Tables compiled
by
Linda Tsang
using the
references
at the bottom
of the list
It is a work
in progress.
This posting is
14 May 2002.
Please submit
new data
to Linda
by checking
the e-mail icon.
And also
to say thanks. |
| TYPE OF FOOD |
GRAMS OF FATTY ACIDS PER 100 GRAMS |
| |
OMEGA 6 |
OMEGA 3 |
SATURATED |
| FISH |
|
|
|
| Anchovy |
0.2 |
1.4 |
1.3 |
| Bass, striped |
|
0.8 |
0.5 |
| Cod, Atlantic |
Tr. |
0.3 |
0.1 |
| Cod, Pacific |
Tr. |
0.2 |
0.1 |
| Eel, European |
0.5 |
0.9 |
|
| Haddock |
|
0.2 |
0.1 |
| Halibut, Greenland |
0.5 |
0.9 |
0.4 |
| Halibut, Pacific |
0.2 |
0.5 |
0.4 |
| Herring, Atlantic |
0.4 |
1.7 |
2.0 |
| Mackerel, Atlantic |
1.1 |
2.6 |
3.3 |
| Ocean Perch |
0.3 |
0.2 |
0.2 |
| Pike, Northern |
0.1 |
0.1 |
0.1 |
| Pike, Walleye |
0.1 |
0.3 |
0.2 |
| Salmon, Atlantic |
0.7 |
1.4 |
0.9 |
| Salmon, Atlantic, farmed |
|
1.9 |
|
| Salmon, Coho |
0.7 |
1.0 |
1.1 |
| Salmon, Coho, farmed |
|
1.3 |
|
| Sardines, canned, drained |
|
1.5 |
|
| Sea bass, Japanese |
0.1 |
0.4 |
0.5 |
| Snapper, red |
0.2 |
0.2 |
0.2 |
| Trout, lake |
1.4 |
2.0 |
1.2 |
| Trout, rainbow |
0.6 |
0.6 |
0.7 |
| Tuna, albacore |
0.3 |
1.5 |
0.4 |
| Whitefish, lake |
0.7 |
1.5 |
0.9 |
| CRUSTACEANS |
|
|
|
| Crab, Alaska king |
|
0.3 |
|
| Lobster, European |
|
0.2 |
|
| Shrimp, Japanese prawn |
0.5 |
0.5 |
0.4 |
| MOLLUSKS |
|
|
|
| Clam, Japanese hardshell |
|
0.2 |
0.1 |
| Mussel, Mediterranean |
0.1 |
0.2 |
0.5 |
| Oyster, European |
0.1 |
0.6 |
0.6 |
| Scallop, Atlantic deepsea |
0.1 |
0.2 |
0.2 |
| FRUITS |
|
|
|
| Avocados |
1.9 |
0.1 |
5.0 |
| Raspberries |
0.2 |
0.1 |
0.0 |
| Strawberries |
0.1 |
0.1 |
0.0 |
| POULTRY |
|
|
|
| Chicken, dark meat w/o skin |
1.0 |
0.1 |
9.7 |
| Chicken, light meat, w/o skin |
0.4 |
0.0 |
4.5 |
| Turkey, dark meat, w/o skin |
1.1 |
0.1 |
7.2 |
| Turkey, light meat w/o skin |
0.3 |
0.0 |
3.2 |
| VEGETABLES |
|
|
|
| Broccoli, raw |
0.0 |
0.1 |
0.0 |
| Cauliflower, raw |
|
0.1 |
0.0 |
| Kale, raw |
0.1 |
0.2 |
0.0 |
| Lettuce, butterhead, raw |
|
0.1 |
|
| Purslane |
0.1 |
0.4 |
0.0 |
| Spinach, raw |
0.1 |
0.9 |
0.0 |
| NUTS AND SEEDS |
|
|
|
| Almond |
|
|
|
| Brazil |
|
|
|
| Cashew |
|
|
|
| Coconut |
|
|
|
| Corn |
|
|
|
| Macadamia |
|
|
|
| Pecan |
|
|
|
| Pistachio |
|
|
|
| Pumpkin |
|
|
|
| Sesame |
|
|
|
| Sunflower |
|
|
|
| Walnut |
|
|
|
| TYPE OF FOOD |
GRAMS OF FATTY ACIDS PER TABLESPOON |
| |
OMEGA 6 |
OMEGA 3 |
SATURATED |
| OILS |
|
|
|
| Almond oil |
|
|
1.1 |
| Avocado oil |
|
|
1.6 |
| Butter |
0.3 |
0.2 |
7.9 |
| Canola oil |
2.8 |
1.3 |
1.0 |
| Cod liver oil |
0.3 |
2.8 |
3.1 |
| Flaxseed oil |
2.2 |
8.0 |
1.3 |
| Grapeseed oil |
9.5 |
0.0 |
|
| Olive oil |
1.1 |
0.1 |
1.0 |
| Rice bran oil |
4.5 |
0.2 |
2.7 |
| Safflower oil, > 70% linoleic |
10.2 |
0.0 |
1.2 |
| Safflower oil, > 70% oleic |
2.0 |
0.0 |
1.2 |
| Salmon oil |
0.3 |
5.2 |
2.7 |
| Sesame oil |
5.6 |
0.0 |
1.9 |
| Soybean lecithin |
5.5 |
0.7 |
2.0 |
| Sunflower oil, <60% linoleic |
5.4 |
0.0 |
1.4 |
| Sunflower oil, > 60% linoleic |
8.9 |
0.0 |
1.4 |
| Walnut oil |
7.2 |
1.4 |
1.2 |
SOURCES:
Simopoulos, A.P. and J. Robinson. 1999. The Omega Diet. HarperCollins Publ.
New York. U.S.A.
Erasmus, U. 1993. Fats That Heal Fats That Kill. Alive Books. Burnaby,
B.C. Canada.
Pennington, J.A.T. 1994. Food Values of Portions Commonly Used. J.B. Lippincott
Co. Philadelphia, U.S.A.
http://ods.od.nih.gov/eicosanoids |
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|
