Fatty acid ratio in food
Food Serving Size ( g ) Omega-6 ( mg ) Omega-3 ( mg ) Omega-6 : Omega-3 ratio
Arugula raw 1 cup 26 34 1 : 1.3
Green leaf lettuce , fresh , raw 100 24 58 1 : 2.4
Red leaf lettuce , fresh , raw 100 - - -
Boston lettuce or Bibb lettuce , fresh , raw 1 cup - - -
Brussels sprouts cooked 100 79 173 1 : 2.2
Cabbage red , raw 100 34 45 1 : 1.3
Chinese cabbage cooked , boiled , drained , without salt 100 31 41 1 : 1.3
Chard , cooked , boiled , drained , without salt 1 cup 43.7 5.3 8.2 : 1
Sauerkraut , canned , low sodium 100 26 25 1 : 1
Spinach , cooked , boiled , drained , without salt 100 17 92 1 : 5.4
Turnip greens , cooked 100 28 64 1 : 2.3
Dandelion greens , cooked 1/2 cup - 0.1 -
Kale , cooked 1/2 cup 0.1 0.1 1 : 1
Kohlrabi raw 1 cup 27 35 1 : 1.7
Beet greens , cooked 100 65 6 10.8 : 1
Collard greens , cooked , boiled , drained , without salt 1 cup 133 177 1 : 1.3
Mustard greens , cooked , boiled , drained , without salt 100 24 22 1.1 : 1
Green , leafy vegetables
Only two essential fatty acids are known to be essential for humans: alpha-linolenic acid (an omega-3 fatty acid) and linoleic acid (an omega-6 fatty acid). The biological effects of the ω-3 and ω-6 fatty acids are mediated by their mutual interactions, but it is unclear whether the dietary ratio of omega-3 fatty acids and omega-6 fatty acids is important for human health . Closely related omega-3 and omega-6 fatty acids act as competing substrates for the same enzymes. The biological effects of the ω-3 and ω-6 fatty acids are largely mediated by essential fatty acid interactions. The proportion of omega-3 to omega-6 fatty acids in a diet may have metabolic consequences . Unlike omega-3 fatty acids and omega-6 fatty acids, omega−9 fatty acids are not classed as essential fatty acids (EFA), because they can be created by the human body from unsaturated fat, and are therefore not essential in the diet.