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

1600mg Omega 3s = 100% AI
  1. Dried Agar Seaweed
    22mg Omega 3s per 1mg Omega 6s
    100 grams contains:
    87mg (5% AI) Omega 3s per 4mg Omega 6s
    Database: Standard Release (Source)
  2. Laver Seaweed
    21mg Omega 3s per 1mg Omega 6s
    10 sheets contains:
    21mg (1% AI) Omega 3s per 1mg Omega 6s
    Database: Standard Release (Common) (Source)
  3. Wakame
    19mg Omega 3s per 1mg Omega 6s
    2 tbsp (1/8 cup) contains:
    19mg (1% AI) Omega 3s per 1mg Omega 6s
    Database: Standard Release (Common) (Source)
  4. Cooked Broccoli Raab
    7mg Omega 3s per 1mg Omega 6s
    1 nlea serving contains:
    171mg (11% AI) Omega 3s per 26mg Omega 6s
    Database: Standard Release (Common) (Source)
  5. Broccoli Raab Cooked Fat Not Added In Cooking
    6mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    219mg (14% AI) Omega 3s per 34mg Omega 6s
    Database: FNDDS (Source)
  6. Broccoli Raab (Rapini)
    6mg Omega 3s per 1mg Omega 6s
    1 cup chopped contains:
    76mg (5% AI) Omega 3s per 12mg Omega 6s
    Database: Standard Release (Common) (Source)
  7. Hyacinth-Beans Immature Seeds Raw
    6mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    6mg Omega 3s per 1mg Omega 6s
    Database: Standard Release (Source)
  8. Grape Leaves Raw
    6mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    120mg (7% AI) Omega 3s per 21mg Omega 6s
    Database: Standard Release (Source)
  9. Grape Leaves Canned
    6mg Omega 3s per 1mg Omega 6s
    1 leaf contains:
    34mg (2% AI) Omega 3s per 6mg Omega 6s
    Database: Standard Release (Source)
  10. Seaweed Raw
    6mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    28mg (2% AI) Omega 3s per 5mg Omega 6s
    Database: FNDDS (Source)
  11. Spinach Cooked Ns As To Form Made With Butter
    6mg Omega 3s per 1mg Omega 6s
    1 cup, ns as to from fresh, frozen, or canned contains:
    699mg (44% AI) Omega 3s per 125mg Omega 6s
    Database: FNDDS (Source)
  12. Spinach Cooked From Frozen Made With Butter
    6mg Omega 3s per 1mg Omega 6s
    1 cup, frozen, leaf contains:
    718mg (45% AI) Omega 3s per 129mg Omega 6s
    Database: FNDDS (Source)
  13. Balsam-Pear (Bitter Gourd) Leafy Tips Cooked Boiled Drained Without Salt
    5mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    38mg (2% AI) Omega 3s per 7mg Omega 6s
    Database: Standard Release (Source)
  14. Spinach Canned Regular Pack Drained Solids
    5mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    381mg (24% AI) Omega 3s per 71mg Omega 6s
    Database: Standard Release (Source)
  15. Spinach Cooked From Canned Fat Not Added In Cooking
    5mg Omega 3s per 1mg Omega 6s
    1 cup, canned contains:
    381mg (24% AI) Omega 3s per 71mg Omega 6s
    Database: FNDDS (Source)
  16. Cooked Spinach
    5mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    166mg (10% AI) Omega 3s per 31mg Omega 6s
    Database: Standard Release (Common) (Source)
  17. Spinach Cooked Boiled Drained With Salt
    5mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    166mg (10% AI) Omega 3s per 31mg Omega 6s
    Database: Standard Release (Source)
  18. Spinach Cooked From Fresh Fat Not Added In Cooking
    5mg Omega 3s per 1mg Omega 6s
    1 cup, fresh contains:
    164mg (10% AI) Omega 3s per 31mg Omega 6s
    Database: FNDDS (Source)
  19. New Zealand Spinach
    5mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    37mg (2% AI) Omega 3s per 7mg Omega 6s
    Database: Standard Release (Common) (Source)
  20. Spinach Canned Regular Pack Solids And Liquids
    5mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    285mg (18% AI) Omega 3s per 54mg Omega 6s
    Database: Standard Release (Source)
  21. Spinach Canned No Salt Added Solids And Liquids
    5mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    285mg (18% AI) Omega 3s per 54mg Omega 6s
    Database: Standard Release (Source)
  22. Cooked Swamp Cabbage
    5mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    77mg (5% AI) Omega 3s per 15mg Omega 6s
    Database: Standard Release (Common) (Source)
  23. Spinach
    5mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    41mg (3% AI) Omega 3s per 8mg Omega 6s
    Database: Standard Release (Common) (Source)
  24. Cooked New Zealand Spinach
    5mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    101mg (6% AI) Omega 3s per 20mg Omega 6s
    Database: Standard Release (Common) (Source)
  25. New Zealand Spinach Cooked Boiled Drained With Salt
    5mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    101mg (6% AI) Omega 3s per 20mg Omega 6s
    Database: Standard Release (Source)
  26. Hyacinth-Beans Immature Seeds Cooked Boiled Drained With Salt
    4mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    8mg Omega 3s per 2mg Omega 6s
