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

1600mg Omega 3s = 100% AI
  1. Mamey Sapote
    7mg Omega 3s per 1mg Omega 6s
    1 cup 1 Inch pieces contains:
    144mg (9% AI) Omega 3s per 19mg Omega 6s
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  2. Cherimoya
    6mg Omega 3s per 1mg Omega 6s
    1 cup, pieces contains:
    254mg (16% AI) Omega 3s per 45mg Omega 6s
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  3. Jackfruit
    5mg Omega 3s per 1mg Omega 6s
    1 cup, sliced contains:
    130mg (8% AI) Omega 3s per 25mg Omega 6s
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  4. Papaya
    4mg Omega 3s per 1mg Omega 6s
    1 cup 1 Inch pieces contains:
    68mg (4% AI) Omega 3s per 16mg Omega 6s
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  5. Mangos
    3mg Omega 3s per 1mg Omega 6s
    1 cup pieces contains:
    84mg (5% AI) Omega 3s per 31mg Omega 6s
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  6. Dried Sweetened Mango
    3mg Omega 3s per 1mg Omega 6s
    1 oz contains:
    46mg (3% AI) Omega 3s per 17mg Omega 6s
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  7. Melon Balls
    1mg Omega 3s per 1mg Omega 6s
    1 cup, unthawed contains:
    97mg (6% AI) Omega 3s per 73mg Omega 6s
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  8. Cantaloupe Melons
    1mg Omega 3s per 1mg Omega 6s
    1 cup, balls contains:
    81mg (5% AI) Omega 3s per 62mg Omega 6s
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  9. Casaba Melon
    1mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    37mg (2% AI) Omega 3s per 29mg Omega 6s
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  10. Honeydew Melon
    1mg Omega 3s per 1mg Omega 6s
    1 cup, diced (approx 20 pieces per cup) contains:
    56mg (4% AI) Omega 3s per 44mg Omega 6s
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  11. Sour Red Cherries (Frozen)
    1mg Omega 3s per 1mg Omega 6s
    1 cup, unthawed contains:
    101mg (6% AI) Omega 3s per 104mg Omega 6s
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  12. Litchis
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    124mg (8% AI) Omega 3s per 127mg Omega 6s
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  13. Dried Litchis
    1mg Omega 3s per 1mg Omega 6s
    1 fruit contains:
    4mg Omega 3s per 5mg Omega 6s
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  14. Maraschino Cherries (Canned)
    1mg Omega 3s per 1mg Omega 6s
    1 cherry (NLEA serving) contains:
    1mg Omega 3s per 1mg Omega 6s
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  15. Cherries (Sweet)
    1mg Omega 3s per 1mg Omega 6s
    1 cup, without pits contains:
    40mg (3% AI) Omega 3s per 42mg Omega 6s
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  16. Acerola Cherries (West Indian Cherry)
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    43mg (3% AI) Omega 3s per 45mg Omega 6s
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  17. Sour Red Cherries
    1mg Omega 3s per 1mg Omega 6s
    1 cup, without pits contains:
    68mg (4% AI) Omega 3s per 71mg Omega 6s
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  18. Frozen Strawberries
    1mg Omega 3s per 1mg Omega 6s
    1 cup, thawed contains:
    51mg (3% AI) Omega 3s per 69mg Omega 6s
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  19. Pineapple
    1mg Omega 3s per 1mg Omega 6s
    1 cup, chunks contains:
    28mg (2% AI) Omega 3s per 38mg Omega 6s
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  20. Strawberries
    1mg Omega 3s per 1mg Omega 6s
    1 cup, sliced contains:
    108mg (7% AI) Omega 3s per 149mg Omega 6s
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  21. European Black Currants
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    81mg (5% AI) Omega 3s per 120mg Omega 6s
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  22. Blueberries (Frozen)
    1mg Omega 3s per 1mg Omega 6s
    1 cup, unthawed contains:
    174mg (11% AI) Omega 3s per 259mg Omega 6s
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  23. Cranberries
    1mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    24mg (2% AI) Omega 3s per 36mg Omega 6s
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  24. Red And White Currants
