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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

References

  1. USDA National Nutrient Database, online at www.nal.usda.gov/fnic/foodcomp/search