    Database: Standard Release (Source)
  27. Hyacinth-Beans Immature Seeds Cooked Boiled Drained Without Salt
    4mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    8mg Omega 3s per 2mg Omega 6s
    Database: Standard Release (Source)
  28. Broccoli Cooked Ns As To Form Fat Not Added In Cooking
    4mg Omega 3s per 1mg Omega 6s
    1 piece contains:
    4mg Omega 3s per 1mg Omega 6s
    Database: FNDDS (Source)
  29. Broccoli Cooked From Frozen Fat Not Added In Cooking
    4mg Omega 3s per 1mg Omega 6s
    1 piece contains:
    4mg Omega 3s per 1mg Omega 6s
    Database: FNDDS (Source)
  30. Cabbage Chinese (Pe-Tsai) Raw
    4mg Omega 3s per 1mg Omega 6s
    1 cup, shredded contains:
    43mg (3% AI) Omega 3s per 11mg Omega 6s
    Database: Standard Release (Source)
  31. Cabbage Chinese (Pe-Tsai) Cooked Boiled Drained With Salt
    4mg Omega 3s per 1mg Omega 6s
    1 cup, shredded contains:
    57mg (4% AI) Omega 3s per 15mg Omega 6s
    Database: Standard Release (Source)
  32. Cabbage Chinese (Pe-Tsai) Cooked Boiled Drained Without Salt
    4mg Omega 3s per 1mg Omega 6s
    1 cup, shredded contains:
    57mg (4% AI) Omega 3s per 15mg Omega 6s
    Database: Standard Release (Source)
  33. Cauliflower Cooked Ns As To Form Fat Not Added In Cooking
    4mg Omega 3s per 1mg Omega 6s
    1 piece contains:
    18mg (1% AI) Omega 3s per 5mg Omega 6s
    Database: FNDDS (Source)
  34. Cooked Turnips
    4mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    50mg (3% AI) Omega 3s per 14mg Omega 6s
    Database: Standard Release (Common) (Source)
  35. Turnips Cooked Boiled Drained With Salt
    4mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    50mg (3% AI) Omega 3s per 14mg Omega 6s
    Database: Standard Release (Source)
  36. Turnip Cooked From Fresh Fat Not Added In Cooking
    4mg Omega 3s per 1mg Omega 6s
    1 cup, pieces contains:
    50mg (3% AI) Omega 3s per 14mg Omega 6s
    Database: FNDDS (Source)
  37. Turnip Cooked From Canned Fat Not Added In Cooking
    4mg Omega 3s per 1mg Omega 6s
    1 cup, pieces contains:
    50mg (3% AI) Omega 3s per 14mg Omega 6s
    Database: FNDDS (Source)
  38. Cooked Green Cauliflower
    4mg Omega 3s per 1mg Omega 6s
    1/5 head contains:
    96mg (6% AI) Omega 3s per 27mg Omega 6s
    Database: Standard Release (Common) (Source)
  39. Green Cauliflower
    4mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    67mg (4% AI) Omega 3s per 19mg Omega 6s
    Database: Standard Release (Common) (Source)
  40. Broccoflower Cooked Fat Not Added In Cooking
    3mg Omega 3s per 1mg Omega 6s
    1 cup, fresh contains:
    87mg (5% AI) Omega 3s per 25mg Omega 6s
    Database: FNDDS (Source)
  41. Cauliflower Green Cooked With Salt
    3mg Omega 3s per 1mg Omega 6s
    1/2 cup (1 inch pieces) contains:
    66mg (4% AI) Omega 3s per 19mg Omega 6s
    Database: Standard Release (Source)
  42. Cauliflower Frozen Unprepared
    3mg Omega 3s per 1mg Omega 6s
    1/2 cup (1 inch pieces) contains:
    65mg (4% AI) Omega 3s per 19mg Omega 6s
    Database: Standard Release (Source)
  43. Broccoli Stalks Raw
    3mg Omega 3s per 1mg Omega 6s
    1 stalk contains:
    147mg (9% AI) Omega 3s per 43mg Omega 6s
    Database: Standard Release (Source)
  44. Broccoli Frozen Chopped Unprepared
    3mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    164mg (10% AI) Omega 3s per 48mg Omega 6s
    Database: Standard Release (Source)
  45. Broccoli Flower Clusters Raw
    3mg Omega 3s per 1mg Omega 6s
    1 cup flowerets contains:
    92mg (6% AI) Omega 3s per 27mg Omega 6s
    Database: Standard Release (Source)
  46. Broccoli Frozen Spears Unprepared
    3mg Omega 3s per 1mg Omega 6s
    1/3 package (10 oz) contains:
    119mg (7% AI) Omega 3s per 35mg Omega 6s
    Database: Standard Release (Source)
  47. Cauliflower Frozen Cooked Boiled Drained With Salt
    3mg Omega 3s per 1mg Omega 6s
    1 cup (1 inch pieces) contains:
    146mg (9% AI) Omega 3s per 43mg Omega 6s
    Database: Standard Release (Source)
  48. Cauliflower Frozen Cooked Boiled Drained Without Salt
    3mg Omega 3s per 1mg Omega 6s
    1 cup (1 inch pieces) contains:
    146mg (9% AI) Omega 3s per 43mg Omega 6s
    Database: Standard Release (Source)
  49. Cauliflower Cooked From Frozen Fat Not Added In Cooking
    3mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    146mg (9% AI) Omega 3s per 43mg Omega 6s
    Database: FNDDS (Source)
  50. Cauliflower Cooked From Canned Fat Not Added In Cooking
    3mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    146mg (9% AI) Omega 3s per 43mg Omega 6s
    Database: FNDDS (Source)
  51. Broccoli Leaves Raw
    3mg Omega 3s per 1mg Omega 6s
    100 grams contains:
    129mg (8% AI) Omega 3s per 38mg Omega 6s
    Database: Standard Release (Source)
