Essential Fatty Acid Content of Oil Seeds and Nuts

It is important to note that the values provided here are simply to give you an idea of the oil content of these seeds. Since oil content can and will vary widely due to changes in growing conditions, location of the crops, farmer growing secrets etc. It would be best to use the information below only to try to get a general sense of how much EFAs you are currently getting in your regular diet.

Seeds		Polyunsaturated			Monounsaturated	Saturated
Name	Fat Content in seed (%)	LNA Omega 3 (%)	LA Omega 6 (%)	LNA+LA Omega 3 + 6 (%)	GLA Omega 9 (%)	18:0 (%)	16:0 (%)	Total (%)
Hemp	35	20	60*	80	12	2	6	8
Chia	30	30	40	70	–	–	–	–
Kukui	30	29	40	69	–	–	–	–
Flax	35	58	14	72	19	4	5	9
Pumpkin	46.7	0-15	42-57	57	34	0	9	9
Soy Bean	17.7	7	50	57	26	6	9	15
Walnut	60	5	51	56	28	5	11	16
Wheat germ	10.9	5	50	55	25	18	0	18
Evening Primrose	17	–	81**	81	11	2	6	8
Safflower	59.5	–	75	75	13	12	–	12
Sunflower	47.3	–	65	65	23	12	–	12
Grape	20	–	71	71	17	12	–	12
Corn	4	–	59	59	24	17	–	17
Sesame	49.1	–	45	45	42	13	–	13
Rice bran	10	1	35	36	48	17	–	17
Cottonseed	40	–	50	50	21	25	–	25
Rape (canola)	30	7	30	37	54***	7	–	7
Peanut	47.5	–	29	29	47	18	–	18
Almond	54.2	–	17	17	78	5	–	5
Olive	20	–	8	8	75	16	–	16
Avocado	12	–	10	10	70	20	–	20
Coconut	35.3	–	3	3	6	0	91	91
Palm kernel	35.3	–	2	2	13	0	85	85
Beech	50	–	32	32	54	8	–	8
Brazil	66.9	–	24	24	48	24	–	24
Pecan	71.2	–	20	20	63	7	–	7
Pistachio	53.7	–	19	19	65	9	–	9
Hickory	68.7	–	17	17	68	9	–	9
Filbert/Hazelnut	62.4	–	16	16	54	5	–	5
Macadamia	71.6	–	10	10	71	12	–	12
Cashew	41.7	–	6	6	70	18	–	18
Neem	40	1	20	21	41	20	–	20

* Includes up to 2% GLA – Gamma Linolenic Acid

** Includes 9% GLA

*** Includes up to 5% erucic acid