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200 Foods Highest in Omega 3s and Lowest in Omega 6s

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1600mg Omega 3s = 100% AI
  1. Squid (raw)
    249mg Omega 3s per 1mg Omega 6s
    1 oz, boneless contains:
    141mg (9% AI) Omega 3s per 1mg Omega 6s
  2. Fish Roe (cooked)
    85mg Omega 3s per 1mg Omega 6s
    1 oz contains:
    888mg (56% AI) Omega 3s per 11mg Omega 6s
  3. Fish Roe
    84mg Omega 3s per 1mg Omega 6s
    1 tbsp contains:
    342mg (21% AI) Omega 3s per 4mg Omega 6s
  4. Fish Caviar Black And Red Granular
    84mg Omega 3s per 1mg Omega 6s
    1 tbsp contains:
    1088mg (68% AI) Omega 3s per 13mg Omega 6s
  5. Dried Basil
    74mg Omega 3s per 1mg Omega 6s
    1 tsp, leaves contains:
    2mg Omega 3s per 0mg Omega 6s
  6. Canned Shrimp
    68mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    778mg (49% AI) Omega 3s per 12mg Omega 6s
  7. Queen Crab (raw)
    64mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    324mg (20% AI) Omega 3s per 5mg Omega 6s
  8. Queen Crab (cooked)
    61mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    415mg (26% AI) Omega 3s per 7mg Omega 6s
  9. Cooked Cuttlefish
    57mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    192mg (12% AI) Omega 3s per 3mg Omega 6s
  10. Cooked Striped Bass
    51mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    1199mg (75% AI) Omega 3s per 24mg Omega 6s
  11. Striped Bass (raw)
    50mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    1199mg (75% AI) Omega 3s per 24mg Omega 6s
  12. Cooked Alaska Pollock
    49mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    325mg (20% AI) Omega 3s per 7mg Omega 6s
  13. Cooked Pollock
    48mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    490mg (31% AI) Omega 3s per 10mg Omega 6s
  14. Chili Powder
    37mg Omega 3s per 1mg Omega 6s
    1 tsp contains:
    14mg (1% AI) Omega 3s per 0mg Omega 6s
  15. Fish Broth
    36mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    522mg (33% AI) Omega 3s per 15mg Omega 6s
  16. Farmed Atlantic Salmon (raw)
    32mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    2234mg (140% AI) Omega 3s per 70mg Omega 6s
  17. Cooked Spiny Lobster
    31mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    451mg (28% AI) Omega 3s per 14mg Omega 6s
  18. Cooked Sea Bass
    30mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    927mg (58% AI) Omega 3s per 31mg Omega 6s
  19. Cooked Atlantic Cod
    29mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    310mg (19% AI) Omega 3s per 11mg Omega 6s
  20. Canned Atlantic Cod
    29mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    145mg (9% AI) Omega 3s per 5mg Omega 6s
  21. Cooked Whiting
    27mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    385mg (24% AI) Omega 3s per 14mg Omega 6s
  22. Bluefin Tuna (raw)
    25mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1136mg (71% AI) Omega 3s per 45mg Omega 6s
  23. Bluefin Tuna (cooked)
    25mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    2914mg (182% AI) Omega 3s per 116mg Omega 6s
  24. Cooked Blue Mussels
    25mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    762mg (48% AI) Omega 3s per 31mg Omega 6s
  25. Raw Pacific Oysters
    25mg Omega 3s per 1mg Omega 6s
    1 medium contains:
    396mg (25% AI) Omega 3s per 16mg Omega 6s
  26. Cooked Pacific Oysters
    25mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1346mg (84% AI) Omega 3s per 54mg Omega 6s
  27. Salmon Oil
    24mg Omega 3s per 1mg Omega 6s
    1 tbsp contains:
    5038mg (315% AI) Omega 3s per 210mg Omega 6s
  28. Irishmoss Seaweed
    23mg Omega 3s per 1mg Omega 6s
