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