FISH & FISH OILS
Best Sources of Good Fats have Ratio of 4 or Less
| FISH & FISH OILS | OMEGA 6 | OMEGA 3 | RATIO |
|---|---|---|---|
| Anchovy | 0.050 | 0.030 | 1.67 |
| Cray Fish | 0.030 | 0.010 | 3.00 |
| Herring | 0.150 | 0.061 | 2.46 |
| Mullet | 0.060 | 0.026 | 2.31 |
| Oyster | 0.010 | 0.040 | 0.25 |
| Pike | 0.027 | 0.047 | 0.57 |
| Red Fish (Red Perch) | 0.100 | 0.045 | 2.22 |
| Salmon | 0.440 | 0.550 | 0.80 |
| Sardine | 0.100 | 0.050 | 2.00 |
| Sole | 0.047 | 0.010 | 4.70 |
| Swordfish | 0.040 | 0.230 | 0.17 |
| Trout | 0.074 | 0.047 | 1.57 |
| Tuna | 0.260 | 0.270 | 0.96 |
| Fish Oils (av. cod - halibut - rockfish & Salmon) | 1.200 | 0.900 | 1.33 |
| Fish Liver Oil (Atlantic Cod) | 1.500 | 0.900 | 1.67 |
| Shellfish Oil (pacific Oyster) | 1.200 | 1.600 | 0.75 |
NUT & SEED OILS
Omega Fatty Acid Content in Nut & Seed Oils (per 100g)
Omega Fatty Acid Content in Nut & Seed Oils (per 100g)
| NUT & SEED OILS | OMEGA 6 (g) | OMEGA 3 (g) | 6:3 RATIO |
|---|---|---|---|
| Avocado Oil | 12.500 | 1.000 | 12.50 |
| Cashew Oil | 16.000 | 0.400 | 40.00 |
| Coconut Oil | 3.000 | - | - |
| Linseeds/Flaxseed Oil | 15.800 | 59.900 | 0.26 |
| Linseeds/Flaxseeds | 2.000 | 6.600 | 0.30 |
| Macadamia Nut Oil | 1.500 | 1.500 | 1.00 |
| Olive Oil | 8.000 | 0.950 | 8.42 |
| Peanut Oil | 23.900 | Trace | - |
| Pumpkin Seed Oil | 51.000 | - | - |
| Safflower Oil | 74.000 | 0.470 | 157.45 |
| Sesame Seed Oil | 42.000 | 0.005 | 8400.00 |
| Sunflower Oil | 60.200 | 0.500 | 120.40 |
VEGETABLES & NUTS
Omega Fatty Acid Content in Vegetables & Nuts (per 100g)
| FOOD ITEM | OMEGA 6 (g) | OMEGA 3 (g) | 6:3 RATIO | |
|---|---|---|---|---|
| VEGETABLES | ||||
| Asparagus | 0.070 | 0.006 | 11.67 | |
| Beans | 0.053 | 0.062 | 0.85 | |
| Carrot | 0.104 | 0.012 | 8.67 | |
| Cauliflower | 0.029 | 0.109 | 0.27 | |
| Garlic | 0.062 | 0.055 | 1.13 | |
| Lettuce | 0.052 | 0.071 | 0.73 | |
| Peas | 0.247 | 0.050 | 4.94 | |
| Potato | 0.321 | 0.227 | 1.41 | |
| Purslane | 0.089 | 0.405 | 0.22 | |
| Soya bean | 8.650 | 1.000 | 8.65 | |
| Spinach/leafy greens | 0.014 | 0.089 | 0.16 | |
| Tomato | 0.091 | 0.009 | 10.11 | |
| NUTS & SEEDS | ||||
| Almond | 9.860 | 0.260 | 37.92 | |
| Avocado | 1.970 | Trace | - | |
| Brazil Nut | 24.900 | Trace | - | |
| Coconut | 0.680 | Trace | - | |
| Macadamia Nut | 1.300 | 0.150 | 8.67 | |
| Olive | 1.120 | 0.130 | 8.62 | |
| Peanut | 13.900 | 0.530 | 26.23 | |
| Pistachio | 6.500 | 0.270 | 24.07 | |
| Walnut | 34.100 | 6.800 | 5.01 | |
| *Optimal ratio < 4:1 | **Leafy greens and purslane are omega-3 powerhouses | ***Most nuts are high in omega-6 (walnuts are best nut option) | ||||