  52. Broccoli Chinese Cooked Ns As To Form Fat Not Added In Cooking
    3mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    224mg (14% AI) Omega 3s per 66mg Omega 6s
    Database: FNDDS (Source)
  53. Broccoli Chinese Cooked From Fresh Fat Not Added In Cooking
    3mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    224mg (14% AI) Omega 3s per 66mg Omega 6s
    Database: FNDDS (Source)
  54. Broccoli Chinese Cooked From Frozen Fat Not Added In Cooking
    3mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    224mg (14% AI) Omega 3s per 66mg Omega 6s
    Database: FNDDS (Source)
  55. Cooked Chinese Broccoli
    3mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    227mg (14% AI) Omega 3s per 67mg Omega 6s
    Database: Standard Release (Common) (Source)
  56. Chinese Broccoli
    3mg Omega 3s per 1mg Omega 6s
    100 grams contains:
    271mg (17% AI) Omega 3s per 80mg Omega 6s
    Database: Standard Release (Common) (Source)
  57. Cauliflower Cooked From Fresh Fat Not Added In Cooking
    3mg Omega 3s per 1mg Omega 6s
    1 piece contains:
    37mg (2% AI) Omega 3s per 11mg Omega 6s
    Database: FNDDS (Source)
  58. Cauliflower Cooked Boiled Drained With Salt
    3mg Omega 3s per 1mg Omega 6s
    1/2 cup (1 inch pieces) contains:
    104mg (6% AI) Omega 3s per 31mg Omega 6s
    Database: Standard Release (Source)
  59. Turnip Cooked Ns As To Form Fat Not Added In Cooking
    3mg Omega 3s per 1mg Omega 6s
    1 cup, pieces contains:
    144mg (9% AI) Omega 3s per 43mg Omega 6s
    Database: FNDDS (Source)
  60. Turnip Cooked From Frozen Fat Not Added In Cooking
    3mg Omega 3s per 1mg Omega 6s
    1 cup, pieces contains:
    144mg (9% AI) Omega 3s per 43mg Omega 6s
    Database: FNDDS (Source)
  61. Turnips Frozen Cooked Boiled Drained Without Salt
    3mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    147mg (9% AI) Omega 3s per 44mg Omega 6s
    Database: Standard Release (Source)
  62. Turnips Frozen Cooked Boiled Drained With Salt
    3mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    147mg (9% AI) Omega 3s per 44mg Omega 6s
    Database: Standard Release (Source)
  63. Cooked Cauliflower
    3mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    207mg (13% AI) Omega 3s per 62mg Omega 6s
    Database: Standard Release (Common) (Source)
  64. Turnips Frozen Unprepared
    3mg Omega 3s per 1mg Omega 6s
    1/ 3 package, mashed (10 oz) contains:
    60mg (4% AI) Omega 3s per 18mg Omega 6s
    Database: Standard Release (Source)
  65. Broccoli Frozen Spears Cooked Boiled Drained With Salt
    3mg Omega 3s per 1mg Omega 6s
    1/2 cup contains:
    39mg (2% AI) Omega 3s per 12mg Omega 6s
    Database: Standard Release (Source)
  66. Broccoli Frozen Spears Cooked Boiled Drained Without Salt
    3mg Omega 3s per 1mg Omega 6s
    1/2 cup contains:
    39mg (2% AI) Omega 3s per 12mg Omega 6s
    Database: Standard Release (Source)
  67. Turnips
    3mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    52mg (3% AI) Omega 3s per 16mg Omega 6s
    Database: Standard Release (Common) (Source)
  68. Broccoli Frozen Chopped Cooked Boiled Drained With Salt
    3mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    77mg (5% AI) Omega 3s per 24mg Omega 6s
    Database: Standard Release (Source)
  69. Broccoli Frozen Chopped Cooked Boiled Drained Without Salt
    3mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    77mg (5% AI) Omega 3s per 24mg Omega 6s
    Database: Standard Release (Source)
  70. Turnip Greens And Turnips Frozen Unprepared
    3mg Omega 3s per 1mg Omega 6s
    1/3 package (10 oz) contains:
    62mg (4% AI) Omega 3s per 22mg Omega 6s
    Database: Standard Release (Source)
  71. Turnip Greens With Roots Cooked From Fresh Fat Not Added In Cooking
    3mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    77mg (5% AI) Omega 3s per 29mg Omega 6s
    Database: FNDDS (Source)
  72. Turnip Greens With Roots Cooked From Canned Fat Not Added In Cooking
    3mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    93mg (6% AI) Omega 3s per 36mg Omega 6s
    Database: FNDDS (Source)
  73. Turnip Greens And Turnips Frozen Cooked Boiled Drained Without Salt
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    186mg (12% AI) Omega 3s per 75mg Omega 6s
    Database: Standard Release (Source)
  74. Turnip Greens And Turnips Frozen Cooked Boiled Drained With Salt
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    186mg (12% AI) Omega 3s per 75mg Omega 6s
    Database: Standard Release (Source)
  75. Lettuce Cooked Fat Not Added In Cooking
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    42mg (3% AI) Omega 3s per 17mg Omega 6s
    Database: FNDDS (Source)
  76. Iceberg Lettuce
    2mg Omega 3s per 1mg Omega 6s
    1 cup shredded contains:
    37mg (2% AI) Omega 3s per 15mg Omega 6s
    Database: Standard Release (Common) (Source)
