Foods Highest in Omega-6 Fatty Acids
6,715 foods ranked by Omega-6 Fatty Acids per 100 g.
These are the foods highest in Omega-6 Fatty Acids, ranked by the amount per 100 g of the edible portion. Omega-6 fatty acids are a family of essential polyunsaturated fats, the main one being linoleic acid. They are needed for healthy skin, cell membranes and normal growth, and the body cannot make them. They are plentiful in vegetable oils, so the goal is balance with omega-3s rather than getting more.
Read the full Omega-6 Fatty Acids guideValues per 100 g.
Sunflower, soybean, corn and safflower oils, nuts, seeds and poultry. Amounts are per 100 g of the edible portion; your serving may differ.
Omega-6 Fatty Acids — frequently asked questions
What foods are highest in Omega-6 Fatty Acids?
Per 100 g, some of the richest sources are Oil, safflower, salad or cooking, linoleic, (over 70%), Oil, grapeseed, Oil, sunflower, linoleic, (approx. 65%), Oil, poppyseed and USDA Commodity Food, oil, vegetable, low saturated fat. See the full ranking above.
How much Omega-6 Fatty Acids do I need a day?
There is no FDA Daily Value. Many guidelines suggest linoleic acid make up around 5–10% of calories, while emphasizing a healthier balance with omega-3s.
What does Omega-6 Fatty Acids do?
Omega-6 fatty acids are a family of essential polyunsaturated fats, the main one being linoleic acid. They are needed for healthy skin, cell membranes and normal growth, and the body cannot make them. They are plentiful in vegetable oils, so the goal is balance with omega-3s rather than getting more.