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

1600mg Omega 3s = 100% AI
  1. 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)
  2. 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)
  3. 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)
  4. 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)
  5. 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)
  6. 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)
  7. 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)
  8. 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)
  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
    Database: Standard Release (Common) (Source)
  10. 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)
  11. 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)
  12. 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)
  13. 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)
  14. 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)
  15. 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)
  16. 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)
  17. 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)
  18. 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)
  19. 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)
  20. 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)
  21. 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)
  22. 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)
  23. 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)
  24. 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)
  25. 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)
  26. 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)
  27. 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)
  28. Watercress
    2mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    8mg Omega 3s per 4mg Omega 6s
    Database: Standard Release (Common) (Source)
  29. 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)
  30. 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)
  31. 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)
  32. 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)
  33. 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)
  34. 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)
  35. 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)
  36. 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)
  37. 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)
  38. 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)
  39. 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)
  40. 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)
  41. 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)
  42. 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)
  43. 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)
  44. 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)
  45. 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)
  46. 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)
  47. 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)
  48. 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)
  49. 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)
  50. 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)
  51. 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)
  52. 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)
  53. Kidney Bean Sprouts
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    311mg (19% AI) Omega 3s per 197mg Omega 6s
    Database: Standard Release (Common) (Source)
  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
    Database: Standard Release (Common) (Source)
  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
    Database: Standard Release (Common) (Source)
  56. Rutabagas (Neeps Swedes)
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    74mg (5% AI) Omega 3s per 49mg Omega 6s
    Database: Standard Release (Common) (Source)
  57. Cooked Cabbage
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    21mg (1% AI) Omega 3s per 14mg Omega 6s
    Database: Standard Release (Common) (Source)
  58. Cooked Rutabagas (Neeps Swedes)
    1mg Omega 3s per 1mg Omega 6s
    1 cup, cubes contains:
    97mg (6% AI) Omega 3s per 65mg Omega 6s
    Database: Standard Release (Common) (Source)
  59. Leeks
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    88mg (6% AI) Omega 3s per 60mg Omega 6s
    Database: Standard Release (Common) (Source)
  60. Cooked Leeks
    1mg Omega 3s per 1mg Omega 6s
    1 leek contains:
    82mg (5% AI) Omega 3s per 56mg Omega 6s
    Database: Standard Release (Common) (Source)
  61. Dill Pickles
    1mg Omega 3s per 1mg Omega 6s
    1 spear, small contains:
    25mg (2% AI) Omega 3s per 18mg Omega 6s
    Database: Standard Release (Common) (Source)
  62. Reduced Sodium Dill Pickles
    1mg Omega 3s per 1mg Omega 6s
    1 spear, small contains:
    25mg (2% AI) Omega 3s per 18mg Omega 6s
    Database: Standard Release (Common) (Source)
  63. 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
    Database: Standard Release (Common) (Source)
  64. Bok Choy
    1mg Omega 3s per 1mg Omega 6s
    1 cup, shredded contains:
    39mg (2% AI) Omega 3s per 29mg Omega 6s
    Database: Standard Release (Common) (Source)
  65. Sour Pickled Cucumber
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    71mg (4% AI) Omega 3s per 53mg Omega 6s
    Database: Standard Release (Common) (Source)
  66. Savoy Cabbage
    1mg Omega 3s per 1mg Omega 6s
    1 cup, shredded contains:
    20mg (1% AI) Omega 3s per 15mg Omega 6s
    Database: Standard Release (Common) (Source)
  67. Low Sodium Sweet Pickles
    1mg Omega 3s per 1mg Omega 6s
    1 slice contains:
    4mg Omega 3s per 3mg Omega 6s
    Database: Standard Release (Common) (Source)
  68. Red Cabbage
    1mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    40mg (3% AI) Omega 3s per 30mg Omega 6s
    Database: Standard Release (Common) (Source)
  69. Cooked Collards
    1mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    177mg (11% AI) Omega 3s per 133mg Omega 6s
    Database: Standard Release (Common) (Source)
  70. 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
    Database: Standard Release (Common) (Source)
  71. Kimchi
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    206mg (13% AI) Omega 3s per 156mg Omega 6s
    Database: Standard Release (Common) (Source)
  72. 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
    Database: Standard Release (Common) (Source)
  73. Arugula
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    34mg (2% AI) Omega 3s per 26mg Omega 6s
    Database: Standard Release (Common) (Source)
  74. Collards
    1mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    39mg (2% AI) Omega 3s per 30mg Omega 6s
    Database: Standard Release (Common) (Source)
  75. Kohlrabi
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    35mg (2% AI) Omega 3s per 27mg Omega 6s
    Database: Standard Release (Common) (Source)
  76. Cooked Kale
    1mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    482mg (30% AI) Omega 3s per 372mg Omega 6s
