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99 Fruits Highest in Omega 3s and Lowest in Omega 6s

1600 Omega 3s = 100% AI
  1. Mamey Sapote
    8mg Omega 3s per 1mg Omega 6s
    1 cup 1 inch pieces contains:
    144mg Omega 3s per 19mg Omega 6s
    Database: Standard Release (Common) (Source)
  2. Cherimoya
    6mg Omega 3s per 1mg Omega 6s
    1 cup, pieces contains:
    254mg Omega 3s per 45mg Omega 6s
    Database: Standard Release (Common) (Source)
  3. Jackfruit
    5mg Omega 3s per 1mg Omega 6s
    1 cup, sliced contains:
    130mg Omega 3s per 25mg Omega 6s
    Database: Standard Release (Common) (Source)
  4. Papaya
    4mg Omega 3s per 1mg Omega 6s
    1 cup 1 inch pieces contains:
    68mg Omega 3s per 16mg Omega 6s
    Database: Standard Release (Common) (Source)
  5. Mangos
    3mg Omega 3s per 1mg Omega 6s
    1 cup pieces contains:
    84mg Omega 3s per 31mg Omega 6s
    Database: Standard Release (Common) (Source)
  6. Dried Sweetened Mango
    3mg Omega 3s per 1mg Omega 6s
    100 grams contains:
    161mg Omega 3s per 61mg Omega 6s
    Database: Standard Release (Common) (Source)
  7. Melon Balls
    1mg Omega 3s per 1mg Omega 6s
    1 cup, unthawed contains:
    97mg Omega 3s per 73mg Omega 6s
    Database: Standard Release (Common) (Source)
  8. Cantaloupe Melons
    1mg Omega 3s per 1mg Omega 6s
    1 cup, balls contains:
    81mg Omega 3s per 62mg Omega 6s
    Database: Standard Release (Common) (Source)
  9. Frozen Raspberries
    1mg Omega 3s per 1mg Omega 6s
    1 cup, unthawed contains:
    27mg Omega 3s per 21mg Omega 6s
    Database: Standard Release (Common) (Source)
  10. Casaba Melon
    1mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    37mg Omega 3s per 29mg Omega 6s
    Database: Standard Release (Common) (Source)
  11. Honeydew Melon
    1mg Omega 3s per 1mg Omega 6s
    1 cup, diced (approx 20 pieces per cup) contains:
    56mg Omega 3s per 44mg Omega 6s
    Database: Standard Release (Common) (Source)
  12. Maraschino Cherries (Canned)
    1mg Omega 3s per 1mg Omega 6s
    1 cherry (nlea serving) contains:
    1mg Omega 3s per 1mg Omega 6s
    Database: Standard Release (Common) (Source)
  13. Litchis
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    124mg Omega 3s per 127mg Omega 6s
    Database: Standard Release (Common) (Source)
  14. Sour Red Cherries (Frozen)
    1mg Omega 3s per 1mg Omega 6s
    1 cup, unthawed contains:
    101mg Omega 3s per 104mg Omega 6s
    Database: Standard Release (Common) (Source)
  15. Sour Red Cherries
    1mg Omega 3s per 1mg Omega 6s
    1 cup, without pits contains:
    68mg Omega 3s per 71mg Omega 6s
    Database: Standard Release (Common) (Source)
  16. Acerola Cherries (West Indian Cherry)
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    43mg Omega 3s per 45mg Omega 6s
    Database: Standard Release (Common) (Source)
  17. Cherries (Sweet)
    1mg Omega 3s per 1mg Omega 6s
    1 cup, without pits contains:
    40mg Omega 3s per 42mg Omega 6s
    Database: Standard Release (Common) (Source)
  18. Dried Litchis
    1mg Omega 3s per 1mg Omega 6s
    1 fruit contains:
    4mg Omega 3s per 5mg Omega 6s
    Database: Standard Release (Common) (Source)
  19. Frozen Strawberries
    1mg Omega 3s per 1mg Omega 6s
    1 cup, thawed contains:
    51mg Omega 3s per 69mg Omega 6s
    Database: Standard Release (Common) (Source)
  20. Pineapple
