)
Standard Release (Common)
+ 101
Oranges (Oranges, raw, all commercial varieties) 1 cup, sections
0.032g (0% AI)
Standard Release (Common)
+ 102
Mangos (Mangos, raw) 1 cup pieces
0.031g (0% AI)
Standard Release (Common)
+ 103
Casaba Melon (Melons, casaba, raw) 1 cup, cubes
0.029g (0% AI)
Standard Release (Common)
+ 104
Sapodilla (Sapodilla, raw) 1 cup, pulp
0.027g (0% AI)
Standard Release (Common)
+ 105
Jackfruit (Jackfruit, raw) 1 cup, sliced
0.025g (0% AI)
Standard Release (Common)
+ 106
Kumquats (Kumquats, raw) 1 fruit without refuse
0.024g (0% AI)
Standard Release (Common)
+ 107
Limes (Limes, raw) 1 fruit (2 inch dia)
0.024g (0% AI)
Standard Release (Common)
+ 108
Dried Apples (Apples, dried, sulfured, uncooked) 1 oz (5 rings)
0.022g (0% AI)
Standard Release (Common)
+ 109
Frozen Raspberries (Raspberries, frozen, red, unsweetened) 1 cup, unthawed
0.021g (0% AI)
Standard Release (Common)
+ 110
Dried Apricots (Apricots, dried, sulfured, uncooked) 1 oz handful
0.021g (0% AI)
Standard Release (Common)
+ 111
Mamey Sapote (Sapote, mamey, raw) 1 cup 1 inch pieces
0.019g (0% AI)
Standard Release (Common)
+ 112
Canned Prune Juice (Prune juice, canned) 1 cup
0.018g (0% AI)
Standard Release (Common)
+ 113
Papaya (Papayas, raw) 1 cup 1 inch pieces
0.016g (0% AI)
Standard Release (Common)
+ 114
Prunes (Dried Plums) (Plums, dried (prunes), uncooked) 3 prunes
0.013g (0% AI)
Standard Release (Common)
+ 115
Golden Seedless Raisins (Raisins, golden, seedless) 1 oz handful
0.011g (0% AI)
Standard Release (Common)
+ 116
Raisins (Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)) 50 raisins
0.01g (0% AI)
Standard Release (Common)
+ 117
Zante Currants (Currants, zante, dried) 1 oz handful
0.01g (0% AI)
Standard Release (Common)
+ 118
Dried Lychees (Litchis, Li Zhi) (Litchis, dried) 1 fruit
0.005g (0% AI)
Standard Release (Common)
+ 119
Dates (Deglet Noor) (Dates, deglet noor) 3 dates
0.003g (0% AI)
Standard Release (Common)
+ 120
Raw Plantains (Plantains, yellow, raw) 1 cup, sliced
0g (0% AI)
Standard Release (Common)