    2 tbsp (1/8 cup) contains:
    5mg Omega 3s per 0mg Omega 6s
  29. Smoked Haddock
    23mg Omega 3s per 1mg Omega 6s
    1 oz, boneless contains:
    78mg (5% AI) Omega 3s per 3mg Omega 6s
  30. Alaskan King Crab
    23mg Omega 3s per 1mg Omega 6s
    1 leg contains:
    615mg (38% AI) Omega 3s per 27mg Omega 6s
  31. Cooked Tilefish
    22mg Omega 3s per 1mg Omega 6s
    1/2 fillet contains:
    1572mg (98% AI) Omega 3s per 72mg Omega 6s
  32. Octopus (cooked)
    21mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    325mg (20% AI) Omega 3s per 15mg Omega 6s
  33. Cod Liver Oil
    21mg Omega 3s per 1mg Omega 6s
    1 tsp contains:
    888mg (56% AI) Omega 3s per 42mg Omega 6s
  34. White Bread
    21mg Omega 3s per 1mg Omega 6s
    1 slice contains:
    48mg (3% AI) Omega 3s per 2mg Omega 6s
  35. Laver Seaweed
    20mg Omega 3s per 1mg Omega 6s
    10 sheets contains:
    21mg (1% AI) Omega 3s per 1mg Omega 6s
  36. Cooked Coho Salmon (wild)
    20mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    1889mg (118% AI) Omega 3s per 95mg Omega 6s
  37. Curry Powder
    20mg Omega 3s per 1mg Omega 6s
    1 tsp contains:
    5mg Omega 3s per 0mg Omega 6s
  38. Wakame
    19mg Omega 3s per 1mg Omega 6s
    2 tbsp (1/8 cup) contains:
    19mg (1% AI) Omega 3s per 1mg Omega 6s
  39. Cooked Skipjack
    18mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    298mg (19% AI) Omega 3s per 17mg Omega 6s
  40. Raw Eastern Oysters
    17mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    411mg (26% AI) Omega 3s per 24mg Omega 6s
  41. Skipjack Tuna (raw)
    17mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    232mg (15% AI) Omega 3s per 14mg Omega 6s
  42. Canned White Tuna (water Packed)
    17mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    791mg (49% AI) Omega 3s per 47mg Omega 6s
  43. Cooked Smelt
    16mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    802mg (50% AI) Omega 3s per 49mg Omega 6s
  44. Anchovies (raw)
    16mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1303mg (81% AI) Omega 3s per 82mg Omega 6s
  45. Ground Mustard Seed
    15mg Omega 3s per 1mg Omega 6s
    1 tsp contains:
    76mg (5% AI) Omega 3s per 5mg Omega 6s
  46. Cooked Grouper
    15mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    535mg (33% AI) Omega 3s per 36mg Omega 6s
  47. Raw Whiting
    14mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    260mg (16% AI) Omega 3s per 18mg Omega 6s
  48. Kippered Herring
    14mg Omega 3s per 1mg Omega 6s
    1 fillet, small (2-3/8 Inch x 1-3/8 Inch x 1/4 Inch) contains:
    503mg (31% AI) Omega 3s per 36mg Omega 6s
  49. Atlantic Herring
    14mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    3373mg (211% AI) Omega 3s per 239mg Omega 6s
  50. Mungo Beans (cooked)
    14mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    603mg (38% AI) Omega 3s per 43mg Omega 6s
  51. Cooked Snapper
    14mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    583mg (36% AI) Omega 3s per 43mg Omega 6s
  52. Menhaden Oil
    14mg Omega 3s per 1mg Omega 6s
    1 tbsp contains:
    3996mg (250% AI) Omega 3s per 293mg Omega 6s
  53. Canned Pink Salmon
    14mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1005mg (63% AI) Omega 3s per 74mg Omega 6s
  54. Cooked Walleye Pike
    14mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    554mg (35% AI) Omega 3s per 41mg Omega 6s
  55. Cooked Clams
    13mg Omega 3s per 1mg Omega 6s
    20 small contains:
    798mg (50% AI) Omega 3s per 61mg Omega 6s
  56. Cooked Eastern Oysters (farmed)
    13mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    474mg (30% AI) Omega 3s per 37mg Omega 6s
