The Omega 3 to 6 Fat Ratio of Common Nuts [Data]


Nuts are said to be a good source of protein and fats, but there’s that pesky issue of having a ton of omega 6 fats, and not many omega 3 fats.

If you’re reading this, I suspect you already know why keeping a high ratio of Omega 3:6 fatty acids is a good idea, so I’ll get right into the data instead.

I collected nutritional data for all common nuts that I could think of. If I missed any, just let me know and I’ll add it.

Pay special attention to the 2 columns on the far right. The actual ratio (that we want to be as high as possible) is in one of them, followed by that number multiplied by 1000 just for more convenient numbers to compare.

Nut Serving Fats (g) Omega 3 (g) Omega 6 (g) Omega 3:6 ratio Ratio*1000
Macadamia nut 1 cup 100 0.26 1.72 0.1512 151.2
Walnut 1 cup 73.7 2.51 41.3 0.0608 60.8
Pecans 1 cup 78.5 1.08 22.487 0.0480 48.0
Pistachio nuts 1 cup 54.7 0.312 16.23 0.0192 19.2
Hazelnut 1 cup 69.9 0.1 9 0.0111 11.1
Cashew 1 cup 59.568 0.08432 10.5808 0.0080 8.0
Pine nuts 1 cup 92.3 0.15 45.37 0.0033 3.3
Brazil nut 1 cup 88.4 0.02 27.4 0.0007 0.7
Almonds 1 cup 73.4 0.01 17.5 0.0006 0.6
Peanuts 1 cup 72.5 0.01 22.9 0.0004 0.4

Here’s a few things that you might want to takeaway from this:

  • Macadamia nuts have the best omega 3:6 ratio, but also a low amount of both fats in the first place. Most of its fats are monounsaturated fats (Omega 3s and 6s are polyunsaturated fats).
  • Walnuts have the 2nd best ratio, but also one of the highest raw amounts of omega 6, which is also something you want to minimize. So I’d still limit how many walnuts you eat.
  • Almonds, peanuts, and Brazil nuts have essentially 0 omega 3 fats and should really be eaten in limited quantities.

Hopefully that data helps you reach your nutritional targets, whatever they may be.

If you eat a lot of nuts, which is especially common for vegans and bodybuilders that are bulking, consider a vegan omega 3 supplement to help keep your ratio somewhat reasonable.

About the author

Dale C.

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance writer. Trying to do my small part in making the world better by writing about the wonderful world of veganism.

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