    Database: Standard Release (Common) (Source)
  77. Cooked Green Beans (Previously Frozen)
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    63mg (4% AI) Omega 3s per 49mg Omega 6s
    Database: Standard Release (Common) (Source)
  78. Cooked Kohlrabi
    1mg Omega 3s per 1mg Omega 6s
    1 cup slices contains:
    46mg (3% AI) Omega 3s per 36mg Omega 6s
    Database: Standard Release (Common) (Source)
  79. Kale
    1mg Omega 3s per 1mg Omega 6s
    1 cup 1 inch pieces, loosely packed contains:
    60mg (4% AI) Omega 3s per 47mg Omega 6s
    Database: Standard Release (Common) (Source)
  80. Cooked Savoy Cabbage
    1mg Omega 3s per 1mg Omega 6s
    1 cup, shredded contains:
    33mg (2% AI) Omega 3s per 26mg Omega 6s
    Database: Standard Release (Common) (Source)
  81. Broccoli
    1mg Omega 3s per 1mg Omega 6s
    1 cup chopped contains:
    57mg (4% AI) Omega 3s per 45mg Omega 6s
    Database: Standard Release (Common) (Source)
  82. Pumpkin Leaves
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    5mg Omega 3s per 4mg Omega 6s
    Database: Standard Release (Common) (Source)
  83. Cooked Red Cabbage
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    36mg (2% AI) Omega 3s per 29mg Omega 6s
    Database: Standard Release (Common) (Source)
  84. Canned Pumpkin
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    20mg (1% AI) Omega 3s per 17mg Omega 6s
    Database: Standard Release (Common) (Source)
  85. Crookneck Summer Squash
    1mg Omega 3s per 1mg Omega 6s
    1 cup sliced contains:
    55mg (3% AI) Omega 3s per 50mg Omega 6s
    Database: Standard Release (Common) (Source)
  86. Cooked Pumpkin
    1mg Omega 3s per 1mg Omega 6s
    1 cup, mashed contains:
    5mg Omega 3s per 5mg Omega 6s
    Database: Standard Release (Common) (Source)
  87. Pumpkin Flowers
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    1mg Omega 3s per 1mg Omega 6s
    Database: Standard Release (Common) (Source)
  88. Cooked Pumpkin Flowers
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    3mg Omega 3s per 3mg Omega 6s
    Database: Standard Release (Common) (Source)
  89. Hot Dog Relish
    1mg Omega 3s per 1mg Omega 6s
    1 tbsp contains:
    8mg (1% AI) Omega 3s per 8mg Omega 6s
    Database: Standard Release (Common) (Source)
  90. Sweet Pickled Relish
    1mg Omega 3s per 1mg Omega 6s
    1 tbsp contains:
    9mg (1% AI) Omega 3s per 9mg Omega 6s
    Database: Standard Release (Common) (Source)
  91. Pumpkin Leaves (Cooked)
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    4mg Omega 3s per 4mg Omega 6s
    Database: Standard Release (Common) (Source)
  92. Sauerkraut
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    47mg (3% AI) Omega 3s per 48mg Omega 6s
    Database: Standard Release (Common) (Source)
  93. Cooked Mustard Greens
    1mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    31mg (2% AI) Omega 3s per 34mg Omega 6s
    Database: Standard Release (Common) (Source)
  94. Mustard Spinach
    1mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    41mg (3% AI) Omega 3s per 45mg Omega 6s
    Database: Standard Release (Common) (Source)
  95. Mustard Greens
    1mg Omega 3s per 1mg Omega 6s
    1 cup, chopped contains:
    10mg (1% AI) Omega 3s per 11mg Omega 6s
    Database: Standard Release (Common) (Source)
  96. Cauliflower
    1mg Omega 3s per 1mg Omega 6s
    1 cup chopped (1/2 inch pieces) contains:
    16mg (1% AI) Omega 3s per 20mg Omega 6s
    Database: Standard Release (Common) (Source)
