Download pdf of seeds and seed oils
Note that content and composition can vary widely with variety and growing conditions. Where sources vary, average values are given.
| Seed | Fatty acids (% total oil) | Notes | |||||
| 18:3w3 linolenic | 18:2w6 linoleic | of which GLA | 18:1w9 oleic | 18:0' | 16:0' | ||
| almond | 17 | 78 | 5 | ||||
| avocado (seed?) | 10 | 70 | 20 | ||||
| avocado (flesh) | |||||||
| beech | 32 | 54 | 8 | ||||
| brazil | 24 | 48 | 24 | ||||
| calendula (marigold) | |||||||
| cashew | 6 | 70 | 18 | ||||
| chia | 30 | 40 | |||||
| coconut | 3 | 6 | 91 | ||||
| corn | 59 | 24 | 17 | ||||
| cottonseed | 50 | 21 | 25 | toxin risk | |||
| evening primrose | 81 | 9 | 11 | 2 | 6 | ||
| fig | oil not available | ||||||
| filbert | 16 | 54 | 5 | ||||
| flax (linseed) | 58 | 14 | 19 | 4 | 5 | ||
| grape | 71 | 17 | 12 | ||||
| hemp | 20 | 60 | 23 | 12 | 2 | 6 | drug traces |
| hickory | 17 | 68 | 9 | ||||
| kukui (candlenut) | 29 | 40 | |||||
| macadamia | 10 | 71 | 12 | ||||
| neem | 1 | 20 | 41 | 20 | bitter | ||
| olive | 8 | 76 | 16 | ||||
| palm kernel | 2 | 13 | 85 | ||||
| peanut (groundnut) | 29 | 47 | 18 | fungus risk | |||
| pecan | 20 | 63 | 7 | ||||
| perilla | 55 | ||||||
| pistachio | 19 | 65 | 9 | ||||
| pumpkin | 8 | 50 | 34 | '0 | 9 | ||
| rape (canola) | 7 | 30 | 54 | 7 | 10% erucic acid | ||
| rice bran | 1 | 35 | 48 | 17 | |||
| safflower | 3 | 75 | 13 | 12 | |||
| sesame | 45 | 42 | 13 | ||||
| soybean | 7 | 50 | 26 | 6 | 9 | ||
| starflower (borage) | 22 | ||||||
| sunflower | 65 | 23 | 12 | ||||
| walnut | 6 | 51 | 28 | 5 | 11 | ||
| wheatgerm | 5 | 50 | 25 | 18 | |||
© Guy Inchbald 29 Sept 2000