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Nutrient Ranking Tool

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200 Vegetables Highest in Omega 6s

Ranked by a Common Serving Size
17000mg Omega 6s = 100% AI
  1. Sauteed Green Bell Peppers
    5900mg (35% AI) in 1 cup chopped
    Database: Standard Release (Common) (Source)
  2. Red Bell Peppers (Cooked)
    5241mg (31% AI) in 1 cup chopped
    Database: Standard Release (Common) (Source)
  3. Stirfried Soybean Sprouts
    3537mg (21% AI) in 100 grams
    Database: Standard Release (Common) (Source)
  4. Soybean Sprouts
    2337mg (14% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  5. Cooked Soybean Sprouts
    2084mg (12% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  6. Sun-Dried Hot Chile Peppers
    1131mg (7% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  7. Yellow Onions
    1058mg (6% AI) in 1/4 cup
    Database: Standard Release (Common) (Source)
  8. Stewed Tomatoes
    847mg (5% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  9. Dried Ancho Peppers
    725mg (4% AI) in 1 pepper
    Database: Standard Release (Common) (Source)
  10. Yellow Sweet Corn
    684mg (4% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  11. Canned Asparagus
    651mg (4% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  12. Succotash
    616mg (4% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  13. Cooked Yellow Sweet Corn
    522mg (3% AI) in 1 ear small (5-1/2 inch to 6-1/2 inch long)
    Database: Standard Release (Common) (Source)
  14. Cooked Sweet White Corn
    522mg (3% AI) in 1 ear, small (5-1/2 inch to 6-1/2 inch long)
    Database: Standard Release (Common) (Source)
  15. Canned Straw Mushrooms
    471mg (3% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  16. Sweet White Corn
    396mg (2% AI) in 1 ear, small (5-1/2 inch to 6-1/2 inch long)
    Database: Standard Release (Common) (Source)
  17. Cooked Kale
    372mg (2% AI) in 1 cup, chopped
    Database: Standard Release (Common) (Source)
  18. Tahitian Taro
    349mg (2% AI) in 1 cup slices
    Database: Standard Release (Common) (Source)
  19. Portobellos (Exposed To Sunlight Or Uv)
    318mg (2% AI) in 1 cup sliced
    Database: Standard Release (Common) (Source)
  20. Pea Sprouts
    318mg (2% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  21. Banana Peppers
    298mg (2% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  22. Cooked White Button Mushrooms
    279mg (2% AI) in 1 cup pieces
    Database: Standard Release (Common) (Source)
  23. Cooked Tahitian Taro
    269mg (2% AI) in 1 cup slices
    Database: Standard Release (Common) (Source)
  24. Palm Hearts (Canned)
    267mg (2% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  25. Cooked Artichokes (Globe Or French)
    264mg (2% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  26. Cooked Dandelion Greens
    235mg (1% AI) in 1 cup, chopped
    Database: Standard Release (Common) (Source)
  27. Canned Lima Beans
    233mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  28. Celeriac
    231mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  29. Cooked Podded Peas
    227mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  30. Serrano Peppers
    227mg (1% AI) in 1 cup, chopped
    Database: Standard Release (Common) (Source)
  31. Peas
    220mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  32. Canned Tomato Puree
    205mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  33. Green Chili Peppers
    202mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  34. Boiled Sweet Potatoes
    200mg (1% AI) in 1 cup, mashed
    Database: Standard Release (Common) (Source)
  35. Cooked Hubbard Squash
    199mg (1% AI) in 1 cup, cubes
    Database: Standard Release (Common) (Source)
  36. Bamboo Shoots (Canned)
    198mg (1% AI) in 1 cup (1/8 inch slices)
    Database: Standard Release (Common) (Source)
  37. Kidney Bean Sprouts
    197mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  38. Mashed Sweet Potatoes
