omega-3
Sorting Foods By Its Omega-3 Content
Table two lists foods sorted by their decreasing Omega-3 EFAs content. The table also indicates
to Omega-6 EFAs contents in grams per 100 grams edible portion and the Omega-6 EFAs to
Omega-3 EFAs ratios.
From table 2 it comes into view that flax seed oil and cold ocean fish (salmon, sardine, herring,
chinook), and shrimps have the best Omega-6 EFAs to Omega-3 EFAs ratios and with the
exception of the later, the highest Omega-3 EFAs content.
Omega-3 Omega-6 O6/O3 ratio
flax seed oil 59.14 14.00 0.24
salmon oil 35.98 4.34 0.12
sardine oil 25.85 5.04 0.19
borage oil 25.00 37.50 1.50
oil, cod liver 20.67 1.87 0.09
flax seed 18.12 4.32 0.24
oil, canola 9.30 20.30 2.18
Nuts, walnuts 9.08 38.10 4.20
wheat germ oil 6.90 54.80 7.94
soybean oil 6.80 51.00 7.50
italian salad dressing 3.30 24.60 7.45
Salmon, farmed 3.16 0.74 0.24
Salmon 2.29 0.26 0.11
herring 1.98 0.44 0.22
chinook 1.83 0.25 0.14
soybean margarine 1.50 19.40 12.93
anchovy 1.49 0.15 0.10
Butter 1.18 1.83 1.55
lard 1.00 10.20 10.20
halibut 0.85 0.09 0.10
bluefish 0.83 0.23 0.27
shrimp 0.63 0.03 0.05
olive oil 0.60 7.90 13.17
Table 2 - List of some foods sorted by their decreasing omega-3 EFA
content in grams per 100 grams edible portion. The table also indicates to
omega-6 EFA content in grams per 100 grams edible portionand the omega-
6 to omega-3 ratios.
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