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

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition Data
Top 10 Foods with the Highest Omega 3 to Omega 6 Ratio

Several studies suggest eating a diet with a high Omega 3 to Omega 6 ratio leads to a reduced risk of cancer, cardiovascular disease, inflammation, developmental disorders, and cognitive aging. (1,2 )

This article suggests foods with the highest Omega 3 to Omega 6 ratio so that you can achieve a better balance in your diet.

Foods with a high Omega 3 to Omega 6 ratio include crab, fish (tuna, cod, salmon), mussels, rapini, spinach, flax seeds, mangoes, lettuce, and kidney beans. (3)

There is no daily value set for omega 3s, but the adequate intake (AI) per day is set at 1600mg. This is used to calculate the AI of Omega 3s for the foods in the list.

Below is a list of foods with high omega 3 to omega 6 ratios, for more, see the list of foods high in omega 3s, and the complete ranking of over 200 foods high in omega 3s per omega 6.

List of Foods High in Omega 3s and Low in Omega 6

A crab claw

#1: Snow Crab (Queen Crab)

61mg Omega 3 per 1mg Omega 6
Omega 3s per 3ozOmega 3s per 100g
415mg
(26% AI)
488mg
(31% AI)
A cod fillet

#2: Atlantic Cod

29mg Omega 3 per 1mg Omega 6
Omega 3s per 6oz FilletOmega 3s per 100g
310mg
(19% AI)
172mg
(11% AI)
Tuna Fillet

#3: Tuna

25mg Omega 3 per 1mg Omega 6
Omega 3s in a 6oz FilletOmega 3s per 100g
2914mg
(182% AI)
1714mg
(107% AI)
Mussels

#4: Mussels

25mg Omega 3 per 1mg Omega 6
Omega 3s per 3ozOmega 3s per 100g
762mg
(48% AI)
896mg
(56% AI)
Broccoli Raab (Rapini)

#5: Broccoli Raab (Rapini)

7mg Omega 3 per 1mg Omega 6
Omega 3s per Cup CookedOmega 3s per 100g
111mg
(7% AI)
130mg
(8% AI)
A Bowl of Spinach

#6: Spinach

5mg Omega 3 per 1mg Omega 6
Omega 3s per Cup CookedOmega 3s per 100g
166mg
(10% AI)
92mg
(6% AI)
Flax Seeds

#7: Flax Seeds

4mg Omega 3 per 1mg Omega 6
Omega 3s per OzOmega 3s per 100g
6479mg
(405% AI)
22813mg
(1426% AI)
-Chia seeds, hemp seeds, and walnuts are the only other seed (or nut) with a good omega 3 to 6 ratio.
Mangoes

#8: Mangos

3mg Omega 3 per 1mg Omega 6
Omega 3s per CupOmega 3s per 100g
84mg
(5% AI)
51mg
(3% AI)
Papayas also have a high omega 3 to omega 6 ratio.
See the complete list of fruits with a high omega 3 to 6 ratio.
A head of lettuce

#9: Lettuce

2mg Omega 3 per 1mg Omega 6
Omega 3s per CupOmega 3s per 100g
46mg
(3% AI)
83mg
(5% AI)
Kidney Beans

#10: Kidney Beans

2mg Omega 3 per 1mg Omega 6
Omega 3s per CupOmega 3s per 100g
301mg
(19% AI)
170mg
(11% AI)
See the complete list of beans with a high omega 3 to 6 ratio.

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Printable of foods with a high omega 3 to 6 ratio.  Foods with a high Omega 3 to Omega 6 ratio include crab, fish (tuna, cod, salmon), mussels, rapini, spinach, flax seeds, mangoes, lettuce, and kidney beans.

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