    181mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  39. Cooked Lima Beans
    177mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  40. Cooked Garden Cress
    176mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  41. White Button Mushrooms (Stir-Fried)
    173mg (1% AI) in 1 cup sliced
    Database: Standard Release (Common) (Source)
  42. Canned Mushrooms
    173mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  43. Bamboo Shoots
    172mg (1% AI) in 1 cup (1/2 inch slices)
    Database: Standard Release (Common) (Source)
  44. Cooked Lentil Sprouts
    166mg (1% AI) in 100 grams
    Database: Standard Release (Common) (Source)
  45. Radish Sprouts
    156mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  46. Kimchi
    156mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  47. Cooked Onions
    147mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  48. Fennel
    147mg (1% AI) in 1 cup, sliced
    Database: Standard Release (Common) (Source)
  49. Yellow Tomatoes
    145mg (1% AI) in 1 cup, chopped
    Database: Standard Release (Common) (Source)
  50. Dandelion Greens
    144mg (1% AI) in 1 cup, chopped
    Database: Standard Release (Common) (Source)
  51. Morel Mushrooms
    143mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  52. Lentil Sprouts
    139mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  53. Tomatillos
    137mg (1% AI) in 1 medium
    Database: Standard Release (Common) (Source)
  54. Asparagus (Cooked)
    137mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  55. Cooked Snow Peas
    136mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  56. Cooked Carrots
    136mg (1% AI) in 1 cup slices
    Database: Standard Release (Common) (Source)
  57. Cooked Collards
    133mg (1% AI) in 1 cup, chopped
    Database: Standard Release (Common) (Source)
  58. Cooked Green Peas (Salted)
    131mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  59. Cooked Green Peas
    131mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  60. Boiled Red Bell Peppers
    130mg (1% AI) in 1 cup, strips
    Database: Standard Release (Common) (Source)
  61. Cooked Green Bell Peppers
    130mg (1% AI) in 1 cup, chopped or strips
    Database: Standard Release (Common) (Source)
  62. Portobellos Mushrooms
    127mg (1% AI) in 1 cup diced
    Database: Standard Release (Common) (Source)
  63. Brussels Sprouts (Cooked)
    123mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  64. Sweet Red Bell Peppers
    119mg (1% AI) in 1 medium (approx 2-3/4 inch long, 2-1/2 dia.)
    Database: Standard Release (Common) (Source)
  65. Tomatoes
    119mg (1% AI) in 1 cup cherry tomatoes
    Database: Standard Release (Common) (Source)
  66. Cooked Celery
    113mg (1% AI) in 1 cup, diced
    Database: Standard Release (Common) (Source)
  67. Cooked Winter Squash
    113mg (1% AI) in 1 cup, cubes
    Database: Standard Release (Common) (Source)
  68. White Button Mushrooms
    112mg (1% AI) in 1 cup, pieces or slices
    Database: Standard Release (Common) (Source)
  69. Raw White Button Mushrooms (Exposed To Sunlight Or Uv)
    112mg (1% AI) in 1 cup pieces or slices
    Database: Standard Release (Common) (Source)
  70. Oyster Mushrooms
    106mg (1% AI) in 1 cup sliced
    Database: Standard Release (Common) (Source)
  71. Cooked Zucchini
    104mg (1% AI) in 1 cup, sliced
    Database: Standard Release (Common) (Source)
  72. Cooked Escarole
    104mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  73. Baked Sweet Potatoes
    103mg (1% AI) in 1 medium (2 inch dia, 5 inch long, raw)
    Database: Standard Release (Common) (Source)
  74. Red Chili Peppers
    103mg (1% AI) in 1 pepper
    Database: Standard Release (Common) (Source)
  75. Cooked Tomatoes
    101mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  76. Canned Tomato Paste
    100mg (1% AI) in 1/4 cup
    Database: Standard Release (Common) (Source)
  77. Bamboo Shoots (Cooked)
    100mg (1% AI) in 1 cup (1/2 inch slices)
    Database: Standard Release (Common) (Source)
  78. Cooked Beets
