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.
|Food||Serving||Grams||Total Fat (g)||Total PUFA (g)||O-6||O-3|
|Canola oil||1 Tbsp||14||14||4||3||1|
|Chia seeds||1 Tbsp||10||3||2||1||2|
|Corn oil||1 Tbsp||14||14||7||7||0|
|Grapeseed oil||1 Tbsp||14||14||10||10||0|
|Hemp hearts||1 Tbsp||10||5||4||3||1|
|Peanut butter||2 Tbsp||32||16||4||4||0|
|Pumpkin seeds||1 Tbsp||32||16||7||7||0|
|Rice bran oil||1 Tbsp||14||14||5||5||0|
|Salmon, cooked||3 oz||85||7||3||0.5||2|
|Sesame seeds||1 Tbsp||9||6||2||2||0|
|Sunflower seeds||1 Tbsp||36||19||8||2||0|
|Tofu, firm||3 oz||85||5||2||2||0|
|Tuna, white||3 oz||85||3||1||0||1|
5 thoughts on “Healthy Sources of Omega 3 and 6”
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.
Olive oil is favored because it’s high in MONOunsaturated fats. Only a small portion (about 10%) of the fat in olive oil is POLYunsaturated and of that it’s mostly omega-6. More details (and another nifty chart) in this post: https://nutritionovereasy.com/2015/11/which-oil-is-best/
Gotcha. Thank you Monica! I appreciate the other link you provided; that’s very helpful.
Do we actually get the O-6 from whole chia or flax seeds, or do they have to be ground to meal to count?
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!