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

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1600mg Omega 3s = 100% AI
  1. Irishmoss Seaweed
    23mg Omega 3s per 1mg Omega 6s
    2 tbsp (1/8 cup) contains:
    5mg Omega 3s per 0mg Omega 6s
  2. Laver Seaweed
    20mg Omega 3s per 1mg Omega 6s
    10 sheets contains:
    21mg (1% AI) Omega 3s per 1mg Omega 6s
  3. Wakame
    19mg Omega 3s per 1mg Omega 6s
    2 tbsp (1/8 cup) contains:
    19mg (1% AI) Omega 3s per 1mg Omega 6s
  4. Broccoli Raab (rapini)
    7mg Omega 3s per 1mg Omega 6s
    1 cup chopped contains:
    45mg (3% AI) Omega 3s per 7mg Omega 6s
  5. Cooked Broccoli Raab
    7mg Omega 3s per 1mg Omega 6s
    1 NLEA serving contains:
    111mg (7% AI) Omega 3s per 17mg Omega 6s
  6. Cooked Spinach
    5mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    166mg (10% AI) Omega 3s per 31mg Omega 6s
  7. Spinach
    5mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    41mg (3% AI) Omega 3s per 8mg Omega 6s
  8. Cooked Swamp Cabbage
    5mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    77mg (5% AI) Omega 3s per 15mg Omega 6s
  9. Cooked New Zealand Spinach
    5mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    101mg (6% AI) Omega 3s per 20mg Omega 6s
  10. New Zealand Spinach
    5mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    37mg (2% AI) Omega 3s per 7mg Omega 6s
  11. Green Cauliflower
    4mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    67mg (4% AI) Omega 3s per 19mg Omega 6s
  12. Cooked Green Cauliflower
    4mg Omega 3s per 1mg Omega 6s
    1/5 head contains:
    96mg (6% AI) Omega 3s per 27mg Omega 6s
  13. Cooked Turnips
    4mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    50mg (3% AI) Omega 3s per 14mg Omega 6s
  14. Cooked Chinese Broccoli
    3mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    227mg (14% AI) Omega 3s per 67mg Omega 6s
  15. Chinese Broccoli
    3mg Omega 3s per 1mg Omega 6s
    100 grams contains:
    271mg (17% AI) Omega 3s per 80mg Omega 6s
  16. Cooked Cauliflower
    3mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    207mg (13% AI) Omega 3s per 62mg Omega 6s
  17. Turnips
    3mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    52mg (3% AI) Omega 3s per 16mg Omega 6s
  18. Iceberg Lettuce
    2mg Omega 3s per 1mg Omega 6s
    1 cup shredded contains:
    37mg (2% AI) Omega 3s per 15mg Omega 6s
  19. Butterhead Lettuce
    2mg Omega 3s per 1mg Omega 6s
    1 cup, shredded or chopped contains:
    46mg (3% AI) Omega 3s per 19mg Omega 6s
  20. Red Leaf Lettuce
    2mg Omega 3s per 1mg Omega 6s
    1 cup shredded contains:
    14mg (1% AI) Omega 3s per 6mg Omega 6s
  21. Green Leaf Lettuce
    2mg Omega 3s per 1mg Omega 6s
    1 cup shredded contains:
    21mg (1% AI) Omega 3s per 9mg Omega 6s
  22. Romain Lettuce
    2mg Omega 3s per 1mg Omega 6s
    1 cup shredded contains:
    53mg (3% AI) Omega 3s per 22mg Omega 6s
  23. Turnip Greens
    2mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    46mg (3% AI) Omega 3s per 20mg Omega 6s
  24. Cooked Turnip Greens
