The biological effects of the ω-3 and ω-6 fatty acids are mediated by their mutual interactions, but it is unclear whether the dietary ratio of omega-3 fatty acids and omega-6 fatty acids is important for human health.
1. Ratio of Omega-6 to Omega-3 Fats in the Diets of Hunter-Gatherers
It has been claimed that among hunter-gatherer populations, omega-3 fats and omega-6 fats are typically consumed in roughly a 1:1 ratio.[1] At one extreme of the spectrum of hunter-gatherer diets, the Greenland Inuit, prior to the late Twentieth Century, consumed a diet in which omega-6s and omega-3s were consumed in a 1:2 ratio, thanks to a diet rich in cold-water fish (which are a rich source of omega-3s) and completely devoid of omega-6-rich seed oils.[2]
2. Optimal Ratio of Omega-6 to Omega-3 Fats
To date, "no one knows what the optimal ratio in the diet is for these two families of fats."[3] Susan Allport writes that the current ratio in Japan is associated with a very low incidence of heart and other diseases. A dietary ratio of 4:1 produces almost a 1:1 ratio of highly unsaturated fatty acids (HUFAs) in cell membranes."[3]
Andrew Stoll, who advocates the consumption of the two fats in a 1:1 ratio, states, "Once in the body, omega-3 and omega-6 fatty acids follow parallel pathways, continually competing with each other for chemical conversion to various structures and molecules inside and outside the cells. Given this mechanism, it makes sense that the two fats might be required in approximately equal amounts."[4]
Both Stoll and Allport assert that present-day diets in the developed world have departed dramatically from this ratio. It has been estimated that in developed countries, the ratio of Omega-6s to Omega-3s is closer to 15:1[5] Another estimate is that "[t]he diet consumed by the typical American tends to contain 14 - 25 times more omega-6 fatty acids than omega-3 fatty acids."[6]
3. Fish
Food |
Citation |
Serving Size |
Omega-6 fatty acids (g) |
Omega-3 fatty acids (g) |
Omega-6 : Omega-3 ratio |
Salmon, wild, raw |
[7] |
4 oz (113g) |
0.2 |
2.3 |
1 : 12 |
Sardines, canned in oil, drained |
[8] |
4 oz |
4.0 |
1.8 |
2.2 : 1 |
Tuna, canned in water, drained |
[8] |
4 oz |
0.01 |
0.3 |
1 : 30 |
Tuna, canned in oil, drained |
[8] |
4 oz |
3.0 |
0.2 |
15 : 1 |
Cod, fresh and frozen |
[8] |
4 oz |
0.1 |
0.6 |
1 : 6 |
Mackerel, canned, drained |
[8] |
4 oz |
0.2 |
2.2 |
1 : 11 |
Swordfish, fresh and frozen, cooked |
[8] |
4 oz |
0.3 |
1.7 |
1 : 5.6 |
Crab, soft shell, cooked |
[8] |
4 oz |
0.1 |
0.6 |
1 : 6 |
Lobster, cooked |
[8] |
4 oz |
0.006 |
0.12 |
1 : 20 |
Bluefish, fresh and frozen, cooked |