    1mg Omega 3s per 1mg Omega 6s
    1 cup, chunks contains:
    28mg Omega 3s per 38mg Omega 6s
    Database: Standard Release (Common) (Source)
  21. Strawberries
    1mg Omega 3s per 1mg Omega 6s
    1 cup, sliced contains:
    108mg Omega 3s per 149mg Omega 6s
    Database: Standard Release (Common) (Source)
  22. European Black Currants
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    81mg Omega 3s per 120mg Omega 6s
    Database: Standard Release (Common) (Source)
  23. Blueberries (Frozen)
    1mg Omega 3s per 1mg Omega 6s
    1 cup, unthawed contains:
    174mg Omega 3s per 259mg Omega 6s
    Database: Standard Release (Common) (Source)
  24. Cranberries
    1mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    24mg Omega 3s per 36mg Omega 6s
    Database: Standard Release (Common) (Source)
  25. Blueberries
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    86mg Omega 3s per 130mg Omega 6s
    Database: Standard Release (Common) (Source)
  26. Red And White Currants
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    39mg Omega 3s per 59mg Omega 6s
    Database: Standard Release (Common) (Source)
  27. Dried Bananas
    1mg Omega 3s per 1mg Omega 6s
    1 oz contains:
    36mg Omega 3s per 60mg Omega 6s
    Database: Standard Release (Common) (Source)
  28. Bananas
    1mg Omega 3s per 1mg Omega 6s
    1 cup, sliced contains:
    41mg Omega 3s per 69mg Omega 6s
    Database: Standard Release (Common) (Source)
  29. Limes
    1mg Omega 3s per 1mg Omega 6s
    1 fruit (2 inch dia) contains:
    13mg Omega 3s per 24mg Omega 6s
    Database: Standard Release (Common) (Source)
  30. Lime Juice
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    19mg Omega 3s per 36mg Omega 6s
    Database: Standard Release (Common) (Source)
  31. Elderberries
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    123mg Omega 3s per 235mg Omega 6s
    Database: Standard Release (Common) (Source)
  32. Boysenberries (Frozen)
    1mg Omega 3s per 1mg Omega 6s
    1 cup, unthawed contains:
    66mg Omega 3s per 129mg Omega 6s
    Database: Standard Release (Common) (Source)
  33. Raspberries
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    155mg Omega 3s per 306mg Omega 6s
    Database: Standard Release (Common) (Source)
  34. Loganberries (Frozen)
    1mg Omega 3s per 1mg Omega 6s
    1 cup, unthawed contains:
    87mg Omega 3s per 172mg Omega 6s
    Database: Standard Release (Common) (Source)
  35. Blackberries
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    135mg Omega 3s per 268mg Omega 6s
    Database: Standard Release (Common) (Source)
  36. Golden Seedless Raisins
    1mg Omega 3s per 2mg Omega 6s
    1 oz handful contains:
    5mg Omega 3s per 11mg Omega 6s
    Database: Standard Release (Common) (Source)
  37. Lemons
    1mg Omega 3s per 2mg Omega 6s
    1 cup, sections contains:
    55mg Omega 3s per 134mg Omega 6s
    Database: Standard Release (Common) (Source)
  38. Oranges
    1mg Omega 3s per 2mg Omega 6s
    1 cup, sections contains:
    13mg Omega 3s per 32mg Omega 6s
    Database: Standard Release (Common) (Source)
  39. Raisins
    1mg Omega 3s per 3mg Omega 6s
    50 raisins contains:
    4mg Omega 3s per 10mg Omega 6s
    Database: Standard Release (Common) (Source)
  40. Navel Oranges
    1mg Omega 3s per 3mg Omega 6s
    1 cup sections, without membranes contains:
    15mg Omega 3s per 38mg Omega 6s