    2mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    92mg (6% AI) Omega 3s per 40mg Omega 6s
  25. Brussels Sprouts (raw)
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    87mg (5% AI) Omega 3s per 40mg Omega 6s
  26. Brussels Sprouts (cooked)
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    270mg (17% AI) Omega 3s per 123mg Omega 6s
  27. Zucchini
    2mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    76mg (5% AI) Omega 3s per 37mg Omega 6s
  28. Watercress
    2mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    8mg (1% AI) Omega 3s per 4mg Omega 6s
  29. Radishes
    2mg Omega 3s per 1mg Omega 6s
    1 cup slices contains:
    36mg (2% AI) Omega 3s per 20mg Omega 6s
  30. Oriental Radishes
    2mg Omega 3s per 1mg Omega 6s
    1 cup slices contains:
    34mg (2% AI) Omega 3s per 19mg Omega 6s
  31. 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
  32. Cooked Oriental Radishes
    2mg Omega 3s per 1mg Omega 6s
    1 cup, sliced contains:
    101mg (6% AI) Omega 3s per 57mg Omega 6s
  33. Radish Sprouts
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    274mg (17% AI) Omega 3s per 156mg Omega 6s
  34. Cooked Butternut Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    49mg (3% AI) Omega 3s per 29mg Omega 6s
  35. Summer Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, sliced contains:
    63mg (4% AI) Omega 3s per 37mg Omega 6s
  36. Cooked Acorn Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, mashed contains:
    54mg (3% AI) Omega 3s per 32mg Omega 6s
  37. Baked Acorn Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    76mg (5% AI) Omega 3s per 45mg Omega 6s
  38. Scallop Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup slices contains:
    68mg (4% AI) Omega 3s per 40mg Omega 6s
  39. Cooked Cookneck Summer Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, sliced contains:
    148mg (9% AI) Omega 3s per 88mg Omega 6s
  40. Cooked Summer Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, sliced contains:
    148mg (9% AI) Omega 3s per 88mg Omega 6s
  41. Cooked Winter Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    189mg (12% AI) Omega 3s per 113mg Omega 6s
  42. Cooked Hubbard Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    332mg (21% AI) Omega 3s per 199mg Omega 6s
  43. Cooked Scallop Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, mashed contains:
    108mg (7% AI) Omega 3s per 65mg Omega 6s
  44. Winter Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    41mg (3% AI) Omega 3s per 24mg Omega 6s
  45. Cooked Spaghetti Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    121mg (8% AI) Omega 3s per 73mg Omega 6s
  46. Hubbard Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    152mg (10% AI) Omega 3s per 92mg Omega 6s
  47. Spaghetti Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    150mg (9% AI) Omega 3s per 91mg Omega 6s
  48. Acorn Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    36mg (2% AI) Omega 3s per 22mg Omega 6s
  49. Butternut Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    36mg (2% AI) Omega 3s per 22mg Omega 6s
