Nutrition Facts for Low Omega 6 Diet and Ketogenic Diet

To make it easier to identify the pertinent information for each diet:

Low omega 6 diet - "Omega 3 (g)" is in the FIRST BOLDED column, and "Omega 6 (g)" is in the SECOND BOLDED column.   

Under the "low Om6" column, I marked with an "X" foods that I avoid to ensure low omega 6's.

Ketogenic diet - "Carbs (g)" and "Dietary Fiber (g)"  are in the THIRD and FOURTH BOLDED column, respectively.  

FOOD

Keto

low Om6

Serving size

Omega 3(g)

Omega 6(g)

Polyunsaturated fat (g)

Fat (g)

Carbs (g)

Dietary fiber(g)

Protein (g)

Calories (cal)

OILS

Flaxseed oil

1 Tbs

7.196

1.715

8.9

14

0

0

0

119

Coconut oil

1 Tbs

0.000

0.243

0.2

14

0

0

0

116

Butter

1 Tbs

0.044

0.382

0.4

11

0

0

0

100

Olive oil

1 Tbs

0.103

1.318

1.4

14

0

0

0

119

Avocado oil

1 Tbs

0.134

1.754

1.9

14

0

0

0

124

Canola oil (low erucic acid rapeseed oil)

1 Tbs

1.279

2.610

3.9

14

0

0

0

124

Sunflower oil (mid-oleic)

X

1 Tbs

0.005

3.905

3.9

14

0

0

0

119

Sunflower oil (high oleic)

X

1 Tbs

0.027

0.505

0.5

14

0

0

0

124

Rice Bran oil

X

1 Tbs

0.216

4.509

4.7

14

0

0

0

119

Sesame oil

X

1 Tbs

0.041

5.576

5.6

14

0

0

0

119

Soybean oil

X

1 Tbs

0.917

6.807

7.8

14

0

0

0

119

Corn oil

X

1 Tbs

0.157

7.224

7.4

14

0

0

0

119

Safflower oil (linoleic over 70%)

X

1 Tbs

0.000

10.073

10.1

14

0

0

0

119

Safflower oil (oleic over 70%)

X

1 Tbs

0.000

1.937

1.9

14

0

0

0

119

STARCHES

Keto

low Om6

Serving size

Omega 3(g)

Omega 6(g)

Polyunsaturated fat (g)

Fat (g)

Carbs (g)

Dietary fiber(g)

Protein (g)

Calories (cal)

Quaker Instant Oatmeal, low sodium, dry

1 packet

0.034

0.758

0.8

2

19

3

4

102

Whole wheat bread

1 slice

0.007

0.161

0.2

0.9

12

2

4

69

French bread (includes sourdough)

1 slice small, 32g (2”x2.5”x1.75”)

0.015

0.237

0.3

1

18

1

4

92

French bread (includes sourdough)

1 slice medium, 64g (4”x2.5”x1.75”)

0.030

0.474

0.5

1

36

2

8

185

Croissant, butter

1 medium (57g)

0.168

0.453

0.6

12

26

1

5

231

Quinoa, cooked

1 cup cooked (185g)

0.180

1.810

2.0

4

39

5

8

222

Freekeh, cooked (***asking manufacterer)

Black beans, cooked, boiled with salt

1 cup cooked (172g)

0.181

0.217

0.4

1

41

15

15

227

Black-eyed peas, cooked, boiled with salt

1 cup cooked (171g)

0.142

0.245

0.4

1

36

11

13

198

Lentils, cooked, boiled with salt

1 cup cooked (198g)

0.073

0.271

0.3

1

39

16

18

226

Rice, white short-grain, cooked

1 cup

0.017

0.076

0.1

0

53

-

4

242

Rice, brown long-grain, cooked

1 cup

0.027

0.603

0.6

2

45

4

5

216

Spaghetti, cooked, enriched

1 cup

0.033

0.413

0.4

1

43

3

8

221

Japanese soba, cooked

1 cup

0.002

0.033

0.035

0.1

24

-

6

113

SEEDS

Keto

low Om6

Serving size

Omega 3(g)

Omega 6(g)

Polyunsaturated fat (g)

Fat (g)

Carbs (g)

Dietary fiber(g)

Protein (g)

Calories (cal)

Chia seeds

1 Tbs (12g)

2.100

0.694

2.8

3.7

5

4.3

1.7

59

Flax seeds, ground

1 Tbs (7g)

1.600

0.410

2.0

3

2

2

1

37

Hemp seed (shelled)

