Omega Fats

 Omega Fats Cheat Sheet

One of the most important things to do when trying to balance fat intake is eat more vegetables and fruits. While they contain only small amounts of fat, the omega ratios are optimal.

We have 3 lists below. They highlight the omega-6:omega-3 ratio of many foods. The optimal ratio of omega-6:omega-3 is likely between 4:1 and 1:1.

Best choices - these foods will improve omega fat ratio

--Less than 5:1 (omega-6:omega-3) ratio

  1. Flaxseeds
  2. Flaxseed oil
  3. Chia seeds (Salba)
  4. Canola oil
  5. Walnuts
  6. Walnut oil
  7. Borage oil
  8. Kidney beans
  9. White beans
  10. Kelp
  11. Lima beans
  12. Perilla seed oil
  13. Camelina seed oil
  14. Kiwifruit seed oil
  15. Lingonberry seed oil (cranberry seed oil)
  16. Seaweed
  17. Green leafy vegetables
  18. Many fruits

Average choices - these foods generally have minimal impact on omega fat ratio

--5:1 to 8:1 (omega-6:omega-3) ratio

  1. Soybeans
  2. Soybean oil


Poor choices - these foods will skew omega fat intake

--Greater than 8:1 (omega-6:omega-3) ratio

  1. Sunflower oil
  2. Corn oil
  3. Wheat germ oil
  4. Safflower oil
  5. Sesame oil
  6. Apricot kernel oil
  7. Olive oil
  8. Cottonseed oil
  9. A vocado oil
  10. Brazil nuts
  11. Sesame seeds
  12. Margarine
  13. Pumpkin seeds
  14. Almonds
  15. Almond oil
  16. Almond butter
  17. Peanuts
  18. Peanut oil
  19. Peanut butter
  20. Pistachios
  21. Lard
  22. Palm oil (tree lard)
  23. Most conventional red meat
  24. Most conventional pork
  25. Most conventional dairy


Olive oil, peanut oil and canola oil have very high amounts of monounsaturated fat, which leaves low amounts of both omega-3 and omega-6 fats. These will likely have minimal impact on omega fat ratio unless consumed in extremely high amounts.

If you aren't consuming meat, eggs and dairy, donít start. If you are, the following animal products have a healthy omega fat balance.

  1. Salmon
  2. Herring
  3. Tuna
  4. Mackerel
  5. Sardines
  6. Anchovy
  7. Halibut
  8. Omega-3 eggs
  9. Grass-fed beef
  10. Grass-fed dairy  

Source: Precision Nutrition

Posted on October 21, 2015 .