Melinda Hemmelgarn, M.S., R.D.
You're probably familiar with, but may be confused by, fat terminology and labeling lingo. So here's a short primer to help.
Monounsaturated fat: liquid at room temperature; mainly in vegetable oils, nuts and seeds, including olive oil, sesame seeds, almond butter and avocado.
Polyunsaturated fat: liquid at room temperature; mainly in vegetable oils and fish.
Two types of polyunsaturated fatty acids, omega-6 and omega-3, are considered "essential fatty acids," or "EFAs." That's because the human body cannot make them, and we must consume them in our diet.
What's in a name?
The terms, "omega-3" and "omega-6" identify the location of a double bond that links two carbon atoms together in the chain. Omega-6 fatty acids are easily found in commonly consumed vegetable oils such as: corn, soy and safflower oil.
Omega-3 fatty acids, on the other hand, are harder to come by. Below are the three major types of omega-3 fatty acids, as well as where we can find them in our diet: (3,4)