Comparison of common seed oils

The table shows the breakdown of various common oils in terms of their omega 3, omega 6, omega 9 and GLA content. A fascinating insight into the world of fats and oils, and a good guide to help you decide which fatty acids to consume more of (omega 3) and which less (omega 6).

Seed type% oil content% Omega 3% Omega 6% Omega 9% GLA
Linseed35581419-
Hemp352058121.8
Walnut50-65135822
Pumpkin144336
Soybean1875026-
Wheatgerm1155025-
Evening primrose17-72119
Sesame7943
Sunflower47-6523-
Safflower0.574a bit-
Canola (rapeseed)1421
Peanut3543
Almond-2171
Olive20-876-
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