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

Written by Daisy Whitbread, MScNSeveral 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.

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#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.

#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.

#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.