Omega 6 is pro inflammatory. Omega 3 is anti inflammatory. The ratio of Omega6 intake to Omega3 intake in the Western diet is around 20:1. In the original Paleo diet of man it was 1:1. The traditional Eskimo diet is 1:4. Eskimos who ate the traditional diet did not get type 2 diabetes.
http://www.hindawi.com/journals/jnme/2012/539426/. Good general info on Omega3 vs Omega6. The article explains...
"Thus, high intake of n-6 PUFA, along with low intakes of n-3 PUFA, shifts the physiological state to one that is proinflammatory and prothrombotic with increases in vasospasm, vasoconstriction, and blood viscosity and the development of diseases associated with these conditions."
The full data on Omega3 and Omega6 from the US the UK the Australian and the Norwegian government databases is presented in a fully searchable way in our Food Nutrition Table with Diabetic Index
Here is our first attempt to examine Omega3 to Omega6 ratios in various foods.
| Food | Protein | Carb | Fibre | Fat | kcal | SFA | MUFA | PUFA | Trans | Omega3 | Omega6 |
| Almond flour | 21.1 | 6.9 | 7.4 | 598 | 0.006 | 12 | |||||
| Almonds | 21.1 | 6.9 | 7.4 | 598 | 0.006 | 12 | |||||
| Atlantic Cod Roe | 1.13 | ||||||||||
| Atlantic Mackerel Roe | 1.7 | ||||||||||
| Atlantic Salmon Roe | 2.4 | ||||||||||
| Avocado | 0.11 | 1.7 | |||||||||
| Bacon | 37 | 1 | 0 | 41.8 | 541 | 13.7 | 18.5 | 4.5 | 0.2 | 4.2 | |
| Bearded Seal Oil (oogruk - Alaskan Eskimo) | 28.9 | ||||||||||
| Beef grain fed - lean | 0.02 | 0.3 | |||||||||
| Beef grass fed - fat | 0.086 | 0.420 | |||||||||
| Beef grass fed - lean | 0.023 | 0.09 | |||||||||
| Boursin | 7.5 | 3.5 | 41 | 413 | 27 | ||||||
| Brazil nuts | 0.02 | 20.5 | |||||||||
| Canned Anchovies | 2.0 | ||||||||||
| Canned Salmon (Coho Sockeye Chum Pink) | 1.2-1.8 | ||||||||||
| Canned Sardines | 1.5-2.0 | ||||||||||
| Canned Tuna (too much mercury) | 0.3-2.2 | ||||||||||
| Canola Oil | 9.1 | 19.0 | |||||||||
| Capers | 0.18 | ||||||||||
| Carnation Extra Thick Cream Desert Toping (Nestle) | 3.6 | 236 | |||||||||
| Cauliflower | 0.04 | ||||||||||
| Caviar/Roe Lumpfish | 3.9 | ||||||||||
| Caviar Sturgeon | 6.8 | ||||||||||
| Cheddar Cheese | 0.146 | 1.001 | |||||||||
| Cheshire Cheese | 0.337 | 0.533 | |||||||||
| Chia Seed | 16 | 6.0 | 38 | 30.8 | 490 | 3.2 | 2.1 | 23.3 | 17.6 | 5.8 | |
| Chicken breast | 0.076 | 0.69 | |||||||||
| Chicken dark meat and skin | 0.19- 0.24 | 3.04 | |||||||||
| Chicken thigh | 0.12 - 0.15 | 1.89 | |||||||||
| Chocolate 85% Cocoa | 18 | 600 | |||||||||
| Chocolate 90% Cocoa Lindt - tastes awful | 14 | 600 | |||||||||
| Cocoa powder | 11.5 | 345 | |||||||||
| Coconut cream (flesh) | 4.9 | 214 | |||||||||
| Cod | 0.221 | 0.008 | |||||||||
| Cod Liver Oil | 19.7 | ||||||||||
| Common Prawn Roe | 1.54 | ||||||||||
| Cream Extra Thick Single | 3.9 | 188 | |||||||||
| Cream thick | 2 | 3 | 0 | 345 | 23 | 10.7 | 1.4 | 0.538 | 0.836 | ||
| Cream thin | 3 | 4 | 0 | 130 | 7.2 | 3.3 | 0.4 | 0.167 | 0.260 | ||
| Desiccated coconut | 6.4 | 635 | |||||||||
| Duck breast | 0.01 | 0.51 | |||||||||
| Duck with skin | 0.06 | 3.36 | |||||||||
| Egg | 0.074 | 1.148 | |||||||||
| Emmental Cheese | 0.350 | 0.490 | |||||||||
| Hake Roe | 1.78 | ||||||||||
| Feta Cheese | 0.265 | 0.326 | |||||||||
| Flaxseed | 18 | 2.0 | 27 | 42.2 | 534 | 3.7 | 7.5 | 28.7 | 22.8 | 5.9 | |
| Flaxseed Oil | 53.3 | 14.3 | |||||||||
| Goat | 0.02 | 0.1 | |||||||||
| Gouda Cheese | 0.392 | 0.263 | |||||||||
| Herring | 2.4 | ||||||||||
| Herring Oil | 13.4 | ||||||||||
| Jersey Gold top Milk | 4.7 | 81 | |||||||||
| Lamb Mince | 17 | 0 | 0 | 282 | 10.2 | 9.6 | 1.9 | 0.42 | 1.36 | ||
| Lamb New Zealand | 17 | 0.526 | 0.713 | ||||||||
| Lamb US grass fed (called land Salmon) | 20 | 2.15 | 1.65 | ||||||||
| Macadamia nut | 0.2 | 1.3 | |||||||||
| Macadamia nut oil | 0.4 | 2.4 | |||||||||
| Mackerel | 1.2-1.8 | ||||||||||
| Mascarpone | 3.0 | 355 | |||||||||
| Milk | 3 | 5 | 0 | 3.3 | 60 | 1.9 | 0.8 | 0.2 | 0.075 | 0.12 | |
| Mozarella Cheese | 0.372 | 0.393 | |||||||||
| Olive Oil | 0.76 | 9.8 | |||||||||
| Oyster | 0.8 | ||||||||||