X

1 Tbs (10g)

1.000

2.500

3.7

4.7

0.7

0.3

3.3

57

Pumpkin seed kernels (pepitas), roasted salted

X

1 Tbs (10g)

0.016

1.902

1.9

4.2

1.3

0.4

3.3

52

Sunflower seeds, toasted salted

X

1 Tbs (8.3g)

0.007

3.106

3.1

4.7

1.7

0.9

1.4

51

Sesame seeds, whole, dried

X

1 Tbs (9g)

0.034

1.924

2.0

4.5

2

1

2

52

NUTS

Keto

low Om6

Serving size

Omega 3(g)

Omega 6(g)

Polyunsaturated fat (g)

Fat (g)

Carbs (g)

Dietary fiber(g)

Protein (g)

Calories (cal)

Peanut Butter, chunky, no salt

1 Tbs

0.013

2.355

2.3

8

3.5

1.5

4

94

Peanut Butter, smooth, unsalted

1 Tbs

0.012

2.206

2.2

8

3

1

4

94

Almond Butter, unsalted

1 Tbs

0.068

1.901

2.0

9

3

1

2

101

Almonds, dry roasted, salted

X

1 cup (138g)

0.000

17.455

17.5

73

27

16

30

824

Cashew, dry roasted, no salt

X

1 cup (137g)

0.221

10.495

10.7

63

45

4

21

786

Hazelnuts

X

1 cup, whole (135g)

0.117

10.573

10.7

82

23

13

20

848

Macadamia nuts, dry roasted, salted

1 cup (132g)

0.259

1.720

2.0

100

17

11

10

945

Peanuts, dry roasted, no salt

X

1 cup (146g)

0.004

22.909

22.9

73

31

12

35

854

Pecans, halves

X

1 cup (99g)

0.976

20.424

21.4

71

14

10

9

684

Pistachio nuts, dry roasted, salted

X

1 cup

(123g)

0.322

16.770

17.1

57

33

13

26

699

Walnuts, english

X

1 cup (50 halves,

100g)

9.079

38.092

47.2

65

14

7

15

654

MEATS/ PROTEINS (3oz = size of your palm)

Keto

low Om6

Serving size

Omega 3(g)

Omega 6(g)

Polyunsaturated fat (g)

Fat (g)

Carbs (g)

Dietary fiber(g)

Protein (g)

Calories (cal)

Egg, regular, whole

1 large (50g)

0.037

0.574

0.7

5

0

0

6

71

Egg, omega 3 organic, Organic Valley

1 large (50g)

0.225

0.830

1.06

4

0

0

6

60

Egg, whites only

1 large (33g)

0.000

0.000

0.0

0

0

0

4

16

Egg, yolk only

1 large (17g)

0.039

0.601

0.7

5

1

0

3

54

Tofu, firm, prepared with calcium sulfate

X

3 oz

0.489

3.645

4.2

6

3

3

12

123

Tofu, regular, prepared with calcium sulfate

X

3 oz

0.268

1.998

2.4

3

3

0

6

63

Tofu, soft, prepared with calcium sulfate + MgCl

3 oz

0.207

1.542

1.8

3

3

0

6

51

Beef, grass-fed, ground, raw

4 oz (¼ lb)

0.098

0.480

0.4

16

0

0

20

216

Beef, grass-fed, ground, raw

3 oz

0.074

0.360

0.3

12

0

0

15

162

Beef, ground 90% lean/10% fat

3 oz

0.029

0.229

0.3

9

0

0

18

147

Beef, ground 80% lean/20% fat

3 oz

0.040

0.366

0.3

18

0

0

15

213

Beef, flank, choice, trimmed to 0” fat, raw

3 oz

0.079

0.164

0.3

6

0

0

18

138

Beef, brisket, flat half, trimmed to 1/8” fat, choice, raw

3 oz

0.012

0.119

0.0

3

0

0

18

108

Chicken, breast, meat only, raw

3 oz (84g)

0.033

0.143

0.3

0

0

0

18

93

Chicken, breast, meat+skin, raw

X

3 oz (84g)

0.101

1.461

1.5

9

0

0

18

144

Chicken, drumstick, meat only, raw

1 drumstick (62g)

0.056

0.403

0.5

2

0

0

13

74

Chicken, drumstick, meat+skin, raw

X

1 drumstick (73g)

0.095

1.219

1.4

6

0

0

14

118

Chicken, thigh, meat only, raw

1 thigh (69g)

0.069

0.517

0.7

3

0

0

14

82

Chicken, thigh, meat+skin, raw

X

1 thigh (94g)

0.194

2.906

3.2

14

0

0

16

198

Chicken, wing, meat only, raw

1 wing (29g)

0.032

0.136

0.2

1

0

0

6

37

Chicken, wing, meat+skin, raw

X

1 wing (49g)

0.098

1.445

1.7

8

0

0

9

109

Pork, bacon, cured, raw

X

3 oz

0.060

1.259

1.4

39

0

0

9

384

Pork, top loin chops, boneless

1 chop (158g)

