WalnutsEnglish Walnuts76.5504.76.9429010.520.0690.0611.865.1211.6
Watermelon Seed KernelsDried Watermelon Seed Kernels89.842.58.78NA25.2013.7NANANANANA25.4
Hemp SeedsHulled Hemp Seeds90444.169.062507.841.360.280.180.773.628.5
Pine NutsDried Pine Nuts74.350.83.640.1224.609.72.670.0520.0522.562.7510
Sesame Seed KernelsDried Hulled Sesame Seed Kernels79.248.57.180.212009.30.380.0550.0790.259.216.2
Pinyon Pine NutsDried Pinyon Pine Nuts79.548.57.450.6319.8015.3NANANANA8.59.2
Sunflower SeedsDried Sunflower Seed Kernels85.6443.80.05119.70172.24NANA2.147.3617.8
Whole Sesame SeedsDried Whole Sesame Seeds87.343.36.070.3318.7020.50.26NANANA10.315.5
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels89.4447.750.1118.509.581.250.130.1215.3727
BrazilnutsDried Brazilnuts765112.20.02718.508.91.77001.775.711
Dried BeechnutsNuts, beechnuts, dried8743.44.961.4816029NANANANANA5.4
HickorynutsDried Hickorynuts76495.360.815.7014NANANANA4.879.7
PecansPecans nuts72.4524.470.71150102.870.0290.0292.826.956.64
Pistachio NutsRaw Pistachio Nuts89.340.55.270.2612.6024.36.840.210.296.139.4618
AlmondsNuts, almonds86.4433.30.00310.6018.63.760.0950.153.410.818.3
Cashew NutsRaw Cashew Nuts9039.67.040.0567.04027.35.340.0450.0455.25316.5
HazelnutsNuts, hazelnuts or filberts79.648.43.550.0696.24013.33.460.0560.0563.347.7212
ChiaDried Chia Seeds10331.63.4318.36043.3NANANANA35.417
FlaxseedSeeds, flaxseed9439.53.4321.45.530271.4500.371.0825.617
Dried PilinutsNuts, pilinuts, dried69.555.321.7NA5.302.77NANANANANA7.5
AvocadosRaw Avocados313466.640.395.23026.72.060.381.160.19216.25
GooseberriesRaw Gooseberries11366.60.430.523.080116NANANANA4910
CarambolaRaw StarFruit16135.320.310.442.53010964NANANA4516.8
MulberriesRaw Mulberries11634.530.310.0122.4011494NANANA19.816.7
RaspberriesRaw Raspberries9626.250.181.22.4011542.522.6181.9262.511.5
Prickly PearsRaw Prickly Pears12206.20.820.282.270117NANANANA448.9
BlackberriesRaw Blackberries11635.70.161.12.16011256.728270.8161.616
GuavasRaw Common Guavas735720.822.1010565.6NANANA39.718.8
Passion-fruit, PurpleRaw Passion-fruit, Purple5153.60.30.0052.1012157.7NANANA53.611.3
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1345.951.10.252.10103NANANANA15.68.54
Green KiwifruitRaw Green Kiwifruit8204.260.240.342012073.735.733.71.2324.69.34
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2355.310.221.870107NANANANA195.7
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled1365.310.221.870106NANANANANA6.8
Sweetened Dried BlueberriesBlueberries, dried, sweetened1583.940.320.261.80126106NANANA123.94
Frozen BlueberriesBlueberries, frozen, unsweetened9806.270.521.11.64011983NANANA26.54.1
Lotus SeedsRaw Lotus Seeds5622.980.490.151.6097NANANANANA23.2
StrawberriesRaw Strawberries15634.70.2311.4012076.438317.3431.310.5
Strawberry GuavasRaw Strawberry Guavas7254.351.250.511.30126NANANANA394.2
Frozen BlackberriesBlackberries, frozen, unsweetened7813.360.120.641.27012283.4NANANA399.2
NectarinesRaw Nectarines11363.640.280.0231.26012089.715.61855.319.312
Peeled European ChestnutsPeeled Raw European Chestnuts2553.20.60.141.120113NANANANANA4.16
ElderberriesRaw Elderberries6853.420.160.581.10126NANANANA484.52
LemonRaw Lemons Without Peel17245.170.670.451.1016143NANANA48.319
Peaches, YellowRaw Yellow Peaches12823.20.240.0261.08012210819.6256119.211.7
Acerola JuiceRaw Acerola Juice21746.521.480.961010498NANANA6.528.7
Frozen BoysenberriesBoysenberries, frozen, unsweetened10002.60.090.50.98012269NANANA5311
FigsRaw Figs6762.030.4100.970130110NANANA19.65.07
Macadamia NutsRaw Macadamia Nuts69.652.88.40.140.909.623.20.0490.0493.165.5
FeijoaRaw Feijoa8203.440.850.240.88012567.224192452.55.8
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow8331.50.1300.880120119NANANA1.675.6
KumquatsRaw Kumquats7046.060.730.330.87011266NANANA45.813.2
Black CurrantsRaw European Black Currants7943.250.270.570.850122NANANANANA11
