Foods containing FATTY ACIDS, POLYUNSATURATED, 20:3, EICOSATRIENOIC (Omega-6)

Day: Current Food Plan
1 teaspoon = 5 gm / .17 oz 1 tablespoon = 15 gm / .5 oz 1 oz = 30 gm 1 cup = 240 gm / 8 oz 1 pound = 454 gm / 16 oz
mg per 100 grams Significant Amount Food Serving Size Typical Serving
353 🏆 Nuts, pine nuts, pignolia, dried
183 🏆 Animal fat, native, bearded seal, oil (oogruk oil)
152 🏆 Spices, pepper, black
74 🏆 Pork, cured, bacon, cooked, pan-fried
71 🏆 Pork, cured, bacon, cooked, microwaved
70 🏆 Pork, cured, bacon, raw
70 🏆 Pork, separable fat, raw
60 🏆 Fish, catfish, channel (bullhead), farmed, raw
59 🏆 Pork, separable fat, cooked
54.800000000000004 🏆 Egg, chicken, yolk, fresh or frozen, raw
38 Peanuts, all types, oil-roasted, salted
38 Peanuts, all types, oil-roasted
34 Meatball, Italian style, frozen
31 Fast foods, entree, chicken, breaded and fried, skin and breading from all pieces
30 Chicken, wing, frozen, glazed, barbecue flavour, heated in the microwave
30 Fast foods, entree, chicken, breaded and fried, wing, meat only, skin and breading removed
30 Fast foods, breakfast, bagel, with egg, sausage patty, cheese, and condiments
30 Chicken, wing, frozen, glazed, barbecue flavour, heated in conventional oven
30 Fish, salmon, red (sockeye), native, filets with skin, smoked
27 Fish, trout, rainbow, farmed, raw
27 Turkey, all classes, skin and separable fat only, roasted
27 Cheese, Parmesan, dry grated
26 Fast foods, pizza, sausage, thin crust
25 Fish, salmon, sockeye (red), raw
25 Turkey bacon, cooked
25 Fast foods, breakfast, bagel, with breakfast steak, egg, cheese, and condiments
25 Fast foods, entree, chicken, breaded and fried, drumstick, meat only, skin and breading removed
25 Fish, tilapia, baked or broiled
24 Turkey, all classes, liver, simmered
24 Turkey, all classes, skin and separable fat only, raw
24 Fish, trout, brook, raw
23 Fast foods, entree, chicken, breaded and fried, thigh, meat only, skin and breading removed
23 Fish, swordfish, raw
23 Chicken, wing, frozen, glazed, barbecue flavour
23 Chicken, broiler, thigh, meat, roasted
22 Fast foods, pizza, pepperoni, thin crust
22 Chicken, broiler, breast, skinless, boneless, meat, braised
21 Turkey, all classes, liver, raw
21 Chicken, broiler, drumstick, meat, roasted
20 Turkey, tom, thigh, meat and skin, roasted
20 Quesadilla with cheese
20 Chicken, broiler, breast, skinless, boneless, meat, grilled
20 Turkey, hen, thigh, meat and skin, roasted
20 Corn dog, wiener/sausage with cornflour coating, frozen, prepared
20 Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments
19 Turkey, tom, dark meat and skin, roasted
19 Turkey, tom, leg, meat and skin, roasted
19 Turkey, hen, leg, meat and skin, roasted
19 Turkey, all classes, back, meat and skin, roasted
19 Fast foods, pizza, sausage, regular crust
19 Turkey, hen, thigh, meat only, roasted
19 Turkey, hen, dark meat and skin, roasted
19 Turkey, tom, thigh, meat, roasted
18 Turkey, all classes, dark meat and skin, roasted
18 Turkey, all classes, thigh, meat and skin, roasted
18 Turkey, hen, dark meat only, roasted
18 Sauce, mustard, yellow, ready-to-serve
18 Turkey, all classes, back, meat only, roasted
18 Turkey, hen, leg, meat only, roasted
18 Turkey, tom, dark meat only, roasted
18 Chicken, broiler, breast, meat, cooked, rotisserie, with seasoning
18 Chicken, broiler, thigh, meat, raw
18 Fast foods, entree, chicken, breaded and fried, breast, meat only, skin and breading removed
18 Turkey, tom, drumstick, meat and skin, roasted
18 Turkey, tom, leg, meat, roasted
17 Fish, salmon, sockeye (red), canned, drained solids, salted
17 Turkey, all classes, leg, meat and skin, roasted
17 Turkey, all classes, dark meat only, roasted
17 Turkey, tom, drumstick, meat, roasted
17 Fish, salmon, sockeye (red), canned, total can contents
17 Turkey, hen, drumstick, meat and skin, roasted
17 Turkey, all classes, leg, meat only, roasted
