The omega 6 to omega 3 ratio of 14 oils, from French official data
From one oil to another, the omega 6 to omega 3 ratio ranges from under 1 to over 1,000. Here are the official figures for 14 oils, with no advice and no rules: just the composition.
The table, per 100 g
| Oil | Omega 6 | Omega 3 | Omega 6 per omega 3 |
|---|---|---|---|
| Flaxseed oil | 14.2 g | 53.4 g | 0.27 |
| Camelina oil | 15.3 g | 36.4 g | 0.42 |
| Canola oil (rapeseed) | 18.6 g | 7.83 g | 2.4 |
| Hemp seed oil | 51.9 g | 16.6 g | 3.1 |
| Walnut oil | 56.7 g | 11.9 g | 4.8 |
| Soybean oil | 50.4 g | 6.79 g | 7.4 |
| Wheat germ oil | 46.9 g | 5.91 g | 7.9 |
| Extra virgin olive oil | 6.52 g | 0.65 g | 10 |
| Hazelnut oil | 11.7 g | 0.36 g | 33 |
| Corn oil | 53.2 g | 1.16 g | 46 |
| Peanut oil | 14.7 g | 0.23 g | 64 |
| Sesame oil | 39.6 g | 0.38 g | about 100 |
| Grapeseed oil | 63.7 g | 0.32 g | about 200 |
| Sunflower oil | 56.3 g | 0.05 g | over 1,000 |
Source: Ciqual 2025 food composition table from ANSES, the French food safety agency (version of November 3, 2025), values per 100 g. Omega 6: linoleic and arachidonic acids. Omega 3: ALA, EPA and DHA. For sesame, grapeseed and sunflower oils, whose omega 3 is a very small value, the ratio is rounded. Products sold in Canada may differ slightly from French data.
How to read this table
The last column shows how much omega 6 the oil provides for each omega 3. Only flaxseed and camelina oils provide more omega 3 than omega 6. Canola and hemp seed oils come close, at about 2 to 3 omega 6 per omega 3. Sunflower, grapeseed, sesame and corn lean clearly towards omega 6. Extra virgin olive oil provides little of either, at 10 omega 6 per omega 3.
The first two columns matter as much as the ratio: two oils with the same ratio do not necessarily provide the same amounts.
What plant oils do not provide
The omega 3 in plant oils is ALA, a plant omega 3. It is neither EPA nor DHA, the marine omega 3 measured by the omega 3 index: in the table, both values are zero or close to zero for all these oils. The body converts only a small share of ALA into EPA and DHA.
To read the EPA and DHA in a supplement: how to read an omega 3 label.
What the table does not tell you
An oil's ratio is not the ratio in your blood. What your body keeps depends on everything you eat over several months, not on one bottle. That number cannot be worked out from a table: it is measured. How: the home omega 3 test in 4 steps.
An oil is read in a table. Blood is measured.
The BalanceTest gives your omega 6:3 ratio and your omega 3 index from a few drops of blood taken at home, analyzed by the independent Vitas laboratory. It is ordered from the official Zinzino shop in your country.
Frequently asked questions
Where do these figures come from?
From the Ciqual 2025 table, the food composition table published by ANSES, the French food safety agency (version of November 3, 2025). All values are per 100 g.
Which oil should I choose?
This guide gives no dietary advice. It shows the composition of oils, so everyone can read their own bottle.
What is the ideal omega 6 to omega 3 ratio?
This guide sets no target ratio for an oil and gives no dietary advice. For blood, the BalanceTest report shows a target of less than 3:1. The only way to know your own ratio is to measure it.
Why do canola and olive oil have different ratios?
Their composition differs: per 100 g, canola (rapeseed) oil provides 18.6 g of omega 6 and 7.83 g of omega 3, extra virgin olive oil 6.52 g and 0.65 g.
Is an oil's ratio the same as my blood's?
No. The omega 6:3 ratio in blood reflects your diet over the last 120 days. It is measured with a fatty acid blood test.