Nutrient Ratio Tool
Rank foods high in one nutrient, and low in another nutrient.
instructions

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

98 results
Name
Omega 3s
Omega 6s
Ratio
Data source
1
Mamey Sapote (Sapote, mamey, raw) 1 cup 1 inch pieces
0.144g (9% AI)
0.019g (0% AI)
7.58
Standard Release (Common)
2
Cherimoya (Cherimoya, raw) 1 cup, pieces
0.254g (16% AI)
0.045g (0% AI)
5.64
Standard Release (Common)
3
Jackfruit (Jackfruit, raw) 1 cup, sliced
0.13g (8% AI)
0.025g (0% AI)
5.2
Standard Release (Common)
4
Papaya (Papayas, raw) 1 cup 1 inch pieces
0.068g (4% AI)
0.016g (0% AI)
4.25
Standard Release (Common)
5
Mangos (Mangos, raw) 1 cup pieces
0.084g (5% AI)
0.031g (0% AI)
2.71
Standard Release (Common)
6
Dried Sweetened Mango (Mango, dried, sweetened) 100 grams
0.161g (10% AI)
0.061g (0% AI)
2.64
Standard Release (Common)
7
Melon Balls (Melon balls, frozen) 1 cup, unthawed
0.097g (6% AI)
0.073g (0% AI)
1.33
Standard Release (Common)
8
Cantaloupe Melons (Melons, cantaloupe, raw) 1 cup, balls
0.081g (5% AI)
0.062g (0% AI)
1.31
Standard Release (Common)
9
Frozen Raspberries (Raspberries, frozen, red, unsweetened) 1 cup, unthawed
0.027g (2% AI)
0.021g (0% AI)
1.29
Standard Release (Common)
10
Casaba Melon (Melons, casaba, raw) 1 cup, cubes
0.037g (2% AI)
0.029g (0% AI)
1.28
Standard Release (Common)
11
Honeydew Melon (Melons, honeydew, raw) 1 cup, diced (approx 20 pieces per cup)
0.056g (4% AI)
0.044g (0% AI)
1.27
Standard Release (Common)
12
Lychee (Litchi, Li Zhi) (Litchis, raw) 1 cup
0.124g (8% AI)
0.127g (1% AI)
0.98
Standard Release (Common)
13
Frozen Sour Red Cherries (Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed
0.101g (6% AI)
0.104g (1% AI)
0.97
Standard Release (Common)
14
Sour Red Cherries (Cherries, sour, red, raw) 1 cup, without pits
0.068g (4% AI)
0.071g (0% AI)
0.96
Standard Release (Common)
15
Acerola, (west indian cherry), raw 1 cup
0.043g (3% AI)
0.045g (0% AI)
0.96
Standard Release (Common)
16
Sweet Cherries (Cherries, sweet, raw) 1 cup, without pits
0.04g (3% AI)
0.042g (0% AI)
0.95
Standard Release (Common)
17
Dried Lychees (Litchis, Li Zhi) (Litchis, dried) 1 fruit
0.004g (0% AI)
0.005g (0% AI)
0.8
Standard Release (Common)
18
Frozen Strawberries (Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, thawed
0.051g (3% AI)
0.069g (0% AI)
0.74
Standard Release (Common)
19
Pineapple (Pineapple, raw, all varieties) 1 cup, chunks
0.028g (2% AI)
0.038g (0% AI)
0.74
Standard Release (Common)
20
Strawberries (Strawberries, raw) 1 cup, sliced
0.108g (7% AI)
0.149g (1% AI)
0.72
Standard Release (Common)
21
European Black Currants (Currants, european black, raw) 1 cup
0.081g (5% AI)
0.12g (1% AI)
0.68
Standard Release (Common)
22
Blueberries (Frozen) (Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed
0.174g (11% AI)
0.259g (2% AI)
0.67
Standard Release (Common)
23
Cranberries (Cranberries, raw) 1 cup, chopped
0.024g (2% AI)
0.036g (0% AI)
0.67
Standard Release (Common)
24
Blueberries (Blueberries, raw) 1 cup
0.086g (5% AI)
0.13g (1% AI)
0.66
Standard Release (Common)
25
Red And White Currants (Currants, red and white, raw) 1 cup
0.039g (2% AI)
0.059g (0% AI)
0.66
Standard Release (Common)
