Top 10 Foods Highest in Omega 6 Fatty Acids

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition Data
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)

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.
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.

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 tblsp of almond butter
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
-5% AI per egg

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.

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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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