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 reduces the risk of 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.

There is no daily value set for omega-3s, but the adequate intake (AI) per day is set at 1.6 grams for men and 1.1 grams for women. (3) 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

• 1. Snow Crab (Queen Crab) + Add
  61g Omega 3 per 1g Omega 6

  Omega 3s per 3oz	Omega 3s per 100g
  0.41g (26% AI)	0.49g (30% AI)

  Nutrition Facts for Cooked Queen Crab. (Source)

  See the complete list of seafood and fish with a high omega 3 to 6 ratio.

• 2. Tuna + Add
  24g Omega 3 per 1g Omega 6

  Omega 3s in a 6oz Fillet	Omega 3s per 100g
  2.83g (177% AI)	1.66g (104% AI)

  Nutrition Facts for Cooked Bluefin Tuna. (Source)
• 3. Mussels + Add
  23g Omega 3 per 1g Omega 6

  Omega 3s per 3oz	Omega 3s per 100g
  0.7g (44% AI)	0.83g (52% AI)

  Nutrition Facts for Cooked Blue Mussels. (Source)
• 4. Broccoli Raab (Rapini) + Add
  6g Omega 3 per 1g Omega 6

  Omega 3s per Cup Cooked	Omega 3s per 100g
  0.17g (11% AI)	0.2g (13% AI)

  Nutrition Facts for Cooked Broccoli Raab. (Source)

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

  Does broccoli raab really contain omega 3 fats?

• 5. Spinach + Add
  5g Omega 3 per 1g Omega 6

  Omega 3s per Cup Cooked	Omega 3s per 100g
  0.17g (10% AI)	0.09g (6% AI)

  Nutrition Facts for Cooked Spinach (Boiled, Drained). (Source)

  Does spinach really provide omega 3 fats?

• 6. Flax Seeds + Add
  4g Omega 3 per 1g Omega 6

  Omega 3s per Oz	Omega 3s per 100g
  6.48g (405% AI)	22.81g (1426% AI)

  Nutrition Facts for Flax Seeds. (Source)

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

• 7. Mangos + Add
  3g Omega 3 per 1g Omega 6

  Omega 3s per Cup	Omega 3s per 100g
  0.08g (5% AI)	0.05g (3% AI)

  Nutrition Facts for Mangos. (Source)

  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.

• 8. Lettuce + Add
  2g Omega 3 per 1g Omega 6

  Omega 3s per Cup	Omega 3s per 100g
  0.05g (3% AI)	0.08g (5% AI)

  Nutrition Facts for Butterhead Lettuce. (Source)

  Is lettuce really a source of omega 3 fats?

• 9. Brussels Sprouts + Add
  2g Omega 3 per 1g Omega 6

  Omega 3s per Cup Cooked	Omega 3s per 100g
  0.27g (17% AI)	0.17g (11% AI)

  Nutrition Facts for Cooked Brussels Sprouts (Boiled, Drained). (Source)
• 10. Kidney Beans + Add
  2g Omega 3 per 1g Omega 6

  Omega 3s per Cup	Omega 3s per 100g
  0.3g (19% AI)	0.17g (11% AI)

  Nutrition Facts for Cooked Kidney Beans. (Source)

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

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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 adequate intake (AI) for Omega 3 fats.

From the Nutrient Ranking Tool

Use the ranking tool links below to select foods and create your own food list to share or print.

• Foods High in Omega 3s
• Foods Low in Omega 3s
• Vegetables High in Omega 3s
• Fruits High in Omega 3s
• Vegetarian Foods High in Omega 3s
• Nuts High in Omega 3s
• Beans High in Omega 3s
• Dairy High in Omega 3s
• Breakfast Cereals High in Omega 3s
• Fast Foods High in Omega 3s

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

Related

• High Omega 3 Foods
• High Omega 6 Foods
• 200 Foods with a High Omega 6 to 3 ratio
• Cholesterol Lowering Foods
• Foods High in ALA
• High Cholesterol Foods
• Foods High in Saturated Fats

Data Sources and References

1. Simopoulos AP. The importance of the ratio of omega-6/omega-3 essential fatty acids Exp Biol Med (Maywood). 2008 Jun;233(6):674-88. doi: 10.3181/0711-MR-311. Epub 2008 Apr 11. 18408140
2. Saini RK, Keum YS. Fatty acids from fish: the anti-inflammatory potential of long-chain omega-3 fatty acids Life Sci. 2018 Jun 15;203:255-267. doi: 10.1016/j.lfs.2018.04.049. Epub 2018 Apr 30. 29715470
3. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. The National Academies Press.
4. The importance of the ratio of omega-6/omega-3 essential fatty acids
5. Fatty acids from fish: the anti-inflammatory potential of long-chain omega-3 fatty acids.
6. U.S. Agricultural Research Service Food Data Central
7. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. The National Academies Press.
8. Oregan State University on Essential Fatty Acids