Omega 3 to 6 Fat Ratio of Seeds [Data]

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seeds variety

After making a page about the ratio of omega 3 to 6 fats in nuts, it only made sense to do the same for seeds.

I collected basic nutritional data for all the common seeds I could think of, and the results are just below.

If there are any seeds that I forgot, just let me know and I’ll add them.

Omega 3:6 Ratio of Seeds Table

The most important column of this table is the one on the far right.

In general, you want this ratio to be as high as possible.

Seed Fat in 100g Omega 3 (g) Omega 6 (g) Omega 3:6 ratio
Flax 42.2 22.81 5.91 3.8596
Chia 30.8 17.55 5.79 3.0311
Hemp 50 8.33 30 0.2777
Sesame 49.7 0.38 21.37 0.0178
Pumpkin 19.4 0.077 8.6 0.0090
Sunflower 51.5 0.074 23.05 0.0032

Both flax and chia are amazing sources of plant-based omega 3 fats.

Hemp is decent; most research seems to suggest you want at least a 1:4 ratio (0.25 in our table above), so hemp just beats this cutoff.

But when it comes to the other seeds, they’re clearly not good sources of omega 3 fats. You should limit your intake ofsesame, pumpkin, and sunflower seeds.

Seeds have a much better ratio than nuts for omega 3s and 6s, but certain ones are clearly better than others.

Other Ways to Get Omega 3 Fats

If you eat a lot of those “bad” seeds, you can attempt to balance out your polyunsaturated fat intake by getting more omega 3s from other sources.

If you eat fish, that’s the best source.

If you don’t for whatever reason, an algae-based vegan omega 3 supplement is a good alternative that is the easiest way to get omega 3s from plants.

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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