  57. Sardine Oil
    13mg Omega 3s per 1mg Omega 6s
    1 tbsp contains:
    3508mg (219% AI) Omega 3s per 274mg Omega 6s
  58. Atlantic Mackerel (raw)
    13mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    3124mg (195% AI) Omega 3s per 245mg Omega 6s
  59. Canned Eastern Oysters
    12mg Omega 3s per 1mg Omega 6s
    1 can (12 oz), oysters and liquid contains:
    1591mg (99% AI) Omega 3s per 133mg Omega 6s
  60. Herring Oil
    12mg Omega 3s per 1mg Omega 6s
    1 tbsp contains:
    1823mg (114% AI) Omega 3s per 156mg Omega 6s
  61. Fish Stock
    12mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    242mg (15% AI) Omega 3s per 21mg Omega 6s
  62. Raw Scallops
    11mg Omega 3s per 1mg Omega 6s
    1 unit 2 large or 5 small contains:
    34mg (2% AI) Omega 3s per 3mg Omega 6s
  63. Scallops
    11mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    159mg (10% AI) Omega 3s per 14mg Omega 6s
  64. Cooked Pacific Herring
    11mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    3835mg (240% AI) Omega 3s per 354mg Omega 6s
  65. Yellowfin Tuna (raw)
    11mg Omega 3s per 1mg Omega 6s
    1 oz, boneless contains:
    30mg (2% AI) Omega 3s per 3mg Omega 6s
  66. Cooked King Mackerel
    11mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    457mg (29% AI) Omega 3s per 43mg Omega 6s
  67. Wild Atlantic Salmon (cooked)
    11mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    3934mg (246% AI) Omega 3s per 374mg Omega 6s
  68. Wild Atlantic Salmon (raw)
    11mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1535mg (96% AI) Omega 3s per 146mg Omega 6s
  69. Canned Sockeye Salmon
    10mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1170mg (73% AI) Omega 3s per 112mg Omega 6s
  70. Cooked Sablefish
    10mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1827mg (114% AI) Omega 3s per 179mg Omega 6s
  71. Canned Salmon
    10mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1344mg (84% AI) Omega 3s per 133mg Omega 6s
  72. Cooked Wild Eastern Oysters
    10mg Omega 3s per 1mg Omega 6s
    6 medium contains:
    381mg (24% AI) Omega 3s per 40mg Omega 6s
  73. Atlantic Mackerel (cooked)
    9mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    2225mg (139% AI) Omega 3s per 250mg Omega 6s
  74. Fresh Water Bass (raw)
    8mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    567mg (35% AI) Omega 3s per 69mg Omega 6s
  75. Fish Bass Freshwater Mixed Species Cooked Dry Heat
    8mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    571mg (36% AI) Omega 3s per 69mg Omega 6s
  76. Cooked Cod
    8mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    70mg (4% AI) Omega 3s per 9mg Omega 6s
  77. Raisins
    8mg Omega 3s per 1mg Omega 6s
    50 raisins contains:
    2mg Omega 3s per 0mg Omega 6s
  78. Cooked Haddock
    8mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    252mg (16% AI) Omega 3s per 32mg Omega 6s
  79. Pink Salmon (raw)
    8mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    584mg (37% AI) Omega 3s per 74mg Omega 6s
  80. Cooked Eastern Oysters (wild)
    8mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    489mg (31% AI) Omega 3s per 62mg Omega 6s
  81. Cooked Swordfish
    7mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    913mg (57% AI) Omega 3s per 122mg Omega 6s
  82. Mamey Sapote
    7mg Omega 3s per 1mg Omega 6s
    1 cup 1 Inch pieces contains:
    144mg (9% AI) Omega 3s per 19mg Omega 6s
  83. Avocados
    7mg Omega 3s per 1mg Omega 6s
    1 avocado, NS as to Florida or California contains:
    223mg (14% AI) Omega 3s per 30mg Omega 6s
  84. California Avocados
    7mg Omega 3s per 1mg Omega 6s
    1 cup, pureed contains:
