Omega-3, 6 and 9: what is the difference?
Your body cannot make ALA, an omega-3, or linoleic acid, an omega-6, so both come from food. It can make omega-9. Common cooking oils differ greatly in how much omega-3 they contain.
Omega-3 and omega-6 come from food
ICMR-NIN says your body cannot make linoleic acid, an omega-6, or ALA, an omega-3. These 2, called essential fats, must come from food. Your body can make some other fats itself.[1] Omega-3, omega-6 and omega-9 are the names of 3 families of fat.
The omega-3 family also includes the 2 omega-3s from fish and algae (EPA and DHA). Our article on what omega-3 is explains how they differ from ALA.
Omega-6 is in most foods
ICMR-NIN says omega-6 is found in most foods. Omega-3 is in a shorter list, such as walnuts, flaxseed and mustard. Some foods, such as pulses, soybean and mustard, have both.[1]
ICMR-NIN's 2020 report adds that diets today give a lot of omega-6 and little ALA. Omega-6 also competes with ALA when the body turns ALA into EPA and DHA.[2]
Your body makes omega-9
Your body can make omega-9, so it is not an essential fat. It may not always make all it needs.[3] ICMR-NIN's list of essential fats names only omega-6 and omega-3.[1]
The omega-6 to omega-3 ratio
ICMR-NIN's 2020 report gives a range for omega-6 to omega-3 of 5:1 to 10:1. That means 5 to 10 times as much omega-6 as omega-3. It then says the emphasis should be on eating more ALA and more long-chain omega-3, such as EPA and DHA.[2] The same report summarises an FAO/WHO 2008 report. It found no strong scientific reason to recommend a set ratio, especially when both fats are eaten within the advised amounts.[2]
ICMR-NIN's dietary guidelines ask you to moderate oils high in omega-6. They also advise a variety of oilseeds, nuts and whole grains, for a balance of all fats.[1]
Which oils have omega-3
Oils differ a great deal in ALA. In ICMR-NIN's table of Indian oils, flaxseed oil is about half ALA and mustard oil about 14%.[2]
The figures are ICMR-NIN's, as a share of all the fatty acids in each oil. Groundnut and sesame oil are under 0.5%, and sunflower oil has almost none.[2]
Omega-3, 6 and 9 side by side
| Omega-3 | Omega-6 | Omega-9 | |
|---|---|---|---|
| Can your body make it? | No. ALA has to come from food. | No. Linoleic acid has to come from food. | Yes, though not always all it needs |
| Where it comes from | A shorter list, such as walnuts, flaxseed and mustard | Most foods | Your body makes it |
| What ICMR-NIN says | Eat more of it | Use less of the oils high in it | Not on its list of essential fats |
Look at your own shelf
- Mustard or soybean oil for some dishes. If none of your oils has ALA, cook some dishes in one that does. In ICMR-NIN's table, mustard oil is about 14% ALA and soybean oil about 7%.[2]
- Walnuts, flaxseed or methi seeds. ICMR-NIN lists walnuts, flaxseed and fenugreek (methi) seeds among the foods with omega-3.[1]
- The same total oil. Whichever oil you use, ICMR-NIN advises keeping cooking oil to 25 g to 30 g a day.[1]
Our article on getting omega-3 from Indian food lists the foods. If you are changing oils for a health condition, ask your doctor or a dietitian first.
Medical disclaimer: This article is general information. It does not replace advice from your doctor about your own health.
Common questions
Your body cannot make ALA, an omega-3, or linoleic acid, an omega-6, so both come from food. It can make omega-9 itself. Omega-6 is found in most foods. ICMR-NIN says the emphasis should be on eating more omega-3.
Among common Indian oils, flaxseed oil has the most ALA, the plant omega-3. Mustard, canola and soybean oil have some. Groundnut, sesame and sunflower oil have almost none.
ICMR-NIN's 2020 report gives a range for the ratio. The same report says the emphasis should be on eating more omega-3.
Sources
- ICMR-NIN Expert Committee. Dietary Guidelines for Indians - 2024. Hyderabad: ICMR-National Institute of Nutrition; 2024. Available from: nin.res.inCited atGuideline 7, p. 51Guideline 7, p. 53Guideline 7, p. 51Guideline 7, pp. 51, 56Guideline 7, p. 53Guideline 1, p. 1
- ICMR-National Institute of Nutrition. Nutrient requirements for Indians: recommended dietary allowances and estimated average requirements, 2020. A report of the expert group. Hyderabad: ICMR-NIN; 2020. Updated 2024. Available from: nin.res.inCited atp. 100p. 101p. 104Table 6.2, p. 112Table 6.2, p. 112Table 6.2, p. 112
- Farag MA, Gad MZ. Omega-9 fatty acids: potential roles in inflammation and cancer management. J Genet Eng Biotechnol. 2022;20(1):48. doi:10.1186/s43141-022-00329-0. PMID: 35294666. Available from: pmc.ncbi.nlm.nih.govCited atAbstract; Introduction