Dietary Fat
Es
sential Fatty Acids in Oils, Omega-3 & Omega-6 EFAs in Nuts, Linoleic Acid & Alpha-Linolenic Acid in Seeds

Omega-3 and Omega-6 Essential Fatty Acids

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Essential Fatty Acids in OILS

Fig 1. Content of Omega-3 and Omega-6 Essential Fatty Acids in Oils

Approximate EFA content in grams per 100 grams

Omega-3s (100g) (g) Omega-6s (100g) (g)
Flax / Linseed oil 58 Safflower oil 74
Flax / Linseeds 15-30 Grapeseed oil 68
Walnut oil 11.5 Sunflower oil 63
Canola / Rapeseed oil 7 Walnut oil 58
Soybean oil 7 Soybean oil 51
Wheatgerm oil 5 Corn oil 50

Essential Fatty Acids in NUTS

Fig 2. Content of Omega-3 and Omega-6 Essential Fatty Acids in Nuts

Approximate EFA content in grams per 100 grams

Omega-3s (100g) (g)   Omega-6s (100g) (g)
Walnuts 5.5 Walnuts 28
Hazelnuts trace Hazelnuts 4
Cashews trace Cashews 8
Almonds trace Almonds 10
Brazils trace Brazils 23

Essential Fatty Acids in SEEDS

Fig 3. Content of Omega-3 and Omega-6 Essential Fatty Acids in Seeds

Approximate EFA content in grams per 100 grams

Omega-3s (100g) (g)   Omega-6s (100g) (g)
Flax / Linseeds 15-25 Flax / Linseeds 6
Pumpkin seeds 7-10 Pumpkin seeds 20
Sunflower seeds trace Sunflower seeds 30
Sesame seeds trace Sesame seeds 25
Pine nuts 1 Pine nuts 25

Weight Loss & Fats

From a calorie viewpoint, all oils are equally fattening.
They contain 120 calories per tablespoon.

For optimum weight loss, reduce your overall fat/oil consumption to a sensible level: 25-30 percent of calories is very good; although 20-25 per cent is better; while fats expert Udo Erasmus advocates 15-20 per cent.

Restrict your consumption of saturated fat to a minimum.

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