    255mg (16% AI) Omega 3s per 35mg Omega 6s
  85. Cooked Lingcod
    7mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    239mg (15% AI) Omega 3s per 32mg Omega 6s
  86. Cooked Pacific Cod
    7mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    149mg (9% AI) Omega 3s per 21mg Omega 6s
  87. Pickled Herring
    7mg Omega 3s per 1mg Omega 6s
    1 oz, boneless contains:
    417mg (26% AI) Omega 3s per 60mg Omega 6s
  88. Blue Crab
    7mg Omega 3s per 1mg Omega 6s
    1 cup, flaked and pieces contains:
    224mg (14% AI) Omega 3s per 33mg Omega 6s
  89. Cooked Sturgeon
    7mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    502mg (31% AI) Omega 3s per 74mg Omega 6s
  90. Broccoli Raab (rapini)
    7mg Omega 3s per 1mg Omega 6s
    1 cup chopped contains:
    45mg (3% AI) Omega 3s per 7mg Omega 6s
  91. Cooked Broccoli Raab
    7mg Omega 3s per 1mg Omega 6s
    1 NLEA serving contains:
    111mg (7% AI) Omega 3s per 17mg Omega 6s
  92. Canned Blue Crab
    6mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    242mg (15% AI) Omega 3s per 38mg Omega 6s
  93. Cooked Pompano
    6mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    869mg (54% AI) Omega 3s per 136mg Omega 6s
  94. Peppermint
    6mg Omega 3s per 1mg Omega 6s
    2 leaves contains:
    0mg Omega 3s per 0mg Omega 6s
  95. Cooked Atlantic Perch
    6mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    142mg (9% AI) Omega 3s per 23mg Omega 6s
  96. Dried Spearmint
    6mg Omega 3s per 1mg Omega 6s
    1 tsp contains:
    14mg (1% AI) Omega 3s per 2mg Omega 6s
  97. Spearmint
    6mg Omega 3s per 1mg Omega 6s
    2 leaves contains:
    1mg Omega 3s per 0mg Omega 6s
  98. Canned Anchovies
    6mg Omega 3s per 1mg Omega 6s
    5 anchovies contains:
    435mg (27% AI) Omega 3s per 72mg Omega 6s
  99. Cherimoya
    6mg Omega 3s per 1mg Omega 6s
    1 cup, pieces contains:
    254mg (16% AI) Omega 3s per 45mg Omega 6s
  100. Fish Trout Mixed Species Cooked Dry Heat
    6mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    777mg (49% AI) Omega 3s per 139mg Omega 6s
  101. Cooked Halibut
    5mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    224mg (14% AI) Omega 3s per 41mg Omega 6s
  102. Cooked Spinach
    5mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    166mg (10% AI) Omega 3s per 31mg Omega 6s
  103. Cooked Whitefish
    5mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1602mg (100% AI) Omega 3s per 297mg Omega 6s
  104. Spinach
    5mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    41mg (3% AI) Omega 3s per 8mg Omega 6s
  105. Lobster (cooked)
    5mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    220mg (14% AI) Omega 3s per 42mg Omega 6s
  106. Jackfruit
    5mg Omega 3s per 1mg Omega 6s
    1 cup, sliced contains:
    130mg (8% AI) Omega 3s per 25mg Omega 6s
  107. Cooked Swamp Cabbage
    5mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    77mg (5% AI) Omega 3s per 15mg Omega 6s
  108. Thyme (fresh)
    5mg Omega 3s per 1mg Omega 6s
    1 tsp contains:
    4mg Omega 3s per 1mg Omega 6s
  109. Cooked New Zealand Spinach
    5mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    101mg (6% AI) Omega 3s per 20mg Omega 6s
  110. New Zealand Spinach
    5mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    37mg (2% AI) Omega 3s per 7mg Omega 6s
  111. Cooked Sockeye Salmon
    5mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    1727mg (108% AI) Omega 3s per 360mg Omega 6s
  112. Cooked Yellowfin Tuna
    5mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    213mg (13% AI) Omega 3s per 46mg Omega 6s
  113. Basil
    4mg Omega 3s per 1mg Omega 6s
    5 leaves contains:
    8mg (1% AI) Omega 3s per 2mg Omega 6s