  50. Cooked Zucchini
    2mg Omega 3s per 1mg Omega 6s
    1 cup, sliced contains:
    169mg (11% AI) Omega 3s per 104mg Omega 6s
  51. Cooked Green Snap Beans
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    111mg (7% AI) Omega 3s per 70mg Omega 6s
  52. Cooked Yellow Snap Beans
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    111mg (7% AI) Omega 3s per 70mg Omega 6s
  53. Kidney Bean Sprouts
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    311mg (19% AI) Omega 3s per 197mg Omega 6s
  54. 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
  55. 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
  56. Cooked Cabbage
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    21mg (1% AI) Omega 3s per 14mg Omega 6s
  57. Rutabagas (neeps, Swedes)
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    74mg (5% AI) Omega 3s per 49mg Omega 6s
  58. Cooked Rutabagas (neeps, Swedes)
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    97mg (6% AI) Omega 3s per 65mg Omega 6s
  59. Leeks
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    88mg (6% AI) Omega 3s per 60mg Omega 6s
  60. Cooked Leeks
    1mg Omega 3s per 1mg Omega 6s
    1 leek contains:
    82mg (5% AI) Omega 3s per 56mg Omega 6s
  61. Sour Pickled Cucumber
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    71mg (4% AI) Omega 3s per 53mg Omega 6s
  62. Low Sodium Sour Pickles
    1mg Omega 3s per 1mg Omega 6s
    1 cup, chopped or diced contains:
    66mg (4% AI) Omega 3s per 49mg Omega 6s
  63. Dill Pickles
    1mg Omega 3s per 1mg Omega 6s
    1 spear, small contains:
    25mg (2% AI) Omega 3s per 18mg Omega 6s
  64. Reduced Sodium Dill Pickles
    1mg Omega 3s per 1mg Omega 6s
    1 spear, small contains:
    25mg (2% AI) Omega 3s per 18mg Omega 6s
  65. Savoy Cabbage
    1mg Omega 3s per 1mg Omega 6s
    1 cup, shredded contains:
    20mg (1% AI) Omega 3s per 15mg Omega 6s
  66. Cooked Collards
    1mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    177mg (11% AI) Omega 3s per 133mg Omega 6s
  67. Red Cabbage
    1mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    40mg (3% AI) Omega 3s per 30mg Omega 6s
  68. Pak-choi (bok Choy) (cooked)
    1mg Omega 3s per 1mg Omega 6s
    1 cup, shredded contains:
    70mg (4% AI) Omega 3s per 53mg Omega 6s
  69. Kimchi
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    206mg (13% AI) Omega 3s per 156mg Omega 6s
  70. Collards
    1mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    39mg (2% AI) Omega 3s per 30mg Omega 6s
  71. Bok Choy
    1mg Omega 3s per 1mg Omega 6s
    1 cup, shredded contains:
    39mg (2% AI) Omega 3s per 29mg Omega 6s
  72. Arugula
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    34mg (2% AI) Omega 3s per 26mg Omega 6s
  73. Scotch Kale
    1mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    103mg (6% AI) Omega 3s per 79mg Omega 6s
  74. Kale
    1mg Omega 3s per 1mg Omega 6s
    1 cup 1 Inch pieces, loosely packed contains:
    29mg (2% AI) Omega 3s per 22mg Omega 6s
  75. Sweet Pickled Cucumbers
    1mg Omega 3s per 1mg Omega 6s
    1 large Gherkin (3 Inch long) contains:
