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