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    39mg (2% AI) Omega 3s per 59mg Omega 6s
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  25. Blueberries
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    86mg (5% AI) Omega 3s per 130mg Omega 6s
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  26. Dried Bananas
    1mg Omega 3s per 1mg Omega 6s
    1 oz contains:
    36mg (2% AI) Omega 3s per 60mg Omega 6s
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  27. Bananas
    1mg Omega 3s per 1mg Omega 6s
    1 cup, sliced contains:
    41mg (3% AI) Omega 3s per 69mg Omega 6s
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  28. Plantains
    1mg Omega 3s per 1mg Omega 6s
    1 cup, sliced contains:
    37mg (2% AI) Omega 3s per 64mg Omega 6s
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  29. Lime Juice
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    19mg (1% AI) Omega 3s per 36mg Omega 6s
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  30. Limes
    1mg Omega 3s per 1mg Omega 6s
    1 fruit (2 Inch dia) contains:
    13mg (1% AI) Omega 3s per 24mg Omega 6s
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  31. Elderberries
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    123mg (8% AI) Omega 3s per 235mg Omega 6s
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  32. Boysenberries (Frozen)
    1mg Omega 3s per 1mg Omega 6s
    1 cup, unthawed contains:
    66mg (4% AI) Omega 3s per 129mg Omega 6s
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  33. Raspberries
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    155mg (10% AI) Omega 3s per 306mg Omega 6s
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  34. Frozen Raspberries
    1mg Omega 3s per 1mg Omega 6s
    1 cup, unthawed contains:
    176mg (11% AI) Omega 3s per 349mg Omega 6s
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  35. Blackberries
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    135mg (8% AI) Omega 3s per 268mg Omega 6s
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  36. Loganberries (Frozen)
    1mg Omega 3s per 1mg Omega 6s
    1 cup, unthawed contains:
    87mg (5% AI) Omega 3s per 172mg Omega 6s
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  37. Lemons
    1mg Omega 3s per 2mg Omega 6s
    1 cup, sections contains:
    55mg (3% AI) Omega 3s per 134mg Omega 6s
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  38. Navel Oranges
    1mg Omega 3s per 3mg Omega 6s
    1 cup sections, without membranes contains:
    15mg (1% AI) Omega 3s per 38mg Omega 6s
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  39. Strawberry Guavas
    1mg Omega 3s per 3mg Omega 6s
    1 cup contains:
    173mg (11% AI) Omega 3s per 444mg Omega 6s
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  40. Guavas
    1mg Omega 3s per 3mg Omega 6s
    1 cup contains:
    185mg (12% AI) Omega 3s per 475mg Omega 6s
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  41. Oranges
    1mg Omega 3s per 3mg Omega 6s
    1 cup, sections contains:
    13mg (1% AI) Omega 3s per 32mg Omega 6s
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  42. Prunes (Dried Plums)
    1mg Omega 3s per 3mg Omega 6s
    3 prunes contains:
    5mg Omega 3s per 13mg Omega 6s
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  43. Orange Juice
    1mg Omega 3s per 3mg Omega 6s
    1 cup contains:
    27mg (2% AI) Omega 3s per 72mg Omega 6s
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  44. Tangerine Juice
    1mg Omega 3s per 3mg Omega 6s
    1 cup contains:
    27mg (2% AI) Omega 3s per 72mg Omega 6s
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  45. Kumquats
    1mg Omega 3s per 3mg Omega 6s
    1 fruit without refuse contains:
    9mg (1% AI) Omega 3s per 24mg Omega 6s
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  46. Breadfruit
    1mg Omega 3s per 3mg Omega 6s
    1 cup contains:
    40mg (3% AI) Omega 3s per 106mg Omega 6s
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  47. Tangerines
    1mg Omega 3s per 3mg Omega 6s
    1 cup, sections contains:
    35mg (2% AI) Omega 3s per 94mg Omega 6s
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  48. California Valencia Oranges
