Fruits: Contents of Omega – 3 and Omega – 6

Fruits

Serving Size

Omega-3 (mg)

Omega-6 (mg)

Acai Berry

One cup

95

186

Apple

One, medium

11

50

Apricot

One, medium

0

27

Banana

One, medium

32

54

Beauty Berry

One cup

ND

ND

Bilberry

One cup

81

112

Blackberry

One cup

135

270

Blueberry

One cup

85

130

Cantaloupe

One cup

72

55

Cherimoya

One, medium

ND

350

Cherries

One cup, without pits

68

72

Clementine

One, medium

ND

ND

Cranberry

One cup

22

32

Coconut, meat

100 grams

0

365

Dates

100 grams

4

15

Durian

100 grams

ND

ND

Elderberry

One cup

124

234

Fig

-       Raw , fresh

-       Dried

One, medium

0

0

72

28

Gac

100 grams

ND

ND

Goji Berry, fresh

100 grams

90

122

Grapefruit

One, medium

20

71

Grapes

One cup

16

56

Guava

One, medium

61

158

Jujube

-       Dried

-       Fresh

100 grams

ND

ND

ND

ND

Kiwifruit

One, medium

ND

ND

Lemon, with peel

One, medium

28

68

Lime

One, medium

13

24

Litchi (Lychee)

100 grams

65

67

Loganberry

One cup

87

172

Mandarin

One, medium

16

42

Mango

One, medium

76

30

Melon, canary

One, cup

79

57

Melon, honeydew

One, cup

56

44

Mulberries

One, cup

2

286

Nectarine

One, medium

3

155

Olive

100 grams

92

1215

Orange

One, medium

9

24

Papaya

One, medium

75

18

Passion Fruit

One cup

3

968

Peach

One, medium

3

125

Pear

One, medium

0

51

Persimmon

One, medium

7

66

Pineapple

One cup

28

38

Pitaya (Dragon Fruit)

100 grams

ND

ND

Plantain

One, medium

45

77

Plum

One, medium

0

30

Pomegranate

One, medium

0

222

Prickly Pear

One cup

34

276

Quince

One, medium

0

122

Raspberries

One cup

155

305

Satsuma

One, medium

16

40

Sea Buckthorn

One cup

ND

ND

Strawberry

one cup, sliced

110

150

Tangerine

One, medium

16

42

Tamarillo

100 grams

ND

ND

Watermelon

One cup

0

75