# 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. - Canonical: https://kilocare.in/learn/omega-3-omega-6-omega-9 - Publisher: KiloCare (https://kilocare.in) - Written by: KiloCare Team - Last updated: 2026-10-23 - Citations: numbers in square brackets refer to Sources at the end; a page or table follows the number where given. ![Three bottles of oil in three shades of gold on a pale oak kitchen counter by a window.](https://kilocare.in/images/learn/ill-omega-3-omega-6-omega-9.webp) **In short** - Your body cannot make ALA, an omega-3, or linoleic acid, an omega-6. Both come from food. - Your body can make omega-9, though not always all it needs, so it is not an essential fat. - Omega-6 is in most foods. ICMR-NIN, India's National Institute of Nutrition, says the emphasis should be on eating more omega-3. ## 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, Guideline 7, p. 51] 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](https://kilocare.in/learn/what-is-omega-3) 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, Guideline 7, p. 53] 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, p. 100] ## 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, Abstract; Introduction] ICMR-NIN's list of essential fats names only omega-6 and omega-3.[1, Guideline 7, p. 51] ## 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, p. 101] 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, p. 104] 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, Guideline 7, pp. 51, 56] ## 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, Table 6.2, p. 112] **ALA as a share of the fat in Indian cooking oils** - Flaxseed: 53% - Mustard: 14% - Canola: 10% - Soybean: 7% 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, Table 6.2, p. 112] ## Omega-3, 6 and 9 side by side **At a glance** | | 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 1. **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, Table 6.2, p. 112] 2. **Walnuts, flaxseed or methi seeds.** ICMR-NIN lists walnuts, flaxseed and fenugreek (methi) seeds among the foods with omega-3.[1, Guideline 7, p. 53] 3. **The same total oil.** Whichever oil you use, ICMR-NIN advises keeping cooking oil to 25 g to 30 g a day.[1, Guideline 1, p. 1] Our article on [getting omega-3 from Indian food](https://kilocare.in/learn/omega-3-in-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. Prescription required. Consult your doctor. Results may vary. ## Frequently asked questions **Do I need omega-3, 6 and 9 together?** 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. **Which cooking oils have 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. **What ratio of omega-6 to omega-3 should I aim for?** 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 1. ICMR-NIN Expert Committee. Dietary Guidelines for Indians - 2024. Hyderabad: ICMR-National Institute of Nutrition; 2024. Available from: https://nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf 2. 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: https://www.nin.res.in/RDA_Full_Report_2024.html 3. 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: https://pmc.ncbi.nlm.nih.gov/articles/PMC8927560/ --- To talk to a KiloCare doctor about weight care in India, start at https://kilocare.in/onboarding.