  114. Papaya
    4mg Omega 3s per 1mg Omega 6s
    1 cup 1 Inch pieces contains:
    68mg (4% AI) Omega 3s per 16mg Omega 6s
  115. Cooked Trout
    4mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    1742mg (109% AI) Omega 3s per 412mg Omega 6s
  116. Dried Tarragon
    4mg Omega 3s per 1mg Omega 6s
    1 tsp, leaves contains:
    18mg (1% AI) Omega 3s per 4mg Omega 6s
  117. Flax Seeds
    4mg Omega 3s per 1mg Omega 6s
    1oz contains:
    6479mg (405% AI) Omega 3s per 1678mg Omega 6s
  118. Cooked Northern Pike
    4mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    264mg (17% AI) Omega 3s per 70mg Omega 6s
  119. Raw Coho Salmon
    4mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1120mg (70% AI) Omega 3s per 297mg Omega 6s
  120. Farmed Atlantic Salmon
    4mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    4252mg (266% AI) Omega 3s per 1132mg Omega 6s
  121. Cooked Coho Salmon (farmed)
    4mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    2375mg (148% AI) Omega 3s per 634mg Omega 6s
  122. Flaxseed Oil
    4mg Omega 3s per 1mg Omega 6s
    1 tbsp contains:
    7269mg (454% AI) Omega 3s per 1950mg Omega 6s
  123. Green Cauliflower
    4mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    67mg (4% AI) Omega 3s per 19mg Omega 6s
  124. Broiled Ground Beef Patty (93% Lean)
    4mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    37mg (2% AI) Omega 3s per 10mg Omega 6s
  125. Cooked Green Cauliflower
    4mg Omega 3s per 1mg Omega 6s
    1/5 head contains:
    96mg (6% AI) Omega 3s per 27mg Omega 6s
  126. Cooked Turnips
    4mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    50mg (3% AI) Omega 3s per 14mg Omega 6s
  127. Cooked Mahimahi
    3mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    250mg (16% AI) Omega 3s per 73mg Omega 6s
  128. Cooked Chinese Broccoli
    3mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    227mg (14% AI) Omega 3s per 67mg Omega 6s
  129. Chinese Broccoli
    3mg Omega 3s per 1mg Omega 6s
    100 grams contains:
    271mg (17% AI) Omega 3s per 80mg Omega 6s
  130. Cooked Cauliflower
    3mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    207mg (13% AI) Omega 3s per 62mg Omega 6s
  131. Turnips
    3mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    52mg (3% AI) Omega 3s per 16mg Omega 6s
  132. Broiled Ground Beef Patty (97% Lean)
    3mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    34mg (2% AI) Omega 3s per 10mg Omega 6s
  133. Smoked Sturgeon
    3mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    175mg (11% AI) Omega 3s per 53mg Omega 6s
  134. Chia Seeds
    3mg Omega 3s per 1mg Omega 6s
    1 oz contains:
    5064mg (317% AI) Omega 3s per 1657mg Omega 6s
  135. Dried Marjoram
    3mg Omega 3s per 1mg Omega 6s
    1 tsp contains:
    19mg (1% AI) Omega 3s per 7mg Omega 6s
  136. Mangos
    3mg Omega 3s per 1mg Omega 6s
    1 cup pieces contains:
    84mg (5% AI) Omega 3s per 31mg Omega 6s
  137. Dried Sweetened Mango
    3mg Omega 3s per 1mg Omega 6s
    1 oz contains:
    46mg (3% AI) Omega 3s per 17mg Omega 6s
  138. Clams (raw)
    3mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    111mg (7% AI) Omega 3s per 43mg Omega 6s
  139. Whelk (cooked)
    3mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    17mg (1% AI) Omega 3s per 7mg Omega 6s
  140. Baked Conch
    3mg Omega 3s per 1mg Omega 6s
    1 cup, sliced contains:
    152mg (10% AI) Omega 3s per 61mg Omega 6s
  141. Smoked Whitefash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cooked contains:
    284mg (18% AI) Omega 3s per 114mg Omega 6s
  142. Iceberg Lettuce
    2mg Omega 3s per 1mg Omega 6s
