Fatty Acid Content of Seeds

Vegetable Oil Fatty Acid Composition | Nut Fatty Acid Composition | Seed Fatty Acid Composition

In the following table we list the fatty acid content of most commercially available seeds.  You can use these tables to help you make an informed decision in choosing a seed based upon its fatty acid composition.  If you are unfamiliar with fatty acid nomenclature and how the different types of fatty acids impact your health please refer to our fatty acid primer.

The two best seeds you can choose are chia and flaxseed which both are excellent sources of the omega 3 fatty acid alpha linolenic acid (ALA).

Seeds Table

Fatty AcidsChiaFlaxPumpkinSesameSunflowerWatermelon
Common Name Saturated            
Lauric acid 12:0     0.04      
Myristic acid 14:0 0.03   0.05 0.12 0.05  
Palmitic acid 16:0 2.03 1.8 5.61 4.4 2.8 5.41
Margaric acid 17:0 0.06          
Stearic acid 18:0 0.90 1.39 2.81 2.1 2.2 4.3
Arachidic acid 20:0 0.09          
Behenic acid 22:0 0.03          
Total   3.14 3.19 8.51 6.66 5.05 9.71
  Monounsaturated            
Myristicoleic acid 14:1 0.03          
Palmitoleic acid 16:1 0.03   0.1 0.15 0.05 0.09
Oleic acid 18:1 2.00 6.87 14.15 18.52 9.36 7.32
Gadoleic acid 20:1 0.05     0.07 0.05  
Total   2.11 6.87 14.25 18.74 9.46 7.41
 Polyunsaturated            
   Omega 6            
Linoleic acid 18:2n6 5.79 4.32 20.7 21.38 32.63 28.1
 Total n6 5.79 4.32 20.7 21.38 32.63 28.1
    Omega 3            
Alpha linolenic acid18:3n3 17.56 18.12 0.18 0.38 0.07 0
 Total n3 17.56 18.12 0.18 0.38 0.07 0
Total Poly  23.35 22.44 20.88 21.76 32.7 28.1
 Ratio n6/n3 0.33 0.24 115.00 56.26 466.14 no n3