    21mg (1% AI) Omega 3s per 16mg Omega 6s
  76. Low Sodium Sweet Pickles
    1mg Omega 3s per 1mg Omega 6s
    1 slice contains:
    4mg Omega 3s per 3mg Omega 6s
  77. Cooked Kale
    1mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    134mg (8% AI) Omega 3s per 103mg Omega 6s
  78. Kohlrabi
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    35mg (2% AI) Omega 3s per 27mg Omega 6s
  79. Cooked Scotch Kale
    1mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    135mg (8% AI) Omega 3s per 104mg Omega 6s
  80. Cooked Savoy Cabbage
    1mg Omega 3s per 1mg Omega 6s
    1 cup, shredded contains:
    33mg (2% AI) Omega 3s per 26mg Omega 6s
  81. Cooked Kohlrabi
    1mg Omega 3s per 1mg Omega 6s
    1 cup slices contains:
    46mg (3% AI) Omega 3s per 36mg Omega 6s
  82. Cooked Red Cabbage
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    36mg (2% AI) Omega 3s per 29mg Omega 6s
  83. Pumpkin Leaves
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    5mg Omega 3s per 4mg Omega 6s
  84. Pumpkin Leaves (cooked)
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    4mg Omega 3s per 4mg Omega 6s
  85. Canned Pumpkin
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    20mg (1% AI) Omega 3s per 17mg Omega 6s
  86. Crookneck Summer Squash
    1mg Omega 3s per 1mg Omega 6s
    1 cup sliced contains:
    55mg (3% AI) Omega 3s per 50mg Omega 6s
  87. Sweet Pickled Relish
    1mg Omega 3s per 1mg Omega 6s
    1 tbsp contains:
    9mg (1% AI) Omega 3s per 9mg Omega 6s
  88. Pumpkin Flowers
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    1mg Omega 3s per 1mg Omega 6s
  89. Cooked Pumpkin Flowers
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    3mg Omega 3s per 3mg Omega 6s
  90. Cooked Pumpkin
    1mg Omega 3s per 1mg Omega 6s
    1 cup, mashed contains:
    5mg Omega 3s per 5mg Omega 6s
  91. Sauerkraut
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    47mg (3% AI) Omega 3s per 48mg Omega 6s
  92. Hot Dog Relish
    1mg Omega 3s per 1mg Omega 6s
    1 tbsp contains:
    8mg (1% AI) Omega 3s per 8mg Omega 6s
  93. Cauliflower
    1mg Omega 3s per 1mg Omega 6s
    1 cup chopped (1/2 Inch pieces) contains:
    16mg (1% AI) Omega 3s per 17mg Omega 6s
  94. Cooked Mustard Greens
    1mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    31mg (2% AI) Omega 3s per 34mg Omega 6s
  95. Mustard Greens
    1mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    10mg (1% AI) Omega 3s per 11mg Omega 6s
  96. Mustard Spinach
    1mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    41mg (3% AI) Omega 3s per 45mg Omega 6s
  97. Jalapeno Peppers
    1mg Omega 3s per 1mg Omega 6s
    1 pepper contains:
    7mg Omega 3s per 9mg Omega 6s
  98. Alfalfa Sprouts
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    58mg (4% AI) Omega 3s per 77mg Omega 6s
  99. Dried Spirulina Seaweed
    1mg Omega 3s per 1mg Omega 6s
    1 tablespoon contains:
    58mg (4% AI) Omega 3s per 88mg Omega 6s
  100. Spirulina
    1mg Omega 3s per 1mg Omega 6s
    100 grams contains:
    42mg (3% AI) Omega 3s per 64mg Omega 6s