    Database: Standard Release (Common) (Source)
  41. Strawberry Guavas
    1mg Omega 3s per 3mg Omega 6s
    1 cup contains:
    173mg Omega 3s per 444mg Omega 6s
    Database: Standard Release (Common) (Source)
  42. Guavas
    1mg Omega 3s per 3mg Omega 6s
    1 cup contains:
    185mg Omega 3s per 475mg Omega 6s
    Database: Standard Release (Common) (Source)
  43. Prunes (Dried Plums)
    1mg Omega 3s per 3mg Omega 6s
    3 prunes contains:
    5mg Omega 3s per 13mg Omega 6s
    Database: Standard Release (Common) (Source)
  44. Breadfruit
    1mg Omega 3s per 3mg Omega 6s
    1 cup contains:
    40mg Omega 3s per 106mg Omega 6s
    Database: Standard Release (Common) (Source)
  45. Orange Juice
    1mg Omega 3s per 3mg Omega 6s
    1 cup contains:
    27mg Omega 3s per 72mg Omega 6s
    Database: Standard Release (Common) (Source)
  46. Tangerine Juice
    1mg Omega 3s per 3mg Omega 6s
    1 cup contains:
    27mg Omega 3s per 72mg Omega 6s
    Database: Standard Release (Common) (Source)
  47. Kumquats
    1mg Omega 3s per 3mg Omega 6s
    1 fruit without refuse contains:
    9mg Omega 3s per 24mg Omega 6s
    Database: Standard Release (Common) (Source)
  48. Tangerines
    1mg Omega 3s per 3mg Omega 6s
    1 cup, sections contains:
    35mg Omega 3s per 94mg Omega 6s
    Database: Standard Release (Common) (Source)
  49. California Valencia Oranges
    1mg Omega 3s per 3mg Omega 6s
    1 cup sections, without membranes contains:
    29mg Omega 3s per 79mg Omega 6s
    Database: Standard Release (Common) (Source)
  50. Florida Oranges
    1mg Omega 3s per 3mg Omega 6s
    1 cup sections, without membranes contains:
    20mg Omega 3s per 57mg Omega 6s
    Database: Standard Release (Common) (Source)
  51. Dates (Deglet Noor)
    1mg Omega 3s per 3mg Omega 6s
    3 dates contains:
    1mg Omega 3s per 3mg Omega 6s
    Database: Standard Release (Common) (Source)
  52. Red Or Green Grapes (European)
    1mg Omega 3s per 3mg Omega 6s
    1 cup contains:
    17mg Omega 3s per 56mg Omega 6s
    Database: Standard Release (Common) (Source)
  53. Grape Juice (With Added Vitamin C)
    1mg Omega 3s per 3mg Omega 6s
    1 cup contains:
    13mg Omega 3s per 43mg Omega 6s
    Database: Standard Release (Common) (Source)
  54. Grapes
    1mg Omega 3s per 3mg Omega 6s
    1 cup contains:
    22mg Omega 3s per 73mg Omega 6s
    Database: Standard Release (Common) (Source)
  55. Zante Currants
    1mg Omega 3s per 3mg Omega 6s
    1 oz handful contains:
    3mg Omega 3s per 10mg Omega 6s
    Database: Standard Release (Common) (Source)
  56. Orange Juice From Concentrate
    1mg Omega 3s per 3mg Omega 6s
    1 cup contains:
    17mg Omega 3s per 57mg Omega 6s
    Database: Standard Release (Common) (Source)
  57. Orange Juice With Added Calcium And Vitamin D
    1mg Omega 3s per 3mg Omega 6s
    1 cup contains:
    17mg Omega 3s per 57mg Omega 6s
    Database: Standard Release (Common) (Source)
  58. Orange Juice With Added Calcium
    1mg Omega 3s per 3mg Omega 6s
    1 cup contains:
    17mg Omega 3s per 57mg Omega 6s
    Database: Standard Release (Common) (Source)
  59. Grape Juice
    1mg Omega 3s per 3mg Omega 6s
    16 oz glass contains:
    25mg Omega 3s per 86mg Omega 6s
    Database: Standard Release (Common) (Source)
  60. California Grapefruit
    1mg Omega 3s per 4mg Omega 6s
    1 cup sections, with juice contains:
