Nutrient Ratio Tool

Rank foods high in one nutrient, and low in another nutrient.

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Nuts and Seeds Highest in Omega 3s and Lowest in Omega 6s

54 results

		Name	Omega 3s	Omega 6s	Ratio	Data source
+	1	Flax Seeds (Seeds, flaxseed) 1oz	6.479g (405% AI)	1.676g (10% AI)	3.87	Standard Release (Common)
+	2	Chia Seeds (Seeds, chia seeds, dried) 1 oz	5.064g (317% AI)	1.657g (10% AI)	3.06	Standard Release (Common)
+	3	Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)	0.047g (3% AI)	0.13g (1% AI)	0.36	Standard Release (Common)
+	4	Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz	2.466g (154% AI)	8.15g (48% AI)	0.3	Standard Release (Common)
+	5	Boiled Breadfruit Nuts (Seeds) (Seeds, breadfruit seeds, boiled) 1 oz	0.08g (5% AI)	0.268g (2% AI)	0.3	Standard Release (Common)
+	6	Butternuts (Dried) (Nuts, butternuts, dried) 1 oz	2.476g (155% AI)	9.578g (56% AI)	0.26	Standard Release (Common)
+	7	Walnuts (Nuts, walnuts, english) 1 oz (14 halves)	2.579g (161% AI)	10.818g (64% AI)	0.24	Standard Release (Common)
+	8	Raw Macadamia Nuts (Nuts, macadamia nuts, raw) 1 oz (10-12 kernels)	0.059g (4% AI)	0.368g (2% AI)	0.16	Standard Release (Common)
+	9	Dry Roasted Macadamia Nuts (Nuts, macadamia nuts, dry roasted, without salt added) 1 oz (10-12 kernels)	0.056g (4% AI)	0.37g (2% AI)	0.15	Standard Release (Common)
+	10	Raw Chestnuts (Peeled) (Nuts, chestnuts, european, raw, peeled) 1 oz	0.015g (1% AI)	0.125g (1% AI)	0.12	Standard Release (Common)
+	11	Roasted Chestnuts (Nuts, chestnuts, european, roasted) 10 kernels	0.078g (5% AI)	0.652g (4% AI)	0.12	Standard Release (Common)
+	12	Boiled Chestnuts (Nuts, chestnuts, european, boiled and steamed) 1 oz	0.016g (1% AI)	0.138g (1% AI)	0.12	Standard Release (Common)
+	13	Roasted Chinese Chestnuts (Nuts, chestnuts, chinese, roasted) 1 oz	0.009g (1% AI)	0.078g (0% AI)	0.12	Standard Release (Common)
+	14	Dried Japanese Chestnuts (Nuts, chestnuts, japanese, dried) 1 oz	0.009g (1% AI)	0.082g (0% AI)	0.11	Standard Release (Common)
+	15	Chinese Chestnuts (Nuts, chestnuts, chinese, raw) 1 oz	0.008g (1% AI)	0.073g (0% AI)	0.11	Standard Release (Common)
+	16	Dried Chinese Chestnuts (Nuts, chestnuts, chinese, dried) 1 oz	0.013g (1% AI)	0.119g (1% AI)	0.11	Standard Release (Common)
+	17	Boiled Chinese Chestnuts (Nuts, chestnuts, chinese, boiled and steamed) 1 oz	0.005g (0% AI)	0.05g (0% AI)	0.1	Standard Release (Common)
+	18	Raw Lotus Seeds (Seeds, lotus seeds, raw) 1 oz	0.008g (1% AI)	0.081g (0% AI)	0.1	Standard Release (Common)
+	19	Dried Lotus Seeds (Seeds, lotus seeds, dried) 1 oz (42 medium seeds)	0.029g (2% AI)	0.302g (2% AI)	0.1	Standard Release (Common)
+	20	Dried Beechnuts (Nuts, beechnuts, dried) 1 oz	0.483g (30% AI)	5.223g (31% AI)	0.09	Standard Release (Common)
+	21	Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz	0.76g (48% AI)	9.588g (56% AI)	0.08	Standard Release (Common)
+	22	Boiled Japanese Chestnuts (Nuts, chestnuts, japanese, boiled and steamed) 1 oz	0.001g (0% AI)	0.013g (0% AI)	0.08	Standard Release (Common)
+	23	Dry Roasted Pecans (Nuts, pecans, dry roasted, without salt added) 1 oz	0.282g (18% AI)	5.56g (33% AI)	0.05	Standard Release (Common)
+	24	Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz	0.297g (19% AI)	5.857g (34% AI)	0.05	Standard Release (Common)
+	25	Pecans (Nuts, pecans) 1 oz (19 halves)	0.28g (18% AI)	5.858g (34% AI)	0.05	Standard Release (Common)
+	26	Raw Ginko Nuts (Nuts, ginkgo nuts, raw) 1 oz	0.006g (0% AI)	0.164g (1% AI)	0.04	Standard Release (Common)