  101. Sweet Red Bell Peppers
    1mg Omega 3s per 1mg Omega 6s
    1 medium (approx 2-3/4 Inch long, 2-1/2 dia.) contains:
    30mg (2% AI) Omega 3s per 54mg Omega 6s
  102. Cassava
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    35mg (2% AI) Omega 3s per 66mg Omega 6s
  103. Garden Cress
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    38mg (2% AI) Omega 3s per 76mg Omega 6s
  104. Cooked Garden Cress
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    88mg (6% AI) Omega 3s per 176mg Omega 6s
  105. Enoki Mushrooms
    1mg Omega 3s per 1mg Omega 6s
    1 large contains:
    2mg Omega 3s per 3mg Omega 6s
  106. Cooked Lima Beans
    1mg Omega 3s per 2mg Omega 6s
    1 cup contains:
    85mg (5% AI) Omega 3s per 177mg Omega 6s
  107. Canned Lima Beans
    1mg Omega 3s per 2mg Omega 6s
    1 cup contains:
    112mg (7% AI) Omega 3s per 233mg Omega 6s
  108. Poi
    1mg Omega 3s per 2mg Omega 6s
    1 cup contains:
    43mg (3% AI) Omega 3s per 96mg Omega 6s
  109. Cooked Taro
    1mg Omega 3s per 2mg Omega 6s
    1 cup, sliced contains:
    18mg (1% AI) Omega 3s per 42mg Omega 6s
  110. Taro
    1mg Omega 3s per 2mg Omega 6s
    1 cup, sliced contains:
    26mg (2% AI) Omega 3s per 60mg Omega 6s
  111. Lotus Root
    1mg Omega 3s per 2mg Omega 6s
    10 slices (2-1/2 Inch dia) contains:
    5mg Omega 3s per 11mg Omega 6s
  112. Cooked Lotus Root
    1mg Omega 3s per 3mg Omega 6s
    1/2 cup contains:
    2mg Omega 3s per 6mg Omega 6s
  113. Kelp Seaweed
    1mg Omega 3s per 3mg Omega 6s
    2 tbsp (1/8 cup) contains:
    1mg Omega 3s per 2mg Omega 6s
  114. Asparagus (cooked)
    1mg Omega 3s per 3mg Omega 6s
    1 cup contains:
    52mg (3% AI) Omega 3s per 137mg Omega 6s
  115. Cooked Artichokes (globe Or French)
    1mg Omega 3s per 3mg Omega 6s
    1 cup contains:
    99mg (6% AI) Omega 3s per 264mg Omega 6s
  116. Artichokes (globe Or French)
    1mg Omega 3s per 3mg Omega 6s
    1 artichoke, medium contains:
    22mg (1% AI) Omega 3s per 59mg Omega 6s
  117. Baked Potatoes
    1mg Omega 3s per 3mg Omega 6s
    100 grams contains:
    9mg (1% AI) Omega 3s per 27mg Omega 6s
  118. Baked Russet Potatoes
    1mg Omega 3s per 3mg Omega 6s
    100 grams contains:
    13mg (1% AI) Omega 3s per 41mg Omega 6s
  119. Baked Red Potatoes
    1mg Omega 3s per 3mg Omega 6s
    1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.) contains:
    17mg (1% AI) Omega 3s per 55mg Omega 6s
  120. Baked Potato (no Skin)
    1mg Omega 3s per 3mg Omega 6s
    1 potato (2-1/3 Inch x 4-3/4 Inch) contains:
    16mg (1% AI) Omega 3s per 50mg Omega 6s
  121. Boiled Potatoes
    1mg Omega 3s per 3mg Omega 6s
    1 potato (2-1/2 Inch dia, sphere) contains:
    14mg (1% AI) Omega 3s per 44mg Omega 6s
  122. Onions
    1mg Omega 3s per 3mg Omega 6s
    1 cup, chopped contains:
    6mg Omega 3s per 21mg Omega 6s
  123. Baked Potatoes (with Skin)
    1mg Omega 3s per 3mg Omega 6s
    1 potato medium contains:
    22mg (1% AI) Omega 3s per 74mg Omega 6s
  124. Ginger
    1mg Omega 3s per 4mg Omega 6s
    1 tsp contains:
    1mg Omega 3s per 2mg Omega 6s
