Omega-3 and Omega-6 Commonly Eaten Foods PDF

Updated: February 14, 2024

cooking with omega-3s

You’ve heard that for optimal health, you should fill your diet with omega-3 fats and watch your intake of omega-6 fats, but how do you know which foods to choose?

Omega-6 fats are naturally abundant in our modern diets, while omega-3s are harder to come by. 

This guide will provide you with an overview of the omega-3 and omega-6 content of commonly eaten foods so you can tailor your meals to include more of the fats your body is craving (omega-3s) and fewer fats you’re likely already getting in excess (omega-6).

Omega-3 Omega-6 PDF Download

Omega-3 and Omega-6 Content of Commonly Eaten Foods

omega-3 in eggs

Fish & Seafood

Of all the categories, fish and seafood will provide you with the most bang for your buck regarding omega-3 fatty acids. That’s because fish eat algae, which is one of the original sources of omega-3 fats (in the DHA and EPA form). Why not just consume algae directly? Well, you could, but it would take a lot of algae to meet your requirements – not to mention that fish tends to be a little more tasty than algae. 

Fatty fish such as salmon, mackerel, and tuna, tend to hold onto a significant amount of omega-3s, making them an excellent choice if you’re looking to get more of these fatty acids through your diet.

Fish & Seafood Serving Size Grams ω-3 (EPA & DHA) Grams ω-6 (AA)
Clams 6.5 oz can 0.18 0.07
New England Clam Chowder 1 cup 0.70 4.94
Manhattan Clam Chowder 1 cup 0.16 1.10
Cod, Pacific 4 oz 0.15 0.03
Crab, Alaskan King 1 leg 0.25 0.08
Halibut, Pacific or Atlantic 4 oz 0.31 0.07
Mackerel, Pacific 4 oz 2.53 0.29
*Pollock, Alaskan, raw 3 oz 0.15 <0.01
Sablefish 4 oz 2.58 0.39
**Salmon, wild Atlantic 4 oz 3.05 0.64
**Salmon, farmed Atlantic 4 oz 3.28 2.20
Salmon, wild sockeye, Pacific 4 oz 1.18 0.45
Salmon, sockeye, canned 4 oz 1.58 0.19
Sardines, canned in water 4 oz can 2.18 0.17
***Sardines, canned in oil 3.75 oz 1.48 3.26 (LA)
Scallop 1 large 0.03 <0.01
Snapper, fillet 3-oz fillet 0.29 0.02
Tuna, light, canned in water 4 oz 0.26 0.02
Tuna, blue fin 4 oz 1.94 0.14
Tuna, yellow fin 4 oz 0.14 0.05
Tuna, albacore, canned in water 4oz 1.14 0.12
****Tilapia, farmed, fillet 3.45 oz 0.64 5.89
****Catfish, farmed, fillet 5.23 oz 0.28 1.46

Omega-3 Omega-6 PDF Download

Eggs & Dairy

Due to the naturally occurring fats in animal products, eggs and dairy tend to be higher in omega-6 fats than omega-3 fats. That said, between the two, you’ll get more omega-6 from eggs than you will from dairy. Does that mean you should avoid eggs? Certainly not. Eggs contain several beneficial nutrients and are an excellent source of protein. Pastured eggs are also higher in omega-3s than conventionally raised eggs, so enjoy your eggs; just do so in moderation.

Eggs & Dairy Serving Size Grams ω-3 (ALA) Grams ω-6 (AA)
Egg, hard boiled 1 medium 0.3 0.59
Eggs, fried 2 medium 0.13 2.15
Eggs, cooked 2 medium 0.07 1.18
Eggs, omega-3-rich 2 medium 0.23 1.13
Cheese, Blue 1 oz 0.07 0.15
Cheese, Cheddar 1 oz 0.04 0.23
Cheese, Cottage 2% 4 oz 0.01 0.06
Cheese, Feta 1 oz 0.08 0.09
Cheese, Gruyere 1 oz 0.12 0.37
Cheese, Swiss (Jarlsberg) 1 oz 0.10 0.18
Cheese, Jarlsberg reduced fat 1 oz 0.06 0.10
Cheese, Gouda 1 oz 0.11 0.07
Cheese, Parmesan, hard 1 oz 0.08 0.08
Cheese, Roquefort 1 oz 0.20 0.17
Yogurt, 2%, Greek 1 cup 0.02 0.14
Milk whole 1 cup 0.18 0.29
Milk, 2% 1 cup 0.12 0.15
Soy milk, unsweetened* contains LA, not AA 1 cup 0.31 2.32 (*LA)

