WalnutsEnglish Walnuts46302.84.1717.506.31.20.0410.0371.13.077
Watermelon Seed KernelsDried Watermelon Seed Kernels5425.55.27NA1508.25NANANANANA15.3
Hemp SeedsHulled Hemp Seeds54.226.42.55.441504.70.810.170.110.462.1717
Pine NutsDried Pine Nuts44.630.52.20.07314.805.831.60.0310.0311.541.656.1
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.5294.30.131205.580.230.0330.0480.155.59.72
Pinyon Pine NutsDried Pinyon Pine Nuts47.7294.470.381209.2NANANANA5.15.5
Sunflower SeedsDried Sunflower Seed Kernels51.426.42.30.03112010.31.35NANA1.34.410.7
Whole Sesame SeedsDried Whole Sesame Seeds52.4263.640.211012.30.16NANANA6.189.3
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels53.726.34.650.0641105.750.750.0810.070.613.2216.2
BrazilnutsDried Brazilnuts45.530.57.340.0161105.341.06001.063.46.5
Dried BeechnutsNuts, beechnuts, dried52262.980.899.58017.4NANANANANA3.23
HickorynutsDried Hickorynuts45.729.43.20.489.408.33NANANANA2.925.8
PecansPecans nuts43.431.22.70.438.96061.720.0170.0171.74.174
Pistachio NutsRaw Pistachio Nuts53.624.33.160.157.55014.64.10.130.173.75.6811
AlmondsNuts, almonds52261.970.0026.40112.250.0570.0882.056.4811
Cashew NutsRaw Cashew Nuts54.223.84.220.0344.22016.43.20.0270.0273.151.89.9
HazelnutsNuts, hazelnuts or filberts47.8292.130.0423.7407.982.070.0330.03324.637.14
ChiaDried Chia Seeds61.7192.06113.6026NANANANA21.210.2
FlaxseedSeeds, flaxseed5623.72.06133.3016.20.8700.220.6515.310.3
Dried PilinutsNuts, pilinuts, dried41.73313NA3.1701.66NANANANANA4.5
AvocadosRaw Avocados18827.540.233.140161.240.230.690.1112.63.75
GooseberriesRaw Gooseberries6823.950.260.311.85069.4NANANANA29.36
CarambolaRaw StarFruit9683.20.180.261.506538.5NANANA2710
MulberriesRaw Mulberries6982.720.190.0071.44068.456.5NANANA1210
RaspberriesRaw Raspberries5773.750.110.731.4406925.513.610.71.1537.56.92
Prickly PearsRaw Prickly Pears7323.730.490.171.36070NANANANA26.35.34
BlackberriesRaw Blackberries6983.40.0980.661.30673416.7160.49379.7
GuavasRaw Common Guavas4414.21.20.491.2706339.4NANANA2411.3
Passion-fruit, PurpleRaw Passion-fruit, Purple3092.160.180.0031.27072.334.6NANANA326.8
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled80.23.570.670.151.26062NANANANA9.45.13
Green KiwifruitRaw Green Kiwifruit4922.560.140.211.207244.221.420.20.7414.85.6
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1413.20.60.131.12064NANANANA11.43.4
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled81.33.180.60.131.12063.8NANANANANA4.07
Sweetened Dried BlueberriesBlueberries, dried, sweetened952.370.190.151.08075.764NANANA7.12.37
Frozen BlueberriesBlueberries, frozen, unsweetened5883.760.310.660.98071.649.7NANANA162.47
Lotus SeedsRaw Lotus Seeds3371.80.30.0910.96058.2NANANANANA14
StrawberriesRaw Strawberries9382.80.140.610.84072462318.74.418.86.3
Strawberry GuavasRaw Strawberry Guavas4352.60.750.310.79075.5NANANANA23.52.52
Frozen BlackberriesBlackberries, frozen, unsweetened46920.070.380.76073.550NANANA23.45.53
NectarinesRaw Nectarines6822.20.170.0140.7607253.89.3410.733.211.67.23
Peeled European ChestnutsPeeled Raw European Chestnuts1531.90.360.0810.67067.6NANANANANA2.5
ElderberriesRaw Elderberries4112.050.0950.350.67075.6NANANANA28.82.7
LemonRaw Lemons Without Peel10343.10.40.270.6509626NANANA2911.4
Peaches, YellowRaw Yellow Peaches7691.920.150.0150.65073.464.511.81536.611.57
Acerola JuiceRaw Acerola Juice13043.90.890.570.6062.658.7NANANA3.95.2
Frozen BoysenberriesBoysenberries, frozen, unsweetened6001.560.0540.30.5907341.3NANANA326.6
FigsRaw Figs4051.20.2400.58077.866NANANA11.83.04
Macadamia NutsRaw Macadamia Nuts41.831.75.040.0860.5405.771.90.0290.0291.853.63.3
FeijoaRaw Feijoa4922.070.510.140.5307540.314.511.414.431.53.5
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow5000.90.07500.53072.371.3NANANA13.35
KumquatsRaw Kumquats4233.630.440.20.5206739.5NANANA27.57.94
Black CurrantsRaw European Black Currants4761.950.160.340.51073.2NANANANANA6.67
WatermelonRaw Watermelon10001.50.1600.5075.56233.6161246.1