  97. Jalapeno Peppers
    1mg Omega 3s per 1mg Omega 6s
    1 pepper contains:
    7mg Omega 3s per 9mg Omega 6s
    Database: Standard Release (Common) (Source)
  98. Alfalfa Sprouts
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    58mg (4% AI) Omega 3s per 77mg Omega 6s
    Database: Standard Release (Common) (Source)
  99. Dried Spirulina Seaweed
    1mg Omega 3s per 1mg Omega 6s
    1 tablespoon contains:
    58mg (4% AI) Omega 3s per 88mg Omega 6s
    Database: Standard Release (Common) (Source)
  100. Spirulina
    1mg Omega 3s per 1mg Omega 6s
    100 grams contains:
    42mg (3% AI) Omega 3s per 64mg Omega 6s
    Database: Standard Release (Common) (Source)
  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:
    67mg (4% AI) Omega 3s per 119mg Omega 6s
    Database: Standard Release (Common) (Source)
  102. Cassava
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    35mg (2% AI) Omega 3s per 66mg Omega 6s
    Database: Standard Release (Common) (Source)
  103. Kelp Seaweed
    1mg Omega 3s per 1mg Omega 6s
    2 tbsp (1/8 cup) contains:
    1mg Omega 3s per 2mg Omega 6s
    Database: Standard Release (Common) (Source)
  104. Ginger
    1mg Omega 3s per 1mg Omega 6s
    1 tsp contains:
    1mg Omega 3s per 2mg Omega 6s
    Database: Standard Release (Common) (Source)
  105. Enoki Mushrooms
    1mg Omega 3s per 1mg Omega 6s
    1 large contains:
    2mg Omega 3s per 4mg Omega 6s
    Database: Standard Release (Common) (Source)
  106. Garden Cress
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    38mg (2% AI) Omega 3s per 76mg Omega 6s
    Database: Standard Release (Common) (Source)
  107. Cooked Garden Cress
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    88mg (5% AI) Omega 3s per 176mg Omega 6s
    Database: Standard Release (Common) (Source)
  108. Canned Lima Beans
    1mg Omega 3s per 2mg Omega 6s
    1 cup contains:
    112mg (7% AI) Omega 3s per 233mg Omega 6s
    Database: Standard Release (Common) (Source)
  109. Cooked Lima Beans
    1mg Omega 3s per 2mg Omega 6s
    1 cup contains:
    85mg (5% AI) Omega 3s per 177mg Omega 6s
    Database: Standard Release (Common) (Source)
  110. Lotus Root
    1mg Omega 3s per 2mg Omega 6s
    10 slices (2-1/2 inch dia) contains:
    5mg Omega 3s per 11mg Omega 6s
    Database: Standard Release (Common) (Source)
  111. Taro
    1mg Omega 3s per 2mg Omega 6s
    1 cup, sliced contains:
    26mg (2% AI) Omega 3s per 60mg Omega 6s
    Database: Standard Release (Common) (Source)
  112. Tahitian Taro
    1mg Omega 3s per 2mg Omega 6s
    1 cup slices contains:
    151mg (9% AI) Omega 3s per 349mg Omega 6s
    Database: Standard Release (Common) (Source)
  113. Cooked Tahitian Taro
    1mg Omega 3s per 2mg Omega 6s
    1 cup slices contains:
    116mg (7% AI) Omega 3s per 269mg Omega 6s
    Database: Standard Release (Common) (Source)
  114. Cooked Taro
    1mg Omega 3s per 2mg Omega 6s
    1 cup, sliced contains:
    18mg (1% AI) Omega 3s per 42mg Omega 6s
    Database: Standard Release (Common) (Source)
  115. Canned Mung Bean Sprouts
    1mg Omega 3s per 2mg Omega 6s
    1 cup contains:
    8mg Omega 3s per 19mg Omega 6s
    Database: Standard Release (Common) (Source)
  116. Mung Bean Sprouts
    1mg Omega 3s per 3mg Omega 6s
    1 cup contains:
    17mg (1% AI) Omega 3s per 44mg Omega 6s
    Database: Standard Release (Common) (Source)
  117. Asparagus (Cooked)
    1mg Omega 3s per 3mg Omega 6s
    1 cup contains:
    52mg (3% AI) Omega 3s per 137mg Omega 6s
