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Vegan For Life
by Jack Norris, RD &
Ginny Messina, MPH, RD
Updates: |   JackNorrisRD.com

High Fat Plant Foods and Oils Tables

Note: The numbers in the following tables are rounded. The n-6:n-3 (omega-6 to omega-3) ratio is calculated using the non-rounded numbers.

Calculations are based on the USDA Nutrient Database unless otherwise noted.

Table 1. High Fat Plant Foods
Food Amount SFA
(% cal)
MUFA
(%cal)
PUFA
(%cal)
n-6 (LA)b
(g)
n-3 (ALA)b
(g)
n-6:n-3 Vit E
(mg)a
Avocado
   (cubed)
1 C 17 69 14 2.8 0.2 16.6 2.0
Almonds
   (dry-roasted; 22 kernels)
1 oz 8 67 25 3.6 0.0   7.5
Brazil nuts
   (dried; 6-8 kernels)
1 oz 26 36 38 6.7 0.0   2.2
Cashews
   (dry-roasted)
1 oz 21 62 18 2.2 0.0   0.2
Chia seeds
   (dried)
1 oz 11 7 82 1.6 5.06 0.33 NA
Flaxseeds
   (ground)
1 T 9 19 72 .4 1.6 0.26 0.0
Hazelnuts / Filberts
   (dry-roasted)
1 oz 8 78 14 2.4 0.0   4.4
Macadamias
   (dry-roasted, 10-12 kernels)
1 oz 16 82 2 0.4 0.1 6.6 0.2
Olive
   (large)
5 14 77 9 0.2 0.0 12.3 0.7
Peanuts
   (dry-roasted)
1 oz 15 52 33 4.4 0.0   2.2
Pecans
   (dry-roasted)
1 oz 9 62 29 5.6 0.3 19.7 1.1
Pistachios
   (47 kernels
1 oz 13 55 32 3.9 0.1 52.2 1.2
Soybeans
   (boiled)
.25 C 16 24 61 1.9 0.3 7.5 0.8
Soybeans
   (dry-roasted)
.25 C 16 24 61 4.6 0.6 7.5 NA
Sunflower seeds
   (dry-roasted)
1 oz 11 20 69 9.3 0.0   14.3
Tempeh
   (cooked)
100 g 35 38 27 2.5 0.1 21.0 NA
Tofu
   (raw, firm, prepared w/Ca sulfate)
.5 C 16 24 61 5.5 0.7 7.5 NA
Walnuts
   (black)
1 oz 7 24 70 9.5 0.9 10.1 0.7
Walnuts
   (English)
1 oz 10 14 76 10.8 2.6 4.2 0.8
SFA - saturated fat | MUFA - monounsaturated fat | PUFA - polyunsaturated fat | n-6 - omega-6 | n-3 - omega-3 | T - tablespoon | C - cup
aRDA for vitamin E is 15 mg for adults
bALA and LA amounts are estimated from the USDA's database categories 18:3 and 18:2 "undifferentiated", most of which is ALA and LA.

The oils in Table 2 are listed in order of % of MUFA.

Table 2. Plant Oils
Food Amount SFA
(% cal)
MUFA
(%cal)
PUFA
(%cal)
n-6 (LA)b
(g)
n-3 (ALA)b
(g)
n-6:n-3 Vit E
(mg)a
Sunflower oil
   (high-oleic; at least 70%)
1 T 10 86 4 0.5 0.0 18.7 NA
Hazelnut oil 1 T 8 82 11 1.4 0.0   6.4
Safflower oil
   (oleic at least 70%)
1 T 7 78 15 2.0 0.0   4.7
Olive oil 1 T 14 77 9 1.1 0.1 13.2 1.7
Avocado oil 1 T 12 74 14 1.8 0.1 13.1 NA
Almond oil 1 T 9 73 18 2.4 0.0   5.3
Canola oil 1 T 7 62 31 2.8 1.3 2.2 2.9
Peanut oil 1 T 18 49 34 4.3 0.0   1.7
Sunflower oil
   (linolenic less than 60%)
1 T 11 47 42 5.4 0.0   8.1
Sesame oil 1 T 15 42 43 5.6 0.0   0.2
Corn oil 1 T 13 25 61 7.9 0.1 83.0 2.9
Soybean oil 1 T 15 24 61 6.9 0.9 7.5 1.5
Walnut oil 1 T 10 24 66 7.2 1.4 5.1 0.1
Flaxseed oilc 1 T 7 21 71 2 8 0.25 NA
Sunflower oil
   (linolenic at least 60%)
1 T 11 20 69 8.9 0.0   6.1
Grapeseed oil 1 T 10 17 73 9.5 0.0   3.9
Safflower oil
   (linolenic at least 70%)
1 T 7 15 78 10.1 0.0   4.6
SFA - saturated fat | MUFA - monounsaturated fat | PUFA - polyunsaturated fat | n-6 - omega-6 | n-3 - omega-3 | T - tablespoon | C - cup
aRDA for vitamin E is 15 mg for adults
bALA and LA amounts are estimated from the USDA's database categories 18:3 and 18:2 "undifferentiated", most of which is ALA and LA.
cTaken from Spectrum Organics Flaxseed Oil nutrition facts label