0.013

0.351

0.4

4

0

0

34

174

Pork, ground, raw

X

3 oz

0.059

1.404

1.5

18

0

0

15

222

Pork, tenderloin, separable lean only, raw

3 oz

0.006

0.251

0.3

3

0

0

18

93

Salmon, Atlantic farmed, raw

3 oz (85g)

2.130

0.835

3.3

11

0

0

17

177

Salmon, Atlantic wild, raw

3 oz

1.716

0.146

2.2

5

0

0

17

121

Salmon, chum, canned, salted drained solid with bone

3 oz

1.117

0.049

1.3

5

0

0

18

120

Salmon, chum, raw

3 oz

0.629

0.051

0.8

3

0

0

17

102

Salmon, coho, farmed, raw

3 oz

1.089

0.297

1.6

7

0

0

18

136

Salmon, coho, wild, raw

3 oz

1.253

0.175

1.7

5

0

0

18

124

Salmon, pink, canned, drained solids with bone

3 oz

1.017

0.080

1.2

3

0

0

18

114

Salmon, sockeye, raw

3 oz

1.108

0.323

1.6

7

0

0

18

143

Tilapia, raw

3 oz

0.187

0.179

0.4

1.7

0

0

18

81

Sardines, Brisling, Crown Prince, in spring water

1 can (82g)

2.000

17

0

0

14

210

Herring, Pacific, raw

3 oz (85g)

1.604

0.163

2.1

12

0

0

14

166

Shrimp, mixed species, raw

3 oz (85g)

0.459

0.024

0.6

1

1

0

17

90

Crab, dungeness, cooked, moist heat

3 oz (85g)

0.346

0.000

0.3

1

1

0

19

93

DRINKS

Keto

low Om6

Serving size

Omega 3(g)

Omega 6(g)

Polyunsaturated fat (g)

Fat (g)

Carbs (g)

Dietary fiber(g)

Protein (g)

Calories (cal)

Almond milk, original, unsweetened, Almond Breeze

X

1 cup

2.500

2.5

2.5

2

1

30

Coconut milk, unsweetened, SO Delicious

1 cup

0.500

0.5

4.5

2

0

45

Soy milk, unsweetened,Silk

X

1 cup

3.500

3.5

4

3

7

80

Milk nonfat

1 cup

0.003

0.005

0.0

0

12

8

83

Milk 2%

1 cup

0.020

0.151

0.2

5

12

8

122

Milk whole

1 cup

0.183

0.293

0.5

8

13

8

146

Half and half cream

1 cup

0.404

0.629

1.0

28

10

7

315

Chicken Broth, 99% Fat Free, Swanson

1 cup

0.000

0.000

0.0

0

0

1

9

Tea, black

1 cup (8oz)

0.007

0.002

0.0

0

1

0

2

Coffee, black, brewed from grounds

1 cup (8oz)

0.000

0.002

0.0

0

0

0

2

FRUITS

Keto

low Om6

Serving size

Omega 3(g)

Omega 6(g)

Polyunsaturated fat (g)

Fat (g)

Carbs (g)

Dietary fiber(g)

Protein (g)

Calories (cal)

Apple, whole fruit

1 fruit medium (3” dia) (182g)

0.016

0.078

0.1

0

25

4

0

95

Apple, quartered or chopped

1 cup, quartered or chopped(125g)

0.011

0.054

0.1

0

17

3

0

65

Banana, whole fruit

1 fruit medium, 7”-7.8” long (118g)

0.032

0.054

0.1

0

27

3

1

105

Banana, sliced

1 cup sliced (150g)

0.045

0.069

0.1

0.5

34

4

2

133

Blackberries

1 cup (144g)

0.135

0.268

0.4

1

15

8

2

62

Blueberries, fresh

1 cup (148g)

0.086

0.130

0.2

0

21

4

1

84

Blueberries, frozen,unsweetened

1 cup (155g)

0.174

0.259

0.4

1

19

4

1

79

Grapes, red or green

1 cup (151g)

0.016

0.056

0.1

0

27

1

1

104

Oranges, valencias

1 fruit (121g)

0.019

0.053

0.1

0

14

3

1

59

Papaya, cubed

1 cup (140g)

0.035

0.008

0.0

0

14

3

1

55

Pear, whole fruit

1 fruit medium (178g)

0.000

0.052

0.1

0

28

6

1

103

Pear, slices

1 cup (140g)

0.000

0.041

0.0

0

22

4

1

81

Strawberry, whole fruit

1 cup whole (144g)

0.094

0.130

0.2

0

11

3

1

46

Watermelon, diced

1 cup diced (152g)

0.076

0.1

0

11

1

1

46

VEGETABLES

Keto

low Om6

Serving size

Omega 3(g)

Omega 6(g)