    Database: Standard Release (Common) (Source)
  118. Cooked Artichokes (Globe Or French)
    1mg Omega 3s per 3mg Omega 6s
    1 cup contains:
    99mg (6% AI) Omega 3s per 264mg Omega 6s
    Database: Standard Release (Common) (Source)
  119. Artichokes (Globe Or French)
    1mg Omega 3s per 3mg Omega 6s
    1 artichoke, medium contains:
    22mg (1% AI) Omega 3s per 59mg Omega 6s
    Database: Standard Release (Common) (Source)
  120. Cooked Lotus Root
    1mg Omega 3s per 3mg Omega 6s
    1/2 cup contains:
    2mg Omega 3s per 6mg Omega 6s
    Database: Standard Release (Common) (Source)
  121. 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
    Database: Standard Release (Common) (Source)
  122. 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
    Database: Standard Release (Common) (Source)
  123. Baked Russet Potatoes
    1mg Omega 3s per 3mg Omega 6s
    1 potato medium (2-1/4 inch to 3-1/4 inch dia.) contains:
    22mg (1% AI) Omega 3s per 71mg Omega 6s
    Database: Standard Release (Common) (Source)
  124. Baked Potatoes
    1mg Omega 3s per 3mg Omega 6s
    1 potato medium (2-1/4 inch to 3-1/4 inch dia) contains:
    26mg (2% AI) Omega 3s per 85mg Omega 6s
    Database: Standard Release (Common) (Source)
  125. Baked Red Potatoes
    1mg Omega 3s per 3mg Omega 6s
    1 potato medium (2-1/4 inch to 3-1/4 inch dia.) contains:
    26mg (2% AI) Omega 3s per 85mg Omega 6s
    Database: Standard Release (Common) (Source)
  126. Baked Potatoes (With Skin)
    1mg Omega 3s per 3mg Omega 6s
    1 potato medium contains:
    22mg (1% AI) Omega 3s per 74mg Omega 6s
    Database: Standard Release (Common) (Source)
  127. Onions
    1mg Omega 3s per 4mg Omega 6s
    1 cup, chopped contains:
    6mg Omega 3s per 21mg Omega 6s
    Database: Standard Release (Common) (Source)
  128. Arrowroot
    1mg Omega 3s per 4mg Omega 6s
    1 cup, sliced contains:
    22mg (1% AI) Omega 3s per 89mg Omega 6s
    Database: Standard Release (Common) (Source)
  129. Asparagus
    1mg Omega 3s per 4mg Omega 6s
    1 cup contains:
    13mg (1% AI) Omega 3s per 54mg Omega 6s
    Database: Standard Release (Common) (Source)
  130. Peas
    1mg Omega 3s per 4mg Omega 6s
    1 cup contains:
    51mg (3% AI) Omega 3s per 220mg Omega 6s
    Database: Standard Release (Common) (Source)
  131. Pea Sprouts
    1mg Omega 3s per 4mg Omega 6s
    1 cup contains:
    73mg (5% AI) Omega 3s per 318mg Omega 6s
    Database: Standard Release (Common) (Source)
  132. Cooked Green Peas (Salted)
    1mg Omega 3s per 4mg Omega 6s
    1 cup contains:
    30mg (2% AI) Omega 3s per 131mg Omega 6s
    Database: Standard Release (Common) (Source)
  133. Cooked Green Peas
    1mg Omega 3s per 4mg Omega 6s
    1 cup contains:
    30mg (2% AI) Omega 3s per 131mg Omega 6s
    Database: Standard Release (Common) (Source)
  134. Citronella (Lemon Grass)
    1mg Omega 3s per 4mg Omega 6s
    1 cup contains:
    21mg (1% AI) Omega 3s per 92mg Omega 6s
    Database: Standard Release (Common) (Source)
  135. Eggplant
    1mg Omega 3s per 5mg Omega 6s
    1 cup, cubes contains:
    11mg (1% AI) Omega 3s per 52mg Omega 6s
    Database: Standard Release (Common) (Source)
  136. Cooked Lentil Sprouts
    1mg Omega 3s per 5mg Omega 6s
    100 grams contains:
    35mg (2% AI) Omega 3s per 166mg Omega 6s
    Database: Standard Release (Common) (Source)
  137. Lentil Sprouts
    1mg Omega 3s per 5mg Omega 6s
    1 cup contains:
    29mg (2% AI) Omega 3s per 139mg Omega 6s
    Database: Standard Release (Common) (Source)
  138. Cooked Hawaiin Mountain Yam
