Omega-3 and Omega-6
Ratio in Foods



Essential Fatty Acids in Oils

EFA content in grams per 100 grams

Omega-3s (100g)

(g)

Omega-6s (100g)

(g)

Flax / Linseed oil

58

Safflower oil

74

Flax / Linseeds

15- 30

Grapeseed oil

68

Walnut oil

11.5

Sunflower oil

63

Canola / Rapeseed oil

7

Walnut oil

58

Soybean oil

7

Soybean oil

51

Wheatgerm oil

5

Corn oil

50

 

Essential Fatty Acids in Nuts

EFA content in grams per 100 grams

Omega-3s (100g)

(g)

Omega-6s (100g)

(g)

Walnuts

5.5

Walnuts

28

Hazelnuts

trace

Hazelnuts

4

Cashews

trace

Cashews

8

Almonds

trace

Almonds

10

Brazils

trace

Brazils

23



Essential Fatty Acids in Seeds

EFA content in grams per 100 grams

Omega-3s (100g)

(g)

Omega-6s (100g)

(g)

Flax / Linseeds

15- 25

Flax / Linseeds

6

Pumpkin seeds

7- 10

Pumpkin seeds

20

Sunflower seeds

trace

Sunflower seeds

30

Sesame seeds

trace

Sesame seeds

25

Pine nuts

1

Pine nuts

25




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