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

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

A crab claw 1 Snow Crab (Queen Crab)
  • 61mg Omega 3 per 1mg Omega 6
  • 26% AI (415mg) Omega 3s per 3oz
  • 31% AI (488mg) per 100 grams (3.5 oz)
A cod fillet 2 Atlantic Cod
  • 29mg Omega 3 per 1mg Omega 6
  • 19% AI (310mg) Omega 3s per 6oz fillet
  • 11% AI (172mg) per 100 grams (3.5 oz)
Tuna Fillet 3 Tuna
  • 25mg Omega 3 per 1mg Omega 6
  • 182% AI (2914mg) Omega 3s in a 6oz fillet
  • 107% AI (1714mg) per 100 grams (3.5 oz)
Mussels 4 Mussels
  • 25mg Omega 3 per 1mg Omega 6
  • 48% AI (762mg) Omega 3s per 3oz
  • 56% AI (896mg) per 100 grams (3.5 oz)
Half an avocado 5 Avocados
  • 7mg Omega 3 per 1mg Omega 6
  • 14% AI (223mg) Omega 3s per avocado
  • 7% AI (111mg) per 100 grams (3.5 oz)
Broccoli Raab (Rapini) 6 Broccoli Raab (Rapini)
  • 7mg Omega 3 per 1mg Omega 6
  • 7% AI (111mg) Omega 3s per cup cooked
  • 8% AI (130mg) per 100 grams (3.5 oz)
A Bowl of Spinach 7 Spinach
  • 5mg Omega 3 per 1mg Omega 6
  • 10% AI (166mg) Omega 3s per cup cooked
  • 6% AI (92mg) per 100 grams (3.5 oz)
Flax Seeds 8 Flax Seeds
  • 4mg Omega 3 per 1mg Omega 6
  • 405% AI (6479mg) Omega 3s per oz
  • 1426% AI (22813mg) per 100 grams (3.5 oz)
-Chia seeds, hemp seeds, and walnuts are the only other seed (or nut) with a good omega 3 to 6 ratio.

Nutrition Facts for Flax Seeds.
Mangoes 9 Mangos
  • 3mg Omega 3 per 1mg Omega 6
  • 5% AI (84mg) Omega 3s per cup
  • 3% AI (51mg) per 100 grams (3.5 oz)
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.

Nutrition Facts for Mangos.
Kidney Beans 10 Kidney Beans
  • 2mg Omega 3 per 1mg Omega 6
  • 19% AI (301mg) Omega 3s per cup
  • 11% AI (170mg) per 100 grams (3.5 oz)
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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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