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Vegan For Life by Jack Norris, RD & Ginny Messina, MPH, RD |
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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 | ||||||||