Top 10 Foods Highest in Omega 6 Fatty Acids

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Top 10 Foods Highest in Omega 6 Fatty Acids

Omega-6 fatty acids are a type of polyunsaturated fat naturally occurring in nuts, seeds and vegetable oils. Consumption of omega-6 fats has dramatically increased over recent years, due to the wide use of refined vegetable oils and their addition to processed and fast foods. (1)

While many sources of omega-6 are healthy, this large increase in consumption has been linked to health problems, including an increased risk of cardiovascular disease, cancer, inflammatory, and autoimmune diseases. (2)

What appears to be the problem is that the ratio of omega-6 to omega-3 fats in the diet has become too high. For some people, therefore, increasing omega 3 fats and limiting omega-6 consumption (especially from unhealthy sources) can be beneficial.

Unhealthy foods high in omega-6 fats include processed snacks, fast foods, cakes, fatty meats, and cured meats. Healthier sources of omega-6 fats include tofu, walnuts, and peanut butter. (3) Tofu and walnuts contain omega 3 fats and have a reasonable omega 3 to omega 6 ratio. The adequate intake (AI) for omega-6 foods is 17g per day for men and 12g for women. (4,5)

For more, please 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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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.

How much Omega 6 fats do you need every day?

Below are the daily adequate intakes (%AI) established for omega 6 foods. Adequate intakes are used when there is not enough data to formulate a recommended dietary allowance (RDA). The adequate intake of omega 6 fats ranges between 4g - 17g per day for most people.

Life StageRDA
Infants
0-6 months old4.4g
7-12 months old4.6g
Children
1-3 years old7g
4-8 years old10g
Males
9-13 years old12g
14-18 years old16g
19-50 years old17g
51+ years old14g
Females
9-13 years old10g
14-18 years old11g
19-50 years old12g
51+ years old11g
Pregnancy
14-50 years old13g
Lactation
14-50 years old13g
Source: National Library of Medicine Dietary Reference Intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids.

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:
  • Daily Value (%DV) - The daily value (%DV) is a general guideline for consumption that will prevent deficiency of a particular nutrient in most people. The %DV refers to the percentage of an amount that\'s found in a single serving of a food. It also accounts for absorption factors. It is set by the U.S. FDA.
  • Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5%) healthy individuals. It\'s more specific than the daily value, and varies by age and gender. The RDA is set by the US National Institutes of Health.
  • Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, but is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
  • Adequate Intake (%AI) - This value is primarily used in reference to omega-3 and omega-6 fats. The Adequate Intake is set by the U.S. Institute of Medicine. Because there is less evidence to determine the ideal targets for consumption of these nutrients, the specific amount is considered to be less reliable. Using the term Adequate Intake, rather than one of the other terms, helps to emphasize that the ideal intake of that particular nutrient has not yet been scientifically determined.

See the Guide to Recommended Daily Intakes for more information.

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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. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. The National Academies Press.
  5. Oregan State University on Essential Fatty Acids
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