    99mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  79. Bitter Melon (Cooked)
    97mg (1% AI) in 1 cup (1/2 inch pieces)
    Database: Standard Release (Common) (Source)
  80. Green Tomatoes
    96mg (1% AI) in 1 medium
    Database: Standard Release (Common) (Source)
  81. Cooked Beet Greens
    94mg (1% AI) in 1 cup (1 inch pieces)
    Database: Standard Release (Common) (Source)
  82. Hubbard Squash
    92mg (1% AI) in 1 cup, cubes
    Database: Standard Release (Common) (Source)
  83. Citronella (Lemon Grass)
    92mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  84. Spaghetti Squash
    91mg (1% AI) in 1 cup, cubes
    Database: Standard Release (Common) (Source)
  85. Arrowroot
    89mg (1% AI) in 1 cup, sliced
    Database: Standard Release (Common) (Source)
  86. Cooked Crookneck Summer Squash
    88mg (1% AI) in 1 cup, sliced
    Database: Standard Release (Common) (Source)
  87. Cooked Summer Squash
    88mg (1% AI) in 1 cup, sliced
    Database: Standard Release (Common) (Source)
  88. Dried Spirulina Seaweed
    88mg (1% AI) in 1 tablespoon
    Database: Standard Release (Common) (Source)
  89. Baked Red Potatoes
    85mg in 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
    Database: Standard Release (Common) (Source)
  90. Jute Potherb (Molokhiya) (Cooked)
    82mg in 1 cup
    Database: Standard Release (Common) (Source)
  91. Green Bell Peppers
    80mg in 1 cup, chopped
    Database: Standard Release (Common) (Source)
  92. Chinese Broccoli
    80mg in 100 grams
    Database: Standard Release (Common) (Source)
  93. Broccoli (Cooked)
    80mg in 1 cup chopped
    Database: Standard Release (Common) (Source)
  94. Cooked Eggplant
    77mg in 1 cup (1 inch cubes)
    Database: Standard Release (Common) (Source)
  95. Alfalfa Sprouts
    77mg in 1 cup
    Database: Standard Release (Common) (Source)
  96. Garden Cress
    76mg in 1 cup
    Database: Standard Release (Common) (Source)
  97. Beets (Raw)
    75mg in 1 cup
    Database: Standard Release (Common) (Source)
  98. Baked Potatoes (With Skin)
    74mg in 1 potato medium
    Database: Standard Release (Common) (Source)
  99. Cooked Spaghetti Squash
    73mg in 1 cup
    Database: Standard Release (Common) (Source)
  100. Cooked Okra
    72mg in 1 cup slices
    Database: Standard Release (Common) (Source)
  101. Carrots
    72mg in 1 large (7-1/4 inch to 8-/1/2 inch long)
    Database: Standard Release (Common) (Source)
  102. Cooked Yellow Snap Beans
    70mg in 1 cup
    Database: Standard Release (Common) (Source)
  103. Cooked Green Snap Beans
    70mg in 1 cup
    Database: Standard Release (Common) (Source)
  104. Parsley
    69mg in 1 cup chopped
    Database: Standard Release (Common) (Source)
  105. Cooked Yam
    68mg in 1 cup, cubes
    Database: Standard Release (Common) (Source)
  106. Cooked Chinese Broccoli
    67mg in 1 cup
    Database: Standard Release (Common) (Source)
  107. Cassava
    66mg in 1 cup
    Database: Standard Release (Common) (Source)
  108. Cooked Rutabagas (Neeps Swedes)
    65mg in 1 cup, cubes
    Database: Standard Release (Common) (Source)
  109. Cooked Scallop Squash
    65mg in 1 cup, mashed
    Database: Standard Release (Common) (Source)
  110. Cooked Burdock Root
    65mg in 1 cup (1 inch pieces)
    Database: Standard Release (Common) (Source)
  111. Spirulina
    64mg in 100 grams
    Database: Standard Release (Common) (Source)
  112. Maitake Mushrooms
    63mg in 1 cup diced
    Database: Standard Release (Common) (Source)
  113. Hungarian Peppers
    62mg in 1 pepper
    Database: Standard Release (Common) (Source)
  114. Cooked Cauliflower
    62mg in 1 cup
    Database: Standard Release (Common) (Source)
  115. Pickled Beets
    61mg in 1 cup slices
    Database: Standard Release (Common) (Source)
  116. Leeks
    60mg in 1 cup
    Database: Standard Release (Common) (Source)
  117. Taro
    60mg in 1 cup, sliced
    Database: Standard Release (Common) (Source)
  118. Artichokes (Globe Or French)
    59mg in 1 artichoke, medium
    Database: Standard Release (Common) (Source)