  125. Asparagus
    1mg Omega 3s per 4mg Omega 6s
    1 cup contains:
    13mg (1% AI) Omega 3s per 54mg Omega 6s
  126. Arrowroot
    1mg Omega 3s per 4mg Omega 6s
    1 cup, sliced contains:
    22mg (1% AI) Omega 3s per 89mg Omega 6s
  127. Cooked Green Peas
    1mg Omega 3s per 4mg Omega 6s
    1 cup contains:
    30mg (2% AI) Omega 3s per 131mg Omega 6s
  128. Peas
    1mg Omega 3s per 4mg Omega 6s
    1 cup contains:
    51mg (3% AI) Omega 3s per 220mg Omega 6s
  129. Pea Sprouts
    1mg Omega 3s per 4mg Omega 6s
    1 cup contains:
    73mg (5% AI) Omega 3s per 318mg Omega 6s
  130. Citronella (lemon Grass)
    1mg Omega 3s per 4mg Omega 6s
    1 cup contains:
    21mg (1% AI) Omega 3s per 92mg Omega 6s
  131. Cooked Lentil Sprouts
    1mg Omega 3s per 5mg Omega 6s
    100 grams contains:
    35mg (2% AI) Omega 3s per 166mg Omega 6s
  132. Lentil Sprouts
    1mg Omega 3s per 5mg Omega 6s
    1 cup contains:
    29mg (2% AI) Omega 3s per 139mg Omega 6s
  133. Eggplant
    1mg Omega 3s per 5mg Omega 6s
    1 cup, cubes contains:
    11mg (1% AI) Omega 3s per 52mg Omega 6s
  134. Cooked Eggplant
    1mg Omega 3s per 5mg Omega 6s
    1 cup (1 Inch cubes) contains:
    15mg (1% AI) Omega 3s per 77mg Omega 6s
  135. Succotash
    1mg Omega 3s per 5mg Omega 6s
    1 cup contains:
    115mg (7% AI) Omega 3s per 616mg Omega 6s
  136. Mashed Sweet Potatoes
    1mg Omega 3s per 5mg Omega 6s
    1 cup contains:
    33mg (2% AI) Omega 3s per 181mg Omega 6s
  137. Bamboo Shoots (cooked)
    1mg Omega 3s per 6mg Omega 6s
    1 cup (1/2 Inch slices) contains:
    18mg (1% AI) Omega 3s per 100mg Omega 6s
  138. Cooked Yam
    1mg Omega 3s per 6mg Omega 6s
    1 cup, cubes contains:
    12mg (1% AI) Omega 3s per 68mg Omega 6s
  139. Bamboo Shoots (canned)
    1mg Omega 3s per 6mg Omega 6s
    1 cup (1/8 Inch slices) contains:
    35mg (2% AI) Omega 3s per 198mg Omega 6s
  140. Cucumber
    1mg Omega 3s per 6mg Omega 6s
    1 cup contains:
    5mg Omega 3s per 29mg Omega 6s
  141. Cooked Chrysanthemum
    1mg Omega 3s per 6mg Omega 6s
    1 cup (1 Inch pieces) contains:
    6mg Omega 3s per 34mg Omega 6s
  142. Cooked Snow Peas
    1mg Omega 3s per 6mg Omega 6s
    1 cup contains:
    24mg (2% AI) Omega 3s per 136mg Omega 6s
  143. Cooked Podded Peas
    1mg Omega 3s per 6mg Omega 6s
    1 cup contains:
    40mg (3% AI) Omega 3s per 227mg Omega 6s
  144. Bamboo Shoots
    1mg Omega 3s per 6mg Omega 6s
    1 cup (1/2 Inch slices) contains:
    30mg (2% AI) Omega 3s per 172mg Omega 6s
  145. Cooked Escarole
    1mg Omega 3s per 6mg Omega 6s
    1 cup contains:
    18mg (1% AI) Omega 3s per 104mg Omega 6s
  146. Chicory Roots
    1mg Omega 3s per 6mg Omega 6s
    1 root contains:
    8mg (1% AI) Omega 3s per 45mg Omega 6s
  147. Endive
    1mg Omega 3s per 6mg Omega 6s
    1 cup contains:
    7mg Omega 3s per 38mg Omega 6s
  148. Snow Peas
    1mg Omega 3s per 6mg Omega 6s
    1 cup, whole contains:
    8mg (1% AI) Omega 3s per 47mg Omega 6s
  149. Radicchio
    1mg Omega 3s per 6mg Omega 6s
    1 cup, shredded contains:
    6mg Omega 3s per 37mg Omega 6s
  150. Chicory Greens
