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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 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. (Ref)

In the current Western 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 the highest 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 crab, fish (tuna, cod, salmon), mussels, avocados, rapini, spinach, flax seeds, mangoes, and kidney beans. 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

1 Snow Crab (Queen Crab)
A crab claw
2 Atlantic Cod
A cod fillet
3 Tuna
Tuna Fillet
4 Mussels
Mussels
5 Avocados
Half an avocado
Please Note: Hass (California) avocados commonly sold in the US have a good omega 3 to omega 6 ratio, while Florida avocados are actually higher in omega 6 fats than omega 3s. Here is the complete nutrition facts comparison.
6 Broccoli Raab (Rapini)
Broccoli Raab (Rapini)
7 Spinach
A Bowl of Spinach
8 Flax Seeds
Flax Seeds
-Chia seeds, hemp seeds, and walnuts are the only other seed (or nut) with a good omega 3 to 6 ratio.
9 Mangos
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.
10 Kidney Beans
Kidney Beans
See the complete list of beans with a high omega 3 to 6 ratio.
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View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.
  2. The importance of the ratio of omega-6/omega-3 essential fatty acids
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