    1mg Omega 3s per 3mg Omega 6s
    1 cup sections, without membranes contains:
    29mg (2% AI) Omega 3s per 79mg Omega 6s
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  49. Florida Oranges
    1mg Omega 3s per 3mg Omega 6s
    1 cup sections, without membranes contains:
    20mg (1% AI) Omega 3s per 57mg Omega 6s
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  50. Orange Juice from Concentrate
    1mg Omega 3s per 3mg Omega 6s
    1 cup contains:
    17mg (1% AI) Omega 3s per 57mg Omega 6s
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  51. Orange Juice With Added Calcium And Vitamin D
    1mg Omega 3s per 3mg Omega 6s
    1 cup contains:
    17mg (1% AI) Omega 3s per 57mg Omega 6s
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  52. Orange Juice with added Calcium
    1mg Omega 3s per 3mg Omega 6s
    1 cup contains:
    17mg (1% AI) Omega 3s per 57mg Omega 6s
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  53. Grapes
    1mg Omega 3s per 3mg Omega 6s
    1 cup contains:
    22mg (1% AI) Omega 3s per 73mg Omega 6s
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  54. Golden Seedless Raisins
    1mg Omega 3s per 3mg Omega 6s
    1 oz handful contains:
    9mg (1% AI) Omega 3s per 30mg Omega 6s
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  55. Red Or Green Grapes (European)
    1mg Omega 3s per 3mg Omega 6s
    1 cup contains:
    17mg (1% AI) Omega 3s per 56mg Omega 6s
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  56. Grape Juice (With Added Vitamin C)
    1mg Omega 3s per 3mg Omega 6s
    1 cup contains:
    13mg (1% AI) Omega 3s per 43mg Omega 6s
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  57. Grape Juice
    1mg Omega 3s per 3mg Omega 6s
    16 oz glass contains:
    25mg (2% AI) Omega 3s per 86mg Omega 6s
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  58. Pink Grapefruit
    1mg Omega 3s per 4mg Omega 6s
    1 cup sections, with juice contains:
    18mg (1% AI) Omega 3s per 67mg Omega 6s
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  59. Raisins
    1mg Omega 3s per 4mg Omega 6s
    50 raisins contains:
    2mg Omega 3s per 8mg Omega 6s
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  60. Feijoa
    1mg Omega 3s per 4mg Omega 6s
    1 cup, pureed contains:
    70mg (4% AI) Omega 3s per 260mg Omega 6s
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  61. Grapefruit
    1mg Omega 3s per 4mg Omega 6s
    1 cup sections, with juice contains:
    12mg (1% AI) Omega 3s per 44mg Omega 6s
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  62. California Grapefruit
    1mg Omega 3s per 4mg Omega 6s
    1 cup sections, with juice contains:
    12mg (1% AI) Omega 3s per 44mg Omega 6s
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  63. Florida Grapefruit
    1mg Omega 3s per 4mg Omega 6s
    1 cup sections, with juice contains:
    12mg (1% AI) Omega 3s per 44mg Omega 6s
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  64. White Grapefruit
    1mg Omega 3s per 4mg Omega 6s
    1 cup sections, with juice contains:
    12mg (1% AI) Omega 3s per 44mg Omega 6s
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  65. White California Grapefruit
    1mg Omega 3s per 4mg Omega 6s
    1 cup sections, with juice contains:
    12mg (1% AI) Omega 3s per 44mg Omega 6s
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  66. White Florida Grapefruit
    1mg Omega 3s per 4mg Omega 6s
    1 cup sections, with juice contains:
    12mg (1% AI) Omega 3s per 44mg Omega 6s
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  67. Grapefruit Juice
    1mg Omega 3s per 4mg Omega 6s
    8 fl oz contains:
    12mg (1% AI) Omega 3s per 46mg Omega 6s
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  68. White Grapefruit Juice
    1mg Omega 3s per 4mg Omega 6s
    1 cup contains:
    12mg (1% AI) Omega 3s per 47mg Omega 6s
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  69. Pink Grapefruit Juice
    1mg Omega 3s per 4mg Omega 6s
    1 cup contains:
    12mg (1% AI) Omega 3s per 47mg Omega 6s
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  70. Canned Orange Juice
    1mg Omega 3s per 4mg Omega 6s
    1 cup contains:
    17mg (1% AI) Omega 3s per 67mg Omega 6s