    1mg Omega 3s per 6mg Omega 6s
    1 cup, chopped contains:
    6mg Omega 3s per 32mg Omega 6s
  151. Cooked Dandelion Greens
    1mg Omega 3s per 6mg Omega 6s
    1 cup, chopped contains:
    40mg (3% AI) Omega 3s per 235mg Omega 6s
  152. Dandelion Greens
    1mg Omega 3s per 6mg Omega 6s
    1 cup, chopped contains:
    24mg (2% AI) Omega 3s per 144mg Omega 6s
  153. Witloof Chicory
    1mg Omega 3s per 6mg Omega 6s
    1 head contains:
    3mg Omega 3s per 20mg Omega 6s
  154. Green Bell Peppers
    1mg Omega 3s per 7mg Omega 6s
    1 cup, chopped contains:
    12mg (1% AI) Omega 3s per 80mg Omega 6s
  155. Baby Carrots
    1mg Omega 3s per 7mg Omega 6s
    1 NLEA serving contains:
    7mg Omega 3s per 48mg Omega 6s
  156. Yellow Onions
    1mg Omega 3s per 7mg Omega 6s
    1/4 cup contains:
    145mg (9% AI) Omega 3s per 1058mg Omega 6s
  157. Cooked Soybean Sprouts
    1mg Omega 3s per 7mg Omega 6s
    1 cup contains:
    278mg (17% AI) Omega 3s per 2084mg Omega 6s
  158. Stirfried Soybean Sprouts
    1mg Omega 3s per 7mg Omega 6s
    100 grams contains:
    472mg (30% AI) Omega 3s per 3537mg Omega 6s
  159. Soybean Sprouts
    1mg Omega 3s per 8mg Omega 6s
    1 cup contains:
    312mg (20% AI) Omega 3s per 2337mg Omega 6s
  160. Onion Rings
    1mg Omega 3s per 8mg Omega 6s
    1 cup contains:
    379mg (24% AI) Omega 3s per 3072mg Omega 6s
  161. Cooked Swiss Chard
    1mg Omega 3s per 8mg Omega 6s
    1 cup, chopped contains:
    5mg Omega 3s per 44mg Omega 6s
  162. Nopales
    1mg Omega 3s per 9mg Omega 6s
    1 cup, sliced contains:
    4mg Omega 3s per 38mg Omega 6s
  163. Swiss Chard
    1mg Omega 3s per 9mg Omega 6s
    1 cup contains:
    3mg Omega 3s per 23mg Omega 6s
  164. Cooked Nopales
    1mg Omega 3s per 10mg Omega 6s
    1 cup contains:
    3mg Omega 3s per 28mg Omega 6s
  165. Cooked Green Bell Peppers
    1mg Omega 3s per 10mg Omega 6s
    1 cup, chopped or strips contains:
    14mg (1% AI) Omega 3s per 130mg Omega 6s
  166. Cooked Red Bell Peppers
    1mg Omega 3s per 10mg Omega 6s
    1 cup, strips contains:
    14mg (1% AI) Omega 3s per 130mg Omega 6s
  167. Palm Hearts (canned)
    1mg Omega 3s per 10mg Omega 6s
    1 cup contains:
    28mg (2% AI) Omega 3s per 267mg Omega 6s
  168. Canned Pimentos
    1mg Omega 3s per 10mg Omega 6s
    1 tbsp contains:
    2mg Omega 3s per 18mg Omega 6s
  169. Beet Greens (raw)
    1mg Omega 3s per 10mg Omega 6s
    1 cup contains:
    2mg Omega 3s per 16mg Omega 6s
  170. Cooked Shiitake Mushrooms
    1mg Omega 3s per 10mg Omega 6s
    1 cup pieces contains:
    4mg Omega 3s per 45mg Omega 6s
  171. Dried Shiitake Mushrooms
    1mg Omega 3s per 11mg Omega 6s
    1 mushroom contains:
    0mg Omega 3s per 5mg Omega 6s
  172. Cooked Beet Greens
    1mg Omega 3s per 11mg Omega 6s
    1 cup (1 Inch pieces) contains:
    9mg (1% AI) Omega 3s per 94mg Omega 6s
  173. Beets (raw)
    1mg Omega 3s per 11mg Omega 6s
    1 cup contains:
    7mg Omega 3s per 75mg Omega 6s
  174. Garlic
    1mg Omega 3s per 11mg Omega 6s
    1 clove contains:
    1mg Omega 3s per 7mg Omega 6s
  175. Cooked Beets