[8] |
4 oz |
0.3 |
1.7 |
1 : 5.6 |
Salmon, canned, drained |
[8] |
4 oz |
0.2 |
2.2 |
1 : 11 |
Smelt, rainbow |
[8] |
4 oz |
0.2 |
0.5 |
1 : 2.5 |
Scallops, Maine, fresh and frozen, cooked |
[8] |
4 oz |
0.1 |
0.5 |
1 : 5 |
Pacific herring |
|
4 oz |
|
2.4 |
|
4. Nuts and Seeds
Food |
Citation |
Serving Size |
Omega-6 (g) |
Omega-3 (g) |
Omega-6 : Omega-3 ratio |
Almonds, dry roasted |
[9] |
1 oz |
3.378 |
0.002 |
1987 : 1 |
Cashews |
[10] |
1 oz |
2.179 |
0.017 |
125 : 1 |
Chia seeds |
[11] |
1 oz |
1.620 |
4.915 |
1 : 3 |
Coconut, raw |
[12] |
1 oz |
0.102 |
trace |
|
Flax seeds |
[13] |
1 oz |
1.655 |
6.388 |
1 : 4 |
Hazelnuts, filberts |
[14] |
1 oz |
2.193 |
0.024 |
90 : 1 |
Pecans |
[15] |
1 oz |
5.777 |
0.276 |
21 : 1 |
Pistachios, raw |
[16] |
1 oz |
3.696 |
0.071 |
52 : 1 |
Poppy seed |
[17] |
1 oz |
7.921 |
0.076 |
104 : 1 |
Pumpkin seeds, whole, roasted, without salt |
[18] |
1 oz |
2.452 |
0.021 |
114 : 1 |
Sesame seeds, whole, dried |
[19] |
1 oz |
5.984 |
0.105 |
57 : 1 |
Sunflower seeds, kernels, dried |
[20] |
1 oz |
6.454 |
0.021 |
312 : 1 |
Walnuts |
[21] |
1 oz |
10.666 |
2.542 |
4.2 : 1 |
Sacha Inchi seeds |
[22] |
1 oz |
5.486 |
4.771 |
1.15 : 1 |
Lentils, mature seeds, cooked, boiled, without salt |
[23] |
1 oz |
0.0384 |
0.0104 |
3.7 : 1 |
5. Oils
Food |
Citation |
Serving Size |
Omega-6 (g) |
Omega-3 (g) |
Omega-6 : Omega-3 ratio |
Avocado Oil |
|
|
1.82 |
0.14 |
13:1 |
Butter |
|
|
|
|
|
Canola oil |
[8] |
1 Tbsp |
2.8 |
1.3 |
2.2 : 1 |
Coconut oil |
|
|
|
|
|
Cod liver oil |
[8] |
1 Tbsp |
0.3 |
2.8 |
1 : 9.3 |
Corn oil |
|
|
|
|
46 : 1[24] |
Cotton seed oil |
|
|
|
|
|
Flax seed oil |
[8] |
1 Tbsp |
2.0 |
6.9 |
1 : 3.5 |
Ghee |
|
|
|
|
|
Grape seed oil |
|
|
|
|
|
Lard |
|
|
|
|
|
Olive oil |
[8] |
1 Tbsp |
1.1 |
0.1 |
11 : 1 |
Palm oil |
|
|
|
|
|
Peanut oil |
[25] |
1 Tbsp |
4.95 |
Trace |
1 : 0.0 |
Sardine oil |
[8] |
1 Tbsp |
0.5 |
3.7 |
1 : 7.4 |
Soybean oil (hydrogenated) |
|
|
|
|
|
Soybean oil, (Unhydrogenated) |
[8] |
1 Tbsp |
7.0 |
0.9 |
7.8 : 1 |
Tallow (Grain Fed) |
[26] |
|
3.35% |
0.200% |
16.8 : 1 |
Tallow (Grass Fed) |
[26] |
|
1.2% |
0.8% |
1.5 : 1 |
Walnut oil |
[8] |
1 Tbsp (15 g) |
7.2 |
1.4 |
5.1 : 1 |
Hemp seed oil |
[27][28] |
? |
? |
? |
2:1-3:1 [29] |
6. Grains and Beans
Food |
Citation |
Serving Size |
Omega-6 (g) |
Omega-3 (g) |
Omega-6 : Omega-3 ratio |
Matpe (Vigna mungo bean), boiled |
[30] |
1 cup |
0.04 |
0.6 |
1 : 1.5 |
Peanut, All types, raw |
[31] |
1/2 cup |
11.5 |
Trace |
1 : 0 |
Soybeans, dried, cooked |
[8] |
1/2 cup |
3.8 |
0.5 |
7.6 : 1 |
Tofu, regular |
[8] |
4 oz |
2.1 |
0.3 |
7 : 1 |
Nattō, regular |
