Try this link from nutritiondata for a listing of high omega-6 food based on a 100 g serving. Or this link based on a 200-calorie serving.

Simply click on a category of food to see foods with the highest amounts of omega-6 fat content = worse omega-6 fat load!

I've done some charts with omega 6 per 100 grams of a range of foods: http://paleozonenutrition.wordpress.com/2011/05/10/omega-6-and-3-in-nuts-oils-meat-and-fish-tools-to-get-it-right/

If you use http://nutritiondata.self.com/tools/nutrient-search you can find the amount in any food

Here is a list from the blog, "Weight of the Evidence".

Here is the link to the page:

http://weightoftheevidence.blogspot.com/2006/10/omega-3-and-omega-6-food-sources.html

TUESDAY, OCTOBER 03, 2006

Omega-3 and Omega-6 Food Sources

Finding information about how much omega-3 and omega-6 fatty acids are in a food or oil isn't an easy undertaking. The information is not all that readily available and takes some time to find. Below is the start of a list of foods and fats/oils to start with - as I find more information, I'll update here and include the sources of the additional information.

For now, I wanted to provide a list to start with from the information I have gathered. I ask my readers to add to this list in the comments section - place links and any levels of omega-3/6 tested in the comments for other readers to use!

FATS AND OILS (per 100g)

Fish Oils (average cod, halibut, mackerel, rockfish and salmon oils)

1.2g LA (n-6)

0.9g ALA (n-3)

9.9g EPA (n-3)

12.8g DHA (n-3)

Fish Liver Oil (Atlantic Cod)

1.5g LA (n-6)

0.9g ALA (n-3)

8g EPA (n-3)

14.3 DHA (n-3)

Shellfish Oil (Pacific Oyster)

1.2g LA (n-6)

1.6g ALA (n-3)

21.5g EPA (n-3)

20.2g DHA (n-3)

---

Nut and Seed Oils

...

Coconut Oil

3g LA (n-6)

0g ALA (n-3)

...

Olive Oil

9g LA (n-6)

0.7g ALA (n-3)

...

Macadamia Nut Oil

1.5g LA (n-6)

1.5g ALA (n-3)

...

---

Animal Fats

Beef Tallow (grain-fed beef source)

4g LA (n-6)

0.7g ALA (n-3)

Chicken Fat

17g LA (n-6)

1.1g ALA (n-3)

Lard

10g LA (n-6)

1.4g ALA (n-3)

Mutton Fat

5g LA (n-6)

2.9g ALA (n-3)

---

WHOLE FOOD SOURCES (per 100g)

Dairy ...

Heavy Cream, conventional, grain-fed cows

0.9g LA (n-6)

0.6g ALA (n-3)

Light Cream, conventional, grain-fed cows

0.5g LA (n-6)

0.3g ALA (n-3)

...

---

Egg Yolks, conventional (100g = approximately 4 yolks)

2.6g LA (n-6)

0.05g ALA (n-3)

Egg Yolks, pastured or flaxseed included in diet

4.2g LA (n-6)

2.1g ALA (n-3)

---

Butter, conventional

2.73g LA (n-6)

0.32g ALA (n-3)

Butter, grass-fed organic

1.8g LA (n-6)

1.2g ALA (n-3)

---

Meats & Game

Elk

0.343g (n-6)

0.056g (n-3)

Bison

0.156g (n-6)

0.026g (n-3)

Beef, grass-fed

0.139g (n-6)

0.052g (n-3)

Beef, grain-fed, conventional

0.275g (n-6)

0.016g (n-3)

UPDATE - October 5, 2006

Venison, roast, cooked, braised (approximate levels)

0.13g (n-6)

0.06g (n-3)

[Sources for the information are listed at the website. If I remember correctly, I got the link to this blog page from another thread here at Paleohacks. I omitted the non-Paleo items on the list, such as vegetable oils. I apologize for the spacing. The line spaces and returns I type do not appear in the post.]

If you can wait a few days, I'm finishing up a spreadsheet that calculates load and ratio for the most common paleo foods, plus your daily load/ratio. Do you know of a free upload site? If so, I'll put it up next week sometime.

There's a cool video of a talk given at NIH by biochemist Bill Lands, who specializes in the omega 3 & 6 fatty acids. He describes the whole issue of loads and ratios, though he doesn't use those specific terms. He generally recommends reducing the 6s first, so the 3s have a chance to express themselves more fully. The slides are a little arcane, but worthwhile.

He also developed a free software program that you can download go get a detailed picture of what your particular food preferences give you. It's a food diary, kinda like fitday, only specializing in the omegas. I think it was developed for dietitians to create sample menus for patients, but anyone can use it. As software, it's slightly clumsy, but it does the job, and the included government database is very large.

The links can be found at this dietitian's blog:
http://omega-6-omega-3-balance.omegaoptimize.com/2009/11/10/why-omega6-fats-matter-to-your-health.aspx

I have some charts on my site here: http://astrogirl.com/2010/04/10/whats-wrong-with-polyunsaturated-fats/