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.

Omega 3:6 Ratio of Nuts Table

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 Fats (g) Omega 3 (g) Omega 6 (g) Omega 3:6 ratio Ratio*1000
Macadamia nut 100 0.26 1.72 0.1512 151.2
Walnut 73.7 2.51 41.3 0.0608 60.8
Pecans 78.5 1.08 22.487 0.0480 48.0
Pistachio nuts 54.7 0.312 16.23 0.0192 19.2
Hazelnut 69.9 0.1 9 0.0111 11.1
Cashew 59.568 0.08432 10.5808 0.0080 8.0
Pine nuts 92.3 0.15 45.37 0.0033 3.3
Brazil nut 88.4 0.02 27.4 0.0007 0.7
Almonds 73.4 0.01 17.5 0.0006 0.6
Peanuts 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 zero omega 3 fats and should really be eaten in limited quantities.

A Visual Look at the Omega 3 to 6 Ratio of Nuts

The chart below is the exact same data above, just in a bubble chart. You can click it to open it bigger.

The ideal nut would be far to the right, and close to the bottom.

omega 3 6 ratio nutsThe top 3 nuts in terms of having a good ratio are easy to identify along that diagonal line: macadamia nuts, pecans, and walnuts.

How To Get More Omega 3s to Balance Out Nuts

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

If you eat a lot of nuts, you’ll want to try and balance them out by getting omega 3 fats from other sources.

Depending on your diet, this may come from fish, but there are also good plant sources of omega 3s as well.

If you happen to be vegan, where a plant-based source is your only option, an algae-based vegan omega 3 supplement is a good option 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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