EXPLORE A NUTRIENT
PUFA 18:3 n-6 c,c,c
Discover how amounts vary across foods, on a shared basis for comparison.
Understand this nutrient ↓What is it?
Fatty-acid notation 18:3 specifies 18 carbons and 3 double bonds. Listed forms remain separate. [1] [2]
This reference form does not represent every form included in the USDA quantity.
Description, source and attribution
Reference depiction: gamma-linolenic acid. Formula C18H30O2; PubChem CID 5280933; charge 0. This specified form does not represent every form or molecule included in the USDA quantity. The free-acid reference does not imply that food fatty acids are unesterified.
PubChem Compound 5280933, 2D Structure. NCBI / National Library of Medicine. Source · Reuse terms
Source check:
A COMMON BASIS
Foods, per 100 g
30 foods with data 176 not reported, excluded from ranking
- Green plantain
Green plantain, boiled; added salt is not stated in the source description.
0 g - Poppy seeds
Spices, poppy seed, exactly as identified by USDA.
0 g - Pork tenderloin
Roasted pork tenderloin, separable lean only; seasoning not specified.
0 g - Pumpkin seeds
Dried pumpkin/squash seed kernels, without shells.
0 g - Ricotta cheese
Whole-milk ricotta cheese.
0 g - Canned light tuna
Light tuna canned in water, drained solids; not specified as no-salt-added.
0 g
All results are sorted before pagination. Bars compare amounts within this search; they do not indicate health benefits. Not reported does not mean zero.
UNDERSTAND THE DATA
What it means for your diet
This source explains dietary fats and the distinction between saturated, unsaturated and trans fats. A family-level explanation does not establish the effects, an intake target or a supplement dose for every individual fatty-acid isomer. The original source contains a historical reference to the 2018 US partially hydrogenated oil rules; this is not a current regulatory update.
Ranking amounts describe foods, not supplement doses. A high rank does not mean you should consume more. Source recommendations and cautions retain their original population and scope.
Dietary Fats [1]
Source: MedlinePlus, National Library of Medicine. Original health-topic summary, reproduced with attribution.
Fat is a type of nutrient. You need some fat in your diet but not too much. Fats give you energy and help your body absorb vitamins. Dietary fat also plays a major role in your cholesterol levels.
But not all fats are the same. You should try to avoid:
- Saturated fats such as butter, solid shortening, and lard
- Trans fats. These are found in vegetable shortenings, some margarines, crackers, cookies, snack foods, and other foods made with or fried in partially hydrogenated oils (PHOs). By 2018, most U.S. companies will not be allowed to add PHOs to food.
Try to replace them with oils such as canola, olive, safflower, sesame, or sunflower. Of course, eating too much fat will put on the pounds. Fat has twice as many calories as proteins or carbohydrates.
NIH: National Heart, Lung, and Blood Institute
Identity and structure sources
- PubChem Compound 5280933: Gamma-Linolenic acid · Accessed 2026-09-13
- USDA FoodData Central: Foundation Foods Documentation · Accessed 2026-09-13