Top 10 Foods Highest in Omega 6 Fatty Acids

Top 10 Foods Highest in Omega 6 Fatty Acids

Omega-6 fatty acids are a type of polyunsaturated fat naturally occurring in nuts, seeds and vegetable oils. Consumption of omega-6 fats has dramatically increased over recent years, due to the wide use of refined vegetable oils and their addition to processed and fast foods. (1)

While many sources of omega-6 are healthy, this large increase in consumption has been linked to health problems, including an increased risk of cardiovascular disease, cancer, inflammatory, and autoimmune diseases. (2)

What appears to be the problem is that the ratio of omega-6 to omega-3 fats in the diet has become too high. For some people, therefore, increasing omega 3 fats and limiting omega-6 consumption (especially from unhealthy sources) can be beneficial.

Unhealthy foods high in omega-6 fats include processed snacks, fast foods, cakes, fatty meats, and cured meats. Healthier sources of omega-6 fats include tofu, walnuts, and peanut butter. (3) Tofu and walnuts contain omega 3 fats and have a reasonable omega 3 to omega 6 ratio. The adequate daily intake (%AI) for omega-6 foods is 17g per day for men and 12g for women. (4)

For more, please see the article of foods with the best omega 3 to 6 ratio, and the unfiltered list of over 200 foods high in omega 6 fats.


List of High Omega 6 Foods

Extruded corn chips

#1: Snacks (Corn Chips)

1mg Omega 3 per 28mg Omega 6
Omega 6
per Cup
Omega 6
per 100g
Omega 6
per 200 Calories
14509mg
(85% AI)
16488mg
(97% AI)
5920mg
(35% AI)

More Snacks High in Omega 6 Fats

-31% AI per oz of potato chips (crisps)
-30% AI per oz of corn tortilla chips
-20% AI per oz of peanut granola bars

See all snacks high in omega 6 fats.
Fried Onion Rings

#2: Fast Foods (Subway Tuna Sub)

1mg Omega 3 per 7mg Omega 6
Omega 6
per 6 Inch Sub
Omega 6
per 100g
Omega 6
per 200 Calories
14192mg
(83% AI)
5988mg
(35% AI)
5419mg
(32% AI)
-80% AI in 18 onion rings
-77% AI per Burger King chicken sandwich
-74% AI per KFC fried chicken breast
-47% AI in McDonald's big breakfast

See all fast foods high in omega 6 fats.
A block of tofu

#3: Firm Tofu

1mg Omega 3 per 7mg Omega 6
Omega 6
per Cup
Omega 6
per 100g
Omega 6
per 200 Calories
10934mg
(64% AI)
4339mg
(26% AI)
6026mg
(35% AI)

More Soy Foods High in Omega 6 Fats

-45% AI per cup of boiled soybeans
-40% AI per cup of tempeh
-28% AI per 1/2 cup of natto
-Tofu is also high in omega 3 fats and is a healthy source of vegan protein and other nutrients.
Walnuts

#4: Walnuts

1mg Omega 3 per 4mg Omega 6
Omega 6
per Oz
Omega 6
per 100g
Omega 6
per 200 Calories
10818mg
(64% AI)
38093mg
(224% AI)
11649mg
(69% AI)

More Nuts and Seeds High in Omega 6 Fats

-55% AI per oz of sunflower seeds
-34% AI per oz of pecans
-24% per oz of pistachios
-Walnuts are also high in omega 3 fats and are a heart-healthy source of many other nutrients.

See all nuts and seeds high in omega 6 fats.
Bottle of Vegetable Oil

#5: Safflower Oil

This food has no Omega 3 fats.
Omega 6
per Tblsp
Omega 6
per 100g
Omega 6
per 200 Calories
10149mg
(60% AI)
74623mg
(439% AI)
16883mg
(99% AI)

More Oils High in Omega 6 Fats

-56% AI per tblsp grapeseed oil
-43% AI per tblsp corn oil
-42% AI per tblsp walnut oil
-41% AI per tblsp soybean oil
-33% AI per tblsp sesame oil

See all oils high in omega 6 fats.
A slice of chocolate cake

#6: Cake with Frosting

1mg Omega 3 per 9mg Omega 6
Omega 6
per Slice
Omega 6
per 100g
Omega 6
per 200 Calories
6134mg
(36% AI)
4260mg
(25% AI)
2248mg
(13% AI)

More Baked Foods High in Omega 6 Fats

-27% AI in a slice of pound cake
-26% AI in a 4oz cream filled eclair
-24% AI in a piece of blueberry pie
-The amount of omega 6s will depend on the fat used in baking.

See the list of all baked foods high in omega 6 fats.
A Spoon of Peanut Butter

#7: Peanut Butter

1mg Omega 3 per 332mg Omega 6
Omega 6
per 2 Tblsp
Omega 6
per 100g
Omega 6
per 200 Calories
3931mg
(23% AI)
12284mg
(72% AI)
4108mg
(24% AI)
-13% AI per tbsp of almond butter

Nut butters are a healthy source of vegan protein and other nutrients but watch your serving size as they are energy-dense. A tablespoon is a good serving size for most people.

A roast chicken

#8: Roasted Chicken Thigh

1mg Omega 3 per 19mg Omega 6
Omega 6
per Thigh
Omega 6
per 100g
Omega 6
per 200 Calories
3792mg
(22% AI)
2768mg
(16% AI)
2386mg
(14% AI)

More Poultry High in Omega 6

-17% AI per chicken wing
-17% AI in a chicken hotdog

See all meats high in omega 6 fats.
Cured meats

#9: Cured Meats (Pepperoni)

1mg Omega 3 per 21mg Omega 6
Omega 6
per 3oz
Omega 6
per 100g
Omega 6
per 200 Calories
3659mg
(22% AI)
4305mg
(25% AI)
1708mg
(10% AI)

More Pork High in Omega 6

-22% AI in a rack of pork ribs
-16% AI per 3 oz of salami
-13% AI per cup of cured ham

See all meats high in omega 6 fats.
A creamy soup

#10: Creamy Soups

1mg Omega 3 per 7mg Omega 6
Omega 6
per Cup
Omega 6
per 100g
Omega 6
per 200 Calories
3105mg
(18% AI)
1252mg
(7% AI)
6421mg
(38% AI)
-13% AI per cup of chicken soup
-7% AI per cup of clam chowder

See all soups and sauces high in omega 6 fats.

See All 200 Foods High in Omega 6s

Printable One Page Sheet

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Printable list of foods high in omega 6 fats. Foods high in omega 6 fats include unhealthy foods like processed snacks, fast foods, cakes, fatty meats, and cured meats. Other Omega 6 foods are healthier including tofu, walnuts, and peanut butter.


View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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Data Sources and References

  1. Changes in consumption of omega-3 and omega-6 fatty acids in the United States during the 20th century.
  2. The importance of the ratio of omega-6/omega-3 essential fatty acids.
  3. U.S. Agricultural Research Service Food Data Central
  4. Oregon State University on Essential Fatty Acids

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