    1 cup shredded contains:
    37mg (2% AI) Omega 3s per 15mg Omega 6s
  143. Butterhead Lettuce
    2mg Omega 3s per 1mg Omega 6s
    1 cup, shredded or chopped contains:
    46mg (3% AI) Omega 3s per 19mg Omega 6s
  144. Red Leaf Lettuce
    2mg Omega 3s per 1mg Omega 6s
    1 cup shredded contains:
    14mg (1% AI) Omega 3s per 6mg Omega 6s
  145. Green Leaf Lettuce
    2mg Omega 3s per 1mg Omega 6s
    1 cup shredded contains:
    21mg (1% AI) Omega 3s per 9mg Omega 6s
  146. Romain Lettuce
    2mg Omega 3s per 1mg Omega 6s
    1 cup shredded contains:
    53mg (3% AI) Omega 3s per 22mg Omega 6s
  147. Turnip Greens
    2mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    46mg (3% AI) Omega 3s per 20mg Omega 6s
  148. Ground Sage
    2mg Omega 3s per 1mg Omega 6s
    1 tsp contains:
    9mg (1% AI) Omega 3s per 4mg Omega 6s
  149. Cooked Turnip Greens
    2mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    92mg (6% AI) Omega 3s per 40mg Omega 6s
  150. Canned Clams
    2mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    162mg (10% AI) Omega 3s per 72mg Omega 6s
  151. Brussels Sprouts (raw)
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    87mg (5% AI) Omega 3s per 40mg Omega 6s
  152. Brussels Sprouts (cooked)
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    270mg (17% AI) Omega 3s per 123mg Omega 6s
  153. Zucchini
    2mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    76mg (5% AI) Omega 3s per 37mg Omega 6s
  154. Watercress
    2mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    8mg (1% AI) Omega 3s per 4mg Omega 6s
  155. Crayfish
    2mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    142mg (9% AI) Omega 3s per 77mg Omega 6s
  156. Radishes
    2mg Omega 3s per 1mg Omega 6s
    1 cup slices contains:
    36mg (2% AI) Omega 3s per 20mg Omega 6s
  157. Oriental Radishes
    2mg Omega 3s per 1mg Omega 6s
    1 cup slices contains:
    34mg (2% AI) Omega 3s per 19mg Omega 6s
  158. White Icicle Radishes (daikon)
    2mg Omega 3s per 1mg Omega 6s
    1/2 cup slices contains:
    15mg (1% AI) Omega 3s per 8mg Omega 6s
  159. Cooked Oriental Radishes
    2mg Omega 3s per 1mg Omega 6s
    1 cup, sliced contains:
    101mg (6% AI) Omega 3s per 57mg Omega 6s
  160. Radish Sprouts
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    274mg (17% AI) Omega 3s per 156mg Omega 6s
  161. Cooked Catfish
    2mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    356mg (22% AI) Omega 3s per 203mg Omega 6s
  162. Cooked Butternut Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    49mg (3% AI) Omega 3s per 29mg Omega 6s
  163. Summer Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, sliced contains:
    63mg (4% AI) Omega 3s per 37mg Omega 6s
  164. Cooked Acorn Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, mashed contains:
    54mg (3% AI) Omega 3s per 32mg Omega 6s
  165. Baked Acorn Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    76mg (5% AI) Omega 3s per 45mg Omega 6s
  166. Scallop Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup slices contains:
    68mg (4% AI) Omega 3s per 40mg Omega 6s
  167. Cooked Cookneck Summer Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, sliced contains:
    148mg (9% AI) Omega 3s per 88mg Omega 6s
  168. Cooked Summer Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, sliced contains:
    148mg (9% AI) Omega 3s per 88mg Omega 6s
  169. Cooked Winter Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    189mg (12% AI) Omega 3s per 113mg Omega 6s
  170. Cooked Hubbard Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    332mg (21% AI) Omega 3s per 199mg Omega 6s
  171. Cooked Scallop Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, mashed contains:
