Top 10 Foods Highest in Omega 6 Fatty Acids
Written by Daisy Whitbread, MScN
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 fatty acids include certain vegetable oils, salad dressings, mayonnaise, nuts and seeds, snacks, fast foods, cookies and cakes, processed pork products, fatty chicken cuts, dairy and eggs, and fatty beef cuts. Of all these sources nuts, seeds, lean pork, chicken, beef, butter, and eggs can be considered healthy in moderation. The rest should be avoided. For more, see the extended list of Omega 6 rich foods
. For more healthy choices, see the list of foods with a high omega 3 to omega 6 ratio
#1: Certain Vegetable Oils (Safflower) Other Vegetable Oils & Fats High in Omega-6 (per tablespoon):
|Omega-6 100g ||Per tablespoon (14g)||Per teaspoon (5g)|
| 74623mg || 10447mg || 3731mg |
Grape Seed Oil (9744mg), Sunflower Oil (9198mg), Corn Oil (7452mg), Wheat Germ Oil (7672mg), Soybean Oil (7059mg), Shortening (4771mg), and Margarine (3323mg). Click to see complete nutrition facts.
#2: Salad Dressings & Mayonnaise (Mayonnaise) Other Salad Dressings & Mayonnaises High in Omega-6 (per tablespoon):
|Omega-6 100g ||Per tablespoon (14g)||Per sachet (10g)|
| 39153mg || 5481mg || 3915mg |
French Dressing (2927mg), Caesar Dressing (4346mg), Peppercorn Dressing (3771mg), Sesame Seed Dressing (3480mg), Light Mayonnaise (3423mg), Honey Mustard Dressing (3019mg), Italian Dressing (2774mg), and Thousand Island (2539mg). Click to see complete nutrition facts.
#3: Nuts & Seeds (Sunflower Seeds) Other Nuts & Seeds High in Omega-6 (per ounce):
|Omega-6 100g ||Per cup (135g)||Per ounce (28g)|
| 34135mg || 46082mg || 9558mg |
Walnuts (10666mg), Sesame Seeds (7064mg), Pine Nuts (6967mg), Brazil Nuts (6686mg), Pecan Nuts (6315mg), Pumpkin Seeds (5791mg), Peanuts (4055mg), and Almonds (3785mg). Note: Nuts and seeds are considered heart healthy due to their high fiber content. Flax and chia seeds also have a great omega 3 to omega 6 ratio.Click to see complete nutrition facts.
#4: Snacks Made with Omega-6 Rich Fats (Cheese Flavor Corn Puffs) Other Snacks High in Omega-6 (per ounce):
|Omega-6 100g ||Per package (32g)||Per ounce (28g)|
| 17175mg || 6011mg || 4809mg |
Corn Chips (5082mg), Barbeque Chips (4183mg), Reduced Fat Potato Chips (3366mg), Potato Chips (5160mg), Cheese Tortilla Chips (3695mg), Popcorn (6255mg), and Corn Tortilla Chips (2720mg). Note: The amount of omega 6s depends greatly on the fat (oil) used to make them.Click to see complete nutrition facts.
#5: Fast Foods Made With Omega-6 Rich Fats (Burger King Onion Rings) Other Fast Foods High in Omega-6 (per serving):
|Omega-6 100g ||Per large serving (142g)||Per small serving (91g)|
| 11427mg || 16226mg || 10399mg |
TGI Friday's Chicken Fingers (20916mg), Tuna Subway (28208mg), Burger King Hash Browns (13504mg), Wendy's French Fries (12449mg), McDonald's Fillet-O-Fish (6925mg), Wendy's Chicken Nuggets (13019mg), and Popcorn Chicken (5247mg). Click to see complete nutrition facts.
#6: Cookies, Candies, Cakes, Pastries & Muffins (Chocolate Chip Cookies) Other Cookies, Candies, Cakes, Pastries & Muffins High in Omega-6 (per piece):
|Omega-6 100g ||Per ounce (28g)||Per cookie (14g)|
| 7489mg || 2097mg || 1048mg |
Brownies (8446mg), Puff Pastry (7856mg), Chocolate Cake (2540mg), Blueberry Muffins (2163mg), Danish Pastry (2069mg), Graham Crackers (1943mg), Shortbread (880mg), and Twix Bar (564mg). Click to see complete nutrition facts.
#7: Pork Products (Sausage, cooked) Other Pork Products High in Omega-6 (per 3oz, cooked):
|Omega-6 100g ||Per 3oz (85g)||Per sausage link (21g)|
| 7471mg || 3586mg || 1569mg |
Ham (5378mg), Bacon (4773mg), Ground Pork (3315mg), Pork Salami (2780mg), Spareribs (2745mg), Pork Loin (2156mg), and Pork Chops (1714mg). Click to see complete nutrition facts.
#8: Chicken (Thighs, cooked) Other Poultry High in Omega-6 (per 3oz):
|Omega-6 100g ||Per thigh with skin (137g)||Per 3oz (85g)|
| 2725mg || 3733mg || 3161mg |
Turkey Bacon (5307mg), Ground Turkey 15% fat (3185mg), Chicken Wing, with skin (3859mg), and Turkey Meat, with skin (1612mg). Click to see complete nutrition facts.
#9: Dairy & Eggs (Butter) Other Dairy & Eggs High in Omega-6 (as specified):
|Omega-6 100g ||Per stick (113g)||Per tablespoon (14g)|
| 2433mg || 2749mg || 341mg |
Processed Cheese, per oz (1836mg), Egg, whole cooked, per egg (594mg), Parmesan, per oz (293mg), Cheddar Cheese, per oz (280mg), Gruyere, per oz (364mg), Cream Cheese, per oz (289mg), Hard Goat's Cheese, per oz (237mg), and Whole Milk, per cup (589mg). Click to see complete nutrition facts.
#10: Beef (Short Ribs, cooked) Other Red Meat High in Omega-6 (per 3oz, cooked):
|Omega-6 100g ||Per piece (289g)||Per 3oz (85g)|
| 2025mg || 5852mg || 1721mg |
Lamb (3307mg). Click to see complete nutrition facts.