| Parmesan Cheese | 0.345 | 0.290 | |||||||||
| Peanuts | 0.003 | 16 | |||||||||
| Pecans | 1 | 20.6 | |||||||||
| Philadelphia cream cheese | 7 | 7 | 0 | 300 | 20 | 0.7 | |||||
| Pistachio nut | 0.25 | 13.6 | |||||||||
| Plaice | 0.57 | 0.01 | |||||||||
| Pork Belly | 0.48 | 5.02 | |||||||||
| Pork Lean | 0.01 | 0.3 | |||||||||
| Pumpkin Seed (ESHA not USDA) | 30 | 10.7 | 6.0 | 49.0 | 559 | 0.17 | 20.7 | ||||
| Red Leicester | 24 | 0.1 | 0 | 34 | 400 | ||||||
| Salmon (Atlantic and King) | 2.5 | ||||||||||
| Salmon (Coho Sockeye Chum Pink) | 1.0-1.5 | ||||||||||
| Salmon Oil | 37.0 | ||||||||||
| Sardine (Atlantic) | 1.5 | ||||||||||
| Sardine Oil | 25.8 | ||||||||||
| Scallops | 0.3-0.4 | ||||||||||
| Sea Bass | 0.77 | ||||||||||
| Sesame Seed | 0.4 | 25.2 | |||||||||
| Smoked Salmon | 22 | 0 | 0 | 10.5 | 180 | 0.523 | 0.472 | ||||
| Soured Cream | 2 | 4 | 19.7 | 193 | 11.5 | 5.1 | 0.8 | 0.083 | 0.625 | ||
| Soy Flour | 35 | 25 | 10 | 21 | 436 | 3 | 4.6 | 11.7 | 1.378 | 10.28 | |
| Spinach | 0.15 | ||||||||||
| Spotted Seal Oil (Alaskan Eskimo) | 14.9 | ||||||||||
| Steak Sirloin 1/8th inch fat | 20 | 0 | 0 | 12.7 | 201 | 5.1 | 5.4 | 0.5 | 0.152 | 0.311 | |
| Sunflower Seed | 21 | 11 | 9 | 51.5 | 584 | 4.5 | 18.5 | 23.1 | 0.074 | 23.0 | |
| Taramasalata (paleo version with fish roe olive oil potato onion lemon juice) | 6 | 10 | 1 | 11.8 | 167 | 1.8 | 7.9 | 1.7 | 0.611 | 1.029 | |
| Trout | 1.07 | 0.224 | |||||||||
| Tuna Bluefin (too much mercury) | 1.66 | ||||||||||
| Tuna Yellowfin (too much mercury) | 0.24 | ||||||||||
| Walnuts Black Californian | 2.7 | 34 | |||||||||
| Walnuts English | 15 | 7 | 7 | 65.2 | 654 | 6.1 | 8.9 | 47.2 | 9.1 | 38.1 | |
| Wheat Bran Jordans | 15 | 26.5 | 38 | 4.1 | 203 |
Source USDA database SR-21 from http://nutritiondata.self.com/
Other food data sites...
http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Fats/Food-Sources-of-Omega-3-Fats.aspx
http://seafoodhealthfacts.org/seafood_nutrition/practitioners/omega3_content.php
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Fish-101_UCM_305986_Article.jsp
http://www.ext.colostate.edu/pubs/foodnut/09382.html
https://www.healthaliciousness.com
Fatty acid composition of selected roes from some marine species
Miguel Angel Rincon-Cervera, Maria Dolores Suarez-Medina and Jose Luis Guil-Guerrero
European Journal of Lipid Science and Technology. 2009, 111, 920-925. Their
figures are 20% lower than Labs in Seattle for Salmon Roe Omega3. We therefore
added 20% to all their numbers. Also Salmon Roe has slightly more Omega3 than
Salmon. http://www.uaf.edu/files/ces/publications-db/catalog/hec/FNH-00130.pdf
Abstract: Farmed New Zealand King Salmon (Oncorhynchus tshawytscha) was prepared according to common consumer techniques; raw, poached, steamed, microwaved, pan fried (no added oil), oven baked (no added oil) and deep fried (in sunflower oil). The fatty acid profile was investigated to determine the optimal preparation techniques to achieve both optimal sensory and nutritional qualities, in particular the levels of long chain polyunsaturated omega-3 fatty acids. The modified Bligh and Dyer method was used for lipid extraction and the Hartman and Lago method for FAMES preparation. Fatty acid composition was determined by gas chromatography. There were moisture and lipid losses during cooking amongst the different methods. The fatty acid profile showed only minor differences between the methods apart from an increase in PUFA in the deep fried salmon due to linoleic acid uptake from the frying oil. In all the cooking methods the omega-3 fatty acids were well preserved. However, deep fried showed the lowest amounts of omega-3 fatty acids. As the results showed good preservation of omega-3 fatty acids regardless of cooking method, there may be possible internal protection of omega-3 fatty acids in King Salmon that warrants future research. - Larsen, D., Quek, S.Y., & Eyres, L. (2010, Mar 15). Effect of cooking method on the fatty acid profile of New Zealand King Salmon (Oncorhynchus tshawytscha) [Abstract]. Food Chemistry, 119(2): 785-790. DOI:10.1016/j.foodchem.2009.07.037