  119. Cooked Okra (Previously Frozen)
    58mg in 1/2 cup slices
    Database: Standard Release (Common) (Source)
  120. Cooked Oriental Radishes
    57mg in 1 cup, sliced
    Database: Standard Release (Common) (Source)
  121. Cooked Leeks
    56mg in 1 leek
    Database: Standard Release (Common) (Source)
  122. Parsnips
    55mg in 1 cup slices
    Database: Standard Release (Common) (Source)
  123. Asparagus
    54mg in 1 cup
    Database: Standard Release (Common) (Source)
  124. Pak-Choi (Bok Choy) (Cooked)
    53mg in 1 cup, shredded
    Database: Standard Release (Common) (Source)
  125. Sour Pickled Cucumber
    53mg in 1 cup
    Database: Standard Release (Common) (Source)
  126. Eggplant
    52mg in 1 cup, cubes
    Database: Standard Release (Common) (Source)
  127. Celery
    51mg in 1 stalk, large (11 inch-12 inch long)
    Database: Standard Release (Common) (Source)
  128. Crookneck Summer Squash
    50mg in 1 cup sliced
    Database: Standard Release (Common) (Source)
  129. Baked Potato (No Skin)
    50mg in 1 potato (2-1/3 inch x 4-3/4 inch)
    Database: Standard Release (Common) (Source)
  130. Rutabagas (Neeps Swedes)
    49mg in 1 cup, cubes
    Database: Standard Release (Common) (Source)
  131. Low Sodium Sour Pickles
    49mg in 1 cup, chopped or diced
    Database: Standard Release (Common) (Source)
  132. Cooked Green Beans (Previously Frozen)
    49mg in 1 cup
    Database: Standard Release (Common) (Source)
  133. Sauerkraut
    48mg in 1 cup
    Database: Standard Release (Common) (Source)
  134. Baby Carrots
    48mg in 1 nlea serving
    Database: Standard Release (Common) (Source)
  135. Hot Green Chili Peppers
    47mg in 1 pepper
    Database: Standard Release (Common) (Source)
  136. Snow Peas
    47mg in 1 cup, whole
    Database: Standard Release (Common) (Source)
  137. Kale
    47mg in 1 cup 1 inch pieces, loosely packed
    Database: Standard Release (Common) (Source)
  138. Chicory Roots
    45mg in 1 root
    Database: Standard Release (Common) (Source)
  139. Baked Acorn Squash
    45mg in 1 cup, cubes
    Database: Standard Release (Common) (Source)
  140. Broccoli
    45mg in 1 cup chopped
    Database: Standard Release (Common) (Source)
  141. Cooked Shiitake Mushrooms
    45mg in 1 cup pieces
    Database: Standard Release (Common) (Source)
  142. Mustard Spinach
    45mg in 1 cup, chopped
    Database: Standard Release (Common) (Source)
  143. Cooked Swiss Chard
    44mg in 1 cup, chopped
    Database: Standard Release (Common) (Source)
  144. Boiled Potatoes
    44mg in 1 potato (2-1/2 inch dia, sphere)
    Database: Standard Release (Common) (Source)
  145. Mung Bean Sprouts
    44mg in 1 cup
    Database: Standard Release (Common) (Source)
  146. Green Snap Beans (Raw)
    44mg in 1 cup 1/2 inch pieces
    Database: Standard Release (Common) (Source)
  147. Cooked Hawaiin Mountain Yam
    44mg in 1 cup, cubes
    Database: Standard Release (Common) (Source)
  148. Cooked Taro
    42mg in 1 cup, sliced
    Database: Standard Release (Common) (Source)
  149. Scallop Squash
    40mg in 1 cup slices
    Database: Standard Release (Common) (Source)
  150. Brussels Sprouts (Raw)
    40mg in 1 cup
    Database: Standard Release (Common) (Source)
  151. Cooked Turnip Greens
    40mg in 1 cup, chopped
    Database: Standard Release (Common) (Source)
  152. Nopales
    38mg in 1 cup, sliced
    Database: Standard Release (Common) (Source)
  153. Endive
    38mg in 1 cup
    Database: Standard Release (Common) (Source)
  154. Zucchini
    37mg in 1 cup, chopped
    Database: Standard Release (Common) (Source)
  155. Radicchio
    37mg in 1 cup, shredded
    Database: Standard Release (Common) (Source)
  156. Summer Squash
    37mg in 1 cup, sliced
    Database: Standard Release (Common) (Source)
  157. Cooked Kohlrabi
    36mg in 1 cup slices
    Database: Standard Release (Common) (Source)
  158. Raw Cremini Mushrooms (Exposed To Sunlight Or Uv)
    35mg in 1 cup whole
    Database: Standard Release (Common) (Source)
  159. Cremini Mushrooms
    35mg in 1 cup whole