Omega-3 Omega-6 PDF Download


Meat is another category in which you’ll find higher levels of omega-6 than omega-3 due to the naturally occurring fats in animals. You’ll notice, however, that grass-fed animals have higher levels of omega-3s than conventional. Although grass-fed cuts of meat can be a bit pricey, it may be worth the extra few dollars if your goal is to increase your omega-3 intake.

Meats Serving Size Grams ω-3 (ALA) Grams ω-6 AA
Turkey, breast, roasted 4 oz 0.03 0.31
Bacon, pork, pan fried 1 slice 0.03 0.63
Steak, sirloin, no visible fat 4 oz 0.04 0.23
Steak, tenderloin, grass fed 4 oz 0.13 0.28
Lamb chop 1 medium 0.03 0.34
Chicken breast 4 oz 0.11 0.93

Omega-3 Omega-6 PDF Download

Fats & Oils

With the exception of flaxseed oil, which boasts an impressive 7.27 grams of omega-3 (ALA), you’ll find that most fats and oils tend to be much higher in omega-6 fats – particularly seed oils. Of course, you can’t cook with flaxseed oil because omega-3s are very unstable under heat, so reserve this oil for your recipes that don’t require heat, like salad dressings. For cooking fats, your best bet is to try to mitigate high levels of omega-6 rather than increase levels of omega-3. Coconut oil and butter are fantastic choices for cooking. 

Alternatively, you could go with a high-oleic oil like avocado oil. But keep in mind that avocado oil still contains a high level of omega-6 fats. 

Fats & Oils Serving Size Grams ω-3 (ALA) Grams ω-6 LA
Butter 1 tsp 0.04 0.45 (AA)
Coconut oil 1 TBLS 0 0
Safflower oil 1 TBLS 0 3.39
Soy oil 1 TBLS 0.93 6.94
Corn oil 1 TBLS .05 2.43
Canola oil 1 TBLS 1.28 2.61
Olive oil 1 TBLS 0.10 1.32
Mayonnaise 1 TBLS 0.65 5.18
Mayonnaise, made with tofu 1 TBLS 0.31 2.18
Cotton seed oil 1 TBLS 0.03 7.03
Margarine 1 TBLS 0.24 1.02
Flaxseed oil 1 TBLS 7.27 1.94
Salad dressings:
French 1 TBLS 0.44 2.93
Ranch 1 TBLS 0.49 3.33
Thousand Island 1 TBLS 0.34 2.57
Blue Cheese 1 TBLS 0.48 3.65
Sesame Seed 1 TBLS 0.30 3.48
Green Goddess 1 TBLS 0.41 3.07

Omega-3 Omega-6 PDF Download

Nuts & Seeds

Nuts and seeds can make a fantastic snack, especially on the go, but most naturally contain higher levels of omega-6 than omega-3. In fact, chia seeds and flax seeds are the only two items in this category that contain higher levels of omega-3 than omega-6. Like eggs, however, this doesn’t mean you should avoid nuts and seeds; they’re naturally rich in fiber, fat-soluble vitamins, and protein. So keep these guys in your diet, just do so in moderation.

Nuts & Seeds Serving Size Grams ω-3 ALA Grams ω-6 LA
Walnuts 1 oz 2.57 10.8
Sunflower seeds 1 oz <0.01 2.62
Pecans 1 oz 0.28 5.85
Brazil nuts 1 nut <0.01 0.97
Pistachios 1 oz 0.07 3.74
Almonds 1 oz <0.01 3.68
Cashews 1 oz 0.05 2.17
Mixed nuts 1 oz 0.05 2.99
Macadamia nuts 1 oz 0.06 0.37
Pine nuts 1 TBLS 0.07 2.11
Pumpkin seeds 1 oz 0.05 5.61
Sunflower seeds 1 oz 0.02 6.53
Peanuts dry roast 1 oz 0.01 2.75
Peanut butter 1 TBLS 0.01 2.27
Tahini 1 TBLS 0.06 3.47
Sunflower butter 1 TBLS <0.01 1.56
Chia seeds 1 TBLS 2.90 1.00
Flax seeds 1 TBLS 1.60 0.41
omega-3 in nuts

