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