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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. (1) Some research suggests that too many omega 6 fats can lead to an increased risk of cardiovascular disease, cancer, inflammatory, and autoimmune diseases. (2) 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. (3) Tofu and walnuts are even high in omega 3 fats and have a reasonable omega 3 to omega 6 ratio. The adequate daily intake (%AI) for Omega 6 foods is 17000mg per day. (4)

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.


List of High Omega 6 Foods

Extruded corn chips

#1: Snacks (Corn Chips)

Omega 6 per CupOmega 6 per 100g
85% AI (14509mg)97% AI (16488mg)
Source: Nutrition Facts for Extruded Corn Chips

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)

Omega 6 per 6 Inch SubOmega 6 per 100g
83% AI (14192mg)35% AI (5988mg)
Source: Nutrition Facts for Subway Tuna Sub
-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

Omega 6 per CupOmega 6 per 100g
64% AI (10934mg)26% AI (4339mg)
Source: Nutrition Facts for Firm Tofu

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.
Walnuts

#4: Walnuts

Omega 6 per OzOmega 6 per 100g
64% AI (10818mg)224% AI (38093mg)
Source: Nutrition Facts for Walnuts

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.

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

#5: Safflower Oil

Omega 6 per TblspOmega 6 per 100g
60% AI (10149mg)439% AI (74623mg)
Source: Nutrition Facts for Oil Safflower Salad Or Cooking Linoleic (Over 70%)

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

Omega 6 per SliceOmega 6 per 100g
36% AI (6134mg)25% AI (4260mg)
Source: Nutrition Facts for Yellow Cake With Chocolate Frosting

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

Omega 6 per 2 TblspOmega 6 per 100g
23% AI (3931mg)72% AI (12284mg)
Source: Nutrition Facts for Unsalted Peanut Butter (Smooth)
-13% AI per tblsp of almond butter
A roast chicken

#8: Roasted Chicken Thigh

Omega 6 per ThighOmega 6 per 100g
22% AI (3792mg)16% AI (2768mg)
Source: Nutrition Facts for Roasted Chicken Thigh

More Poultry High in Omega 6

-17% AI per chicken wing
-17% AI in a chicken hotdog
-5% AI per egg

See all meats high in omega 6 fats.
Cured meats

#9: Cured Meats (Pepperoni)

Omega 6 per 3ozOmega 6 per 100g
22% AI (3659mg)25% AI (4305mg)
Source: Nutrition Facts for Pepperoni

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

Omega 6 per CupOmega 6 per 100g
18% AI (3105mg)7% AI (1252mg)
Source: Nutrition Facts for Cream Of Mushroom Soup
-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

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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.

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