17 Turkey, all classes, thigh, meat only, roasted
17 Turkey, all classes, ground, cooked
16 Turkey, hen, wing, meat and skin, roasted
16 Turkey, broiler, wing, meat and skin, roasted
16 Pork, leg, inside, boneless, lean and fat, raw
16 Avocado, raw, all commercial varieties
16 Turkey, all classes, drumstick, meat and skin, roasted
16 Chicken, broiler, drumstick, meat, raw
16 Turkey, hen, drumstick, meat only, roasted
16 Turkey, all classes, wing, meat and skin, roasted
16 Avocado, raw, california
15 Turkey, tom, meat and skin, roasted
15 Turkey, broiler, dark meat and skin, roasted
15 Turkey, all classes, drumstick, meat only, roasted
15 Turkey, tom, wing, meat and skin, roasted
15 Turkey, broiler, thigh, meat and skin, roasted
15 Turkey, all classes, back, meat and skin, raw
15 Fast food, quesadilla, chicken
14 Turkey, broiler, leg, meat and skin, roasted
14 Fast foods, pizza, cheese and pepperoni, regular crust
14 Chicken nuggets, white meat, pre-cooked, frozen, not heated
14 Turkey, broiler, dark meat only, roasted
14 Turkey, tom, meat only, roasted
14 Turkey, broiler, drumstick, meat and skin, roasted
14 Fast foods, pizza, cheese, thin crust
14 Fast foods, pizza, cheese and pepperoni, thick crust
14 Turkey, all classes, meat and skin, roasted
14 Turkey, hen, thigh, meat and skin, raw
14 Spaghetti and meatballs, restaurant prepared
14 Turkey, broiler, thigh, meat only, roasted
14 Turkey, hen, meat and skin, roasted
14 Turkey, hen, dark meat and skin, raw
14 Tamale, pork
13 Turkey, broiler, leg, meat only, roasted
13 Mozzarella sticks, fried
13 Turkey, tom, light meat and skin, roasted
13 Turkey, hen, meat only, roasted
13 Turkey, hen, drumstick, meat and skin, raw
13 Turkey, all classes, meat only, roasted
13 Fish, salmon, pink, canned, drained solids with bone
13 Fish, salmon, pink (humpback), raw
13 Turkey, all classes, wing, meat only, roasted
13 Fish, salmon, pink (humpback), canned, solids with bone and liquid, salted
13 Fish, salmon, sockeye (red), canned, drained solids, without skin and bones
13 Turkey, all classes, back, meat only, raw
13 Turkey, tom, breast, meat and skin, roasted
13 Tamale, cheese
13 Chicken pot pie, frozen, prepared
13 Turkey, hen, wing, meat only, roasted
13 Turkey, hen, leg, meat and skin, raw
13 Chicken nuggets, dark and white meat, pre-cooked, frozen, not heated
13 Turkey, broiler, wing, meat only, roasted
12 Turkey, hen, leg, meat only, raw
12 Turkey, all classes, drumstick, meat and skin, raw
12 Fish, steelhead trout, meat, dried
12 Crustaceans, lobster, american (northern), boiled or steamed
12 Turkey, hen, drumstick, meat only, raw
12 Turkey, hen, dark meat only, raw
12 Turkey, tom, breast, meat, roasted
12 Turkey, broiler, drumstick, meat only, roasted
12 Turkey, tom, light meat only, roasted
12 Turkey, tom, dark meat and skin, raw
12 Turkey, tom, wing, meat, roasted
12 Chicken, broiler, breast, skinless, boneless, meat, raw
12 Turkey, hen, wing, meat and skin, raw
12 Turkey, all classes, light meat and skin, roasted
12 Turkey, all classes, leg, meat and skin, raw
12 Turkey, tom, drumstick, meat and skin, raw
12 Turkey, all classes, dark meat and skin, raw
12 Turkey, hen, thigh, meat only, raw
12 Pulled pork in barbecue sauce
12 Turkey, broiler, meat and skin, roasted
12 Pork, feet, raw
12 Turkey, all classes, thigh, meat and skin, raw
12 Turkey, hen, light meat and skin, roasted
11 Turkey, broiler, meat only, roasted
11 Chicken tenders, breaded, frozen, prepared
11 Turkey, all classes, ground, raw
11 Peanuts, all types, dry roasted
11 Turkey, broiler, breast, meat and skin, raw
11 Turkey, broiler, light meat and skin, raw
11 Turkey, broiler, wing, meat and skin, raw
11 Mollusks, oyster, eastern (blue point), wild, boiled or steamed
11 Turkey, tom, thigh, meat and skin, raw
11 Turkey, broiler, meat and skin, raw
11 Turkey, tom, dark meat only, raw
11 Turkey, all classes, dark meat only, raw