    1mg Omega 3s per 5mg Omega 6s
    1 cup, cubes contains:
    9mg (1% AI) Omega 3s per 44mg Omega 6s
    Database: Standard Release (Common) (Source)
  139. Cooked Eggplant
    1mg Omega 3s per 5mg Omega 6s
    1 cup (1 inch cubes) contains:
    15mg (1% AI) Omega 3s per 77mg Omega 6s
    Database: Standard Release (Common) (Source)
  140. Chicory Greens
    1mg Omega 3s per 5mg Omega 6s
    1 cup, chopped contains:
    6mg Omega 3s per 32mg Omega 6s
    Database: Standard Release (Common) (Source)
  141. Succotash
    1mg Omega 3s per 5mg Omega 6s
    1 cup contains:
    115mg (7% AI) Omega 3s per 616mg Omega 6s
    Database: Standard Release (Common) (Source)
  142. Endive
    1mg Omega 3s per 5mg Omega 6s
    1 cup contains:
    7mg Omega 3s per 38mg Omega 6s
    Database: Standard Release (Common) (Source)
  143. Mashed Sweet Potatoes
    1mg Omega 3s per 5mg Omega 6s
    1 cup contains:
    33mg (2% AI) Omega 3s per 181mg Omega 6s
    Database: Standard Release (Common) (Source)
  144. 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
    Database: Standard Release (Common) (Source)
  145. Chicory Roots
    1mg Omega 3s per 6mg Omega 6s
    1 root contains:
    8mg Omega 3s per 45mg Omega 6s
    Database: Standard Release (Common) (Source)
  146. 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
    Database: Standard Release (Common) (Source)
  147. Cooked Snow Peas
    1mg Omega 3s per 6mg Omega 6s
    1 cup contains:
    24mg (2% AI) Omega 3s per 136mg Omega 6s
    Database: Standard Release (Common) (Source)
  148. Cooked Yam
    1mg Omega 3s per 6mg Omega 6s
    1 cup, cubes contains:
    12mg (1% AI) Omega 3s per 68mg Omega 6s
    Database: Standard Release (Common) (Source)
  149. Cooked Chrysanthemum
    1mg Omega 3s per 6mg Omega 6s
    1 cup (1 inch pieces) contains:
    6mg Omega 3s per 34mg Omega 6s
    Database: Standard Release (Common) (Source)
  150. Cooked Podded Peas
    1mg Omega 3s per 6mg Omega 6s
    1 cup contains:
    40mg (3% AI) Omega 3s per 227mg Omega 6s
    Database: Standard Release (Common) (Source)
  151. 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
    Database: Standard Release (Common) (Source)
  152. Cooked Escarole
    1mg Omega 3s per 6mg Omega 6s
    1 cup contains:
    18mg (1% AI) Omega 3s per 104mg Omega 6s
    Database: Standard Release (Common) (Source)
  153. Cucumber
    1mg Omega 3s per 6mg Omega 6s
    1 cup contains:
    5mg Omega 3s per 29mg Omega 6s
    Database: Standard Release (Common) (Source)
  154. Cooked Dandelion Greens
    1mg Omega 3s per 6mg Omega 6s
    1 cup, chopped contains:
    40mg (2% AI) Omega 3s per 235mg Omega 6s
    Database: Standard Release (Common) (Source)
  155. Snow Peas
    1mg Omega 3s per 6mg Omega 6s
    1 cup, whole contains:
    8mg (1% AI) Omega 3s per 47mg Omega 6s
    Database: Standard Release (Common) (Source)
  156. Dandelion Greens
    1mg Omega 3s per 6mg Omega 6s
    1 cup, chopped contains:
    24mg (2% AI) Omega 3s per 144mg Omega 6s
    Database: Standard Release (Common) (Source)
  157. Radicchio
    1mg Omega 3s per 6mg Omega 6s
    1 cup, shredded contains:
    6mg Omega 3s per 37mg Omega 6s
    Database: Standard Release (Common) (Source)
  158. Red Bell Peppers (Cooked)
    1mg Omega 3s per 6mg Omega 6s
    1 cup chopped contains:
    822mg (51% AI) Omega 3s per 5241mg Omega 6s
    Database: Standard Release (Common) (Source)
  159. Sauteed Green Bell Peppers
    1mg Omega 3s per 7mg Omega 6s
    1 cup chopped contains:
    886mg (55% AI) Omega 3s per 5900mg Omega 6s