    12mg Omega 3s per 44mg Omega 6s
    Database: Standard Release (Common) (Source)
  61. Florida Grapefruit
    1mg Omega 3s per 4mg Omega 6s
    1 cup sections, with juice contains:
    12mg Omega 3s per 44mg Omega 6s
    Database: Standard Release (Common) (Source)
  62. White Grapefruit
    1mg Omega 3s per 4mg Omega 6s
    1 cup sections, with juice contains:
    12mg Omega 3s per 44mg Omega 6s
    Database: Standard Release (Common) (Source)
  63. White California Grapefruit
    1mg Omega 3s per 4mg Omega 6s
    1 cup sections, with juice contains:
    12mg Omega 3s per 44mg Omega 6s
    Database: Standard Release (Common) (Source)
  64. Grapefruit
    1mg Omega 3s per 4mg Omega 6s
    1 cup sections, with juice contains:
    12mg Omega 3s per 44mg Omega 6s
    Database: Standard Release (Common) (Source)
  65. White Florida Grapefruit
    1mg Omega 3s per 4mg Omega 6s
    1 cup sections, with juice contains:
    12mg Omega 3s per 44mg Omega 6s
    Database: Standard Release (Common) (Source)
  66. Feijoa
    1mg Omega 3s per 4mg Omega 6s
    1 cup, pureed contains:
    70mg Omega 3s per 260mg Omega 6s
    Database: Standard Release (Common) (Source)
  67. Pink Grapefruit
    1mg Omega 3s per 4mg Omega 6s
    1 cup sections, with juice contains:
    18mg Omega 3s per 67mg Omega 6s
    Database: Standard Release (Common) (Source)
  68. Grapefruit Juice
    1mg Omega 3s per 4mg Omega 6s
    8 fl oz contains:
    149mg Omega 3s per 562mg Omega 6s
    Database: Standard Release (Common) (Source)
  69. Pink Grapefruit Juice
    1mg Omega 3s per 4mg Omega 6s
    1 cup contains:
    12mg Omega 3s per 47mg Omega 6s
    Database: Standard Release (Common) (Source)
  70. White Grapefruit Juice
    1mg Omega 3s per 4mg Omega 6s
    1 cup contains:
    12mg Omega 3s per 47mg Omega 6s
    Database: Standard Release (Common) (Source)
  71. Canned Orange Juice
    1mg Omega 3s per 4mg Omega 6s
    1 cup contains:
    17mg Omega 3s per 67mg Omega 6s
    Database: Standard Release (Common) (Source)
  72. Apples (Without Skin)
    1mg Omega 3s per 4mg Omega 6s
    1 cup slices contains:
    8mg Omega 3s per 34mg Omega 6s
    Database: Standard Release (Common) (Source)
  73. Dried Apples
    1mg Omega 3s per 4mg Omega 6s
    1 oz (5 rings) contains:
    5mg Omega 3s per 22mg Omega 6s
    Database: Standard Release (Common) (Source)
  74. Apple Juice
    1mg Omega 3s per 5mg Omega 6s
    16 oz glass contains:
    35mg Omega 3s per 164mg Omega 6s
    Database: Standard Release (Common) (Source)
  75. Crabapples
    1mg Omega 3s per 5mg Omega 6s
    1 cup slices contains:
    17mg Omega 3s per 80mg Omega 6s
    Database: Standard Release (Common) (Source)
  76. Apples
    1mg Omega 3s per 5mg Omega 6s
    1 cup, quartered or chopped contains:
    11mg Omega 3s per 54mg Omega 6s
    Database: Standard Release (Common) (Source)
  77. Kiwifruit
    1mg Omega 3s per 6mg Omega 6s
    1 cup, sliced contains:
    76mg Omega 3s per 443mg Omega 6s
    Database: Standard Release (Common) (Source)
  78. Starfruit (Carambola)
    1mg Omega 3s per 6mg Omega 6s
    1 cup, sliced contains:
    29mg Omega 3s per 170mg Omega 6s
    Database: Standard Release (Common) (Source)
  79. Gooseberries
    1mg Omega 3s per 6mg Omega 6s
    1 cup contains:
    69mg Omega 3s per 407mg Omega 6s
    Database: Standard Release (Common) (Source)
  80. Loquats
    1mg Omega 3s per 6mg Omega 6s
