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

61 results
Name
Omega 6s
Data source
+ 1
Walnuts (Nuts, walnuts, english) 1 oz (14 halves)
10.818g (64% AI)
Standard Release (Common)
+ 2
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
9.588g (56% AI)
Standard Release (Common)
+ 3
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
9.578g (56% AI)
Standard Release (Common)
+ 4
Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz
9.31g (55% AI)
Standard Release (Common)
+ 5
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
9.31g (55% AI)
Standard Release (Common)
+ 6
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
8.15g (48% AI)
Standard Release (Common)
+ 7
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
7.976g (47% AI)
Standard Release (Common)
+ 8
Dried Pinyon Pine Nuts (Nuts, pine nuts, pinyon, dried) 1 oz
7.066g (42% AI)
Standard Release (Common)
+ 9
Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)
6.781g (40% AI)
Standard Release (Common)
+ 10
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
6.454g (38% AI)
Standard Release (Common)
+ 11
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
5.871g (35% AI)
Standard Release (Common)
+ 12
Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz
5.866g (35% AI)
Standard Release (Common)
+ 13
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
5.866g (35% AI)
Standard Release (Common)
+ 14
Pecans (Nuts, pecans) 1 oz (19 halves)
5.858g (34% AI)
Standard Release (Common)
+ 15
Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz
5.857g (34% AI)
Standard Release (Common)
+ 16
Dry Roasted Pecans (Nuts, pecans, dry roasted, without salt added) 1 oz
5.56g (33% AI)
Standard Release (Common)
+ 17
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
5.558g (33% AI)
Standard Release (Common)
+ 18
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
5.558g (33% AI)
Standard Release (Common)
+ 19
Dried Beechnuts (Nuts, beechnuts, dried) 1 oz
5.223g (31% AI)
Standard Release (Common)
+ 20
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
4.002g (24% AI)
Standard Release (Common)
+ 21
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
3.728g (22% AI)
Standard Release (Common)
+ 22
Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)
3.676g (22% AI)
Standard Release (Common)
+ 23
Almonds (Nuts, almonds) 1 oz (23 whole kernels)
3.499g (21% AI)
Standard Release (Common)
+ 24
Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)) 1 tbsp
3.47g (20% AI)
Standard Release (Common)
+ 25
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
2.767g (16% AI)
Standard Release (Common)
+ 26
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
2.754g (16% AI)
Standard Release (Common)
+ 27
Roasted Squash And Pumpkin Seeds (With Shells) (Seeds, pumpkin and squash seeds, whole, roasted, without salt) 1 oz (85 seeds)
2.488g (15% AI)
Standard Release (Common)
+ 28
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
2.408g (14% AI)
Standard Release (Common)
+ 29
Dry Roasted Hazelnuts (Nuts, hazelnuts or filberts, dry roasted, without salt added) 1 oz
2.386g (14% AI)
Standard Release (Common)
+ 30
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
2.319g (14% AI)
Standard Release (Common)
+ 31
Hazelnuts (Nuts, hazelnuts or filberts) 1 oz (21 whole kernels)
2.225g (13% AI)
Standard Release (Common)
+ 32
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
2.21g (13% AI)
Standard Release (Common)
+ 33
Almond Butter (Nuts, almond butter, plain, without salt added) 1 tbsp
2.177g (13% AI)
Standard Release (Common)
+ 34
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
2.175g (13% AI)
Standard Release (Common)
+ 35
Dried Pilinuts (Nuts, pilinuts, dried) 1 oz (15 kernels)
2.16g (13% AI)
Standard Release (Common)
+ 36
Dried Acorns (Nuts, acorns, dried) 1 oz
1.719g (10% AI)
Standard Release (Common)
+ 37
Flax Seeds (Seeds, flaxseed) 1oz
1.676g (10% AI)
Standard Release (Common)
+ 38
Chia Seeds (Seeds, chia seeds, dried) 1 oz
1.657g (10% AI)
Standard Release (Common)
+ 39
Almond Paste (Nuts, almond paste) 1 oz
1.584g (9% AI)
Standard Release (Common)
+ 40
Roasted Chestnuts (Nuts, chestnuts, european, roasted) 10 kernels
0.652g (4% AI)
Standard Release (Common)
+ 41
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
0.527g (3% AI)
Standard Release (Common)
+ 42
Dry Roasted Macadamia Nuts (Nuts, macadamia nuts, dry roasted, without salt added) 1 oz (10-12 kernels)
0.37g (2% AI)
Standard Release (Common)
+ 43
Raw Macadamia Nuts (Nuts, macadamia nuts, raw) 1 oz (10-12 kernels)
0.368g (2% AI)
Standard Release (Common)
+ 44
Shredded Coconut Meat (Dried) (Nuts, coconut meat, dried (desiccated), sweetened, shredded) 1 cup, shredded
0.361g (2% AI)
Standard Release (Common)
+ 45
Dried Lotus Seeds (Seeds, lotus seeds, dried) 1 oz (42 medium seeds)
0.302g (2% AI)
Standard Release (Common)
+ 46
Boiled Breadfruit Nuts (Seeds) (Seeds, breadfruit seeds, boiled) 1 oz
0.268g (2% AI)
Standard Release (Common)
+ 47
Dried Coconut (Unsweetened) (Nuts, coconut meat, dried (desiccated), not sweetened) 1 oz
0.201g (1% AI)
Standard Release (Common)
+ 48
Dried Ginkgo Nuts (Nuts, ginkgo nuts, dried) 1 oz
0.196g (1% AI)
Standard Release (Common)
+ 49
Raw Ginko Nuts (Nuts, ginkgo nuts, raw) 1 oz
0.164g (1% AI)
Standard Release (Common)
+ 50
Dried Coconut (Toasted) (Nuts, coconut meat, dried (desiccated), toasted) 1 oz
0.146g (1% AI)
Standard Release (Common)
+ 51
Boiled Chestnuts (Nuts, chestnuts, european, boiled and steamed) 1 oz
0.138g (1% AI)
Standard Release (Common)
+ 52
Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)
0.13g (1% AI)
Standard Release (Common)
+ 53
Raw Chestnuts (Peeled) (Nuts, chestnuts, european, raw, peeled) 1 oz
0.125g (1% AI)
Standard Release (Common)
+ 54
Dried Chinese Chestnuts (Nuts, chestnuts, chinese, dried) 1 oz
0.119g (1% AI)
Standard Release (Common)
+ 55
Dried Japanese Chestnuts (Nuts, chestnuts, japanese, dried) 1 oz
0.082g (0% AI)
Standard Release (Common)
+ 56
Raw Lotus Seeds (Seeds, lotus seeds, raw) 1 oz
0.081g (0% AI)
Standard Release (Common)
+ 57
Roasted Chinese Chestnuts (Nuts, chestnuts, chinese, roasted) 1 oz
0.078g (0% AI)
Standard Release (Common)
+ 58
Chinese Chestnuts (Nuts, chestnuts, chinese, raw) 1 oz
0.073g (0% AI)
Standard Release (Common)
+ 59
Boiled Chinese Chestnuts (Nuts, chestnuts, chinese, boiled and steamed) 1 oz
0.05g (0% AI)
Standard Release (Common)
+ 60
Boiled Japanese Chestnuts (Nuts, chestnuts, japanese, boiled and steamed) 1 oz
0.013g (0% AI)
Standard Release (Common)
+ 61
Coconut Water (Nuts, coconut water (liquid from coconuts)) 1 cup
0.005g (0% AI)
Standard Release (Common)