Polyunsaturated fat (g)

Fat (g)

Carbs (g)

Dietary fiber(g)

Protein (g)

Calories (cal)

Arugula

1 cup (20g)

0.034

0.026

0.3

0.7

0.8

0.4

0.6

5

Asparagus

1 cup (134g)

0.013

0.054

0.1

0

5

3

3

27

Avocado, without skin and seed

1 fruit (136g)

0.150

2.298

2.5

21

12

9

3

227

Bell pepper, sliced

1 cup (92g)

0.007

0.050

0.1

0

4

2

1

18

Broccoli, chopped

1 cup (91g)

0.019

0.016

0.0

0

6

2

3

31

Carrot, chopped

1 cup (128g)

0.003

0.147

0.1

0

12

4

1

52

Chinese Broccoli (Gai Lan), cooked

1 cup (88g)

0.227

0.067

0.3

1

3

2

1

19

Cucumber, with peel, sliced

1 cup (104g)

0.005

0.028

0.0

0

4

0.7

0.6

16

Kale, chopped, raw

1 cup (67g)

0.121

0.093

0.2

0

7

1

2

33

Mushroom, brown or Crimini, whole

1 cup (87g)

0.035

0.0

0

4

1

2

23

Mushroom, portabella

1 piece whole (84g)

0.001

0.063

0.1

0

4

1

2

22

Mushroom, white, whole

1 cup (96g)

0.133

0.1

0

3

1

3

21

Potato, baked

1 cup (122g)

0.012

0.039

0.0

0

26

2

2

114

Tomato, plum/ Italian

1 whole (62g)

0.002

0.050

0.1

0

2

1

1

11

Tomato, cherry tomato

1 cup (149g)

0.005

0.119

0.1

0

6

2

1

27

Spinach, raw

1 cup (30g)

0.041

0.008

0.0

0

1

1

1

7

Sweet potato/ yam, cubed

1 cup (133g)

0.001

0.017

0.0

0

27

4

2

114

Zucchini, includes skin, sliced

1 cup (113g)

0.053

0.032

0.1

0

4

1

1

18

SNACKS

Keto

low Om6

Serving size

Omega 3(g)

Omega 6(g)

Polyunsaturated fat (g)

Fat (g)

Carbs (g)

Dietary fiber(g)

Protein (g)

Calories (cal)

Guittard 100% Cacao baking bar

¼ bar (15g)

0.008

0.224

0.2

8

4

2

2

80

Ghirardelli 100% Cacao baking bar

1 section (14g)

0.007

0.204

0.2

7.3

4.7

2.3

1.7

70

Lindt 90% Cocoa chocolate bar

1 square (10g)

0.006

0.154

0.2

5.5

3

1.3

1

60

Ice cream, vanilla, rich

½ cup (107g)

0.243

0.468

0.7

17

24

0

4

266

Bakes Potato Chips, Kettle Brand, sea salt

About 20 chips (1 oz)

0.500

0.5

3

21

2

2

120

Avocado oil canyon cut potato chips, Boulder Canyon

About 14 chips (1 oz)

0.000

1.000

1.0

7

17

1

2

140

Olive oil kettle chips, Boulder Canyon

About 14 chips (1oz)

0.000

1.000

1.0

7

17

1

2

140

Seaweed, laver, no oil added) (seaweed for wrapping sushi)

1 sheet

0.002

0.000

0.0

0.01

0.1

0

0.15

1

CONDIMENTS

Keto

low Om6

Serving size

Omega 3(g)

Omega 6(g)

Polyunsaturated fat (g)

Fat (g)

Carbs (g)

Dietary fiber(g)

Protein (g)

Calories (cal)

Ketchup

1 Tbs

0.001

0.018

0.0

0

4

0

0

15

Mustard, yellow

1 Tbs (15g)

0.073

0.068

0.2

0.6

0.8

0.5

0.6

9

Mayonnaise, soybean oil with salt

X

1 Tbs

0.647

5.181

5.8

11

0

0

0

99

Mayonnaise, low sodium, low calorie or diet

1 Tbs

0.224

1.260

1.5

3

2

0

0

32

Olive oil Mayonaise, Earth Balance

1 Tbs

2.500

2.5

9

0

0

0

90

Vegenaise, Organic

1 Tbs

5.000

5.0

9

1

0

0

80

Soy sauce made from soy (tamari)

1 Tbs (18g)

0.001

0.007

0.0

0

1

0

2

11

Soy sauce made from soy and wheat (shoyu)

1 Tbs (16g)

0.000

0.003

0.0

0

1

0

1

8

Sriracha hot chili sauce

1 Tbs (15g)

0

3

0

15

Tabasco sauce

1 Tbs (12g)

0.000

0.048

0.0

0.1

0.1

0.1

0.1

1