Omega-6 Fatty Acids
Essential polyunsaturated fats — best balanced with omega-3.
What is Omega-6 Fatty Acids?
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.
Health benefits of Omega-6 Fatty Acids
- Linoleic acid is essential for skin and cell-membrane health
- Helps lower LDL cholesterol when replacing saturated fat
- Needed for normal growth and many body processes
- A source of energy and fat-soluble vitamin absorption
Top food sources of Omega-6 Fatty Acids
See full rankingSunflower, soybean, corn and safflower oils, nuts, seeds and poultry. Values shown per 100 g.
Oil, safflower, salad or cooking, linoleic, (over 70%)
74,623 mg
Oil, grapeseed
69,600 mg
Oil, sunflower, linoleic, (approx. 65%)
65,700 mg
Oil, poppyseed
62,400 mg
USDA Commodity Food, oil, vegetable, low saturated fat
57,733 mg
Oil, industrial, soy, low linolenic
55,967 mg
Oil, wheat germ
54,800 mg
Oil, corn, industrial and retail, all purpose salad or cooking
53,515 mg
Oil, walnut
52,900 mg
Salad dressing, mayonnaise, soybean and safflower oil, with salt
52,000 mg
Oil, cottonseed, salad or cooking
51,500 mg
Oil, industrial, soy, refined, for woks and light frying
51,296 mg
How much Omega-6 Fatty Acids do you need?
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.
Omega-6 Fatty Acids deficiency
Deficiency is rare given how common these fats are; it can cause dry skin and poor wound healing. Most people get plenty and should focus on getting enough omega-3 alongside.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Related nutrients
Frequently asked questions
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.
How much Omega-6 Fatty Acids do I need per 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.
Which 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, USDA Commodity Food, oil, vegetable, low saturated fat.
What happens if I don't get enough Omega-6 Fatty Acids?
Deficiency is rare given how common these fats are; it can cause dry skin and poor wound healing. Most people get plenty and should focus on getting enough omega-3 alongside.