    108mg (7% AI) Omega 3s per 65mg Omega 6s
  172. Winter Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    41mg (3% AI) Omega 3s per 24mg Omega 6s
  173. Cooked Spaghetti Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    121mg (8% AI) Omega 3s per 73mg Omega 6s
  174. Hubbard Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    152mg (10% AI) Omega 3s per 92mg Omega 6s
  175. Spaghetti Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    150mg (9% AI) Omega 3s per 91mg Omega 6s
  176. Acorn Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    36mg (2% AI) Omega 3s per 22mg Omega 6s
  177. Butternut Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    36mg (2% AI) Omega 3s per 22mg Omega 6s
  178. Rainbow Trout (raw)
    2mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    704mg (44% AI) Omega 3s per 434mg Omega 6s
  179. Cooked Zucchini
    2mg Omega 3s per 1mg Omega 6s
    1 cup, sliced contains:
    169mg (11% AI) Omega 3s per 104mg Omega 6s
  180. California Red Kidney Beans
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    57mg (4% AI) Omega 3s per 35mg Omega 6s
  181. Cooked Green Snap Beans
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    111mg (7% AI) Omega 3s per 70mg Omega 6s
  182. Cooked Yellow Snap Beans
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    111mg (7% AI) Omega 3s per 70mg Omega 6s
  183. Kidney Bean Sprouts
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    311mg (19% AI) Omega 3s per 197mg Omega 6s
  184. Kidney Beans
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    301mg (19% AI) Omega 3s per 191mg Omega 6s
  185. Cooked Red Kidney Beans
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    297mg (19% AI) Omega 3s per 189mg Omega 6s
  186. Green Snap Beans (raw)
    2mg Omega 3s per 1mg Omega 6s
    1 cup 1/2 Inch pieces contains:
    69mg (4% AI) Omega 3s per 44mg Omega 6s
  187. Yellow Snap Beans
    2mg Omega 3s per 1mg Omega 6s
    1 cup 1/2 Inch pieces contains:
    36mg (2% AI) Omega 3s per 23mg Omega 6s
  188. Cooked Cabbage
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    21mg (1% AI) Omega 3s per 14mg Omega 6s
  189. Cooked Rainbow Trout
    2mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    699mg (44% AI) Omega 3s per 457mg Omega 6s
  190. Rutabagas (neeps, Swedes)
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    74mg (5% AI) Omega 3s per 49mg Omega 6s
  191. Cooked Broadbeans
    2mg Omega 3s per 1mg Omega 6s
    100 grams contains:
    182mg (11% AI) Omega 3s per 121mg Omega 6s
  192. Cooked Rutabagas (neeps, Swedes)
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    97mg (6% AI) Omega 3s per 65mg Omega 6s
  193. Gouda Cheese
    1mg Omega 3s per 1mg Omega 6s
    1 oz contains:
    112mg (7% AI) Omega 3s per 75mg Omega 6s
  194. Leeks
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    88mg (6% AI) Omega 3s per 60mg Omega 6s
  195. Dried Parsley
    1mg Omega 3s per 1mg Omega 6s
    1 tsp contains:
    9mg (1% AI) Omega 3s per 6mg Omega 6s
  196. Cooked Leeks
    1mg Omega 3s per 1mg Omega 6s
    1 leek contains:
    82mg (5% AI) Omega 3s per 56mg Omega 6s
  197. Pinto Beans (cooked)
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    234mg (15% AI) Omega 3s per 168mg Omega 6s
  198. Spices Thyme Dried
    1mg Omega 3s per 1mg Omega 6s
    1 tsp, leaves contains:
    7mg Omega 3s per 5mg Omega 6s
  199. Cooked Shrimp
    1mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    245mg (15% AI) Omega 3s per 179mg Omega 6s
  200. Sour Pickled Cucumber
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    71mg (4% AI) Omega 3s per 53mg Omega 6s