    1mg Omega 3s per 12mg Omega 6s
    1 cup contains:
    9mg (1% AI) Omega 3s per 99mg Omega 6s
  176. Hash Browns
    1mg Omega 3s per 13mg Omega 6s
    1 cup contains:
    527mg (33% AI) Omega 3s per 6808mg Omega 6s
  177. Sweet Potatoes
    1mg Omega 3s per 13mg Omega 6s
    1 cup, cubes contains:
    1mg Omega 3s per 17mg Omega 6s
  178. Pickled Beets
    1mg Omega 3s per 14mg Omega 6s
    1 cup slices contains:
    5mg Omega 3s per 61mg Omega 6s
  179. Parsnips
    1mg Omega 3s per 14mg Omega 6s
    1 cup slices contains:
    4mg Omega 3s per 55mg Omega 6s
  180. Cooked Parsnips
    1mg Omega 3s per 14mg Omega 6s
    1/2 cup slices contains:
    2mg Omega 3s per 32mg Omega 6s
  181. Parsley
    1mg Omega 3s per 14mg Omega 6s
    1 cup chopped contains:
    5mg Omega 3s per 69mg Omega 6s
  182. Cooked Sweet Potatoes
    1mg Omega 3s per 15mg Omega 6s
    1 medium (2 Inch dia, 5 Inch long, raw) contains:
    7mg Omega 3s per 103mg Omega 6s
  183. Chives
    1mg Omega 3s per 17mg Omega 6s
    1 tbsp chopped contains:
    0mg Omega 3s per 8mg Omega 6s
  184. Cooked Onions
    1mg Omega 3s per 18mg Omega 6s
    1 cup contains:
    8mg (1% AI) Omega 3s per 147mg Omega 6s
  185. Sping Onions
    1mg Omega 3s per 18mg Omega 6s
    1 medium (4-1/8 Inch long) contains:
    1mg Omega 3s per 11mg Omega 6s
  186. Canned Asparagus
    1mg Omega 3s per 18mg Omega 6s
    1 cup contains:
    36mg (2% AI) Omega 3s per 651mg Omega 6s
  187. Shallots
    1mg Omega 3s per 19mg Omega 6s
    1 tbsp chopped contains:
    0mg Omega 3s per 4mg Omega 6s
  188. Canned Tomato Puree
    1mg Omega 3s per 21mg Omega 6s
    1 cup contains:
    10mg (1% AI) Omega 3s per 205mg Omega 6s
  189. Red Chili Peppers
    1mg Omega 3s per 21mg Omega 6s
    1 pepper contains:
    5mg Omega 3s per 103mg Omega 6s
  190. Hot Green Chili Peppers
    1mg Omega 3s per 21mg Omega 6s
    1 pepper contains:
    2mg Omega 3s per 47mg Omega 6s
  191. Hungarian Peppers
    1mg Omega 3s per 21mg Omega 6s
    1 pepper contains:
    3mg Omega 3s per 62mg Omega 6s
  192. Cooked Tomatoes
    1mg Omega 3s per 21mg Omega 6s
    1 cup contains:
    5mg Omega 3s per 101mg Omega 6s
  193. Canned Tomato Paste
    1mg Omega 3s per 22mg Omega 6s
    1/4 cup contains:
    5mg Omega 3s per 100mg Omega 6s
  194. Stewed Tomatoes
    1mg Omega 3s per 22mg Omega 6s
    1 cup contains:
    38mg (2% AI) Omega 3s per 847mg Omega 6s
  195. Green Chili Peppers
    1mg Omega 3s per 24mg Omega 6s
    1 cup contains:
    8mg (1% AI) Omega 3s per 202mg Omega 6s
  196. Tomatillos
    1mg Omega 3s per 25mg Omega 6s
    1 medium contains:
    5mg Omega 3s per 137mg Omega 6s
  197. Cooked Burdock Root
    1mg Omega 3s per 26mg Omega 6s
    1 cup (1 Inch pieces) contains:
    3mg Omega 3s per 65mg Omega 6s
  198. Okra
    1mg Omega 3s per 26mg Omega 6s
    1 cup contains:
    1mg Omega 3s per 26mg Omega 6s
  199. Green Tomatoes
    1mg Omega 3s per 26mg Omega 6s
    1 medium contains:
    4mg Omega 3s per 96mg Omega 6s
  200. Yellow Tomatoes
    1mg Omega 3s per 26mg Omega 6s
    1 cup, chopped contains:
    6mg Omega 3s per 145mg Omega 6s