  77. Turnip Greens With Roots Cooked Ns As To Form Fat Not Added In Cooking
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    184mg (12% AI) Omega 3s per 75mg Omega 6s
    Database: FNDDS (Source)
  78. Turnip Greens With Roots Cooked From Frozen Fat Not Added In Cooking
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    184mg (12% AI) Omega 3s per 75mg Omega 6s
    Database: FNDDS (Source)
  79. Butterhead Lettuce
    2mg Omega 3s per 1mg Omega 6s
    1 cup, shredded or chopped contains:
    46mg (3% AI) Omega 3s per 19mg Omega 6s
    Database: Standard Release (Common) (Source)
  80. Romaine Lettuce
    2mg Omega 3s per 1mg Omega 6s
    1 cup shredded contains:
    53mg (3% AI) Omega 3s per 22mg Omega 6s
    Database: Standard Release (Common) (Source)
  81. Green Leaf Lettuce
    2mg Omega 3s per 1mg Omega 6s
    1 cup shredded contains:
    21mg (1% AI) Omega 3s per 9mg Omega 6s
    Database: Standard Release (Common) (Source)
  82. Turnip Greens Frozen Cooked Boiled Drained With Salt
    2mg Omega 3s per 1mg Omega 6s
    1/2 cup contains:
    98mg (6% AI) Omega 3s per 42mg Omega 6s
    Database: Standard Release (Source)
  83. Turnip Greens Canned Solids And Liquids
    2mg Omega 3s per 1mg Omega 6s
    1/2 cup contains:
    98mg (6% AI) Omega 3s per 42mg Omega 6s
    Database: Standard Release (Source)
  84. Turnip Greens Canned No Salt Added
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    121mg (8% AI) Omega 3s per 52mg Omega 6s
    Database: Standard Release (Source)
  85. Broccoli Cooked Boiled Drained With Salt
    2mg Omega 3s per 1mg Omega 6s
    1/2 cup, chopped contains:
    93mg (6% AI) Omega 3s per 40mg Omega 6s
    Database: Standard Release (Source)
  86. Broccoli (Cooked)
    2mg Omega 3s per 1mg Omega 6s
    1 cup chopped contains:
    186mg (12% AI) Omega 3s per 80mg Omega 6s
    Database: Standard Release (Common) (Source)
  87. Turnip Greens Frozen Cooked Boiled Drained Without Salt
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    195mg (12% AI) Omega 3s per 84mg Omega 6s
    Database: Standard Release (Source)
  88. Turnip Greens Cooked Ns As To Form Fat Not Added In Cooking
    2mg Omega 3s per 1mg Omega 6s
    1 cup, ns as to from fresh, frozen, or canned contains:
    195mg (12% AI) Omega 3s per 84mg Omega 6s
    Database: FNDDS (Source)
  89. Turnip Greens Cooked From Frozen Fat Not Added In Cooking
    2mg Omega 3s per 1mg Omega 6s
    1 cup, frozen contains:
    195mg (12% AI) Omega 3s per 84mg Omega 6s
    Database: FNDDS (Source)
  90. Turnip Greens Cooked From Canned Fat Not Added In Cooking
    2mg Omega 3s per 1mg Omega 6s
    1 cup, canned contains:
    132mg (8% AI) Omega 3s per 57mg Omega 6s
    Database: FNDDS (Source)
  91. Red Leaf Lettuce
    2mg Omega 3s per 1mg Omega 6s
    1 cup shredded contains:
    23mg (1% AI) Omega 3s per 10mg Omega 6s
    Database: Standard Release (Common) (Source)
  92. Turnip Greens
    2mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    46mg (3% AI) Omega 3s per 20mg Omega 6s
    Database: Standard Release (Common) (Source)
  93. Turnip Greens Cooked Boiled Drained With Salt
    2mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    92mg (6% AI) Omega 3s per 40mg Omega 6s
    Database: Standard Release (Source)
  94. Cooked Turnip Greens
    2mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    92mg (6% AI) Omega 3s per 40mg Omega 6s
    Database: Standard Release (Common) (Source)
  95. Turnip Greens Cooked From Fresh Fat Not Added In Cooking
    2mg Omega 3s per 1mg Omega 6s
    1 cup, fresh contains:
    92mg (6% AI) Omega 3s per 40mg Omega 6s
    Database: FNDDS (Source)
  96. Broccoli Cooked From Fresh Fat Not Added In Cooking
    2mg Omega 3s per 1mg Omega 6s
    1 cup, fresh, cut stalks contains:
    184mg (12% AI) Omega 3s per 80mg Omega 6s
    Database: FNDDS (Source)
  97. Turnip Greens Frozen Unprepared
    2mg Omega 3s per 1mg Omega 6s
    1/2 cup, chopped or diced contains:
    71mg (4% AI) Omega 3s per 31mg Omega 6s
    Database: Standard Release (Source)
  98. Brussels Sprouts Cooked From Fresh Fat Not Added In Cooking
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    267mg (17% AI) Omega 3s per 121mg Omega 6s
    Database: FNDDS (Source)
  99. Brussels Sprouts Frozen Cooked Boiled Drained With Salt
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    200mg (12% AI) Omega 3s per 91mg Omega 6s
    Database: Standard Release (Source)
  100. Brussels Sprouts Frozen Cooked Boiled Drained Without Salt
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    200mg (12% AI) Omega 3s per 91mg Omega 6s
    Database: Standard Release (Source)
  101. Brussels Sprouts (Cooked)
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    270mg (17% AI) Omega 3s per 123mg Omega 6s
