Download pdf of seeds and seed oils
Note that composition can vary widely with variety and growing conditions. Where sources vary, average values are given.
Numbers underlined indicate that figures for % total oil are not available.
| Seed | Total fat content (%) | Fatty acids (% whole seed) | Notes | |||||
| 18:3w3 linolenic | 18:2w6 linoleic | of which GLA | 18:1w9 oleic | 18:0' | 16:0' | |||
| almond | 54 | 9.2 | 42.3 | 2.7 | ||||
| avocado (seed?) | 12 | 1.2 | 8.4 | 2.4 | ||||
| avocado (flesh) | 1.4 | 26.5 | 35.9 | |||||
| beech | 50 | 16.0 | 27.0 | 4.0 | ||||
| brazil | 67 | 16.1 | 32.1 | 16.1 | ||||
| calendula (marigold) | 2.7 | 13.8 | 5.8 | |||||
| cashew | 42 | 2.5 | 29.2 | 7.5 | ||||
| chia | 30 | 9.0 | 12.0 | |||||
| coconut | 35 | 1.1 | 2.1 | 32.1 | ||||
| corn | 4 | 2.4 | 1.0 | 0.7 | ||||
| cottonseed | 40 | 20.0 | 8.4 | 10.0 | toxin risk | |||
| evening primrose | 17 | 13.8 | 1.5 | 1.9 | 0.3 | 1.0 | ||
| fig | 13.0 | 9.5 | 5.4 | oil not available | ||||
| filbert | 62 | 10.0 | 33.7 | 3.1 | ||||
| flax (linseed) | 35 | 20.3 | 4.9 | 6.7 | 1.4 | 1.8 | ||
| grape | 20 | 14.2 | 3.4 | 2.4 | ||||
| hemp | 35 | 7.0 | 21.0 | 8.1 | 4.2 | 0.7 | 2.1 | drug traces |
| hickory | 69 | 11.7 | 46.7 | 6.2 | ||||
| kukui (candlenut) | 30 | 8.7 | 12.0 | |||||
| macadamia | 72 | 7.2 | 50.8 | 8.6 | ||||
| neem | 40 | 0.4 | 8.0 | 16.4 | 8.0 | bitter | ||
| olive | 20 | 1.6 | 15.2 | 3.2 | ||||
| palm kernel | 35 | 0.7 | 4.6 | 29.8 | ||||
| peanut (groundnut) | 48 | 13.9 | 22.6 | 8.6 | fungus risk | |||
| pecan | 71 | 14.2 | 44.7 | 5.0 | ||||
| perilla | ||||||||
| pistachio | 54 | 10.3 | 35.1 | 4.9 | ||||
| pumpkin | 47 | 3.8 | 23.5 | 16.0 | '0 | 4.2 | ||
| rape (canola) | 30 | 2.1 | 9.0 | 16.2 | 2.1 | 10% erucic acid | ||
| rice bran | 10 | 0.1 | 3.5 | 4.8 | 1.7 | |||
| safflower | 60 | 1.6 | 45.0 | 7.8 | 7.2 | |||
| sesame | 49 | 22.1 | 20.6 | 6.4 | ||||
| soybean | 18 | 1.3 | 9.0 | 4.7 | 1.1 | 1.6 | ||
| starflower (borage) | ||||||||
| sunflower | 47 | 30.6 | 10.8 | 5.6 | ||||
| walnut | 60 | 3.6 | 30.6 | 16.8 | 3.0 | 6.6 | ||
| wheatgerm | 11 | 0.6 | 5.5 | 2.8 | 2.0 | |||
© Guy Inchbald 29 Sept 2000