    Database: Standard Release (Common) (Source)
  160. Cooked Mustard Greens
    34mg in 1 cup, chopped
    Database: Standard Release (Common) (Source)
  161. Cooked Chrysanthemum
    34mg in 1 cup (1 inch pieces)
    Database: Standard Release (Common) (Source)
  162. Chicory Greens
    32mg in 1 cup, chopped
    Database: Standard Release (Common) (Source)
  163. Cooked Parsnips
    32mg in 1/2 cup slices
    Database: Standard Release (Common) (Source)
  164. Cooked Acorn Squash
    32mg in 1 cup, mashed
    Database: Standard Release (Common) (Source)
  165. Cooked Spinach
    31mg in 1 cup
    Database: Standard Release (Common) (Source)
  166. Collards
    30mg in 1 cup, chopped
    Database: Standard Release (Common) (Source)
  167. Red Cabbage
    30mg in 1 cup, chopped
    Database: Standard Release (Common) (Source)
  168. Cooked Butternut Squash
    29mg in 1 cup, cubes
    Database: Standard Release (Common) (Source)
  169. Bok Choy
    29mg in 1 cup, shredded
    Database: Standard Release (Common) (Source)
  170. Cucumber
    29mg in 1 cup
    Database: Standard Release (Common) (Source)
  171. Cooked Red Cabbage
    29mg in 1 cup
    Database: Standard Release (Common) (Source)
  172. Cooked Nopales
    28mg in 1 cup
    Database: Standard Release (Common) (Source)
  173. Cooked Green Cauliflower
    27mg in 1/5 head
    Database: Standard Release (Common) (Source)
  174. Kohlrabi
    27mg in 1 cup
    Database: Standard Release (Common) (Source)
  175. Okra
    26mg in 1 cup
    Database: Standard Release (Common) (Source)
  176. Cooked Broccoli Raab
    26mg in 1 nlea serving
    Database: Standard Release (Common) (Source)
  177. Cooked Savoy Cabbage
    26mg in 1 cup, shredded
    Database: Standard Release (Common) (Source)
  178. Arugula
    26mg in 1 cup
    Database: Standard Release (Common) (Source)
  179. Winter Squash
    24mg in 1 cup, cubes
    Database: Standard Release (Common) (Source)
  180. Swiss Chard
    23mg in 1 cup
    Database: Standard Release (Common) (Source)
  181. Yellow Snap Beans
    23mg in 1 cup 1/2 inch pieces
    Database: Standard Release (Common) (Source)
  182. Acorn Squash
    22mg in 1 cup, cubes
    Database: Standard Release (Common) (Source)
  183. Romaine Lettuce
    22mg in 1 cup shredded
    Database: Standard Release (Common) (Source)
  184. Butternut Squash
    22mg in 1 cup, cubes
    Database: Standard Release (Common) (Source)
  185. Sun-Dried Tomatoes
    22mg in 1 piece
    Database: Standard Release (Common) (Source)
  186. Onions
    21mg in 1 cup, chopped
    Database: Standard Release (Common) (Source)
  187. Cauliflower
    20mg in 1 cup chopped (1/2 inch pieces)
    Database: Standard Release (Common) (Source)
  188. Radishes
    20mg in 1 cup slices
    Database: Standard Release (Common) (Source)
  189. Turnip Greens
    20mg in 1 cup, chopped
    Database: Standard Release (Common) (Source)
  190. Witloof Chicory
    20mg in 1 head
    Database: Standard Release (Common) (Source)
  191. Cooked New Zealand Spinach
    20mg in 1 cup, chopped
    Database: Standard Release (Common) (Source)
  192. Oriental Radishes
    19mg in 1 cup slices
    Database: Standard Release (Common) (Source)
  193. Canned Mung Bean Sprouts
    19mg in 1 cup
    Database: Standard Release (Common) (Source)
  194. Green Cauliflower
    19mg in 1 cup
    Database: Standard Release (Common) (Source)
  195. Butterhead Lettuce
    19mg in 1 cup, shredded or chopped
    Database: Standard Release (Common) (Source)
  196. Dill Pickles
    18mg in 1 spear, small
    Database: Standard Release (Common) (Source)
  197. Canned Pimentos
    18mg in 1 tbsp
    Database: Standard Release (Common) (Source)
  198. Reduced Sodium Dill Pickles
    18mg in 1 spear, small
    Database: Standard Release (Common) (Source)
  199. Canned Pumpkin
    17mg in 1 cup
    Database: Standard Release (Common) (Source)
  200. Sweet Potatoes
    17mg in 1 cup, cubes
    Database: Standard Release (Common) (Source)
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