Omega 3-6 Balance Scores combine data on eleven different EFA into a single score for each food item. Foods with more positive scores give a higher omega-3 balance for your health risk assessment biomarker, whereas those with more negative ones give a higher omega-6 balance for your body. You can use Omega 3 minus 6 Scores while shopping, planning meals or talking about foods with friends. Scores for different types of food are listed below.Scores nix6 eat3

A negative shift often occurs in the omega 3-6 balance score when a food is prepared/processed with various food oils. For example potatoes, cabbages and onions have balanced scores near 0, but scores for potato salad (-21), coleslaw (-26) and fried onion rings (-9) are more negative than that for the average USA diet (-6). Also, steamed shrimp (+4) differ from the breaded, fried shrimp (-22) in a restaurant. Wheat flour (-1) is a major food item that is converted into processed wheat bran muffins (-13) and blueberry muffins (-18).

To NIX6 and EAT3, scan the lists below to see how “real” foods and prepared/processed foods differ.
Click links below to see Scores (and averages) for the foods in different groups.
Cereals, grains & pasta        ( -3)
Breakfast cereals                  ( -3)
Baked products                     ( -6)
Vegetables                             ( -2)    Foliage usually has balanced omega-3 and omega-6.
Fruits & juices                       ( -1)
Dairy & egg                           ( -2)
Poultry Products                  ( -11)
Pork Products                       ( -7)
Beef Products                       ( -3)
Lamb,Veal&Game                 ( -5)
Sausage & LunchMeats        ( -7)
Legumes                                ( -9)
Fish & Seafood                    ( +30)    Many seafoods have rich supplies of omega-3 HUFA!
Nuts & Seed Products         ( -18)    Many nuts and seeds have more omega-6 than omega-3.
Fats & Oils                            ( -21)     Many oils from seeds have more omega-6 than omega-3.
Soups, Sauces&Gravies        ( -5)
Snacks                                  ( -12)
Fast Foods                             ( -8)
Meals & Entrees                     ( -5)
Restaurant Foods                 ( -12)
Sweets                                    (-3)
Beverages                              ( -1)
Spices & Herbs                      ( -2)
Baby Foods                            ( -6)
[ These average scores were published in 2012.]