Healthy Sources of Omega 3 and 6

This week’s Nutrition Diva podcast talks about the recommended intake of omega 6 fats.  How much is enough? How much is too much?

Here’s a guide to the omega-6 and omega-3 content of a variety of healthy foods. Click on any column to sort the list by that value.

Want a food added to the table? Add your request in the comment section and I’ll do my best to add it.

FoodServingGramsTotal Fat (g)Total PUFA (g)O-6O-3
Brazilnuts1/4 cup3322770
Canola oil1 Tbsp1414431
Chia seeds1 Tbsp103212
Corn oil1 Tbsp1414770
Flaxseeds1 Tbsp11430.52.5
Grapeseed oil1 Tbsp141410100
Hemp hearts1 Tbsp105431
Peanut butter2 Tbsp3216440
Pecans1/4 cup2518550
Pinenuts1/4 cup342311110
Pumpkin seeds1 Tbsp3216770
Rice bran oil1 Tbsp1414550
Salmon, cooked3 oz85730.52
Sesame seeds1 Tbsp96220
Sunflower seeds1 Tbsp3619820
Tofu, firm3 oz855220
Tuna, white3 oz853101
Walnuts1/4 cup302014113

 

 

5 thoughts on “Healthy Sources of Omega 3 and 6

  1. I would be very curious how olive oil stacks up if you wouldn’t mind providing that data. If canola oil has a better 3 to 6 ratio, it’s interesting that it’s overshadowed by olive oil in perceived health benefits.

    1. Flax (but not chia) do have a somewhat digestion resistant outer shell. To prevent them from passing through undigested, you can grind them or you can just chew them!

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