[32] |
1 cup |
9.6 |
1.3 |
7.4 : 1 |
Chickpeas, mature seeds, cooked, boiled, without salt |
[33] |
1 cup |
1.825 |
0.07 |
25.9 : 1 |
7. Green, Leafy Vegetables
Food |
Citation |
Serving Size |
Omega-6 (mg) |
Omega-3 (mg) |
Omega-6 : Omega-3 ratio |
Arugula raw |
[34] |
1 cup |
26 |
34 |
1 : 1.3 |
Green leaf lettuce, fresh, raw |
[8] |
1 cup |
Trace |
Trace |
Trace |
Red leaf lettuce, fresh, raw |
[8] |
1 cup |
Trace |
Trace |
Trace |
Boston lettuce or Bibb lettuce, fresh, raw |
[8] |
1 cup |
Trace |
Trace |
Trace |
Brussels sprouts cooked |
[35] |
1 cup |
123 |
270 |
1 : 2.2 |
Cabbage red, raw |
[36] |
1 cup |
30 |
40 |
1 : 1.3 |
Chinese cabbage cooked, boiled, drained, without salt |
[37] |
1 cup |
52.7 |
69.7 |
1 : 1.3 |
Chard, cooked, boiled, drained, without salt |
[38] |
1 cup |
43.7 |
5.3 |
8.2 : 1 |
Sauerkraut, canned, low sodium |
[39] |
1 cup |
37 |
36 |
1 : 1 |
Spinach, cooked, boiled, drained, without salt |
[40] |
1 cup |
30.6 |
166 |
1 : 5.4 |
Turnip greens, cooked |
[8] |
1/2 cup |
Trace |
Trace |
Trace |
Dandelion greens, cooked |
[8] |
1/2 cup |
Trace |
0.1 |
0 : 1 |
Kale, cooked |
[8] |
1/2 cup |
0.1 |
0.1 |
1 : 1 |
Kohlrabi raw |
[41] |
1 cup |
27 |
35 |
1 : 1.7 |
Beet greens, cooked |
[8] |
1/2 cup |
Trace |
Trace |
Trace |
Collard greens, cooked, boiled, drained, without salt |
[42] |
1 cup |
133 |
177 |
1 : 1.3 |
Mustard greens, cooked, boiled, drained, without salt |
[43] |
1 cup |
33.6 |
30.8 |
1 : 1 |
8. Root Vegetables
Food |
Citation |
Serving Size |
Omega-6 (g) |
Omega-3 (g) |
Omega-6 : Omega-3 ratio |
Carrots, raw |
[44] |
1 cup |
0.147 |
0.0026 |
57 : 1 |
Beets, raw |
[45] |
1 cup |
0.0748 |
0.0068 |
11 : 1 |
Parsley, raw |
[46] |
1 cup |
0.069 |
0.0048 |
14 : 1 |
Turnips, raw |
[47] |
1 cup |
0.0156 |
0.052 |
1 : 3.3 |
9. Pumpkins and Squashes
Food |
Citation |
Serving Size |
Omega-6 (g) |
Omega-3 (g) |
Omega-6 : Omega-3 ratio |
Butternut squash, Squash, winter, butternut, cooked, baked, without salt |
[48] |
1 cup |
0.0287 |
0.0492 |
1 : 1.7 |
Zucchini, Squash, summer, zucchini, includes skin, raw |
[49] |
1 cup |
0.0347 |
0.0583 |
1 : 1.7 |
Acorn squash, Squash, winter, acorn, cooked, baked, without salt |
[50] |
1 cup |
0.0451 |
0.0759 |
1 : 1.7 |
Tomatoes, Tomatoes, red, ripe, raw |
[51] |
1 cup |
0.119 |
0.045 |
2.7 : 1 |
10. Meat
Food |
Citation |
Serving Size |
Omega-6 (%) |
Omega-3 (%) |
Omega-6 : Omega-3 ratio |
Kangaroo, average of all cuts and species. Measured on raw cut weight. |
[52] |
% of total fat |
27.4 |
10.7 |
2.5 : 1 |
The content is sourced from: https://handwiki.org/wiki/Chemistry:Ratio_of_fatty_acids_in_different_foods