Omega-3 Omega-6 PDF Download

Processed Snacks

Unsurprisingly, most snack foods, which are highly processed and made with seed oils, are a significant source of omega-6 fats. That’s just one of the reasons that health professionals agree that we should use moderation around these types of foods.

Snacks Serving Size Grams ω-3 ALA Grams ω-6 LA
Popcorn microwave 1 cup 0.13 5.30
Popcorn air popped 1 cup <0.01 0.2
Popcorn oil popped 1 cup 0.31 2.51
Potato chips 1 oz 0.01 6.53
Potato chips, low fat 1 oz 0.01 4.63
Corn puffs, twists 1 oz 0.09 4.87
Corn chips, white corn 1 oz 0.07 2.75
Corn chips, blue corn 1 oz 0.01 2.64
Sweet potato fries 1 oz 0.11 2.01
French fries, MacDonalds Medium order 1.09 7.80
Nachos with cheese 20 chips 0.66 8.41
Kind Fruit & Nut Bar 1 bar 0.12 2.16
Kind Bar Peanut/ Dark Chocolate 1 bar 0.28 2.85
Rice crackers 1 oz 0.01 0.76
Ritz crackers 1 oz 0.38 3.79
Dark chocolate bar 1 oz <0.01 0.35

Omega-3 Omega-6 PDF Download

Cereal, Grains, Bread, Pasta

Since they’re not typically a significant source of fat, most items in this category will have lower levels of omega-3s and omega-6. Furthermore, the omega-3s you find in plant foods are in the ALA form, which is only minimally converted into DHA and EPA. Grains also tend to be richer in omega-6 than omega-3, so if you’re looking for a significant source of omega-3, you won’t find it here.

Cereal, Grains, Bread, Pasta Serving Size Grams ω-3 ALA Grams ω-6 LA
Oatmeal, regular cooking 1 cup 0.04 0.92
Kashi Go Lean Crunch 1 cup 0.22 0.74
Arrowhead Mills 7 Grain 1 cup 0.03 0.45
Crispy brown rice cereal 1 cup 0.01 0.25
Granola Cascadian Farm 1 cup 0.06 1.16
Wheat bread 1 slice 0.03 0.29
Sourdough 1 slice 0.03 0.47
Rye bread 1 slice 0.02 0.24
Gluten-free bread 1 slice 0.03 0.41
Pasta, whole wheat, cooked 1 cup 0.01 0.28
Pasta, corn, cooked 1 cup 0.01 0.44
Pasta, brown rice, cooked 1 cup 0 0
Buckwheat soba noodles, cooked 1 cup <0.01 0.03
Brown rice, steamed 1 cup 0.03 0.60
Millet, cooked 1 cup 0.05 0.84
Quinoa, cooked 1 cup 0.19 1.80
Buckwheat groats, cooked 1 cup 0.07 0.87

Omega-3 Omega-6 PDF Download


Once again, vegetables tend to be much higher in carbohydrates than fat, so you’ll only find a scant amount of omega-3 and omega-6 in the items in this category. That is, with the exception of corn which contains .51 grams of omega-6 per one cup serving. 

Vegetables Serving Size Grams ω-3 (ALA) Grams ω-6 LA
Spinach 1 cup 0.04 <0.01
Romaine lettuce, shredded 1 cup 0.05 0.02
Kale, 1” pieces 1 cup 0.03 0.02
Swiss chard 1 cup <0.01 0.02
Lettuce, mixed greens 1 cup 0.04 0.02
Collards 1 cup 0.04 0.03
Arugula 1 cup 0.03 0.03
Broccoli, chopped 1 cup 0.02 0.02
Cauliflower, chopped 1 cup 0.02 0.01
Brussels sprouts, cooked 1 sprout 0.04 0.02
Corn 1 cup 0.01 0.51
Olives, black, green 1 medium 0.01 0.035

Omega-3 Omega-6 PDF Download

Beans & Legumes

Beans and legumes offer a source of plant-based protein, but unfortunately, they don’t offer a significant source of omega-3 fats. When it comes to omega-6, you’ll notice that in this category, the less processed an item is, the lower the omega-6 content.

