How many Omega-3 and Omega-6 fatty acids are found in nuts and seeds commonly sold in the market? The tables below were derived from nutrition data published at USDA FoodData Central.

Note: Avocados are neither nuts nor seeds; they are fruits. 100 grams of avocados have 15 grams of fat, 0.111 grams of Omega 3's and 1.689 grams of Omega-6's.

Now let's study the Omega-3 to Omega-6 ratio of all the nuts and seeds listed above. Turns out that flax and chia stand out with a much concentration of Omega-3 relative to Omega-6. All other nuts and seeds listed above have higher concentrations of Omega-6 relative to Omega-3.

Dr Greger explains that flax seeds are preferable to chia seeds.

Articles by Dr Greger:

• (2020) Chia Seeds vs Flaxseeds. Dr Greger explains:

  "More potent effects have been found with ground flaxseeds, though. The primary reason I prefer flaxseeds over chia seeds is their lignan content, which averages about 15 times more than other seeds, including sesame and chia. This is thought to explain the anti-cancer effects of flaxseeds for both prevention and survival."

Videos by Dr Greger:

In addition to flax and chia, perilla seeds are also rich in Omega-3's. See Antioxidant capacity and chemical composition in seeds rich in omega-3: chia, flax, and perilla by Sargi et al, Food Science and Technology (2013). However, WFPB doctors in USA don't mention perilla seeds in their articles and videos. Is that due to lack of familiarity with these seeds in the West? Or are there contraindications associated with perilla seeds?

Perilla Seed Chutneys showcases some recipes with Perilla seeds from different parts of India.