Last Updated: July 2026
Avocado oil has an omega-6 to omega-3 ratio of roughly 13:1, with about 1.8g of omega-6 and 0.1g of omega-3 per tablespoon (14g). That sounds high, but it misses the bigger point: avocado oil isn't really an omega-3 or omega-6 oil at all. Nearly 70% of its fat is omega-9 (oleic acid), a monounsaturated fat your body handles very differently from the polyunsaturated omega-6 in most Indian refined oils.
So the ratio matters less here than the total amount. Avocado oil carries only about 1.9g of polyunsaturated fat per tablespoon to begin with, so even a 13:1 ratio leaves you with a tiny absolute dose of omega-6. Below we break down the exact numbers, why omega-9 changes the conversation, and how avocado oil compares to the seed oils most Indian kitchens use every day.
What is the omega 3 to 6 ratio in avocado oil?
Per tablespoon (14g), cold-pressed avocado oil contains roughly 1.8g of omega-6 (linoleic acid) and about 0.1g of omega-3 (alpha-linolenic acid). That works out to an omega-6:3 ratio of around 13:1.
The number swings a little by harvest and by whether the oil is refined or cold-pressed, but most published figures land between 12:1 and 14:1. For context, that is far lower than sunflower oil, which can run well past 100:1 because it holds so much more omega-6 in the first place.
Here is the full fatty-acid picture per tablespoon:
| Fatty acid type | Per tablespoon (14g) | Approx. share of fat |
|---|---|---|
| Omega-9 (oleic acid, monounsaturated) | ~9.9g | ~70% |
| Omega-6 (linoleic acid, polyunsaturated) | ~1.8g | ~13% |
| Omega-3 (alpha-linolenic acid, polyunsaturated) | ~0.1g | ~1% |
| Saturated fat | ~1.6g | ~12% |
You can see why the ratio is a bit of a distraction. The dominant fat, by a wide margin, is omega-9.
Does avocado oil have omega-3?
Yes, but only a small amount. Avocado oil carries roughly 0.1g of plant-based omega-3 (ALA) per tablespoon. It is not a meaningful omega-3 source, and it was never meant to be one.
If omega-3 is your goal, oily fish, walnuts, flaxseed and chia are the foods to reach for. Avocado oil earns its place in your kitchen for a different reason: its high share of stable monounsaturated fat and a smoke point of 190-210°C for cold-pressed (271°C when refined), which makes it dependable for Indian high-heat cooking like tadka, shallow-frying and stir-frying.
Is avocado oil high in omega-6?
Not really, and this is where most people get tripped up. In percentage terms omega-6 makes up about 13% of avocado oil's fat, which is modest. In absolute terms you get under 2g per tablespoon.
Compare that to a refined seed oil. A tablespoon of sunflower oil can deliver 8-9g of omega-6, four to five times more than avocado oil. So even though avocado oil's ratio looks unbalanced on paper, the actual quantity of omega-6 you consume is low, because polyunsaturated fats are a small slice of the oil overall.
Why does the omega ratio matter at all?
The modern Indian diet leans heavily on omega-6. Sunflower, soybean and refined seed oils are everywhere, from restaurant kadhais to packaged namkeen. The concern researchers raise is not omega-6 itself, which is an essential fat, but the lopsided balance when omega-6 crowds out omega-3 across the whole diet.
A 2002 review in Biomedicine & Pharmacotherapy by Simopoulos noted that many modern diets sit at omega-6:3 ratios of 15:1 or higher, versus the 4:1 or lower seen in traditional diets. The takeaway most nutrition researchers draw is to reduce total omega-6 load rather than fixate on any single oil's ratio.
Avocado oil helps on exactly that front. By replacing a high omega-6 refined oil with one that is mostly omega-9, you cut the total omega-6 going into your cooking, even if avocado oil's own ratio reads as 13:1.
How does avocado oil compare to common Indian cooking oils?
The table below shows why looking only at the ratio can mislead you. What counts is how much omega-6 actually ends up in the pan.
| Oil | Omega-6 per tbsp (approx.) | Main fat type | Smoke point |
|---|---|---|---|
| Avocado oil | ~1.8g | Monounsaturated (omega-9) | 190-210°C cold-pressed / 271°C refined |
| Sunflower oil | ~8-9g | Polyunsaturated (omega-6) | ~225°C refined |
| Soybean oil | ~7g | Polyunsaturated (omega-6) | ~230°C refined |
| Mustard oil | ~2.2g | Monounsaturated | ~250°C |
Avocado oil and mustard oil both keep omega-6 low. The difference is flavour: avocado oil is mild and neutral, so it slots into any dish without the pungency mustard brings. For a fuller breakdown of what omega-9 does for your body, see our guide to the omega fatty acids in avocado oil.
How should you use avocado oil for a better fat balance?
Swap it in where you currently use a high omega-6 refined oil. Everyday sabzi, shallow-frying, tadka and stir-frying are the easy wins, since avocado oil's stable monounsaturated fat holds up to heat.
Keep getting omega-3 from whole foods rather than expecting any cooking oil to provide it. Think of the two jobs separately: avocado oil to lower the omega-6 you cook with, and foods like fish, flax and walnuts to top up omega-3.
Frequently asked questions
What is the omega-6 to omega-3 ratio of avocado oil?
About 13:1, with roughly 1.8g of omega-6 and 0.1g of omega-3 per tablespoon. The exact figure varies slightly with harvest and processing.
Does avocado oil contain any omega-3?
Yes, around 0.1g per tablespoon of plant-based ALA. It is a small amount, so avocado oil isn't a practical way to meet your omega-3 needs.
Is avocado oil bad because of its omega-6 content?
No. Omega-6 is only about 13% of the oil, and you get under 2g per tablespoon, far less than sunflower or soybean oil. Nearly 70% of avocado oil is monounsaturated omega-9.
Which cooking oil has the best omega-6 to omega-3 ratio?
Ratio alone is misleading. What matters more is total omega-6 load. Avocado oil, olive oil and mustard oil all keep omega-6 low because monounsaturated fat dominates.
Is avocado oil better than sunflower oil for omega balance?
For most Indian kitchens, yes. Avocado oil delivers four to five times less omega-6 per tablespoon than sunflower oil, which helps lower your overall omega-6 intake.
How much omega-9 is in avocado oil?
Around 9.9g per tablespoon, or roughly 70% of its total fat. Omega-9 (oleic acid) is the same monounsaturated fat that makes olive oil popular for heart-healthy cooking.
Try Avoca extra virgin avocado oil
Avoca is cold-pressed extra virgin avocado oil from single-origin Mexican Hass avocados, mild in flavour and rich in monounsaturated omega-9. If you are shifting away from high omega-6 refined oils, it is an easy everyday swap.
New to avocado oil? Start with the 100ml bottle (₹599), the perfect way to try it before committing. Regular cooks can pick the 200ml (₹840) or the 500ml (₹2,090) for better value, with free shipping on orders above ₹2,500.