Beans, legumes Serving Size Grams ω-3 (ALA) Grams ω-6 LA
Garbanzos, canned, drained 1 cup 0.06 1.53
Hummus 1 TBLS 0.01 0.54
Black beans, canned, drained 1 cup 0.30 0.23
Pinto beans, canned, drained 1 cup 0.27 0.20
Lentils, cooked from dried 1 cup 0.07 0.27
Split peas, canned, drained 1 cup 0.05 0.27
Split pea soup w/out meat, canned 1 cup 0.11 0.78
Navy beans, canned, drained 1 cup 0.32 0.25
Tofu, firm 4 oz 0.73 5.47
Natto 1 cup 1.28 9.58

Omega-3 Omega-6 PDF Download

Recommended Levels of Omega-3 and Omega-6

So how much omega-3 and omega-6 fat should you be consuming daily? 

First, it’s important to understand that our modern diets are heavily skewed towards omega-6 while significantly lacking omega-3s. Ideally, we would be consuming around 2:1 to 4:1 omega-6 to omega-3s, but today our ratios are closer to 15:1. That’s quite a jump from where our ancestors were, with a ratio that looked more like 1:1 [1][2][3].

There are no official standards around the amount of omega-3s and omega-6s you should consume daily, but several health organizations have weighed in on the matter. 

When it comes to omega-6, the general consensus is that we simply need to reduce the amount we’re getting through our diets. As you can see, we’re overdoing it with this nutrient and driving our omega3:omega6 ratio way out of range. 

There’s currently no universal recommendation for the daily intake of EPA and DHA. Recommended intakes from expert organizations vary from 0.3-4 g/day, with some being geared towards specific health outcomes. For example, the European Food Safety Authority suggests 3 g/day to lower blood pressure and 2-4 g/day to lower triglyceride levels [4]. The lower end of those numbers may be doable through diet if you eat fish every day, but for most folks it may be a stretch. 

So, what are you to do if you’re not a fish lover or if, like many, you have concerns about the health of the fish in our oceans?

This is where high-quality fish oil can come in to make up the difference. 

When searching for a fish oil supplement, there are a few key points to keep in mind:

  1. Look for fish oil in the triglyceride form, which is the most bioavailable form, and also indicates that the oil is natural (i.e., non-synthetic).
  2. Ensure that the antioxidants in your fish oil are from natural sources, like curcumin or astaxanthin.
  3. Be sure to check the serving size and dose. You’ll want to ensure that your supplement provides an adequate dose of EPA and DHA per serving. 
  4. Look for fish oil from small fish like sardines, anchovies, and mackerel, as opposed to larger fatty fish. Smaller fish pick up fewer toxins, so your fish oil will naturally be more pure.


Our modern diets have turned our omega-3 to omega-6 ratio on its head. Even if you consume high-quality, organic, grass-fed food, you will still likely struggle to get enough omega-3s to match the number of omega-6s naturally occurring in our foods today. 

The solution? Find a high-quality fish oil supplement that can give you a boost in omega-3s. Our Triple Power Omega Fish Oil is made from small fish such as sardines, anchovies, and mackerel and provides 1200 mg of combined DHA and EPA in their natural triglyceride form per serving. Moreover, we use natural antioxidants (astaxanthin and curcumin) to ensure your fish oil remains fresh.

While getting your nutrients through a diet is always ideal, there are some cases where food alone can’t do the trick. High-quality supplements can be a game-changer for both your immediate and long-term health.

Triple Power omega-3 fish oil


Which vegetables are high in omega-3?

Vegetables tend to be lower in fat, which means their omega-3 content is generally not very impressive. That said, many vegetables have higher levels of omega-3 than omega-6; some examples include Brussels sprouts, spinach, lettuce, and cauliflower.

Are eggs high in omega-3?