11 Pork, cured, back bacon, pan-fried
11 Turkey, tom, leg, meat and skin, raw
11 Turkey, tom, drumstick, meat only, raw
11 Turkey, hen, breast, meat and skin, roasted
11 General Tao (Tso) chicken
11 Turkey, hen, meat and skin, raw
11 Turkey, all classes, leg, meat only, raw
11 Fish, Salmon, pink, canned, drained solids, without skin and bones
11 Turkey, all classes, breast, meat and skin, roasted
11 Pork, shoulder, picnic (arm), lean, braised
11 Turkey, broiler, thigh, meat and skin, raw
11 Turkey, all classes, wing, meat and skin, raw
11 Turkey, broiler, dark meat and skin, raw
11 Peanuts, all types, dry-roasted, salted
11 Turkey, broiler, leg, meat and skin, raw
11 Turkey, all classes, thigh, meat only, raw
10 Fast foods, mexican, taco with beef, cheese and lettuce, soft
10 Turkey, tom, leg, meat only, raw
10 Turkey, all classes, breast, meat only, roasted
10 Fast foods, pizza, cheese, thick crust
10 Fish, salmon, Atlantic, farmed, raw
10 Fast foods, sandwiches and burgers, crispy chicken fillet sandwich, with lettuce tomato and mayonnaise
10 Turkey, hen, breast, meat only, roasted
10 Turkey, all classes, drumstick, meat only, raw
10 Fast foods, breakfast, bagel, with ham, egg and cheese
10 Soup, NISSIN, OODLES OF NOODLES TOP RAMEN, ramen noodles, oriental flavour, dry
10 Soup, NISSIN, OODLES OF NOODLES TOP RAMEN ramen noodles, oriental flavour, dry, water added
12 Oz/ 340gm
10 Turkey, broiler, thigh, meat only, raw
10 Fast foods, mexican, taco with chicken, cheese and lettuce, soft
10 Fast foods, pizza, cheese, regular crust
10 Peanut butter, smooth type, fat, sugar and salt added
10 Turkey, all classes, light meat only, roasted
10 Turkey, broiler, light meat and skin, roasted
10 Chicken parmesan
10 Turkey, tom, wing, meat and skin, raw
10 Turkey, tom, thigh, meat only, raw
10 Peanut butter, smooth type, fat and sugar added
10 Chinese dish, orange chicken, restaurant prepared
10 Turkey, broiler, breast, meat only, raw
10 Turkey, broiler, drumstick, meat and skin, raw
10 Turkey, hen, meat only, raw
10 Turkey, all classes, meat and skin, raw
10 Pizza, cheese, thin crust, frozen, cooked
10 Pork, cured, back bacon (cornmeal, peameal), uncooked
10 Fish, tilapia, raw
10 Turkey, hen, light meat only, roasted
9 Turkey, broiler, light meat only, roasted
9 Turkey, all classes, breast, meat and skin, raw
9 Turkey, broiler, leg, meat only, raw
9 Turkey, hen, wing, meat only, raw
9 Turkey, tom, meat and skin, raw
9 Turkey, broiler, dark meat only, raw
9 Turkey, hen, breast, meat and skin, raw
9 Turkey, broiler, breast, meat and skin, roasted
9 Turkey, broiler, drumstick, meat only, raw
9 Turkey, broiler, light meat only, raw
9 Granola bar, crunchy, fruit and/or nut
9 Turkey, all classes, light meat and skin, raw
9 Turkey, broiler, meat only, raw
9 Turkey, hen, light meat and skin, raw
9 Turkey, all classes, meat only, raw
9 Fast foods, sandwiches and burgers, hamburger, large, double patty, with condiments, vegetables and mayonnaise
8 Turkey, tom, light meat and skin, raw
8 Turkey, broiler, breast, meat only, roasted
8 Turkey, all classes, light meat only, raw
8 Turkey, hen, light meat only, raw
8 Fish, ocean perch, Atlantic, raw
8 Fast foods, chicken tenders, breaded
8 Turkey, all classes, breast, meat only, raw
8 Turkey, all classes, wing, meat only, raw
8 Fish, halibut, Atlantic or Pacific, raw
8 Turkey, hen, breast, meat only, raw
8 Turkey, tom, meat only, raw
8 Granola bar, crunchy, plain
7 Turkey, tom, breast, meat and skin, raw
7 Spaghetti, with meatballs in tomato sauce, canned
7 Fast foods, side dish, coleslaw
7 Turkey, tom, wing, meat only, raw
7 Fish, steelhead trout, boiled, canned
7 Fish, flatfish (flounder or sole or plaice), raw
7 Chili without beans, canned
7 Fish, smelt, dried
7 Meal replacement (cereal), ready to eat, Vector, Kellogg's
7 Turkey, broiler, wing, meat only, raw
6 Pork, loin, rib chop (rib end), bone-in, lean, roasted