    Database: Standard Release (Common) (Source)
  102. Brussels Sprouts Frozen Unprepared
    2mg Omega 3s per 1mg Omega 6s
    1/3 package (10 oz) contains:
    127mg (8% AI) Omega 3s per 58mg Omega 6s
    Database: Standard Release (Source)
  103. Brussels Sprouts Cooked Ns As To Form Fat Not Added In Cooking
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    198mg (12% AI) Omega 3s per 91mg Omega 6s
    Database: FNDDS (Source)
  104. Brussels Sprouts Cooked From Frozen Fat Not Added In Cooking
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    198mg (12% AI) Omega 3s per 91mg Omega 6s
    Database: FNDDS (Source)
  105. Brussels Sprouts (Raw)
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    87mg (5% AI) Omega 3s per 40mg Omega 6s
    Database: Standard Release (Common) (Source)
  106. Brussels Sprouts Cooked Boiled Drained With Salt
    2mg Omega 3s per 1mg Omega 6s
    1 sprout contains:
    36mg (2% AI) Omega 3s per 17mg Omega 6s
    Database: Standard Release (Source)
  107. Collards Frozen Chopped Cooked Boiled Drained Without Salt
    2mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    216mg (13% AI) Omega 3s per 102mg Omega 6s
    Database: Standard Release (Source)
  108. Collards Cooked From Frozen Fat Not Added In Cooking
    2mg Omega 3s per 1mg Omega 6s
    1 cup, frozen contains:
    214mg (13% AI) Omega 3s per 102mg Omega 6s
    Database: FNDDS (Source)
  109. Vegetable Juice Bolthouse Farms Daily Greens
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    27mg (2% AI) Omega 3s per 13mg Omega 6s
    Database: Standard Release (Source)
  110. Zucchini
    2mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    76mg (5% AI) Omega 3s per 37mg Omega 6s
    Database: Standard Release (Common) (Source)
  111. Watercress
    2mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    8mg Omega 3s per 4mg Omega 6s
    Database: Standard Release (Common) (Source)
  112. Watercress Cooked Fat Not Added In Cooking
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    32mg (2% AI) Omega 3s per 16mg Omega 6s
    Database: FNDDS (Source)
  113. Spinach Cooked From Canned Made With Butter
    2mg Omega 3s per 1mg Omega 6s
    1 cup, canned contains:
    396mg (25% AI) Omega 3s per 199mg Omega 6s
    Database: FNDDS (Source)
  114. Mixed Salad Greens Raw
    2mg Omega 3s per 1mg Omega 6s
    100 grams contains:
    75mg (5% AI) Omega 3s per 39mg Omega 6s
    Database: FNDDS (Source)
  115. 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
    Database: Standard Release (Common) (Source)
  116. Greens Cooked From Frozen Fat Not Added In Cooking
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    198mg (12% AI) Omega 3s per 106mg Omega 6s
    Database: FNDDS (Source)
  117. Radishes
    2mg Omega 3s per 1mg Omega 6s
    1 cup slices contains:
    36mg (2% AI) Omega 3s per 20mg Omega 6s
    Database: Standard Release (Common) (Source)
  118. Oriental Radishes
    2mg Omega 3s per 1mg Omega 6s
    1 cup slices contains:
    34mg (2% AI) Omega 3s per 19mg Omega 6s
    Database: Standard Release (Common) (Source)
  119. Radishes Oriental Dried
    2mg Omega 3s per 1mg Omega 6s
    1 oz contains:
    59mg (4% AI) Omega 3s per 33mg Omega 6s
    Database: Standard Release (Source)
  120. Beans Pinto Immature Seeds Frozen Cooked Boiled Drained With Salt
    2mg Omega 3s per 1mg Omega 6s
    1/ 3 package (10 oz) yields contains:
    166mg (10% AI) Omega 3s per 93mg Omega 6s
    Database: Standard Release (Source)
  121. Beans Pinto Immature Seeds Frozen Cooked Boiled Drained Without Salt
    2mg Omega 3s per 1mg Omega 6s
    1/ 3 package (10 oz) yields contains:
    166mg (10% AI) Omega 3s per 93mg Omega 6s
    Database: Standard Release (Source)
  122. Beans Shellie Canned Solids And Liquids
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    174mg (11% AI) Omega 3s per 98mg Omega 6s
    Database: Standard Release (Source)
  123. Cooked Oriental Radishes
    2mg Omega 3s per 1mg Omega 6s
    1 cup, sliced contains:
    101mg (6% AI) Omega 3s per 57mg Omega 6s
    Database: Standard Release (Common) (Source)
  124. Radishes Oriental Cooked Boiled Drained With Salt
    2mg Omega 3s per 1mg Omega 6s
    1 cup slices contains:
    101mg (6% AI) Omega 3s per 57mg Omega 6s
    Database: Standard Release (Source)
  125. Radish Daikon Cooked Fat Not Added In Cooking
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    101mg (6% AI) Omega 3s per 57mg Omega 6s
    Database: FNDDS (Source)
  126. Beans Navy Mature Seeds Sprouted Cooked Boiled Drained With Salt
    2mg Omega 3s per 1mg Omega 6s
    100 grams contains:
    299mg (19% AI) Omega 3s per 169mg Omega 6s
    Database: Standard Release (Source)
  127. Beans Navy Mature Seeds Sprouted Cooked Boiled Drained Without Salt
    2mg Omega 3s per 1mg Omega 6s
    100 grams contains:
