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Top 10 Foods Highest in Omega 6 Fatty Acids

Written by Daisy Whitbread, MScN
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Top 10 Foods Highest in Omega 6 Fatty Acids

Omega 6 fatty acids are a class of polyunsaturated fats which have been growing in prevalence in modern diets. Some research suggests that too many omega 6 fats can lead to an increased risk of cardiovascular disease, cancer, inflammatory, and autoimmune diseases. This research is not conclusive, but for most people, the amount of omega 6 fats should be reduced and the amount of omega 3 fats should be increased.

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. Tofu and walnuts are even high in omega 3 fats and have a reasonable omega 3 to omega 6 ratio.

For more 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.
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List of High Omega 6 Foods

1 Snacks (Corn Chips)
Extruded corn chips

More Snacks High in Omega 6 Fats

-3402mg per oz of potato chips (crisps)
-3394mg per oz of peanut granola bars
-2760mg per oz of corn tortilla chips

See all snacks high in omega 6 fats.
2 Fast Foods (Subway Tuna Sub)
Fried Onion Rings
-12889mg per Burger King chicken sandwich
-12459mg per KFC fried chicken breast
-10399mg in Burger King onion rings

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

More Soy Foods High in Omega 6 Fats

-9583mg per cup of natto
-7680mg per cup of boiled soybeans
-6726mg per cup of tempeh
-Tofu is also high in omega 3 fats.
4 Walnuts
Walnuts

More Nuts and Seeds High in Omega 6 Fats

-9310mg per oz of sunflower seeds
-5858mg per oz of pecans
-4002mg per oz of pistachios
-Walnuts are also high in omega 3 fats.

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

More Oils High in Omega 6 Fats

-9466mg per tblsp grapeseed oil
-7239mg per tblsp corn oil
-7194mg per tblsp walnut oil
-6857mg per tblsp soybean oil
-5617mg per tblsp sesame oil

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

More Baked Foods High in Omega 6 Fats

-4485mg in a slice of pound cake
-4369mg in a 4oz cream filled eclair
-4101mg 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.
7 Peanut Butter
A Spoon of Peanut Butter
-2177mg per tblsp of almond butter
8 Roasted Chicken Thigh
A roast chicken

More Poultry High in Omega 6

-2787mg in per chicken wing
-1542mg in a chicken hotdog
-804mg in per egg

See all meats high in omega 6 fats.
9 Cured Meats (Pepperoni)
Cured meats

More Pork High in Omega 6

-3714mg in a rack of pork ribs
-2780mg per 3 oz of salami
-2268mg per cup of cured ham

See all meats high in omega 6 fats.
10 Creamy Soups
A creamy soup
-1274mg per cup of chicken soup
-1200mg per cup of clam chowder

See all soups and sauces high in omega 6 fats.
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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.

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