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Omega-3 Omega-6 Ratio

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Food NameOmega-6Omega-3Ω-6 / Ω-3
Butter, whipped145311801.2
Butter oil, anhydrous177914401.2
Cheese, blue4212401.8
Cheese, brick3892901.3
Cheese, brie4053101.3
Cheese, camembert3572701.3
Cheese, caraway3973201.2
Cheese, cheshire4213301.3
Cheese, colby5322702.0
Cheese, cottage, creamed (4.5% M.F.)79107.9
Cheese, cottage, creamed with fruit64302.1
Cheese, cottage, uncreamed, dry curd (0.4% M.F.)20 
Cheese, cream8681705.1
Cheese, edam3262401.4
1234567891011121314151617181920...Last

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  • Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.








Omega-3 and Omega-6 Fatty Acids Balance

information from the National Institutes of Health

Anthropological and epidemiological studies and studies at the molecular level indicate human beings evolved on a diet with a ratio of omega-6 to omega-3 essential fatty acids of approximately 1 whereas in Western diets the ratio is 15/1-16.7/1.

Western diets are deficient in omega-3 fatty acids and have excessive amounts of omega-6 fatty acids compared with the diet on which human beings evolved and their genetic patterns were established.

Excessive amounts of omega-6 polyunsaturated fatty acids and a very high omega-6 / omega-3 ratio, as is found in today's Western diets, promote the development of many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases, whereas increased levels of omega-3 (a low omega-6 / omega-3 ratio) provide suppressive effects.

In the secondary prevention of cardiovascular disease, a ratio of 4/1 was associated with a 70% decrease in total mortality.

A ratio of 2.5/1 reduced rectal cell proliferation in patients with colorectal cancer, whereas a ratio of 4/1 with the same amount of omega-3 had no effect.

The lower omega-6 / omega-3 ratio in women with breast cancer was associated with decreased risk. A ratio of 2-3/1 suppressed inflammation in patients with rheumatoid arthritis, and a ratio of 5/1 had a beneficial effect on patients with asthma, whereas a ratio of 10/1 had adverse consequences.

These studies indicate that the optimal ratio may vary with the disease under consideration. This is consistent with the fact that chronic diseases are multigenic and multifactorial. Therefore, it is quite possible that the therapeutic dose of omega-3 fatty acids will depend on the degree of severity of disease resulting from the genetic predisposition.

A lower ratio of omega-6 / omega-3 fatty acids is more desirable in reducing the risk of many of the prevalent chronic diseases in Western societies as well as in developing countries.

The omega-6/omega-3 ratio and dementia or cognitive decline

It has been suggested that the intake of certain fatty acids may influence the risk of dementia. In 13 animal studies, the dietary n-6/n-3 ratio was shown to affect brain composition, Alzheimer's disease pathology, and behavior. Review of the 14 studies in humans provided evidence supporting an association between the n-6/n-3 ratio, cognitive decline, and incidence of dementia. There is growing evidence of a positive association between the dietary n-6/n-3 ratio and the risk of Alzheimer's disease.

Read more at NIH website ...

A low dietary ratio of omega-6 to omega-3 Fatty acids may delay progression of prostate cancer

Prostate cancer (PCa) is the second leading cause of cancer-related deaths in men. Studies show that consumption of polyunsaturated fatty acids modulates the development and progression of prostate cancer. High amounts of omega-6 fatty acids have been linked with increased prostate cancer risk, whereas omega-3 fatty acids have been shown to inhibit PCa growth. However, because omega-3 and omega-6 are both essential fatty acids and part of a complete diet, it is more relevant to determine the ideal ratio of the two that would allow patients to benefit from the therapeutic properties of omega-3 fatty acids. LNCaP prostate cancer cells were treated with dietary-based ratios of omega-6 to omega-3 fatty acids under hormone-deprivation conditions, and effects on various cellular processes were determined. A low omega-6 to omega-3 ratio can delay the progression of cells toward castration-resistance by suppressing pathways involved in prostate cancer progression. Data demonstrate that maintaining a low omega-6 to omega-3 fatty acids ratio can enhance efficacy of hormone ablation therapy.

Read more at NIH website ...

 

Note: The Ω-6 / Ω-3 ratio discussed in the NIH studies refers to the Ω-6 / Ω-3 ratio in one's diet.
We provide the Ω-6 / Ω-3 ratios of individual foods just in case they are of interest to visitors of this webpage.

Our Omega Fatty Acids Online Databases

We provide a most complete and easy to use online databases related to the omega fatty acids in English and in French:





Foods with Low Omega-6 / Omega-3 Ratio



Ω-6/Ω-3 ratio
Foods with Low Omega-6 / Omega-3 Ratio

0.0
Bass, striped, raw

0.0
Mollusks, squid (calamary), mixed species, raw

0.0
Sea bass, mixed species, raw

0.0
Sea bass, mixed species, baked or broiled

0.0
Pollock, walleye (alaska), baked or broiled

0.0
Shrimp, imitation (surimi)

0.0
Surimi

0.0
Pollock, walleye (alaska), raw

0.1
Mollusks, snail, raw

0.1
Mollusks, scallop, mixed species, imitation (surimi)

0.1
Animal fat, native, bearded seal, oil (oogruk oil)

0.1
Lobster, american (northern), boiled or steamed

0.1
Fish oil, salmon

0.1
Salmon, coho, wild, baked or broiled

0.1
Lobster, american (northern), raw

0.1
Pollock, atlantic (boston blue), raw

0.1
Tuna, bluefin, fresh, baked or broiled

0.1
Anchovy, european, raw

0.1
Bluefish, baked or broiled

0.1
Ocean perch (rosefish, redfish), atlantic, raw

0.1
Tuna, bluefin, fresh, raw

0.1
Steelhead trout, meat, dried

0.1
Pollock, atlantic (boston blue), baked or broiled

0.1
Bluefish, raw

0.1
Cod (gray cod), pacific, raw

0.1
Hake (whiting), mixed species, baked or broiled

0.1
Arctic char, native, meat, raw

0.1
Ocean perch (rosefish, redfish), atlantic, baked or broiled


Ω-6/Ω-3 ratio
Foods with Low Omega-6 / Omega-3 Ratio

0.1
Mollusks, oyster, pacific, raw

0.1
Roe, mixed species, raw

0.1
Salmon, native, eggs, raw

0.1
Shrimp, mixed species, canned

0.1
Roe, mixed species, baked or broiled

0.1
Caviar, black and red, granular

0.1
Salmon, atlantic, wild, baked or broiled

0.1
Mollusks, abalone, mixed species, raw

0.1
Mollusks, oyster, pacific, boiled or steamed

0.1
Chocolate syrup, thin type, 2% M.F. milk added

0.1
Salmon, chum (keta), canned, drained, solids with bone, salted

0.1
Salmon, chum (keta), canned, drained solids with bone, unsalted

0.1
Salmon, pink, canned, drained solids with bone

0.1
Flatfish (flounder or sole or plaice), baked or broiled

0.1
Fish oil, cod liver

0.1
Crab, atlantic snow crab (spider, queen), raw

0.1
Steelhead trout, boiled, canned

0.1
Salmon, sockeye (red), baked or broiled

0.1
Swordfish, raw

0.1
Salmon, coho, wild, raw

0.1
Crab, atlantic snow crab (spider, queen), boiled or steamed

0.1
Rockfish, pacific ocean perch, mixed species, baked or broiled

0.1
Cod (gray cod), pacific, baked or broiled

0.1
Bass, striped, baked or broiled

0.1
Arctic char, native, skin, raw

0.1
Herring, atlantic, baked or broiled

0.1
Arctic char, native, meat and skin, raw

0.1
Rockfish, pacific ocean perch, mixed species, raw

0.1
Salmon, chum (keta), poached

0.1
Swordfish, baked or broiled

0.1
Herring, atlantic, kippered


Ω-6/Ω-3 ratio
Foods with Low Omega-6 / Omega-3 Ratio

0.1
Snapper, mixed species, raw

0.1
Mackerel, atlantic, baked or broiled

0.1
Salmon, sockeye (red), canned, solids with bone and liquid, salted

0.1
Crab, alaska king, boiled or steamed

0.1
Tuna, yellowfin (albacore, ahi), baked or broiled

0.1
Salmon, pink (humpback), canned, solids with bone and liquid, unsalted

0.1
Salmon, pink (humpback), canned, solids with bone and liquid, salted

0.1
Salmon, pink (humpback), raw

0.1
Milk, dry, buttermilk, sweet cream

0.1
Tuna, light, canned in water, drained, salted

0.1
Tuna, skipjack (aku), baked or broiled

0.1
Herring, atlantic, pickled

0.1
Tuna, light, canned in water, drained, unsalted

0.1
Smelt, dried

0.1
Mackerel, atlantic, raw

0.1
Herring, pacific, baked or broiled

0.2
Salmon, native, king or chinook, kippered, canned

0.2
Salmon, native, king or chinook, smoked, canned

0.2
Salmon, chinook (spring), baked or broiled

0.2
Herring, pacific, raw

0.2
Ling, baked or broiled

0.2
Catfish (wolffish), atlantic, raw

0.2
Cod (scrod), atlantic, tongues and cheeks, raw

0.2
Catfish (wolffish), atlantic, baked or broiled

0.2
Ling, raw

0.2
Mollusks, oyster, eastern (blue point), farmed, baked or broiled

0.2
Grouper, mixed species, raw

0.2
Fish oil, sardine

0.2
Sablefish (black cod), smoked


Ω-6/Ω-3 ratio
Foods with Low Omega-6 / Omega-3 Ratio

0.1
Snapper, mixed species, raw

0.1
Mackerel, atlantic, baked or broiled

0.1
Salmon, sockeye (red), canned, solids with bone and liquid, salted

0.1
Crab, alaska king, boiled or steamed

0.1
Tuna, yellowfin (albacore, ahi), baked or broiled

0.1
Salmon, pink (humpback), canned, solids with bone and liquid, unsalted

0.1
Salmon, pink (humpback), canned, solids with bone and liquid, salted

0.1
Salmon, pink (humpback), raw

0.1
Milk, dry, buttermilk, sweet cream

0.1
Tuna, light, canned in water, drained, salted

0.1
Tuna, skipjack (aku), baked or broiled

0.1
Herring, atlantic, pickled

0.1
Tuna, light, canned in water, drained, unsalted

0.1
Smelt, dried

0.1
Mackerel, atlantic, raw

0.1
Herring, pacific, baked or broiled

0.2
Salmon, native, king or chinook, kippered, canned

0.2
Salmon, native, king or chinook, smoked, canned

0.2
Salmon, chinook (spring), baked or broiled

0.2
Herring, pacific, raw

0.2
Ling, baked or broiled

0.2
Catfish (wolffish), atlantic, raw

0.2
Cod (scrod), atlantic, tongues and cheeks, raw

0.2
Catfish (wolffish), atlantic, baked or broiled

0.2
Ling, raw

0.2
Mollusks, oyster, eastern (blue point), farmed, baked or broiled

0.2
Grouper, mixed species, raw

0.2
Fish oil, sardine

0.2
Sablefish (black cod), smoked

Arthritis Diet

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