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  71. Apples (Without Skin)
    1mg Omega 3s per 4mg Omega 6s
    1 cup slices contains:
    8mg (1% AI) Omega 3s per 34mg Omega 6s
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  72. Apple Juice
    1mg Omega 3s per 5mg Omega 6s
    16 oz glass contains:
    35mg (2% AI) Omega 3s per 164mg Omega 6s
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  73. Apples
    1mg Omega 3s per 5mg Omega 6s
    1 cup, quartered or chopped contains:
    11mg (1% AI) Omega 3s per 54mg Omega 6s
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  74. Dried Apples
    1mg Omega 3s per 5mg Omega 6s
    1 oz (5 rings) contains:
    5mg Omega 3s per 22mg Omega 6s
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  75. Crabapples
    1mg Omega 3s per 5mg Omega 6s
    1 cup slices contains:
    17mg (1% AI) Omega 3s per 80mg Omega 6s
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  76. Dates (Deglet Noor)
    1mg Omega 3s per 5mg Omega 6s
    3 dates contains:
    1mg Omega 3s per 3mg Omega 6s
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  77. Starfruit (Carambola)
    1mg Omega 3s per 6mg Omega 6s
    1 cup, sliced contains:
    29mg (2% AI) Omega 3s per 170mg Omega 6s
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  78. Kiwifruit
    1mg Omega 3s per 6mg Omega 6s
    1 cup, sliced contains:
    76mg (5% AI) Omega 3s per 443mg Omega 6s
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  79. Gooseberries
    1mg Omega 3s per 6mg Omega 6s
    1 cup contains:
    69mg (4% AI) Omega 3s per 407mg Omega 6s
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  80. Loquats
    1mg Omega 3s per 6mg Omega 6s
    1 cup, cubed contains:
    19mg (1% AI) Omega 3s per 115mg Omega 6s
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  81. Dried Sweetened Cranberries
    1mg Omega 3s per 7mg Omega 6s
    1/4 cup contains:
    9mg (1% AI) Omega 3s per 64mg Omega 6s
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  82. Dried Sweetened Blueberries
    1mg Omega 3s per 7mg Omega 6s
    1/4 cup contains:
    65mg (4% AI) Omega 3s per 455mg Omega 6s
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  83. Prickly Pears
    1mg Omega 3s per 8mg Omega 6s
    1 fruit without refuse contains:
    24mg (2% AI) Omega 3s per 192mg Omega 6s
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  84. Fried Yellow Plantains
    1mg Omega 3s per 9mg Omega 6s
    1 cup contains:
    379mg (24% AI) Omega 3s per 3475mg Omega 6s
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  85. Fuyu Persimmon
    1mg Omega 3s per 10mg Omega 6s
    1 fruit (2-1/2 Inch dia) contains:
    7mg Omega 3s per 66mg Omega 6s
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  86. Green Olives
    1mg Omega 3s per 13mg Omega 6s
    5 olives contains:
    14mg (1% AI) Omega 3s per 182mg Omega 6s
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  87. Olives
    1mg Omega 3s per 13mg Omega 6s
    3 olives contains:
    8mg (1% AI) Omega 3s per 102mg Omega 6s
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  88. Jumbo Olives
    1mg Omega 3s per 13mg Omega 6s
    1 super colossal contains:
    6mg Omega 3s per 82mg Omega 6s
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  89. Avocados
    1mg Omega 3s per 15mg Omega 6s
    1 avocado, NS as to Florida or California contains:
    223mg (14% AI) Omega 3s per 3395mg Omega 6s
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  90. California Avocados
    1mg Omega 3s per 15mg Omega 6s
    1 cup, pureed contains:
    255mg (16% AI) Omega 3s per 3885mg Omega 6s
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  91. Florida Avocados
    1mg Omega 3s per 16mg Omega 6s
    1 cup, pureed contains:
    221mg (14% AI) Omega 3s per 3634mg Omega 6s
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  92. Dried Peaches
    1mg Omega 3s per 40mg Omega 6s
    1 oz (about 2 halves) contains:
    3mg Omega 3s per 102mg Omega 6s
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  93. Dried Peaches (Low-moisture)
    1mg Omega 3s per 41mg Omega 6s
    1/4 cup contains:
    3mg Omega 3s per 141mg Omega 6s
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  94. Yellow Peaches
    1mg Omega 3s per 42mg Omega 6s