    299mg (19% AI) Omega 3s per 169mg Omega 6s
    Database: Standard Release (Source)
  128. Beans Pinto Immature Seeds Frozen Unprepared
    2mg Omega 3s per 1mg Omega 6s
    1/ 3 package (10 oz) contains:
    175mg (11% AI) Omega 3s per 99mg Omega 6s
    Database: Standard Release (Source)
  129. Beans Pinto Mature Seeds Sprouted Raw
    2mg Omega 3s per 1mg Omega 6s
    100 grams contains:
    334mg (21% AI) Omega 3s per 189mg Omega 6s
    Database: Standard Release (Source)
  130. Beans Navy Mature Seeds Sprouted Raw
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    270mg (17% AI) Omega 3s per 153mg Omega 6s
    Database: Standard Release (Source)
  131. Beans Pinto Mature Seeds Sprouted Cooked Boiled Drained With Salt
    2mg Omega 3s per 1mg Omega 6s
    100 grams contains:
    118mg (7% AI) Omega 3s per 67mg Omega 6s
    Database: Standard Release (Source)
  132. Beans Pinto Mature Seeds Sprouted Cooked Boiled Drained Without Salt
    2mg Omega 3s per 1mg Omega 6s
    100 grams contains:
    118mg (7% AI) Omega 3s per 67mg Omega 6s
    Database: Standard Release (Source)
  133. Radish Sprouts
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    274mg (17% AI) Omega 3s per 156mg Omega 6s
    Database: Standard Release (Common) (Source)
  134. Radishes Hawaiian Style Pickled
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    129mg (8% AI) Omega 3s per 74mg Omega 6s
    Database: Standard Release (Source)
  135. Squash Summer Crookneck And Straightneck Canned Drained Solid Without Salt
    2mg Omega 3s per 1mg Omega 6s
    1 cup, diced contains:
    40mg (2% AI) Omega 3s per 23mg Omega 6s
    Database: Standard Release (Source)
  136. Chayote Fruit Cooked Boiled Drained With Salt
    2mg Omega 3s per 1mg Omega 6s
    1 cup (1 inch pieces) contains:
    66mg (4% AI) Omega 3s per 38mg Omega 6s
    Database: Standard Release (Source)
  137. Chayote Fruit Raw
    2mg Omega 3s per 1mg Omega 6s
    1 cup (1 inch pieces) contains:
    48mg (3% AI) Omega 3s per 28mg Omega 6s
    Database: Standard Release (Source)
  138. Winter Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    41mg (3% AI) Omega 3s per 24mg Omega 6s
    Database: Standard Release (Common) (Source)
  139. Squash Summer Scallop Cooked Boiled Drained With Salt
    2mg Omega 3s per 1mg Omega 6s
    1/2 cup slices contains:
    41mg (3% AI) Omega 3s per 24mg Omega 6s
    Database: Standard Release (Source)
  140. Squash Summer Yellow Or Green Cooked From Canned Fat Not Added In Cooking
    2mg Omega 3s per 1mg Omega 6s
    1 cup, nfs contains:
    41mg (3% AI) Omega 3s per 24mg Omega 6s
    Database: FNDDS (Source)
  141. Summer Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, sliced contains:
    63mg (4% AI) Omega 3s per 37mg Omega 6s
    Database: Standard Release (Common) (Source)
  142. Squash Zucchini Baby Raw
    2mg Omega 3s per 1mg Omega 6s
    1 large contains:
    17mg (1% AI) Omega 3s per 10mg Omega 6s
    Database: Standard Release (Source)
  143. Scallop Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup slices contains:
    68mg (4% AI) Omega 3s per 40mg Omega 6s
    Database: Standard Release (Common) (Source)
  144. Squash Summer Zucchini Italian Style Canned
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    66mg (4% AI) Omega 3s per 39mg Omega 6s
    Database: Standard Release (Source)
  145. Cooked Butternut Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    49mg (3% AI) Omega 3s per 29mg Omega 6s
    Database: Standard Release (Common) (Source)
  146. Squash Winter Butternut Cooked Baked With Salt
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    49mg (3% AI) Omega 3s per 29mg Omega 6s
    Database: Standard Release (Source)
  147. Baked Acorn Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    76mg (5% AI) Omega 3s per 45mg Omega 6s
    Database: Standard Release (Common) (Source)
  148. Squash Winter Acorn Cooked Baked With Salt
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    76mg (5% AI) Omega 3s per 45mg Omega 6s
    Database: Standard Release (Source)
  149. Squash Summer Yellow Or Green Cooked Ns As To Form Fat Not Added In Cooking
    2mg Omega 3s per 1mg Omega 6s
    1 cup, nfs contains:
    76mg (5% AI) Omega 3s per 45mg Omega 6s
    Database: FNDDS (Source)
  150. Squash Summer Yellow Or Green Cooked From Frozen Fat Not Added In Cooking
    2mg Omega 3s per 1mg Omega 6s
    1 cup, nfs contains:
    76mg (5% AI) Omega 3s per 45mg Omega 6s
    Database: FNDDS (Source)
  151. Cooked Acorn Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, mashed contains:
    54mg (3% AI) Omega 3s per 32mg Omega 6s
    Database: Standard Release (Common) (Source)
  152. Squash Winter Acorn Cooked Boiled Mashed With Salt
    2mg Omega 3s per 1mg Omega 6s
    1 cup, mashed contains:
    54mg (3% AI) Omega 3s per 32mg Omega 6s