26
Dried Bananas (Banana Powder) (Bananas, dehydrated, or banana powder) 1 oz
0.036g (2% AI)
0.06g (0% AI)
0.6
Standard Release (Common)
27
Bananas (Bananas, raw) 1 cup, sliced
0.041g (3% AI)
0.069g (0% AI)
0.59
Standard Release (Common)
28
Limes (Limes, raw) 1 fruit (2 inch dia)
0.013g (1% AI)
0.024g (0% AI)
0.54
Standard Release (Common)
29
Lime Juice (Lime juice, raw) 1 cup
0.019g (1% AI)
0.036g (0% AI)
0.53
Standard Release (Common)
30
Elderberries (Elderberries, raw) 1 cup
0.123g (8% AI)
0.235g (1% AI)
0.52
Standard Release (Common)
31
Frozen Boysenberries (Boysenberries, frozen, unsweetened) 1 cup, unthawed
0.066g (4% AI)
0.129g (1% AI)
0.51
Standard Release (Common)
32
Raspberries (Raspberries, raw) 1 cup
0.155g (10% AI)
0.306g (2% AI)
0.51
Standard Release (Common)
33
Frozen Loganberries (Loganberries, frozen) 1 cup, unthawed
0.087g (5% AI)
0.172g (1% AI)
0.51
Standard Release (Common)
34
Blackberries (Blackberries, raw) 1 cup
0.135g (8% AI)
0.268g (2% AI)
0.5
Standard Release (Common)
35
Golden Seedless Raisins (Raisins, golden, seedless) 1 oz handful
0.005g (0% AI)
0.011g (0% AI)
0.45
Standard Release (Common)
36
Lemons (Without Peel) (Lemons, raw, without peel) 1 cup, sections
0.055g (3% AI)
0.134g (1% AI)
0.41
Standard Release (Common)
37
Oranges (Oranges, raw, all commercial varieties) 1 cup, sections
0.013g (1% AI)
0.032g (0% AI)
0.41
Standard Release (Common)
38
Raisins (Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)) 50 raisins
0.004g (0% AI)
0.01g (0% AI)
0.4
Standard Release (Common)
39
Navel Oranges (Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)) 1 cup sections, without membranes
0.015g (1% AI)
0.038g (0% AI)
0.39
Standard Release (Common)
40
Strawberry Guavas (Guavas, strawberry, raw) 1 cup
0.173g (11% AI)
0.444g (3% AI)
0.39
Standard Release (Common)
41
Guavas (Guavas, common, raw) 1 cup
0.185g (12% AI)
0.475g (3% AI)
0.39
Standard Release (Common)
42
Prunes (Dried Plums) (Plums, dried (prunes), uncooked) 3 prunes
0.005g (0% AI)
0.013g (0% AI)
0.38
Standard Release (Common)
43
Breadfruit (Breadfruit, raw) 1 cup
0.04g (3% AI)
0.106g (1% AI)
0.38
Standard Release (Common)
44
Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) 1 cup
0.027g (2% AI)
0.072g (0% AI)
0.38
Standard Release (Common)
45
Tangerine Juice (Tangerine juice, raw) 1 cup
0.027g (2% AI)
0.072g (0% AI)
0.38
Standard Release (Common)
46
Kumquats (Kumquats, raw) 1 fruit without refuse
0.009g (1% AI)
0.024g (0% AI)
0.37
Standard Release (Common)
47
Tangerines (Tangerines, (mandarin oranges), raw) 1 cup, sections
0.035g (2% AI)
0.094g (1% AI)
0.37
Standard Release (Common)
48
California Valencia Oranges (Oranges, raw, California, valencias) 1 cup sections, without membranes
0.029g (2% AI)
0.079g (0% AI)
0.37
Standard Release (Common)
49
Florida Oranges (Oranges, raw, Florida) 1 cup sections, without membranes
0.02g (1% AI)
0.057g (0% AI)
0.35
Standard Release (Common)
50
Dates (Deglet Noor) (Dates, deglet noor) 3 dates
0.001g (0% AI)
0.003g (0% AI)
0.33
Standard Release (Common)
51
Red Or Green Grapes (European) (Grapes, red or green (European type, such as Thompson seedless), raw) 1 cup
0.017g (1% AI)
0.056g (0% AI)
