. 2019 Oct 4;11(10):2365. doi: 10.3390/nu11102365

Table 1.

Energy, protein, total lipid, 18:2 n-6, 18:3 n-3, carbohydrate, and fiber contents of oils and foods commonly consumed by vegans and vegetarians for the essential fatty acids.

Nutrient ¹		Energy	Protein	Total Lipid	18:2n-6	18:3n-3	CHO	Total Fiber
	Unit	Kcal	g	g	g	g	g	g
Oils
Oil, Canola	100 g	884	0	100	18.64	9.137	0	0
Oil, Flaxseed/Linseed (Panos)	100 g	884	0.110	99.98	14.25	53.37	0	0
Oil, Soybean	100 g	763	0	100	50.42	6.789	0	0
Oil, Walnut	100 g	884	0	100	52.90	10.40	0	0
Oil, High Oleic Sunflower	100 g	884	0	100	3.61 *	0.192 **	0	0
Oil, High Oleic Safflower	100 g	884	0	100	12.72	0.096	0	0
Oil, Culinary Algae	100 g	800	0	93.33	n/a	n/a	0	0
Ovega-3 supplement ²	1 gel	n/a	0	n/a	n/a	0.5	0	0
Deva Vegan supplement ³	1 cap	5	0	0.5	n/a	0.2	0	0
Nordic Naturals supplement ⁴	2 gels	10.0	0	1.00	n/a	0.715	0	0
Food Sources
Almonds Raw	100 g	579	21.15	49.93	12.30	0.003	21.55	12.50
Amaranth	100 g	371	13.65	7.020	2.736	0.042	65.25	6.70
Avocados, Raw, California	100 g	167	1.960	15.41	1.674	0.111	8.640	6.80
Black Walnuts Dried	100 g	619	24.06	59.33	33.80	2.680	9.580	6.80
Brazil Nuts, Dried	100 g	659	14.32	67.10	23.859	0.018	11.74	7.50
Brown Rice Cooked	100 g	123	2.740	0.970	0.355	0.011	25.58	1.60
Bulgur Cooked	100 g	83	3.08	0.240	0.094	0.004	18.58	4.50
Cashews Raw	100 g	553	18.22	43.85	7.782	0.062	30.19	3.30
Chia Seeds Dried	100 g	486	16.54	30.74	5.840	17.80	42.12	34.4
English Walnuts Dried	100 g	654	15.23	65.21	38.09	9.08	13.71	6.70
Flaxseed Raw	100 g	534	18.29	42.16	5.903	22.81	28.88	27.3
Hempseed Hulled	100 g	553	31.56	48.75	1.340	8.864	8.670	4.00
Millet Cooked	100 g	119	3.510	1.000	0.480	0.028	23.67	1.300
Oat Bran Cooked	100 g	40	3.210	0.860	0.324	0.015	11.44	2.60
Pistachio Raw	100 g	560	20.16	45.32	13.10	0.210	27.17	10.60
Poppy Seeds	100 g	525	17.99	41.56	28.30	0.273	28.13	19.50
Quinoa	100 g	368	14.12	6.070	2.977	0.260	64.16	7.00
Rye	100 g	338	10.34	1.630	0.659	0.108	75.86	15.1
Sesame Seeds dried	100 g	573	17.73	49.67	21.375	0.376	23.45	11.8
Soybeans Raw	100 g	446	36.49	19.94	9.925	1.330	30.16	9.30
Soybeans, Boiled	100 g	141	12.35	6.400	2.657	0.354	11.05	4.20
Sunflower Seeds	100 g	584	20.78	51.50	23.05 *	0.06 **	20.00	8.60

¹ Source: US Department of Agriculture Nutrient Data Base, 2019 [18]. * undifferentiated 18:2, ** undifferentiated 18:3. ² Ovega-3 i-Health, Inc., 2017 [19]. ³ Deva Nutrition LLC, 2017 [20]. ⁴ Nordic Naturals Inc., 2017 [21].