    1 cup slices contains:
    3mg Omega 3s per 129mg Omega 6s
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  95. Asian Pears
    1mg Omega 3s per 54mg Omega 6s
    1 fruit 2-1/4 Inch high x 2-1/2 Inch dia contains:
    1mg Omega 3s per 66mg Omega 6s
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  96. Nectarines
    1mg Omega 3s per 56mg Omega 6s
    1 cup slices contains:
    3mg Omega 3s per 159mg Omega 6s
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  97. Dried Pears
    1mg Omega 3s per 73mg Omega 6s
    1 oz (2 halves) contains:
    1mg Omega 3s per 41mg Omega 6s
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  98. Pears
    1mg Omega 3s per 93mg Omega 6s
    1 cup, slices contains:
    1mg Omega 3s per 130mg Omega 6s
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  99. Mulberries
    1mg Omega 3s per 206mg Omega 6s
    1 cup contains:
    1mg Omega 3s per 288mg Omega 6s
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  100. Passion Fruit (Granadilla)
    1mg Omega 3s per 410mg Omega 6s
    1 cup contains:
    2mg Omega 3s per 968mg Omega 6s
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  101. Apricots
    1mg Omega 3s per INFmg Omega 6s
    1 cup, halves contains:
    0mg Omega 3s per 119mg Omega 6s
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  102. Dried Apricots
    1mg Omega 3s per INFmg Omega 6s
    1 oz handful contains:
    0mg Omega 3s per 21mg Omega 6s
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  103. Zante Currants
    1mg Omega 3s per INFmg Omega 6s
    1 oz handful contains:
    0mg Omega 3s per 51mg Omega 6s
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  104. Figs
    1mg Omega 3s per INFmg Omega 6s
    1 large (2-1/2 Inch dia) contains:
    0mg Omega 3s per 92mg Omega 6s
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  105. Dried Figs
    1mg Omega 3s per INFmg Omega 6s
    3 figs contains:
    0mg Omega 3s per 83mg Omega 6s
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  106. Mammy Apple
    1mg Omega 3s per INFmg Omega 6s
    1 fruit without refuse contains:
    0mg Omega 3s per 668mg Omega 6s
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  107. Purple Passion Fruit Juice
    1mg Omega 3s per INFmg Omega 6s
    1 cup contains:
    0mg Omega 3s per 72mg Omega 6s
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  108. Yellow Passion Fruit Juice
    1mg Omega 3s per INFmg Omega 6s
    1 cup contains:
    0mg Omega 3s per 259mg Omega 6s
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  109. Plums
    1mg Omega 3s per INFmg Omega 6s
    1 cup, sliced contains:
    0mg Omega 3s per 73mg Omega 6s
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  110. Pomegranates
    1mg Omega 3s per INFmg Omega 6s
    1 cup contains:
    0mg Omega 3s per 137mg Omega 6s
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  111. Shredded Coconut Meat (Sweetened)
    1mg Omega 3s per INFmg Omega 6s
    1 cup contains:
    0mg Omega 3s per 18mg Omega 6s
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  112. Quinces
    1mg Omega 3s per INFmg Omega 6s
    1 fruit without refuse contains:
    0mg Omega 3s per 45mg Omega 6s
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  113. Rhubarb
    1mg Omega 3s per INFmg Omega 6s
    1 cup, diced contains:
    0mg Omega 3s per 121mg Omega 6s
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  114. Sapodilla
    1mg Omega 3s per INFmg Omega 6s
    1 cup, pulp contains:
    0mg Omega 3s per 27mg Omega 6s
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  115. Soursop
    1mg Omega 3s per INFmg Omega 6s
    1 cup, pulp contains:
    0mg Omega 3s per 155mg Omega 6s
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  116. Sugar Apples
    1mg Omega 3s per INFmg Omega 6s
    1 cup, pulp contains:
    0mg Omega 3s per 100mg Omega 6s
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  117. Tamarinds
    1mg Omega 3s per INFmg Omega 6s
    1 cup, pulp contains:
    0mg Omega 3s per 71mg Omega 6s
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  118. Watermelon
    1mg Omega 3s per INFmg Omega 6s
    1 cup, balls contains:
    0mg Omega 3s per 77mg Omega 6s
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