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OMEGA 6
This chart breaks down the types of fats found in common oils — and it tells an important story.
You’ll notice that most of these oils are very high in omega-6 fats (green), with very little omega-3 (red). An imbalance like this can contribute to chronic inflammation over time. Canola oil is the exception here. It actually has a decent omega-6 to omega-3 ratio. However, concerns about canola oil often come from how it's processed-usually refined at high heat and pressure, which then can oxidize. Despite being low in omega-6, palm oil is rarely recommended due to its serious environmental and ethical concerns.
Better everyday options? Oils like avocado and olive oil — which are rich in monounsaturated fats (yellow), naturally lower in omega-6, and minimally processed — are typically better for overall health.
High oleic sunflower and safflower oil (not shown on chart) are low in omega 6 and great choices too!
Here’s the kicker: even if you don’t use these oils at home, you’re probably still getting way too much of them. That’s because they’ve become the default fat in processed food — hiding in chips, crackers, sauces, dressings, and takeout meals.
If you’re eating like the average American, your omega-6 intake is probably sky-high — and trying to “balance it out” with omega-3s alone just won’t cut it. You’d have to eat massive amounts of omega-3-rich foods, like wild salmon or chia seeds, every single day — and even then, you’d still be fighting an uphill battle. quietly working against the balance your body needs.
To give you a little perspective:
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One tablespoon of sunflower oil = 9 grams of omega-6
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4 oz. of wild salmon = 1.5 grams of omega-3
To balance a single tablespoon of sunflower oil, you'd need to eat over a 1/2 lb. of salmon.
You might be getting more omega-6 than you think—these familiar foods can really add up.
KELLOGS
1 Pop Tart
3 grams of omega 6
Pop Tart
Now that you can see where the excess omega-6 is actually coming from, the solution becomes clearer — choose better oils at home and reduce your reliance on processed foods. That's where the real shift happens.
