Top 10 Foods with the Highest Omega 3 to Omega 6 Ratio

Top 10 Foods with the Highest Omega 3 to Omega 6 Ratio

Research suggests that eating a diet with a high omega-3 to omega-6 ratio leads to a reduced risk of some cancers, cardiovascular disease, inflammation, developmental disorders, and cognitive aging. (1,2)

This article lists the foods with the highest omega-3 to omega-6 ratio, so that you can achieve a better balance in your diet.

Foods with a high omega-3 to omega-6 ratio include crab, fish (tuna, cod, salmon), mussels, rapini, spinach, flax seeds, mangoes, lettuce, and kidney beans. (3)

There is no daily value set for omega-3s, but the adequate intake (AI) per day is set at 1600mg (4,5). This target is used to calculate the AI of omega-3 for the foods in the list.

Below is a list of foods with high omega 3 to omega 6 ratios, for more, see the list of foods high in omega 3s, and the complete ranking of over 200 foods high in omega 3s per omega 6.

List of Foods High in Omega 3s and Low in Omega 6

A crab claw1 Snow Crab (Queen Crab)
61mg Omega 3 per 1mg Omega 6
Omega 3s per 3ozOmega 3s per 100g
415mg
(26% AI)
488mg
(31% AI)
A cod fillet2 Atlantic Cod
29mg Omega 3 per 1mg Omega 6
Omega 3s per 6oz FilletOmega 3s per 100g
310mg
(19% AI)
172mg
(11% AI)
Tuna Fillet3 Tuna
25mg Omega 3 per 1mg Omega 6
Omega 3s in a 6oz FilletOmega 3s per 100g
2914mg
(182% AI)
1714mg
(107% AI)
Mussels4 Mussels
25mg Omega 3 per 1mg Omega 6
Omega 3s per 3ozOmega 3s per 100g
762mg
(48% AI)
896mg
(56% AI)
Broccoli Raab (Rapini)5 Broccoli Raab (Rapini)
6mg Omega 3 per 1mg Omega 6
Omega 3s per Cup CookedOmega 3s per 100g
171mg
(11% AI)
201mg
(13% AI)
A Bowl of Spinach6 Spinach
5mg Omega 3 per 1mg Omega 6
Omega 3s per Cup CookedOmega 3s per 100g
166mg
(10% AI)
92mg
(6% AI)
Flax Seeds7 Flax Seeds
4mg Omega 3 per 1mg Omega 6
Omega 3s per OzOmega 3s per 100g
6479mg
(405% AI)
22813mg
(1426% AI)

Chia seeds, hemp seeds, and walnuts are the only other seed (or nuts) with a good omega 3 to 6 ratio.

Mangos8 Mangos
3mg Omega 3 per 1mg Omega 6
Omega 3s per CupOmega 3s per 100g
84mg
(5% AI)
51mg
(3% AI)

Papayas also have a high omega 3 to omega 6 ratio.

See the complete list of fruits with a high omega 3 to 6 ratio.

A head of lettuce9 Lettuce
2mg Omega 3 per 1mg Omega 6
Omega 3s per CupOmega 3s per 100g
46mg
(3% AI)
83mg
(5% AI)
Kidney Beans10 Kidney Beans
2mg Omega 3 per 1mg Omega 6
Omega 3s per CupOmega 3s per 100g
301mg
(19% AI)
170mg
(11% AI)

See the complete list of beans with a high omega 3 to 6 ratio.

Printable One Page Sheet

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Printable of foods with a high omega 3 to 6 ratio.  Foods with a high Omega 3 to Omega 6 ratio include crab, fish (tuna, cod, salmon), mussels, rapini, spinach, flax seeds, mangoes, lettuce, and kidney beans.

Do Leafy Greens like Broccoli Raab, Spinach, and Lettuce really have Omega 3 fats?

While it is surprising, leafy greens like lettuce and spinach do contain omega 3 fats; specifically, alpha-linolenic acid (18:3).

While a cup of butterhead lettuce only has 0.1g of fat, this is equivalent to 100mg of fat. Of those fats 0.046g or 46mg are alpha-Linolenic acid or (18:3).

Viewing the data directly from the USDA we see that 100 grams of butterhead lettuce provides even more than a cup, with 0.083g or 83mg of ALA. This is listed under 18:3 on the USDA website.

While there are many plant foods higher in Omega 3 fats, you don't want to discount leafy green as a source of healthy fats in your diet. A large salad can get you far in meeting your 1600mg recommended daily intake (RDI) for Omega 3s.

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:
  • Daily Value (%DV) - The %DV is a general guideline for everyone and accounts for absorption factors. It is the most common target in the U.S. and is the target on the nutrition labels of most products. It is set by the U.S. FDA.
  • Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) is a customized target accounting for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
  • Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.
  • See the Guide to Recommended Daily Intakes for more information.

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View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

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Data Sources and References

  1. The importance of the ratio of omega-6/omega-3 essential fatty acids
  2. Fatty acids from fish: the anti-inflammatory potential of long-chain omega-3 fatty acids.
  3. U.S. Agricultural Research Service Food Data Central
  4. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. The National Academies Press.
  5. Oregan State University on Essential Fatty Acids
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