Nutrition Facts for Low Omega 6 Diet and Ketogenic Diet

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