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Nutrient Ranking Tool

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61 Nuts and Seeds Highest in Omega 6s

Ranked by a Common Serving Size
17000mg Omega 6s = 100% AI
  1. Walnuts
    10818mg (64% AI) in 1 oz (14 halves)
    Database: Standard Release (Common) (Source)
  2. Black Walnuts (Dried)
    9588mg (56% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  3. Butternuts (Dried)
    9578mg (56% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  4. Pine Nuts (Dried)
    9544mg (56% AI) in 1 oz (167 kernels)
    Database: Standard Release (Common) (Source)
  5. Dry Roasted Sunflower Seeds (With Salt)
    9310mg (55% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  6. Dry Roasted Sunflower Seeds
    9310mg (55% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  7. Hemp Seeds
    8236mg (48% AI) in 1oz
    Database: Standard Release (Common) (Source)
  8. Safflower Seeds
    7976mg (47% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  9. Dried Pine Nuts
    7066mg (42% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  10. Brazilnuts
    6924mg (41% AI) in 1 oz (6 kernels)
    Database: Standard Release (Common) (Source)
  11. Dried Sunflower Seeds
    6454mg (38% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  12. Dried Pumpkin And Squash Seeds
    5886mg (35% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  13. Raw Sesame Butter (Tahini)
    5866mg (35% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  14. Sesame Seeds (Toasted)
    5866mg (35% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  15. Pecans
    5858mg (34% AI) in 1 oz (19 halves)
    Database: Standard Release (Common) (Source)
  16. Dried Hickorynuts
    5857mg (34% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  17. Roasted Squash And Pumpkin Seeds (Salted)
    5570mg (33% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  18. Roasted Squash And Pumpkin Seeds (Unsalted)
    5570mg (33% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  19. Dry Roasted Pecans
    5560mg (33% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  20. Dried Beechnuts
    5223mg (31% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  21. Pistachio Nuts
    4002mg (24% AI) in 1 oz (49 kernels)
    Database: Standard Release (Common) (Source)
  22. Dry Roasted Pistachio Nuts
    3728mg (22% AI) in 1 oz (49 kernels)
    Database: Standard Release (Common) (Source)
  23. Dry Roasted Almonds
    3676mg (22% AI) in 1 oz (22 whole kernels)
    Database: Standard Release (Common) (Source)
  24. Almonds
    3501mg (21% AI) in 1 oz (23 whole kernels)
    Database: Standard Release (Common) (Source)
  25. Sesame Butter (Tahini)
    3470mg (20% AI) in 1 tbsp
    Database: Standard Release (Common) (Source)
  26. Dry-Roasted Mixed Nuts (Salted)
    2771mg (16% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  27. Dry Roasted Peanuts
    2763mg (16% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  28. Roasted Squash And Pumpkin Seeds (With Shells)
    2488mg (15% AI) in 1 oz (85 seeds)
    Database: Standard Release (Common) (Source)
  29. Oil Roasted Cashews
    2408mg (14% AI) in 1 oz (18 kernels)
    Database: Standard Release (Common) (Source)
  30. Dry Roasted Hazelnuts
    2386mg (14% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  31. Cashew Butter
    2319mg (14% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  32. Hazelnuts
    2225mg (13% AI) in 1 oz (21 whole kernels)
    Database: Standard Release (Common) (Source)
  33. Cashews (Raw)
    2210mg (13% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  34. Almond Butter
    2177mg (13% AI) in 1 tbsp
    Database: Standard Release (Common) (Source)
  35. Dry-Roasted Cashews
    2175mg (13% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  36. Dried Pilinuts
    2160mg (13% AI) in 1 oz (15 kernels)
    Database: Standard Release (Common) (Source)
  37. Acorns (Dried)
    1719mg (10% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  38. Flax Seeds
    1678mg (10% AI) in 1oz
    Database: Standard Release (Common) (Source)
  39. Chia Seeds
    1657mg (10% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  40. Almond Paste
    1584mg (9% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  41. Roasted Chestnuts
    652mg (4% AI) in 10 kernels
    Database: Standard Release (Common) (Source)
  42. Coconut Milk
    527mg (3% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  43. Dry Roasted Macadamia Nuts
    370mg (2% AI) in 1 oz (10-12 kernels)
    Database: Standard Release (Common) (Source)
  44. Macadamia Nuts
    368mg (2% AI) in 1 oz (10-12 kernels)
    Database: Standard Release (Common) (Source)
  45. Shredded Coconut Meat
    361mg (2% AI) in 1 cup, shredded
    Database: Standard Release (Common) (Source)
  46. Dried Lotus Seeds
    302mg (2% AI) in 1 oz (42 medium seeds)
    Database: Standard Release (Common) (Source)
  47. Breadfruit Nuts (Seeds)
    268mg (2% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  48. Dried Coconut (Unsweetened)
    201mg (1% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  49. Dried Ginkgo Nuts
    196mg (1% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  50. Ginko Nuts
    164mg (1% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  51. Dried Coconut
    146mg (1% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  52. Boiled Chestnuts
    138mg (1% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  53. Chestnuts
    125mg (1% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  54. Dried Chinese Chestnuts
    119mg (1% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  55. Dried Japanese Chestnuts
    82mg in 1 oz
    Database: Standard Release (Common) (Source)
  56. Lotus Seeds
    81mg in 1 oz
    Database: Standard Release (Common) (Source)
  57. Roasted Chinese Chestnuts
    78mg in 1 oz
    Database: Standard Release (Common) (Source)
  58. Chinese Chestnuts
    73mg in 1 oz
    Database: Standard Release (Common) (Source)
  59. Boiled Chinese Chestnuts
    50mg in 1 oz
    Database: Standard Release (Common) (Source)
  60. Boiled Japanese Chestnuts
    13mg in 1 oz
    Database: Standard Release (Common) (Source)
  61. Coconut Water
    5mg in 1 cup
    Database: Standard Release (Common) (Source)
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