Interactive Omega-6 to Omega-3 Ratio Calculator

An Omega-6 to Omega-3 Calculator helps assess your fatty acid balance, often used with blood tests (Omega-3 Index, AA:EPA ratio) to find your inflammation status.

Enter daily intake in grams for professional analysis based on WHO/FAO guidelines. What Your Ratio Means: Western Diets are often high (around 15:1), promoting inflammation. Ideal/Healthy ratios are closer to 1:1 to 4:1 (or lower), reducing inflammation. AA:EPA Ratio is a key inflammatory marker; an optimal ratio is often 1.5:3, while averages are much higher (over 20).

Typical sources: Vegetable oils, nuts, seeds
Typical sources: Fatty fish, flaxseeds, walnuts

Omega-6 to Omega-3 Ratio Formulas & WHO/FAO Guidelines

Understanding fatty acid balance and inflammation risk assessment

Omega Ratio Definition

The omega-6 to omega-3 ratio measures the balance between pro-inflammatory and anti-inflammatory fatty acids in your diet:

Omega-6:Omega-3 Ratio = Omega-6 (g) ÷ Omega-3 (g)

WHO/FAO Optimal Ratio Guidelines

Ratio Range Risk Level Inflammatory Status Disease Risk Population Data
< 4:1 Optimal Balanced inflammation Low CHD, cancer risk Mediterranean diets
4:1 – 10:1 Borderline Moderate inflammation Moderate chronic disease risk Target for most diets
10:1 – 15:1 High Pro-inflammatory state Elevated CVD, arthritis risk Average Western diet
> 15:1 Very High Risk Chronic inflammation High CVD, cancer, autoimmune risk Typical American diet (~16:1)

Key Facts: Human evolution favored a 1:1 ratio, but modern Western diets average 16:1, promoting chronic inflammation. Each 5-point ratio reduction decreases inflammatory markers by 12%. The ideal 4:1 ratio reduces CVD mortality by 30% compared to typical Western diets. Sources: Simopoulos AP, WHO/FAO 2008.

How to Use the Omega-6 to Omega-3 Ratio Calculator

Simple steps for accurate fatty acid balance assessment

1

Enter Omega-6 Intake

Input daily omega-6 grams from vegetable oils, nuts, and processed foods

2

Enter Omega-3 Intake

Input daily omega-3 grams from fatty fish, flaxseeds, walnuts, and supplements

3

Assess Your Ratio

View your ratio with inflammation risk classification and dietary recommendations

Frequently Asked Questions

It’s the balance between omega-6 (pro-inflammatory) and omega-3 (anti-inflammatory) fatty acids in your diet, calculated as omega-6 grams divided by omega-3 grams. Human evolution favored a 1:1 ratio, but modern diets average 16:1, promoting chronic inflammation linked to cardiovascular disease, arthritis, and cancer.

Omega-6 fatty acids produce pro-inflammatory eicosanoids, while omega-3s produce anti-inflammatory compounds. An imbalanced ratio (>10:1) promotes chronic inflammation, increasing risk of heart disease by 30%, arthritis flares, and metabolic syndrome. A 4:1 ratio reduces inflammatory markers by 12% and CVD mortality risk by 30% compared to typical Western diets.

Best sources: Fatty fish (salmon, mackerel, sardines) provide 2-3g omega-3 per serving. Plant sources include flaxseeds (2.3g/tbsp), chia seeds (2.5g/tbsp), and walnuts (2.5g/oz). Algal oil supplements are best for vegetarians. Aim for 1-2g EPA+DHA daily. Avoid high-mercury fish like tuna if pregnant.

Reduce omega-6 by limiting vegetable oils (corn, soybean, sunflower) and processed foods. Increase omega-3 by eating fatty fish 2-3x/week, adding ground flaxseed to meals, and taking fish oil supplements (1-2g EPA+DHA). Switch to olive oil (low omega-6) and eat omega-3 enriched eggs. Each 5-point ratio reduction improves inflammatory markers by 12%.

WHO/FAO recommends 250-500mg combined EPA+DHA daily for general health (equivalent to 2-3g total omega-3 from foods). For cardiovascular protection: 1g daily. For high triglycerides: 2-4g daily under medical supervision. Pregnant women need 200-300mg DHA for fetal brain development. Most Americans consume only 90-110mg EPA+DHA daily, far below optimal.

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