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. This article lists particularly unhealthy sources of Omega 6 fats and all should be limited or avoided. For more, see the extended list of Omega 6 rich foods.

#1: Vegetable Oil (Safflower)
Omega-6 100g Per tablespoon (14g)Per teaspoon (5g)
74623mg 10447mg 3731mg
Other Vegetable Oils & Fats High in Omega-6 (per tablespoon): 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)
Omega-6 100g Per tablespoon (14g)Per sachet (10g)
39153mg 5481mg 3915mg
Other Salad Dressings & Mayonnaises High in Omega-6 (per tablespoon): 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)
Omega-6 100g Per cup (135g)Per ounce (28g)
34135mg 46082mg 9558mg
Other Nuts & Seeds High in Omega-6 (per ounce): Walnuts (10666mg), Sesame Seeds (7064mg), Pine Nuts (6967mg), Brazil Nuts (6686mg), Pecan Nuts (6315mg), Pumpkin Seeds (5791mg), Peanuts (4055mg), and Almonds (3785mg). Click to see complete nutrition facts.


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#4: Snacks Made with Omega-6 Rich Fats (Cheese Flavor Corn Puffs)
Omega-6 100g Per package (32g)Per ounce (28g)
17175mg 6011mg 4809mg
Other Snacks High in Omega-6 (per ounce): 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)
Omega-6 100g Per large serving (142g)Per small serving (91g)
11427mg 16226mg 10399mg
Other Fast Foods High in Omega-6 (per serving): 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)
Omega-6 100g Per ounce (28g)Per cookie (14g)
7489mg 2097mg 1048mg
Other Cookies, Candies, Cakes, Pastries & Muffins High in Omega-6 (per piece): 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.


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#7: Pork Products (Sausage, cooked)
Omega-6 100g Per 3oz (85g)Per sausage link (21g)
7471mg 3586mg 1569mg
Other Pork Products High in Omega-6 (per 3oz, cooked): 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)
Omega-6 100g Per thigh with skin (137g)Per 3oz (85g)
2725mg 3733mg 3161mg
Other Poultry High in Omega-6 (per 3oz): 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)
Omega-6 100g Per stick (113g)Per tablespoon (14g)
2433mg 2749mg 341mg
Other Dairy & Eggs High in Omega-6 (as specified): 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)
Omega-6 100g Per piece (289g)Per 3oz (85g)
2025mg 5852mg 1721mg
Other Red Meat High in Omega-6 (per 3oz, cooked): Lamb (3307mg). Click to see complete nutrition facts.





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Black Walnuts 33760mg per 100 gram serving 42200mg per cup, chopped (125 grams) 9453mg per ounce (28 grams) Click to see complete nutrition facts for Black Walnuts
Wheat Germ, Oat & Rice Bran Oils (Wheat Germ Oil) 54800mg per 100 gram serving 7672mg per tablespoon (14 grams) 2740mg per teaspoon (5 grams) Click to see complete nutrition facts for Wheat Germ, Oat & Rice Bran Oils
Walnut Oil 52900mg per 100 gram serving 7406mg per tablespoon (14 grams) 2645mg per teaspoon (5 grams) Click to see complete nutrition facts for Walnut Oil
Sesame Oil 41300mg per 100 gram serving 5782mg per tablespoon (14 grams) 2065mg per teaspoon (5 grams) Click to see complete nutrition facts for Sesame Oil
Peanut Butter (Smooth) 12235mg per 100 gram serving 31566mg per cup (258 grams) 3915mg per 2 tablespoons (32 grams) Click to see complete nutrition facts for Peanut Butter
Crackers 11568mg per 100 gram serving 6015mg per cup, crushed (52 grams) 1851mg per 5 crackers (16 grams) Click to see complete nutrition facts for Crackers
Cassava Chips 6732mg per 100 gram serving 7069mg per bag (105 grams) 1885mg per ounce (28 grams) Click to see complete nutrition facts for Cassava Chips
Avocado Oil 12530mg per 100 gram serving 1754mg per tablespoon (14 grams) 627mg per teaspoon (5 grams) Click to see complete nutrition facts for Avocado Oil
Taco Shells 5125mg per 100 gram serving 1076mg per taco (21 grams) 256mg per miniature taco (5 grams) Click to see complete nutrition facts for Taco Shells
Lard 10200mg per 100 gram serving 20910mg per cup (205 grams) 1326mg per tablespoon (13 grams) Click to see complete nutrition facts for Lard
Plantain Chips 11518mg per 100 gram serving 3225mg per ounce (28 grams) Click to see complete nutrition facts for Plantain Chips
Dried Frozen Tofu (Koyadofu) 15104mg per 100 gram serving 2568mg per piece (17 grams) Click to see complete nutrition facts for Koyadofu
Roasted Soybeans 12644mg per 100 gram serving 21748mg per cup (172 grams) Click to see complete nutrition facts for Roasted Soybeans
Coleslaw 6014mg per 100 gram serving 6495mg per serving (108 grams) Click to see complete nutrition facts for Coleslaw
Due to the variation of fats in a specific food it is almost never possible to capture every Omega 6 fat. Therefore, this data is almost surely an underestimate of the amount of omega 6 fats. That said, the underestimate is likely equal among foods, giving the rankings some weight.
  1. USDA National Nutrient Database for Standard Reference, Release 27.
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