McAfee Secure sites help keep you safe from identity theft, credit card fraud, spyware, spam, viruses and online scams

Omega-3 Content of Various Oils


Omega-3 and Omega-6 Content of Various Oils

Recognizing that a 1:1 balance of anti-inflammatory Omega-3 and pro-inflammatory Omega-6 oils is optimal, the following table shows how difficult it is to obtain this balance. 

It suggests that you should avoid margarine, vegetable cooking oils, most store-bought salad dressing, mayonnaise, and prepared food. 

Oil Omega-6 Content Omega-3 Content
Safflower 75% 0%
Sunflower 65% 0%
Corn 54% 0%
Cottonseed 50% 0%
Sesame 42% 0%
Peanut 32% 0%
Soybean 51% 7%
Canola 20% 9%
Walnut 52% 10%
Flaxseed 14% 57%
Fish* 0% 100%


*wild-raised and caught


  1. USDA National Nutrient Database, online at