    Database: Standard Release (Common) (Source)
  160. Witloof Chicory
    1mg Omega 3s per 7mg Omega 6s
    1 head contains:
    3mg Omega 3s per 20mg Omega 6s
    Database: Standard Release (Common) (Source)
  161. Green Bell Peppers
    1mg Omega 3s per 7mg Omega 6s
    1 cup, chopped contains:
    12mg (1% AI) Omega 3s per 80mg Omega 6s
    Database: Standard Release (Common) (Source)
  162. Baby Carrots
    1mg Omega 3s per 7mg Omega 6s
    1 nlea serving contains:
    7mg Omega 3s per 48mg Omega 6s
    Database: Standard Release (Common) (Source)
  163. Garlic
    1mg Omega 3s per 7mg Omega 6s
    1 clove contains:
    1mg Omega 3s per 7mg Omega 6s
    Database: Standard Release (Common) (Source)
  164. Soybean Sprouts
    1mg Omega 3s per 7mg Omega 6s
    1 cup contains:
    312mg (19% AI) Omega 3s per 2337mg Omega 6s
    Database: Standard Release (Common) (Source)
  165. Stirfried Soybean Sprouts
    1mg Omega 3s per 7mg Omega 6s
    100 grams contains:
    472mg (30% AI) Omega 3s per 3537mg Omega 6s
    Database: Standard Release (Common) (Source)
  166. Cooked Soybean Sprouts
    1mg Omega 3s per 7mg Omega 6s
    1 cup contains:
    278mg (17% AI) Omega 3s per 2084mg Omega 6s
    Database: Standard Release (Common) (Source)
  167. Swiss Chard
    1mg Omega 3s per 8mg Omega 6s
    1 cup contains:
    3mg Omega 3s per 23mg Omega 6s
    Database: Standard Release (Common) (Source)
  168. Beet Greens (Raw)
    1mg Omega 3s per 8mg Omega 6s
    1 cup contains:
    2mg Omega 3s per 16mg Omega 6s
    Database: Standard Release (Common) (Source)
  169. Cooked Swiss Chard
    1mg Omega 3s per 9mg Omega 6s
    1 cup, chopped contains:
    5mg Omega 3s per 44mg Omega 6s
    Database: Standard Release (Common) (Source)
  170. Canned Pimentos
    1mg Omega 3s per 9mg Omega 6s
    1 tbsp contains:
    2mg Omega 3s per 18mg Omega 6s
    Database: Standard Release (Common) (Source)
  171. Boiled Red Bell Peppers
    1mg Omega 3s per 9mg Omega 6s
    1 cup, strips contains:
    14mg (1% AI) Omega 3s per 130mg Omega 6s
    Database: Standard Release (Common) (Source)
  172. Cooked Green Bell Peppers
    1mg Omega 3s per 9mg Omega 6s
    1 cup, chopped or strips contains:
    14mg (1% AI) Omega 3s per 130mg Omega 6s
    Database: Standard Release (Common) (Source)
  173. Cooked Nopales
    1mg Omega 3s per 9mg Omega 6s
    1 cup contains:
    3mg Omega 3s per 28mg Omega 6s
    Database: Standard Release (Common) (Source)
  174. Nopales
    1mg Omega 3s per 10mg Omega 6s
    1 cup, sliced contains:
    4mg Omega 3s per 38mg Omega 6s
    Database: Standard Release (Common) (Source)
  175. Palm Hearts (Canned)
    1mg Omega 3s per 10mg Omega 6s
    1 cup contains:
    28mg (2% AI) Omega 3s per 267mg Omega 6s
    Database: Standard Release (Common) (Source)
  176. Cooked Beet Greens
    1mg Omega 3s per 10mg Omega 6s
    1 cup (1 inch pieces) contains:
    9mg (1% AI) Omega 3s per 94mg Omega 6s
    Database: Standard Release (Common) (Source)
  177. Beets (Raw)
    1mg Omega 3s per 11mg Omega 6s
    1 cup contains:
    7mg Omega 3s per 75mg Omega 6s
    Database: Standard Release (Common) (Source)
  178. Spring Onions
    1mg Omega 3s per 11mg Omega 6s
    1 medium (4-1/8 inch long) contains:
    1mg Omega 3s per 11mg Omega 6s
    Database: Standard Release (Common) (Source)
  179. Cooked Beets
    1mg Omega 3s per 11mg Omega 6s
    1 cup contains:
    9mg (1% AI) Omega 3s per 99mg Omega 6s
    Database: Standard Release (Common) (Source)
  180. Cooked Shiitake Mushrooms
