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

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