    Database: Standard Release (Source)
  153. Squash Winter Type Baked No Fat Added In Cooking Sugar Added In Cooking
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes, all varieties contains:
    180mg (11% AI) Omega 3s per 107mg Omega 6s
    Database: FNDDS (Source)
  154. Cooked Crookneck Summer Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, sliced contains:
    148mg (9% AI) Omega 3s per 88mg Omega 6s
    Database: Standard Release (Common) (Source)
  155. Squash Summer All Varieties Cooked Boiled Drained With Salt
    2mg Omega 3s per 1mg Omega 6s
    1 cup slices contains:
    148mg (9% AI) Omega 3s per 88mg Omega 6s
    Database: Standard Release (Source)
  156. Squash Summer Crookneck And Straightneck Cooked Boiled Drained With Salt
    2mg Omega 3s per 1mg Omega 6s
    1 cup slices contains:
    148mg (9% AI) Omega 3s per 88mg Omega 6s
    Database: Standard Release (Source)
  157. Cooked Summer Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, sliced contains:
    148mg (9% AI) Omega 3s per 88mg Omega 6s
    Database: Standard Release (Common) (Source)
  158. Squash Summer Yellow Or Green Cooked From Fresh Fat Not Added In Cooking
    2mg Omega 3s per 1mg Omega 6s
    1 cup, nfs contains:
    148mg (9% AI) Omega 3s per 88mg Omega 6s
    Database: FNDDS (Source)
  159. Squash Winter Type Mashed No Fat Or Sugar Added In Cooking
    2mg Omega 3s per 1mg Omega 6s
    1 cup, ns as to variety contains:
    221mg (14% AI) Omega 3s per 132mg Omega 6s
    Database: FNDDS (Source)
  160. Squash Winter All Varieties Cooked Baked With Salt
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    189mg (12% AI) Omega 3s per 113mg Omega 6s
    Database: Standard Release (Source)
  161. Cooked Winter Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    189mg (12% AI) Omega 3s per 113mg Omega 6s
    Database: Standard Release (Common) (Source)
  162. Squash Winter Type Baked No Fat Or Sugar Added In Cooking
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes, all varieties contains:
    189mg (12% AI) Omega 3s per 113mg Omega 6s
    Database: FNDDS (Source)
  163. Squash Winter Hubbard Cooked Boiled Mashed Without Salt
    2mg Omega 3s per 1mg Omega 6s
    1 cup, mashed contains:
    229mg (14% AI) Omega 3s per 137mg Omega 6s
    Database: Standard Release (Source)
  164. Squash Winter Hubbard Cooked Boiled Mashed With Salt
    2mg Omega 3s per 1mg Omega 6s
    1 cup, mashed contains:
    229mg (14% AI) Omega 3s per 137mg Omega 6s
    Database: Standard Release (Source)
  165. Cooked Hubbard Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    332mg (21% AI) Omega 3s per 199mg Omega 6s
    Database: Standard Release (Common) (Source)
  166. Squash Winter Hubbard Baked With Salt
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    332mg (21% AI) Omega 3s per 199mg Omega 6s
    Database: Standard Release (Source)
  167. Cooked Scallop Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, mashed contains:
    108mg (7% AI) Omega 3s per 65mg Omega 6s
    Database: Standard Release (Common) (Source)
  168. Cooked Spaghetti Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    121mg (8% AI) Omega 3s per 73mg Omega 6s
    Database: Standard Release (Common) (Source)
  169. Squash Winter Spaghetti Cooked Boiled Drained Or Baked With Salt
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    121mg (8% AI) Omega 3s per 73mg Omega 6s
    Database: Standard Release (Source)
  170. Squash Spaghetti Cooked Fat Not Added In Cooking
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cooked contains:
    121mg (8% AI) Omega 3s per 73mg Omega 6s
    Database: FNDDS (Source)
  171. Squash Summer Crookneck And Straightneck Frozen Unprepared
    2mg Omega 3s per 1mg Omega 6s
    1 cup slices contains:
    48mg (3% AI) Omega 3s per 29mg Omega 6s
    Database: Standard Release (Source)
  172. Squash Winter Butternut Frozen Cooked Boiled Without Salt
    2mg Omega 3s per 1mg Omega 6s
    1 cup, mashed contains:
    43mg (3% AI) Omega 3s per 26mg Omega 6s
    Database: Standard Release (Source)
  173. Squash Winter Butternut Frozen Cooked Boiled With Salt
    2mg Omega 3s per 1mg Omega 6s
    1 cup, mashed contains:
    43mg (3% AI) Omega 3s per 26mg Omega 6s
    Database: Standard Release (Source)
  174. Hubbard Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    152mg (9% AI) Omega 3s per 92mg Omega 6s
    Database: Standard Release (Common) (Source)
  175. Squash Summer Zucchini Includes Skin Frozen Unprepared
    2mg Omega 3s per 1mg Omega 6s
    1/3 package (10 oz) contains:
    33mg (2% AI) Omega 3s per 20mg Omega 6s
    Database: Standard Release (Source)
  176. Spaghetti Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    150mg (9% AI) Omega 3s per 91mg Omega 6s
    Database: Standard Release (Common) (Source)