Eggs are generally higher in omega-6 than they are in omega-3 fats. However, some farmers provide their chickens with feed high in omega-3s, which yields eggs with a richer omega-3 content.

Is avocado rich in omega-3?

Avocados contain omega-3 fats but are much higher in omega-9 monounsaturated fats.

What foods are high in omega-6?

Foods with the highest omega-6 content include vegetable oils (corn, soy, cottonseed, etc.), conventionally raised meat and processed snack foods.

Do eggs have omega-3 or 6?

Eggs contain omega-3 and omega-6 fatty acids but tend to be higher in omega-6 fats unless the chickens are intentionally provided with omega-3-rich feed.

Article Sources

  1. DiNicolantonio, J. J., & O’Keefe, J. H. (2018). Importance of maintaining a low omega–6/omega–3 ratio for reducing inflammation. Open heart, 5(2), e000946.
  3. Simopoulos, A. P. (2016). An increase in the omega-6/omega-3 fatty acid ratio increases the risk for obesity. Nutrients, 8(3), 128.
  4. Candela, C. G., López, L. B., & Kohen, V. L. (2011). Importance of a balanced omega 6/omega 3 ratio for the maintenance of health. Nutritional recommendations. Nutricion hospitalaria, 26(2), 323-329.

Article Comments

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  1. Mahin

    November 5, 2023 , 7:26 am

    Thanks for this good article

  2. Nancy Crawford

    November 30, 2023 , 7:33 am

    wanting to know if triple power omega fish oil will raise cholesteral

  3. Yoori AlgaeCal

    November 30, 2023 , 4:24 pm

    Thank you for reaching out, Nancy! Our Triple Power Fish Oil can actually help you to have healthy cholesterol in several ways! The EPA/DHA in Triple Power improve your lipid profile (types and amounts of cholesterol) in a number of ways, including significantly lowering triglycerides and lessening oxidative stress that would otherwise damage cholesterol. High levels of triglycerides raise levels of VLDL (the very small dense LDL that most increases risk of cardiovascular disease). The added anti-oxidative effects of Triple Power’s curcumin and astaxanthin further increase this supplement’s ability to protect cholesterol from damage :). I hope this answers your question, Nancy! Please feel free to confirm this with a healthcare professional.

    – Yoori

  4. Natalie

    December 2, 2023 , 8:06 am

    I love the taste of your fish oil, but my health care provider would like me to get between 2000 and 3000 mg. of omega-3s, so I would have to almost double up on your fish oil, which I can’t afford to do. Any chance that you will be upping the omega-3s without a huge price increase? Otherwise, I’ll have to go with a cheaper alternative, even though I really love your product.

  5. Shelby AlgaeCal

    December 4, 2023 , 2:15 pm

    Thank you for reaching out, Natalie! We are so happy to hear that you enjoy our Triple Power Fish Oil, and this is a great question! While we don’t have any plans to increase the amount of omega-3s per serving of Triple Power Fish Oil, some of our community members who are looking to increase their omega-3 blood level do “double-up” their dosage by taking 2 tbsp per day. That said, we understand that taking 2 tbsp per day might not be the best option for you, so it may be a good idea to check in with our Bone Health Consultants over the phone – we would love to help you determine the best pricing option to fit your needs and budget! If this would be of interest, please reach out anytime at 1-800-820-0184 (USA & Canada toll-free). 🙂
    – Shelby

  6. robert

    May 5, 2024 , 4:21 pm

    good info. Thanks

  7. Megan @ AlgaeCal

    May 5, 2024 , 6:24 pm

    It’s our pleasure, Robert! We’re so happy you found this helpful!
    – Megan

  8. Sharon Hill

    June 2, 2024 , 2:39 am

    Thanks. Very informative. I am experiencing an increase in osteoarthritis symptoms. So very interested in watching what I am consuming on a daily basis that is helping to prevent or increase my condition.

  9. Yoori AlgaeCal

    June 2, 2024 , 6:33 pm

    We’re so glad you found it helpful, Sharon!
    – Yoori

This article features advice from our industry experts to give you the best possible info through cutting-edge research.

Lara Pizzorno
MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
Dr. Liz Lipski
PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
Dr. Loren Fishman
MD, B.Phil.,(oxon.) - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,