Omega-3/6 Ratio Calculator

We have included over 8000 different kinds of food here. Using this tool, you can find out the Omega 3 and the Omega 6 values for each type of food.
This is a very easy tool to use. You can enter the food name in the search box. You can also search from the category of food.
Choose Nutrients

How to Use

  • Base value - The nutrient values are in “mg” per “100 g” of food.
  • Sort - In case you want to sort out the nutrient value, you can do by clicking on the column header. You should click it once more to reverse the order.
  • Ease of Navigation - These foods are listed alphabet wise. You can directly move to any page by entering the page number in the navigation column. Alternatively, you can click back and forth on the arrows to move to other pages.
  • Break up of Fatty Acids - You can choose to see the nutrient values of the nutrients that form part of Omega 3/6 fatty acids by checking the boxes against the name of the nutrient. For example in case you want to know the amount of DHA in a particular food, you can click on the DHA button and the list comes alive for you with the DHA figures. Similarly you can check for EPA, DPA and ALA too.
  • More Details - There is a button named as “More.” By clicking this button, you get the full composition of fatty acids with a breakup of saturated, mono-unsaturated, and poly-unsaturated fatty acids for each food item.
  • Ratio of Omega 6 to Omega 3 - You also get the ratio of Omega 6 to Omega 3 fatty acids for each food in the list.
Data Source: USDA National Nutrient Database version SR-28. Each "~" in "More" details page indicates a missing or incomplete value
  • ω-3 - Omega-3 Fatty Acids
  • ω-6 - Omega-6 Fatty Acids
  • DHA - Docosahexaenoic Acid
  • EPA - Eicosapentaenoic Acid (also known as Timnodonic acid)
  • DPA - Docosapentaenoic acid (also known as Clupanodonic Acid)
  • ALA - Alpha-Linolenic Acid