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Omega-6 and Non-Dairy Milk

Which has the least omega-6 fatty acids: oat milk, soy milk, or almond milk? Click to find out 

By
Monica Reinagel, MS, LD/N, CNS
March 30, 2012

Q. After listening to your episode on omega-3 and fish oil, I am trying to decrease the omega-6 in my diet. To that end, I’m wondering which is lowest in omega-6: oat milk, soy milk, or almond milk? 

A. In my episode comparing various non-dairy milks, I found that soy milk is higher in protein, almond milk is generally lower in calories, while oat milk is higher in fiber. I didn’t talk about omega-6 because most manufacturers--although they never fail to mention that a product is high in omega-3—usually don’t provide information about the omega-6 content.  I’m afraid an educated guess is the best we’ll be able to do.  

Of the three raw ingredients (oat grains, almonds, and soybeans) almonds are the lowest in omega-6 and soybeans are the highest, so I would guess that the respective milks would rank the same way, with oat milk somewhere in the middle.  Keep in mind, however, that the amount of omega-6 can never be higher than the amount of total fat (and is probably somewhat lower). So, even though soybeans contain a lot of omega-6, soy milk that is low-fat or fat-free probably doesn't.  

Image courtesy of Shutterstock

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