LoquatsRaw Loquats6381.280.260.0830.49077.5NANANANA112.74
PearsRaw Pears5260.740.120.0050.4908051.333.813.73.7416.31.9
ApricotsRaw Apricots6252.440.1700.48069.557.85.881536.712.58.75
Mammy-appleRaw Mammy-apple5882.940.800.46073.5NANANANA17.62.94
BlueberriesRaw Blueberries5261.740.150.310.46076.352.42625.70.5812.63.9
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked1260.950.10.0110.4507752.4171619.310.34.53
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked920.950.10.0110.45076.8NANANANANA4.5
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened6522.870.650.420.4407259NANANA10.46
Raw Dried FigsFigs, dried, uncooked1201.120.1700.4207757.727.6300.084123.98
Lemon PeelRaw Lemon Peel6381.90.250.170.4010226.6NANANA67.79.57
Asian PearsRaw Asian Pears7141.640.0860.0070.3907650.4NANANA25.73.57
LimesRaw Limes100020.220.190.36010517NANANA287
American Type GrapesRaw American Type Grapes4481.570.510.110.35076.872.8NANANA4.032.82
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried82.61.50.220.0370.35066NANANANANA5.64
Chinese ChestnutsRaw Chinese Chestnuts1341.50.220.0380.35065.7NANANANANA5.63
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)9131.52800.3406.05NANANANA23.3
Coconut MilkRaw Coconut Milk1303127.600.3407.234.36NANANA2.873
Dried CoconutDried Coconut Meat45.529.32600.32010.83.34NANANA7.43.13
SoursopRaw Soursop4551.360.2300.31076.561.5NANANA154.55
CoconutRaw Coconut Meat84.728.42500.310135.28NANANA7.632.82
Cantaloupe MelonsRaw Cantaloupe Melons8821.680.450.410.3107269.416.513.638.47.947.4
LitchisRaw Litchis45520.450.30.307569.2NANANA5.93.77
CrabapplesRaw Crabapples3951.20.190.0590.29078.8NANANANANA1.58
PlumsRaw Plums6521.830.1100.29074.564.7203310.29.134.57
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit4761.330.310.20.2907558.627.6255.86.674.86
PomegranatesRaw Pomegranates3614.230.4300.29067.649.4NANANA14.56.04
Red CurrantsRaw Red And White Currants5361.070.0910.190.2807439.51917.33.27237.5
Red Sour CherriesRaw Red Sour Cherries6001.80.410.260.280735121254.89.66
TangerinesRaw Tangerines5661.750.220.10.27075.56013.61234.2104.6
Valencia OrangesRaw Valencia Oranges6121.840.210.0980.27072.8NANANANA15.36.37
Frozen StrawberriesStrawberries, frozen, unsweetened8570.940.0510.20.27078.33918.617.33.17183.7
QuincesRaw Quinces5260.530.05300.26080.5NANANANA102.1
ApplesRaw Apples with skin5770.980.160.0520.25079.760341412141.5
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried83.31.030.150.0260.24068NANANANANA4.38
Japanese ChestnutsRaw Japanese Chestnuts1951.030.150.0250.24068NANANANANA4.4
Honeydew MelonsRaw Honeydew Melons8331.170.320.280.22075.867.724.722.320.76.674.5
CranberriesRaw Cranberries6520.850.0520.140.22078284.3722.41.0423.53
Oranges with Peel Raw Oranges with Peel 4761.430.170.0760.21074NANANANA21.46.2
Pink GrapefruitRaw Pink and Red Grapefruit71410.150.0570.2107649.212.611.52511.45.5
Tangerine JuiceRaw Tangerine Juice6981.40.170.0770.2070.569NANANA1.43.5
Florida OrangesRaw Florida Oranges6521.370.160.0720.2075.359.6NANANA15.74.57
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened3190.410.0450.0060.2076.570.8NANANA5.742
Dried LitchisLitchis, dried1081.30.290.190.2076.671.6NANANA54.1
Apples no SkinRaw Apples without skin6250.810.130.0440.19079.86337.720.35.138.131.7
Fresh Orange juiceRaw Orange juice6671.330.160.0730.19069.356141227.61.334.67
Casaba MelonsRaw Casaba Melons10711.070.270.240.18070.561NANANA9.6412
Lime JuiceRaw Lime Juice12000.840.0960.0960.18010120.37.327.25.764.85.04
Macronutrients in Top 100 Raw Fruits & Nuts with the highest Omega 6 content per 300 kcal
In the above table you can find and compare the amount of macronutrients in raw fruits & nuts , sorted by most amount of Omega 6 per 300 calories.
Top 5 raw fruits & nuts with most amount of omega 6 per 300 calories are:
- English Walnuts
- Dried Watermelon Seed Kernels
- Hulled Hemp Seeds
- Dried Pine Nuts
- Dried Hulled Sesame Seed Kernels