6 Lamb, Canadian, shoulder, whole, lean, cooked
6 Turkey, tom, light meat only, raw
6 Chinese dish, sweet and sour pork, restaurant prepared
6 Ravioli, cheese-filled with marinara sauce
6 Game meat, bison, ground, cooked, pan-broiled
6 Cereal, ready to eat, Cheerios, General Mills
6 Dulce de leche (caramelized milk)
6 Lemon chicken, restaurant prepared
6 Crustaceans, shrimp, mixed species, raw
6 Turkey, tom, breast, meat only, raw
6 Lamb, Canadian, ground, cooked
5 Fast Foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments, vegetables and mayonnaise
5 Cookie, chocolate chip, soft type, commercial
5 Nuts, pistachio nuts, dry roasted
5 Cereal, ready to eat, Raisin Bran, Kellogg's
5 Lamb, Canadian, rib, lean, cooked
5 Cookie, chocolate chip, commercial, regular, higher fat
5 Chinese dish, sweet and sour chicken, restaurant prepared
5 Lasagna with meat and sauce, frozen
5 Chinese dish, Kung Pao chicken, restaurant prepared
5 Crustaceans, crab, blue, boiled or steamed
5 Fish, rockfish, pacific ocean perch, mixed species, raw
5 Nuts, pistachio nuts, dry roasted, salted
4 Chinese dish, chicken and vegetables, restaurant prepared
4 Granola bar, chewy, chocolate coated, all flavours
4 Lasagna with meat and sauce, low fat, frozen
4 Chili con carne with beans, canned
4 Chinese dish, beef and vegetable, restaurant prepared
4 Ravioli, meat-filled, with tomato or meat sauce, canned
4 Macaroni and cheese, frozen
3 Game meat, elk, ground, cooked, pan-broiled
3 Ravioli, cheese and tomato sauce, frozen, not prepared
3 Taquito, chicken and cheese, frozen, heated in oven
3 Pork, cured, ham, shank, bone-in, separable lean only, heated, roasted
3 Lamb, Canadian, shoulder, whole, lean, raw
3 Pork, loin, sirloin chop, bone-in, lean, braised
3 Macaroni and cheese, box mix with cheese sauce, prepared
3 Restaurant, Chinese, noodles, crunchy
3 Fish, tuna, yellowfin, fresh, raw
3 Lamb, Canadian, ground, raw
3 Bread, garlic
3 Granola bar, cereal bar, fruit-filled, all flavours
3 Grains, wheat flour, white, bread flour
3 Milk, fluid, partly skimmed, 2% M.F.
3 Refried beans
3 Grains, wheat flour, whole-wheat
3 Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted
3 Taquito, beef and cheese, frozen, heated in oven
3 Chicken, broiler, gizzard, simmered
2 Tamale, corn
2 Fast foods, sandwiches and burgers, hamburger, large, single patty, with condiments, vegetables and mayonnaise
2 Soup, ramen noodles, beef flavour, dry
2 Cereal, ready to eat, Honey Bunches of Oats with almonds, Post
2 Spaghetti with pomodoro sauce (tomato sauce)
2 Salad dressing, mayonnaise, commercial, regular
2 Fish, haddock, raw
2 Cheese, cottage, (2% M.F.)
2 Dip, cheese with chili peppers, ready-to-serve
2 Snacks, potato chips, lightly salted
2 Soup, ramen noodles, any flavour, dry
2 Fish, pollock, (alaska), raw
2 Salad dressing, italian, fat free
2 Fish, cod (gray cod), pacific, raw
2 Granola bar, chewy, chocolate chip
2 Soup, ramen noodles, chicken flavour, dry
2 Mollusks, scallop, mixed species, raw
1 Lamb, Canadian, rib, lean, raw
1 Chinese dish, soup, egg drop, restaurant prepared
1 Cracker, saltine (also oyster, soda, soup)
1 Spaghetti, without meat, canned
1 Grains, wheat flour, white, all purpose, unbleached
1 Refried beans, canned
1 Mollusks, clam, mixed species, raw
1 Snacks, potato chips, dried potatoes, light
1 Soup, black bean, ready-to-serve
1 Potato salad with egg
1 Refried beans, canned, reduced sodium
1 Fast foods, side dish, potato, french-fried in vegetable oil
1 Cracker, standard snack-type, with whole-wheat
1 Cracker, saltine (also oyster, soda, soup), low sodium
1 Fish, tuna, light, canned in water, drained, salted
1 Snacks, popcorn, microwave, butter flavour
1 Grains, wheat flour, white, all purpose, bleached
1 Fish, fish sticks, frozen, prepared
1 Grains, wheat flour, white, cake flour
1 Snacks, potato chips, plain, salted
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