0.3
Standard Release (Common)
52
Grape Juice (With Added Vitamin C) (Grape juice, canned or bottled, unsweetened, with added ascorbic acid) 1 cup
0.013g (1% AI)
0.043g (0% AI)
0.3
Standard Release (Common)
53
Grapes (Grapes, american type (slip skin), raw) 1 cup
0.022g (1% AI)
0.073g (0% AI)
0.3
Standard Release (Common)
54
Zante Currants (Currants, zante, dried) 1 oz handful
0.003g (0% AI)
0.01g (0% AI)
0.3
Standard Release (Common)
55
Orange Juice From Concentrate (Orange juice, chilled, includes from concentrate) 1 cup
0.017g (1% AI)
0.057g (0% AI)
0.3
Standard Release (Common)
56
Orange Juice With Added Calcium And Vitamin D (Orange juice, chilled, includes from concentrate, with added calcium and vitamin D) 1 cup
0.017g (1% AI)
0.057g (0% AI)
0.3
Standard Release (Common)
57
Orange Juice With Added Calcium (Orange juice, chilled, includes from concentrate, with added calcium) 1 cup
0.017g (1% AI)
0.057g (0% AI)
0.3
Standard Release (Common)
58
Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) 16 oz glass
0.025g (2% AI)
0.086g (1% AI)
0.29
Standard Release (Common)
59
California Grapefruit (Grapefruit, raw, pink and red, California and Arizona) 1 cup sections, with juice
0.012g (1% AI)
0.044g (0% AI)
0.27
Standard Release (Common)
60
Florida Grapefruit (Grapefruit, raw, pink and red, Florida) 1 cup sections, with juice
0.012g (1% AI)
0.044g (0% AI)
0.27
Standard Release (Common)
61
White Grapefruit (Grapefruit, raw, white, all areas) 1 cup sections, with juice
0.012g (1% AI)
0.044g (0% AI)
0.27
Standard Release (Common)
62
White California Grapefruit (Grapefruit, raw, white, California) 1 cup sections, with juice
0.012g (1% AI)
0.044g (0% AI)
0.27
Standard Release (Common)
63
Grapefruit (Grapefruit, raw, pink and red and white, all areas) 1 cup sections, with juice
0.012g (1% AI)
0.044g (0% AI)
0.27
Standard Release (Common)
64
White Florida Grapefruit (Grapefruit, raw, white, Florida) 1 cup sections, with juice
0.012g (1% AI)
0.044g (0% AI)
0.27
Standard Release (Common)
65
Feijoa (Feijoa, raw) 1 cup, pureed
0.07g (4% AI)
0.26g (2% AI)
0.27
Standard Release (Common)
66
Pink Grapefruit (Grapefruit, raw, pink and red, all areas) 1 cup sections, with juice
0.018g (1% AI)
0.067g (0% AI)
0.27
Standard Release (Common)
67
Grapefruit Juice (Grapefruit juice, pink or red, with added calcium) 8 fl oz
0.149g (9% AI)
0.562g (3% AI)
0.27
Standard Release (Common)
68
Pink Grapefruit Juice (Grapefruit juice, pink, raw) 1 cup
0.012g (1% AI)
0.047g (0% AI)
0.26
Standard Release (Common)
69
White Grapefruit Juice (Grapefruit juice, white, raw) 1 cup
0.012g (1% AI)
0.047g (0% AI)
0.26
Standard Release (Common)
70
Canned Orange Juice (Orange juice, canned, unsweetened) 1 cup
0.017g (1% AI)
0.067g (0% AI)
0.25
Standard Release (Common)
71
Apples (Without Skin) (Apples, raw, without skin) 1 cup slices
0.008g (1% AI)
0.034g (0% AI)
0.24
Standard Release (Common)
72
Dried Apples (Apples, dried, sulfured, uncooked) 1 oz (5 rings)
0.005g (0% AI)
0.022g (0% AI)
0.23
Standard Release (Common)
73
Apple juice, canned or bottled, unsweetened, without added ascorbic acid 16 oz glass
0.035g (2% AI)
0.164g (1% AI)
0.21
Standard Release (Common)
