Polyunsaturated fat
What it is and what it does
- Polyunsaturated fatty acids (PUFA) have two or more double bonds in their carbon chain. (EFSA (2017). Dietary Reference Values for nutrients: Summary report. EFSA Supporting Publications 2017:e15121 (doi 10.2903/sp.efsa.2017.e15121); sections 3.2 Carbohydrates and dietary fibre, 3.3 Fats, 3.5 Water)
- PUFA are usually grouped into n-6 (omega-6), n-3 (omega-3) and long-chain n-3 fatty acids. (EFSA (2017). Dietary Reference Values for nutrients: Summary report. EFSA Supporting Publications 2017:e15121 (doi 10.2903/sp.efsa.2017.e15121); sections 3.2 Carbohydrates and dietary fibre, 3.3 Fats, 3.5 Water)
- Linoleic acid (n-6) and alpha-linolenic acid (n-3) are indispensable because humans cannot make them. (FAO (2010). Fats and fatty acids in human nutrition: Report of an expert consultation (Joint FAO/WHO, Geneva, 10-14 November 2008). FAO Food and Nutrition Paper 91)
- PUFA are essential components of cell membranes. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- n-6 PUFA predominate in all cells, while brain cells and nerve tissue carry high levels of n-3 PUFA. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Omega-3 and omega-6 fatty acids provide energy and are used to make eicosanoids. (NIH Office of Dietary Supplements. Omega-3 Fatty Acids Fact Sheet for Health Professionals (updated 2025-08-22))
Why it matters
- Too little: a deficiency of essential fatty acids (omega-3 or omega-6) can cause rough, scaly skin and dermatitis. (NIH Office of Dietary Supplements. Omega-3 Fatty Acids Fact Sheet for Health Professionals (updated 2025-08-22))
- Too much: FAO notes that lipid oxidation (peroxidation) may increase with high PUFA intakes above 11% of energy, particularly when vitamin E (tocopherol) intake is low. (FAO (2010). Fats and fatty acids in human nutrition: Report of an expert consultation (Joint FAO/WHO, Geneva, 10-14 November 2008). FAO Food and Nutrition Paper 91)
- ICMR-NIN: oilseeds, nuts, fenugreek seeds, beans, cereals, millets and leafy vegetables eaten in adequate amounts can meet the need for both n-3 and n-6 essential fatty acids. (ICMR-NIN. Dietary Guidelines for Indians 2024)
General information, not medical advice — for your own needs, ask a doctor or dietitian.
How much is needed
| Who | Amount | What the figure is | Whose figure |
|---|---|---|---|
| Adults (also pregnancy and lactation) | 4-10 % of energy | AMDR for n-6 PUFA | ICMR-NIN 2020 |
| Adults (also pregnancy and lactation) | 0.5-1 % of energy | AMDR for n-3 PUFA | ICMR-NIN 2020 |
| Diet (ratio) | 5-10 : 1 n-6 : n-3 | Desirable ratio (AMDR footnote) | ICMR-NIN 2020 |
| Adults (total fat, context) | 15-35 % of energy | AMDR for total fat | ICMR-NIN 2020 |
| Adults (2000 kcal diet) | up to 27-30 g/day of cooking oils/fats (MUFA, PUFA or ghee/butter), beyond the fat in foods | Dietary guidance for visible fat | ICMR-NIN (DGI 2024) |
| Adults | 6-11 % of energy (total PUFA, n-6 + n-3) | FAO AMDR for total PUFA | FAO (not an Indian value) |
| Diet (ratio) | no specific ratio n-6 : n-3 | FAO: no rationale for a specific n-6 to n-3 ratio if both intakes are within range | FAO (not an Indian value) |
| All | no value set | EFSA: no dietary reference value for total cis-PUFA | EFSA (EU, not an Indian value) |
India’s own figure (ICMR-NIN 2020) comes first. Figures from other bodies are shown only where they help, and say whose they are.
Sources: ICMR-NIN Expert Group. Short Report of Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements - 2020; ICMR-NIN. Dietary Guidelines for Indians 2024; FAO (2010). Fats and fatty acids in human nutrition: Report of an expert consultation (Joint FAO/WHO, Geneva, 10-14 November 2008). FAO Food and Nutrition Paper 91; EFSA (2017). Dietary Reference Values for nutrients: Summary report. EFSA Supporting Publications 2017:e15121 (doi 10.2903/sp.efsa.2017.e15121); sections 3.2 Carbohydrates and dietary fibre, 3.3 Fats, 3.5 Water
In every millet and pseudo-cereal, per 100 g raw
| Grain | Amount | Source |
|---|---|---|
| Proso millet | 2.134 g | USDA FDC 169702 |
| Fonio | 1.3 g | FAO WAFCT 2019 |
| Teff | 1.071 g | USDA FDC 169747 |
| Kuttu (buckwheat) | 1.039 g | USDA FDC 170286 |
| Quinoa | 2406 mg | IFCT A009 |
| Rajgira (amaranth) | 2266 mg | IFCT A002 |
| Bajra (pearl millet) | 1984 mg | IFCT A003 |
| Little millet | 1277 mg | IFCT A016 |
| Kodo millet | 597 mg | IFCT A017 |
| Jowar (sorghum) | 524 mg | IFCT A005 |
| Ragi (finger millet) | 431 mg | IFCT A010 |
Each grain has ONE source, named on its page: IFCT = Indian Food Composition Tables 2017 (ICMR-NIN) with its food code; USDA FDC; FAO WAFCT 2019; NIN 2007 via ICAR-IIMR. Values exactly as printed, not converted — tables differ in method, so compare within a source. Published values for the grain, not a laboratory test of our packs.
Absorption and food
- Repeatedly heating vegetable oils oxidises their PUFA, producing harmful compounds. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Used oils should not be stored for a long time. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Partial hydrogenation (as in vanaspati) converts PUFA and MUFA into saturated and trans fatty acids. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Polyunsaturated fats include safflower, sunflower, corn and soy oil. (MedlinePlus Patient Instructions: Dietary fats explained (review date 7/24/2024))
- Linoleic acid and alpha-linolenic acid occur in almost all dietary fats and make up a major share of most vegetable oils. (FAO (2010). Fats and fatty acids in human nutrition: Report of an expert consultation (Joint FAO/WHO, Geneva, 10-14 November 2008). FAO Food and Nutrition Paper 91)