Top 10 Foods Highest in Omega 6 Fatty Acids

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

Extruded corn chips 1 Snacks (Corn Chips)
  • 14509mg Omega 6 per cup
  • 5920mg per 200 calorie serving
  • 16488mg per 100 grams (3.5 oz)
  • 1mg Omega 3 per 28mg Omega 6

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.

Nutrition Facts for Extruded Corn Chips.
Fried Onion Rings 2 Fast Foods (Subway Tuna Sub)
  • 14104mg Omega 6 per 6 inch sub
  • 5386mg per 200 calorie serving
  • 5951mg per 100 grams (3.5 oz)
  • 1mg Omega 3 per 7mg Omega 6
-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.

Nutrition Facts for Subway Tuna Sub.
A block of tofu 3 Tofu
  • 10934mg Omega 6 per cup
  • 6026mg per 200 calorie serving
  • 4339mg per 100 grams (3.5 oz)
  • 1mg Omega 3 per 7mg Omega 6

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.

Nutrition Facts for Firm Tofu (Raw).
Walnuts 4 Walnuts
  • 10818mg Omega 6 per oz
  • 11649mg per 200 calorie serving
  • 38093mg per 100 grams (3.5 oz)
  • 1mg Omega 3 per 4mg Omega 6

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.

Nutrition Facts for Walnuts.
Bottle of Vegetable Oil 5 Safflower Oil
  • 10149mg Omega 6 per tblsp
  • 16883mg per 200 calorie serving
  • 74623mg per 100 grams (3.5 oz)
  • This food has no Omega 3 fats.

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.

Nutrition Facts for Oil safflower salad or cooking linoleic (over 70%).
A slice of chocolate cake 6 Cake with Frosting
  • 5828mg Omega 6 per slice
  • 2136mg per 200 calorie serving
  • 4047mg per 100 grams (3.5 oz)
  • 1mg Omega 3 per 9mg Omega 6

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.

Nutrition Facts for Yellow Cake with Chocolate Frosting.
A Spoon of Peanut Butter 7 Peanut Butter
  • 3915mg Omega 6 per 2 tblsp
  • 4092mg per 200 calorie serving
  • 12235mg per 100 grams (3.5 oz)
  • 1mg Omega 3 per 331mg Omega 6
-2177mg per tblsp of almond butter

Nutrition Facts for Unsalted Peanut Butter (Smooth).
A roast chicken 8 Roasted Chicken Thigh
  • 3733mg Omega 6 per thigh
  • 2349mg per 200 calorie serving
  • 2725mg per 100 grams (3.5 oz)
  • 1mg Omega 3 per 19mg Omega 6

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.

Nutrition Facts for Roasted Chicken Thigh.
Cured meats 9 Cured Meats (Pepperoni)
  • 3400mg Omega 6 per 3oz
  • 1587mg per 200 calorie serving
  • 4000mg per 100 grams (3.5 oz)
  • 1mg Omega 3 per 19mg Omega 6

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.

Nutrition Facts for Pepperoni.
A creamy soup 10 Creamy Soups
  • 3105mg Omega 6 per cup
  • 6421mg per 200 calorie serving
  • 1252mg per 100 grams (3.5 oz)
  • 1mg Omega 3 per 7mg Omega 6
-1274mg per cup of chicken soup
-1200mg per cup of clam chowder

See all soups and sauces high in omega 6 fats.

Nutrition Facts for Cream of Mushroom Soup.
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Data Sources and References

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