Omega 3 – Omega 6 Ratios of Common Oils

Omega 3 – Omega 6 Oils

Food Omega-3 (grams per100g) Omega-6 (grams per 100g)
Flax 20.3 4.9
Hemp seeds 7.0 21.0
Pumpkin seeds 3.2 23.4
Salmon 3.2 0.7
Walnuts 3.0 30.6
Rape seed 2.1 9.0
Herring 2.0 0.4
Soybeans 1.2 8.6
Butter 1.2 1.8
Olive oil 0.6 7.9
Wheat germ 0.5 5.5
Sunflower seeds 0 30.7
Almond 0 9.2
Olives 0 1.6