    1mg Omega 3s per 11mg Omega 6s
    1 cup pieces contains:
    4mg Omega 3s per 45mg Omega 6s
    Database: Standard Release (Common) (Source)
  181. Pickled Beets
    1mg Omega 3s per 12mg Omega 6s
    1 cup slices contains:
    5mg Omega 3s per 61mg Omega 6s
    Database: Standard Release (Common) (Source)
  182. Parsnips
    1mg Omega 3s per 14mg Omega 6s
    1 cup slices contains:
    4mg Omega 3s per 55mg Omega 6s
    Database: Standard Release (Common) (Source)
  183. Parsley
    1mg Omega 3s per 14mg Omega 6s
    1 cup chopped contains:
    5mg Omega 3s per 69mg Omega 6s
    Database: Standard Release (Common) (Source)
  184. 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
    Database: Standard Release (Common) (Source)
  185. Cooked Parsnips
    1mg Omega 3s per 16mg Omega 6s
    1/2 cup slices contains:
    2mg Omega 3s per 32mg Omega 6s
    Database: Standard Release (Common) (Source)
  186. Sweet Potatoes
    1mg Omega 3s per 17mg Omega 6s
    1 cup, cubes contains:
    1mg Omega 3s per 17mg Omega 6s
    Database: Standard Release (Common) (Source)
  187. Canned Asparagus
    1mg Omega 3s per 18mg Omega 6s
    1 cup contains:
    36mg (2% AI) Omega 3s per 651mg Omega 6s
    Database: Standard Release (Common) (Source)
  188. Cooked Onions
    1mg Omega 3s per 18mg Omega 6s
    1 cup contains:
    8mg (1% AI) Omega 3s per 147mg Omega 6s
    Database: Standard Release (Common) (Source)
  189. Canned Tomato Paste
    1mg Omega 3s per 20mg Omega 6s
    1/4 cup contains:
    5mg Omega 3s per 100mg Omega 6s
    Database: Standard Release (Common) (Source)
  190. Cooked Tomatoes
    1mg Omega 3s per 20mg Omega 6s
    1 cup contains:
    5mg Omega 3s per 101mg Omega 6s
    Database: Standard Release (Common) (Source)
  191. Canned Tomato Puree
    1mg Omega 3s per 21mg Omega 6s
    1 cup contains:
    10mg (1% AI) Omega 3s per 205mg Omega 6s
    Database: Standard Release (Common) (Source)
  192. Red Chili Peppers
    1mg Omega 3s per 21mg Omega 6s
    1 pepper contains:
    5mg Omega 3s per 103mg Omega 6s
    Database: Standard Release (Common) (Source)
  193. Hungarian Peppers
    1mg Omega 3s per 21mg Omega 6s
    1 pepper contains:
    3mg Omega 3s per 62mg Omega 6s
    Database: Standard Release (Common) (Source)
  194. Cooked Burdock Root
    1mg Omega 3s per 22mg Omega 6s
    1 cup (1 inch pieces) contains:
    3mg Omega 3s per 65mg Omega 6s
    Database: Standard Release (Common) (Source)
  195. Stewed Tomatoes
    1mg Omega 3s per 22mg Omega 6s
    1 cup contains:
    38mg (2% AI) Omega 3s per 847mg Omega 6s
    Database: Standard Release (Common) (Source)
  196. Hot Green Chili Peppers
    1mg Omega 3s per 24mg Omega 6s
    1 pepper contains:
    2mg Omega 3s per 47mg Omega 6s
    Database: Standard Release (Common) (Source)
  197. Green Tomatoes
    1mg Omega 3s per 24mg Omega 6s
    1 medium contains:
    4mg Omega 3s per 96mg Omega 6s
    Database: Standard Release (Common) (Source)
  198. Yellow Tomatoes
    1mg Omega 3s per 24mg Omega 6s
    1 cup, chopped contains:
    6mg Omega 3s per 145mg Omega 6s
    Database: Standard Release (Common) (Source)
  199. Green Chili Peppers
    1mg Omega 3s per 25mg Omega 6s
    1 cup contains:
    8mg (1% AI) Omega 3s per 202mg Omega 6s
    Database: Standard Release (Common) (Source)
  200. Dried Ancho Peppers
    1mg Omega 3s per 26mg Omega 6s
    1 pepper contains:
    28mg (2% AI) Omega 3s per 725mg Omega 6s
    Database: Standard Release (Common) (Source)
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