VEGETABLE OILS
Omega Fatty Acid Content in Vegetable Oils (per 100g)
Omega Fatty Acid Content in Vegetable Oils (per 100g)
| VEGETABLE OILS | OMEGA 6 (g) | OMEGA 3 (g) | 6:3 RATIO |
|---|---|---|---|
| Canola Oil | 19.100 | 8.600 | 2.22 |
| Corn Oil | 50.000 | 0.900 | 55.56 |
| Cottonseed Oil | 47.800 | 1.000 | 47.80 |
| Margarine | 17.600 | 1.900 | 9.26 |
| Soybean Oil | 53.400 | 7.600 | 7.03 |
| Walnut Oil | 62.000 | 4.000 | 15.50 |
| Wheat Germ Oil | 54.000 | 7.000 | 7.71 |
ANIMAL FATS
Omega Fatty Acid Content in Animal Fats (per 100g)
Omega Fatty Acid Content in Animal Fats (per 100g)
| ANIMAL FATS | OMEGA 6 (g) | OMEGA 3 (g) | 6:3 RATIO |
|---|---|---|---|
| Lard | 17.000 | 1.100 | 15.45 |
| Chicken Fat | 86.000 | 1.000 | 86.00 |
DAIRY
Omega Fatty Acid Content in Dairy Products (per 100g)
Omega Fatty Acid Content in Dairy Products (per 100g)
| DAIRY PRODUCT | OMEGA 6 (g) | OMEGA 3 (g) | 6:3 RATIO | |
|---|---|---|---|---|
| Butter (conventional) | 2.730 | 0.320 | 8.53 | |
| Butter (grain-fed) | 1.800 | 1.200 | 1.50 | |
| Cheddar cheese | 0.500 | 0.400 | 1.25 | |
| Egg yolks (4 yolks) | 2.600 | 0.050 | 52.00 | |
| Cow's Milk | 0.089 | 0.061 | 1.46 | |
| Cream Cheese | 0.800 | 0.500 | 1.60 | |
| Feta cheese | 0.330 | 0.260 | 1.27 | |
| Full Cream (grain-fed) | 0.900 | 0.600 | 1.50 | |
| Gruyere Cheese | 1.300 | 0.430 | 3.02 | |
| Light Cream | 0.500 | 0.300 | 1.67 | |
| Milk (whole) | 0.100 | 0.100 | 1.00 | |
| Mother's Milk | 0.380 | 0.022 | 17.27 | |
| Mozzarella | 0.350 | 0.140 | 2.50 | |
| Parmesan | 0.270 | 0.300 | 0.90 | |
| Ricotta | 0.320 | 0.130 | 2.46 | |
| Sheep Milk | 0.160 | 0.120 | 1.33 | |
| Sour Cream | 0.400 | 0.300 | 1.33 | |
| Yoghurt (whole milk) | 0.100 | 0.100 | 1.00 | |
| *Ratios below 4:1 are considered optimal | **Grain-fed dairy shows better omega profiles | ***Egg yolks surprisingly high in omega-6 | ||||
Meat
Omega Fatty Acid Content in Meat Products (per 100g
| MEAT TYPE | OMEGA 6 (g) | OMEGA 3 (g) | 6:3 RATIO | |
|---|---|---|---|---|
| Bacon | 6.080 | 0.250 | 24.32 | |
| Beef (grass-fed) | 0.139 | 0.052 | 2.67 | |
| Beef (grain-fed) | 0.275 | 0.016 | 17.19 | |
| Calf's Kidney | 0.061 | 0.061 | 1.00 | |
| Chicken Breast | 0.980 | 0.027 | 36.30 | |
| Chicken Leg | 0.370 | 0.010 | 37.00 | |
| Ham (Cooked) | 1.100 | 0.070 | 15.71 | |
| Ham (Raw) | 2.480 | 0.160 | 15.50 | |
| Pork (muscle) | 0.110 | 0.025 | 4.40 | |
| Turkey (meat) | 0.180 | 0.010 | 18.00 | |
| Veal (muscle) | 0.197 | 0.091 | 2.16 | |
| *Optimal ratio < 4:1 | **Grass-fed beef has 5× better ratio than grain-fed | ***Poultry shows worst omega profiles | ||||