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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.

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

1Snow Crab (Queen Crab)
A crab claw
2Atlantic Cod
A cod fillet
3 Tuna
Tuna Fillet
4 Mussels
Mussels
5Broccoli Raab (Rapini)
Broccoli Raab (Rapini)
6 Spinach
A Bowl of Spinach
7Flax Seeds
Flax Seeds
-Chia seeds, hemp seeds, and walnuts are the only other seed (or nut) with a good omega 3 to 6 ratio.
8Mangos
Mangoes
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.
9 Lettuce
A head of lettuce
10Kidney Beans
Kidney Beans
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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