+	27	Almond Paste (Nuts, almond paste) 1 oz	0.057g (4% AI)	1.584g (9% AI)	0.04	Standard Release (Common)
+	28	Dried Ginkgo Nuts (Nuts, ginkgo nuts, dried) 1 oz	0.007g (0% AI)	0.196g (1% AI)	0.04	Standard Release (Common)
+	29	Dried Pinyon Pine Nuts (Nuts, pine nuts, pinyon, dried) 1 oz	0.224g (14% AI)	7.066g (42% AI)	0.03	Standard Release (Common)
+	30	Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz	0.046g (3% AI)	2.175g (13% AI)	0.02	Standard Release (Common)
+	31	Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz	0.049g (3% AI)	2.319g (14% AI)	0.02	Standard Release (Common)
+	32	Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)	0.082g (5% AI)	4.002g (24% AI)	0.02	Standard Release (Common)
+	33	Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)) 1 tbsp	0.061g (4% AI)	3.47g (20% AI)	0.02	Standard Release (Common)
+	34	Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz	0.103g (6% AI)	5.866g (35% AI)	0.02	Standard Release (Common)
+	35	Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz	0.103g (6% AI)	5.866g (35% AI)	0.02	Standard Release (Common)
+	36	Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)	0.06g (4% AI)	3.728g (22% AI)	0.02	Standard Release (Common)
+	37	Hazelnuts (Nuts, hazelnuts or filberts) 1 oz (21 whole kernels)	0.025g (2% AI)	2.225g (13% AI)	0.01	Standard Release (Common)
+	38	Roasted Squash And Pumpkin Seeds (With Shells) (Seeds, pumpkin and squash seeds, whole, roasted, without salt) 1 oz (85 seeds)	0.022g (1% AI)	2.488g (15% AI)	0.01	Standard Release (Common)
+	39	Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz	0.023g (1% AI)	2.767g (16% AI)	0.01	Standard Release (Common)
+	40	Raw Cashews (Nuts, cashew nuts, raw) 1 oz	0.018g (1% AI)	2.21g (13% AI)	0.01	Standard Release (Common)
+	41	Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)	0.019g (1% AI)	2.408g (14% AI)	0.01	Standard Release (Common)
+	42	Dry Roasted Hazelnuts (Nuts, hazelnuts or filberts, dry roasted, without salt added) 1 oz	0.017g (1% AI)	2.386g (14% AI)	0.01	Standard Release (Common)
+	43	Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz	0.034g (2% AI)	5.871g (35% AI)	0.01	Standard Release (Common)
+	44	Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz	0.032g (2% AI)	5.558g (33% AI)	0.01	Standard Release (Common)
+	45	Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz	0.032g (2% AI)	5.558g (33% AI)	0.01	Standard Release (Common)
+	46	Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz	0.032g (2% AI)	7.976g (47% AI)	0	Standard Release (Common)
+	47	Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz	0.017g (1% AI)	6.454g (38% AI)	0	Standard Release (Common)
+	48	Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz	0.007g (0% AI)	2.754g (16% AI)	0	Standard Release (Common)
+	49	Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz	0.02g (1% AI)	9.31g (55% AI)	0	Standard Release (Common)
+	50	Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz	0.02g (1% AI)	9.31g (55% AI)	0	Standard Release (Common)
+	51	Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)	0.01g (1% AI)	6.781g (40% AI)	0	Standard Release (Common)
+	52	Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)	0.003g (0% AI)	3.676g (22% AI)	0	Standard Release (Common)
+	53	Almond Butter (Nuts, almond butter, plain, without salt added) 1 tbsp	0.001g (0% AI)	2.177g (13% AI)	0	Standard Release (Common)
+	54	Almonds (Nuts, almonds) 1 oz (23 whole kernels)	0.001g (0% AI)	3.499g (21% AI)	0	Standard Release (Common)