WatermelonRaw Watermelon16672.50.2700.8301261035626.3206.6710
LoquatsRaw Loquats10642.130.430.140.820129NANANANA184.57
PearsRaw Pears8771.230.190.0090.82013485.556.3236.23273.16
ApricotsRaw Apricots10424.060.2800.80116969.824.7612114.6
Mammy-appleRaw Mammy-apple9804.91.3300.770123NANANANA29.44.9
BlueberriesRaw Blueberries8772.90.250.510.77012787.443.6430.96216.5
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked2091.60.170.0190.75012887.328.226.832.2177.55
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked1541.60.170.0180.750128NANANANANA7.52
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened10874.81.10.710.73012098NANANA17.410
Raw Dried FigsFigs, dried, uncooked2011.870.2900.690128964649.80.1419.76.63
Lemon PeelRaw Lemon Peel10643.20.410.280.67017044.4NANANA11316
Asian PearsRaw Asian Pears11902.740.140.0120.64012784NANANA435.95
LimesRaw Limes16673.330.370.320.6017628NANANA46.711.7
American Type GrapesRaw American Type Grapes7462.60.850.180.590128121NANANA6.74.7
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1382.50.370.0620.580110NANANANANA9.4
Chinese ChestnutsRaw Chinese Chestnuts2232.480.370.0630.580110NANANANANA9.38
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)15252.546.600.57010NANANANA3.335.5
Coconut MilkRaw Coconut Milk217524600.570127.26NANANA4.84.98
Dried CoconutDried Coconut Meat75.84943.300.530185.57NANANA12.35.2
SoursopRaw Soursop7582.270.3900.520128103NANANA257.58
CoconutRaw Coconut Meat14147.34200.52021.58.8NANANA12.74.7
Cantaloupe MelonsRaw Cantaloupe Melons14712.80.750.680.51012011627.522.66413.212.4
LitchisRaw Litchis7583.330.750.490.510125115NANANA9.856.3
CrabapplesRaw Crabapples6581.970.320.0990.480131NANANANANA2.63
PlumsRaw Plums10873.040.1800.48012410833.4551715.27.6
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit7942.220.520.340.4801259846429.7118.1
PomegranatesRaw Pomegranates6027.050.7200.48011382.3NANANA2410
Red CurrantsRaw Red And White Currants8931.80.150.310.4701236631.528.85.4538.412.5
Red Sour CherriesRaw Red Sour Cherries100030.680.440.460122853541.881610
TangerinesRaw Tangerines9432.920.370.170.45012610022.62057177.64
Valencia OrangesRaw Valencia Oranges10203.060.360.160.450121NANANANA25.510.6
Frozen StrawberriesStrawberries, frozen, unsweetened14291.570.0860.330.4401306531295.3306.14
QuincesRaw Quinces8770.880.08800.430134NANANANA16.73.5
ApplesRaw Apples with skin9621.630.270.0870.41013310056.723.420232.5
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1391.720.250.0430.40113NANANANANA7.3
Japanese ChestnutsRaw Japanese Chestnuts3251.720.250.0420.40113NANANANANA7.3
Honeydew MelonsRaw Honeydew Melons13891.940.530.460.3601261134137.234.4117.5
CranberriesRaw Cranberries10871.40.0870.240.36013046.47.337.41.74395
Oranges with Peel Raw Oranges with Peel 7942.40.280.130.350123NANANANA35.710.3
Pink GrapefruitRaw Pink and Red Grapefruit11901.670.250.0950.35012782211941.8199.17
Tangerine JuiceRaw Tangerine Juice11632.330.280.130.340117115NANANA2.335.8
Florida OrangesRaw Florida Oranges10872.30.270.120.34012599NANANA267.6
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened5320.690.0740.0110.340128118NANANA9.573.35
Dried LitchisLitchis, dried1812.170.490.320.330128119NANANA8.36.86
Apples no SkinRaw Apples without skin10421.350.220.0730.32013310563348.5413.52.8
Fresh Orange juiceRaw Orange juice11112.220.270.120.3201169323.620462.227.78
Casaba MelonsRaw Casaba Melons17861.80.450.390.30118102NANANA1620
Lime JuiceRaw Lime Juice20001.40.160.160.3016833.812129.688.4
Macronutrients in Top 100 Raw Fruits & Nuts with the highest Omega 6 content per 500 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 500 calories.
Top 5 raw fruits & nuts with most amount of omega 6 per 500 calories are:
- English Walnuts
- Dried Watermelon Seed Kernels
- Hulled Hemp Seeds
- Dried Pine Nuts
- Dried Hulled Sesame Seed Kernels