Omega-3 and omega-6: calculate your meal's ratio
Add the foods in your meal to see their omega-3 and omega-6 content, and the ratio between them.
Short answer
The omega-6/omega-3 ratio in a Western diet is often around 10 to 1. The most useful approach is not to hunt down omega-6s, but to increase omega-3s: oily fish once or twice a week, walnuts, rapeseed, flaxseed. The American Heart Association advises against reducing omega-6s below current levels.
Calculator
Validated inputsMy meal
0 foodsAdd foods using search or manually.
Overall Ratio
0:1
0g
Omega-3
0g
Omega-6
0g
Total weight
0
Foods
💡 Values are for 100g. Adjust the amount in your meal.
💡 A ratio low indicates a meal rich in omega-3s. Studies do not show a benefit from reducing omega-6s: omega-3 intake is what matters.
What the tool measures
A popular ratio, but omega-3s matter more
Omega-3s and omega-6s are essential fatty acids: the body cannot make them. They share the same enzymes, hence the idea that excess omega-6s might inhibit omega-3s and promote inflammation. This hypothesis, popularised by the work of Artemis Simopoulos, made the omega-6/omega-3 ratio a fashionable indicator.
Human evidence is less clear-cut. An American Heart Association review concludes that an omega-6 intake of 5 to 10% of calories is associated with lower cardiovascular risk, and that reducing it would not be beneficial. The ratio also hides the quantities: a meal can have a “good” ratio while containing very little of either.
This calculator mainly helps identify meals that provide omega-3s, especially EPA and DHA from oily fish.
Interpreting the result
Interpret without overpromising
- Low ratio, 3:1 or less: a meal rich in omega-3.
- Ratio from 3:1 to 10:1: common in Western diets.
- Ratio above 10:1: little omega-3 in this meal.
Look at the grams of omega-3 too: the amount over the week matters, not the ratio of a single meal.
Calculation and assumptions
Methodology
- Omega-3 (ALA, EPA, DHA) and omega-6 values are expressed in grams per 100 g of food, based on food composition tables.
- Meal intake = value per 100 g × quantity ÷ 100.
- Ratio = total omega-6 ÷ total omega-3.
Only a small proportion of plant omega-3 (ALA) is converted into EPA and DHA. The calculation adds them together without distinction.
Sources consulted
Sources
- Harris et al. (2009) : Omega-6 fatty acids and risk for cardiovascular disease, AHA science advisory
American Heart Association advisory: omega-6 intake of 5 to 10% of calories is associated with less cardiovascular disease.
- Simopoulos (2002) : The importance of the ratio of omega-6/omega-3 essential fatty acids
Paper behind the omega-6/omega-3 ratio hypothesis.
Scope of validity
Limitations to know
- Contents vary with origin, the animal's diet and cooking.
- The ratio of a single meal does not reflect your overall diet.
- High-dose omega-3 supplements can interact with anticoagulants: ask your doctor for advice.
Frequently asked questions
Before using the result
What is a good omega-6/omega-3 ratio?
There is no official value. Less than 4 to 1 is often cited, compared with around 10 to 1 in a Western diet. Authorities focus instead on getting enough omega-3.
Are omega-6 fats pro-inflammatory?
The hypothesis is popular, but human studies do not show that usual omega-6 intake increases inflammation. The American Heart Association advises against reducing it.
Where can you find omega-3?
In oily fish such as sardines, mackerel, herring and salmon for EPA and DHA. In walnuts, rapeseed, flaxseed and chia for ALA, which the body converts less efficiently.
Should you take an omega-3 supplement?
If you eat oily fish once or twice a week, it is generally not necessary. Otherwise, a supplement may be worth discussing, especially if you take anticoagulants, which you should mention.