    1 cup, cubed contains:
    19mg Omega 3s per 115mg Omega 6s
    Database: Standard Release (Common) (Source)
  81. Dried Blueberries (Sweetened)
    1mg Omega 3s per 7mg Omega 6s
    1/4 cup contains:
    65mg Omega 3s per 455mg Omega 6s
    Database: Standard Release (Common) (Source)
  82. Dried Cranberries (Sweetened)
    1mg Omega 3s per 7mg Omega 6s
    1/4 cup contains:
    9mg Omega 3s per 64mg Omega 6s
    Database: Standard Release (Common) (Source)
  83. Prickly Pears
    1mg Omega 3s per 8mg Omega 6s
    1 fruit without refuse contains:
    24mg Omega 3s per 192mg Omega 6s
    Database: Standard Release (Common) (Source)
  84. Fried Yellow Plantains
    1mg Omega 3s per 9mg Omega 6s
    1 cup contains:
    379mg Omega 3s per 3475mg Omega 6s
    Database: Standard Release (Common) (Source)
  85. Fuyu Persimmon
    1mg Omega 3s per 9mg Omega 6s
    1 fruit (2-1/2 inch dia) contains:
    7mg Omega 3s per 66mg Omega 6s
    Database: Standard Release (Common) (Source)
  86. Green Olives
    1mg Omega 3s per 13mg Omega 6s
    5 olives contains:
    14mg Omega 3s per 182mg Omega 6s
    Database: Standard Release (Common) (Source)
  87. Jumbo Olives
    1mg Omega 3s per 14mg Omega 6s
    1 super colossal contains:
    6mg Omega 3s per 82mg Omega 6s
    Database: Standard Release (Common) (Source)
  88. Avocados
    1mg Omega 3s per 15mg Omega 6s
    1 avocado, ns as to florida or california contains:
    223mg Omega 3s per 3395mg Omega 6s
    Database: Standard Release (Common) (Source)
  89. California Avocados
    1mg Omega 3s per 15mg Omega 6s
    1 cup, pureed contains:
    255mg Omega 3s per 3885mg Omega 6s
    Database: Standard Release (Common) (Source)
  90. Florida Avocados
    1mg Omega 3s per 16mg Omega 6s
    1 cup, pureed contains:
    221mg Omega 3s per 3634mg Omega 6s
    Database: Standard Release (Common) (Source)
  91. Dried Peaches
    1mg Omega 3s per 34mg Omega 6s
    1 oz (about 2 halves) contains:
    3mg Omega 3s per 102mg Omega 6s
    Database: Standard Release (Common) (Source)
  92. Dried Pears
    1mg Omega 3s per 41mg Omega 6s
    1 oz (2 halves) contains:
    1mg Omega 3s per 41mg Omega 6s
    Database: Standard Release (Common) (Source)
  93. Yellow Peaches
    1mg Omega 3s per 43mg Omega 6s
    1 cup slices contains:
    3mg Omega 3s per 129mg Omega 6s
    Database: Standard Release (Common) (Source)
  94. Dried Peaches (Low-Moisture)
    1mg Omega 3s per 47mg Omega 6s
    1/4 cup contains:
    3mg Omega 3s per 141mg Omega 6s
    Database: Standard Release (Common) (Source)
  95. Nectarines
    1mg Omega 3s per 53mg Omega 6s
    1 cup slices contains:
    3mg Omega 3s per 159mg Omega 6s
    Database: Standard Release (Common) (Source)
  96. Asian Pears
    1mg Omega 3s per 66mg Omega 6s
    1 fruit 2-1/4 inch high x 2-1/2 inch dia contains:
    1mg Omega 3s per 66mg Omega 6s
    Database: Standard Release (Common) (Source)
  97. Pears
    1mg Omega 3s per 130mg Omega 6s
    1 cup, slices contains:
    1mg Omega 3s per 130mg Omega 6s
    Database: Standard Release (Common) (Source)
  98. Mulberries
    1mg Omega 3s per 288mg Omega 6s
    1 cup contains:
    1mg Omega 3s per 288mg Omega 6s
    Database: Standard Release (Common) (Source)
  99. Passion Fruit (Granadilla)
    1mg Omega 3s per 484mg Omega 6s
    1 cup contains:
    2mg Omega 3s per 968mg Omega 6s
    Database: Standard Release (Common) (Source)