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Top 10 Foods with the Highest Omega 3 to Omega 6 Ratio

Several studies suggest that eating a diet with a high Omega 3 to Omega 6 ratio can lead to a reduced risk of cancer, cardiovascular disease, inflammation, developmental disorders, and cognitive aging. In the current Western, or modern, diet most people eat 15 to 16 times more Omega 6s than Omega 3s. People should aim for a ratio of 1 to 4 Omega 6s for every Omega 3. This article is intended to suggest foods with a good Omega 3 to Omega 6 ratio, so that you can achieve a better balance in the fats you eat. Foods with a high Omega 3 to Omega 6 ratio include fish roe (caviar), fish, mussels, oysters, scallops, beans, herbs, green vegetables, tropical fruit, flax seeds, and salad greens. Below is a list of foods with high omega 3 to omega 6 ratios, for more, see the extended list of Omega 3 to Omega 6 rich foods.

#1: Seafood (Caviar)
Omega-3 100g Per ounce (28g)Omega 3 to Omega 6 Ratio
6803mg 1905mg 84.2
Other Seafood With a High Omega 3 to Omega 6 Ratio: Queen Crab (61), Cuttlefish (57), Lobster (32), Mussels (25), Oysters (25), Octopus (21), Clams (13), Scallops (11), and Crayfish (3). Click to see complete nutrition facts.



#2: Fish (Striped Bass, cooked)
Omega-3 100g Per 3oz (85g)Omega 3 to Omega 6 Ratio
967mg 1199mg 51
Other Fish With a High Omega 3 to Omega 6 Ratio: Pollock (49), Sea Bass (30), Cod (29), Whiting (27), Perch (26), Tuna (25), Mackerel (15), Herring (14), Snapper (14), Salmon (13), and Halibut (6). Click to see complete nutrition facts.



#3: Canned Fish & Seafood (Salmon)
Omega-3 100g Per 3oz (85g)Omega 3 to Omega 6 Ratio
1834mg 1559mg 32
Other Canned Fish & Seafood With a High Omega 3 to Omega 6 Ratio: Tuna (32), Cod (29), Shrimp (25), Mackerel (15), Sardines (12), Herring (7), Crab (6), and Anchovy (6). Click to see complete nutrition facts.



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#4: Fish Oil (Salmon)
Omega-3 100g Per tablespoon (14g)Omega 3 to Omega 6 Ratio
37044mg 5186mg 24
Other Fish Oils With a High Omega 3 to Omega 6 Ratio: Cod Liver Oil (21), Menhaden (14), and Sardine (13). Click to see complete nutrition facts.



#5: Mungo Beans (aka: Urad Dahl, Black Gram, Black Lentil)
Omega-3 100g Per cup (180g)Omega 3 to Omega 6 Ratio
335mg 603mg 14
Other Beans With a High Omega 3 to Omega 6 Ratio: Navy Beans (2), French Beans (1.7), Kidney Beans & Snap (String) Beans (1.6), Broad Beans (1.5), and Pinto Beans (1.4). Click to see complete nutrition facts. Please note: Mungo beans are not like Green Mung beans. More info is here.



#6: Herbs (Peppermint)
Omega-3 100g Per 2 tablespoons (3g)Omega 3 to Omega 6 Ratio
435mg 13mg 6.3
Other Herbs With a High Omega 3 to Omega 6 Ratio:) Spearmint (6.3), Thyme (5.3), Basil (4.3), Dried Tarragon (4), Marjoram (2.7), Oregano & Saffron (1.7). Click to see complete nutrition facts.



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#7: Green Vegetables (Spinach, cooked)
Omega-3 100g Per cup (180g)Omega 3 to Omega 6 Ratio
92mg 166mg 5.4
Other Green Vegetables With a High Omega 3 to Omega 6 Ratio: Canned Spinach (5.4), New Zealand Spinach (5.1), Green Cauliflower (3.6), Chinese Broccoli (3.4), Broccoli & Turnip Greens (2.3), Brussels' Sprouts (2.2), and Cabbage (1.6). Click to see complete nutrition facts.



#8: Tropical Fruit (Papaya)
Omega-3 100g Per papaya (157g)Omega 3 to Omega 6 Ratio
47mg 74mg 4.3
Other Tropical Fruits With a High Omega 3 to Omega 6 Ratio: Mango (2.7), Kiwi Fruit (1.3), Cantaloupe & Honeydew Melon (1.3). Click to see complete nutrition facts.



#9: Seeds (Flaxseeds)
Omega-3 100g Per tablespoon (10g)Omega 3 to Omega 6 Ratio
22813mg 2281mg 3.9
Other Seeds With a High Omega 3 to Omega 6 Ratio: Chia Seeds (3.1). Click to see complete nutrition facts.



#10: Salads (Iceberg Lettuce)
Omega-3 100g Per serving (89g)Omega 3 to Omega 6 Ratio
52mg 46mg 2.5
Other Salads With a High Omega 3 to Omega 6 Ratio: Butterhead Lettuce, Cos or Romaine Lettuce, Green Leaf & Red Leaf Lettuce (2.4), Watercress (1.9), Arugula (Rocket) (1.3). Click to see complete nutrition facts.





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Click each heading below for more information from HealthAliciousNess.com

Fish Broth 214mg per 100 gram serving 522mg per cup (244 grams) Omega 3:6 Ratio 36 Click to see complete nutrition facts for Fish Broth
Broccoli Raab (Cime di Rapa) 113mg per 100 gram serving 45mg per cup, chopped (40 grams) Omega 3:6 Ratio 6.6 Click to see complete nutrition facts for Broccoli Raab
Jackfruit 158mg per 100 gram serving 261mg per cup, sliced (165 grams) Omega 3:6 Ratio 5.3 Click to see complete nutrition facts for Jackfruit
Flaxseed Oil 53449mg per 100 gram serving 7483mg per tablespoon (14 grams) Omega 3:6 Ratio 3.9 Click to see complete nutrition facts for Flaxseed Oil
Turnips (cooked) 32mg per 100 gram serving 74mg per cup, mashed (230 grams) Omega 3:6 Ratio 3.6 Click to see complete nutrition facts for Turnips
Tea (Black, brewed) 3mg per 100 gram serving 7mg per cup (237 grams) Omega 3:6 Ratio 3 Click to see complete nutrition facts for Tea
Frogs Legs 41mg per 100 gram serving 18mg per leg (45 grams) Omega 3:6 Ratio 2.6 Click to see complete nutrition facts for Frogs Legs
Radishes 31mg per 100 gram serving 36mg per cup, slices (116 grams) Omega 3:6 Ratio 1.8 Click to see complete nutrition facts for Radishes
Squash (Butternut, cooked) 24mg per 100 gram serving 49mg per cup, cubes (205 grams) Omega 3:6 Ratio 1.7 Click to see complete nutrition facts for Butternut Squash
Capers 184mg per 100 gram serving 17mg per tablespoon (9 grams) Omega 3:6 Ratio 1.7 Click to see complete nutrition facts for Capers
Swede (Rutabagas) 53mg per 100 gram serving 74mg per cup, cubes (140 grams) Omega 3:6 Ratio 1.5 Click to see complete nutrition facts for Swede

Due to the variation of fats in a specific food it is almost never possible to capture every Omega 3 or 6 fat. Therefore, this data is almost surely an underestimate of the amount of omega 3 and 6 fats. That said, the underestimate is likely equal among foods, giving the ratios and rankings some weight.

  1. USDA National Nutrient Database for Standard Reference, Release 27.

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