74
Crabapples (Crabapples, raw) 1 cup slices
0.017g (1% AI)
0.08g (0% AI)
0.21
Standard Release (Common)
75
Apples (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) 1 cup, quartered or chopped
0.011g (1% AI)
0.054g (0% AI)
0.2
Standard Release (Common)
76
Kiwifruit (Kiwifruit, green, raw) 1 cup, sliced
0.076g (5% AI)
0.443g (3% AI)
0.17
Standard Release (Common)
77
Starfruit (Carambola) (Carambola, (starfruit), raw) 1 cup, sliced
0.029g (2% AI)
0.17g (1% AI)
0.17
Standard Release (Common)
78
Gooseberries (Gooseberries, raw) 1 cup
0.069g (4% AI)
0.407g (2% AI)
0.17
Standard Release (Common)
79
Loquats (Biwa, Chinese Plum, Akidini) (Loquats, raw) 1 cup, cubed
0.019g (1% AI)
0.115g (1% AI)
0.17
Standard Release (Common)
80
Dried Blueberries (Sweetened) (Blueberries, dried, sweetened) 1/4 cup
0.065g (4% AI)
0.455g (3% AI)
0.14
Standard Release (Common)
81
Dried Cranberries (Sweetened) (Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program)) 1/4 cup
0.009g (1% AI)
0.064g (0% AI)
0.14
Standard Release (Common)
82
Prickly Pears (Prickly pears, raw) 1 fruit without refuse
0.024g (2% AI)
0.192g (1% AI)
0.13
Standard Release (Common)
83
Fried Yellow Plantains (Plantains, yellow, fried, Latino restaurant) 1 cup
0.37g (23% AI)
3.373g (20% AI)
0.11
Standard Release (Common)
84
Fuyu Persimmon (Persimmons, japanese, raw) 1 fruit (2-1/2 inch dia)
0.007g (0% AI)
0.066g (0% AI)
0.11
Standard Release (Common)
85
Green Olives (Olives, pickled, canned or bottled, green) 5 olives
0.014g (1% AI)
0.182g (1% AI)
0.08
Standard Release (Common)
86
California Avocados (Avocados, raw, California) 1 cup, pureed
0.288g (18% AI)
3.85g (23% AI)
0.07
Standard Release (Common)
87
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
0.251g (16% AI)
3.365g (20% AI)
0.07
Standard Release (Common)
88
Jumbo Olives (Olives, ripe, canned (jumbo-super colossal)) 1 super colossal
0.006g (0% AI)
0.082g (0% AI)
0.07
Standard Release (Common)
89
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
0.221g (14% AI)
3.634g (21% AI)
0.06
Standard Release (Common)
90
Dried Peaches (Peaches, dried, sulfured, uncooked) 1 oz (about 2 halves)
0.003g (0% AI)
0.102g (1% AI)
0.03
Standard Release (Common)
91
Dried Pears (Pears, dried, sulfured, uncooked) 1 oz (2 halves)
0.001g (0% AI)
0.041g (0% AI)
0.02
Standard Release (Common)
92
Yellow Peaches (Peaches, yellow, raw) 1 cup slices
0.003g (0% AI)
0.129g (1% AI)
0.02
Standard Release (Common)
93
Dried Peaches (Low-Moisture) (Peaches, dehydrated (low-moisture), sulfured, uncooked) 1/4 cup
0.003g (0% AI)
0.141g (1% AI)
0.02
Standard Release (Common)
94
Nectarines (Nectarines, raw) 1 cup slices
0.003g (0% AI)
0.159g (1% AI)
0.02
Standard Release (Common)
95
Asian Pears (Pears, asian, raw) 1 fruit 2-1/4 inch high x 2-1/2 inch dia
0.001g (0% AI)
0.066g (0% AI)
0.02
Standard Release (Common)
96
Pears (Pears, raw) 1 cup, slices
0.001g (0% AI)
0.13g (1% AI)
0.01
Standard Release (Common)
97
Mulberries (Mulberries, raw) 1 cup
0.001g (0% AI)
0.288g (2% AI)
0
Standard Release (Common)
98
Passion Fruit (Granadilla) (Passion-fruit, (granadilla), purple, raw) 1 cup
0.002g (0% AI)
0.968g (6% AI)
0
Standard Release (Common)