  177. Beans String Green Cooked From Canned Fat Not Added In Cooking
    2mg Omega 3s per 1mg Omega 6s
    1 cup, canned contains:
    200mg (13% AI) Omega 3s per 122mg Omega 6s
    Database: FNDDS (Source)
  178. Beans Snap Green Canned Regular Pack Drained Solids
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    177mg (11% AI) Omega 3s per 108mg Omega 6s
    Database: Standard Release (Source)
  179. Beans String Cooked From Canned Ns As To Color Fat Not Added In Cooking
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    177mg (11% AI) Omega 3s per 108mg Omega 6s
    Database: FNDDS (Source)
  180. Acorn Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    36mg (2% AI) Omega 3s per 22mg Omega 6s
    Database: Standard Release (Common) (Source)
  181. Beans Snap Canned All Styles Seasoned Solids And Liquids
    2mg Omega 3s per 1mg Omega 6s
    1/2 cup contains:
    72mg (4% AI) Omega 3s per 44mg Omega 6s
    Database: Standard Release (Source)
  182. Butternut Squash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    36mg (2% AI) Omega 3s per 22mg Omega 6s
    Database: Standard Release (Common) (Source)
  183. Squash Summer Zucchini Includes Skin Cooked Boiled Drained With Salt
    2mg Omega 3s per 1mg Omega 6s
    1/2 cup slices contains:
    85mg (5% AI) Omega 3s per 52mg Omega 6s
    Database: Standard Release (Source)
  184. Squash Summer Crookneck And Straightneck Frozen Cooked Boiled Drained Without Salt
    2mg Omega 3s per 1mg Omega 6s
    1 cup slices contains:
    98mg (6% AI) Omega 3s per 60mg Omega 6s
    Database: Standard Release (Source)
  185. Squash Summer Crookneck And Straightneck Frozen Cooked Boiled Drained With Salt
    2mg Omega 3s per 1mg Omega 6s
    1 cup slices contains:
    98mg (6% AI) Omega 3s per 60mg Omega 6s
    Database: Standard Release (Source)
  186. Beans Snap Green Canned No Salt Added Drained Solids
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    222mg (14% AI) Omega 3s per 136mg Omega 6s
    Database: Standard Release (Source)
  187. Cooked Zucchini
    2mg Omega 3s per 1mg Omega 6s
    1 cup, sliced contains:
    169mg (11% AI) Omega 3s per 104mg Omega 6s
    Database: Standard Release (Common) (Source)
  188. Beans Snap Yellow Canned Regular Pack Drained Solids
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    47mg (3% AI) Omega 3s per 29mg Omega 6s
    Database: Standard Release (Source)
  189. Beans Snap Yellow Canned No Salt Added Drained Solids
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    47mg (3% AI) Omega 3s per 29mg Omega 6s
    Database: Standard Release (Source)
  190. Beans String Yellow Cooked From Canned Fat Not Added In Cooking
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    47mg (3% AI) Omega 3s per 29mg Omega 6s
    Database: FNDDS (Source)
  191. Squash Summer Zucchini Includes Skin Frozen Cooked Boiled Drained Without Salt
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    76mg (5% AI) Omega 3s per 47mg Omega 6s
    Database: Standard Release (Source)
  192. Squash Summer Zucchini Includes Skin Frozen Cooked Boiled Drained With Salt
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    76mg (5% AI) Omega 3s per 47mg Omega 6s
    Database: Standard Release (Source)
  193. Beans Snap Green Frozen All Styles Microwaved
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    147mg (9% AI) Omega 3s per 91mg Omega 6s
    Database: Standard Release (Source)
  194. Squash Winter Butternut Frozen Unprepared
    2mg Omega 3s per 1mg Omega 6s
    1/3 package (12 oz) contains:
    29mg (2% AI) Omega 3s per 18mg Omega 6s
    Database: Standard Release (Source)
  195. Beans Snap Yellow Frozen All Styles Unprepared
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    80mg (5% AI) Omega 3s per 50mg Omega 6s
    Database: Standard Release (Source)
  196. Beans Snap Green Frozen All Styles Unprepared
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    80mg (5% AI) Omega 3s per 50mg Omega 6s
    Database: Standard Release (Source)
  197. Cooked Green Snap Beans
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    111mg (7% AI) Omega 3s per 70mg Omega 6s
    Database: Standard Release (Common) (Source)
  198. Beans Snap Green Cooked Boiled Drained With Salt
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    111mg (7% AI) Omega 3s per 70mg Omega 6s
    Database: Standard Release (Source)
  199. Cooked Yellow Snap Beans
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    111mg (7% AI) Omega 3s per 70mg Omega 6s
    Database: Standard Release (Common) (Source)
  200. Beans Snap Yellow Cooked Boiled Drained With Salt
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    111mg (7% AI) Omega 3s per 70mg Omega 6s
    Database: Standard Release (Source)
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