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Food Name | Omega-6 |
Butter, whipped | 1453 |
Butter oil, anhydrous | 1779 |
Cheese, blue | 421 |
Cheese, brick | 389 |
Cheese, brie | 405 |
Cheese, camembert | 357 |
Cheese, caraway | 397 |
Cheese, cheshire | 421 |
Cheese, colby | 532 |
Cheese, cottage, creamed (4.5% M.F.) | 79 |
Cheese, cottage, creamed with fruit | 64 |
Cheese, cottage, uncreamed, dry curd (0.4% M.F.) | 2 |
Cheese, cream | 868 |
Cheese, edam | 326 |
|
Usage Note
- Nutrition data are calculated per 100g of food weight.
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Choose nutrition data to display
- Check or uncheck the nutrients in list below to choose which nutrition data to display.
- Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.
Omega-6 Fatty Acids
Omega-6 fatty acids are considered essential fatty acids: They are necessary for human health but the body can't make them -- you have to get them through food.
Along with omega-3 fatty acids, omega-6 fatty acids play a crucial role in brain function, as well as normal growth and development. Also known as polyunsaturated fatty acids, they help stimulate skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system.
A healthy diet contains a balance of omega-3 and omega-6 fatty acids. Omega-3 fatty acids help reduce inflammation, and some omega-6 fatty acids tend to promote inflammation. The typical American diet tends to contain 14 - 25 times more omega-6 fatty acids than omega-3 fatty acids.
A recent American Heart Association science advisory concludes that omega-6 fatty acids are a beneficial part of a heart-healthy eating plan.
Highlights:
- Most people should consume at least five to ten percent of their total daily calories from omega-6 fatty acids.
- Replacing saturated fats with polyunsaturated fats, which are natural sources of omega-6, may help reduce heart disease risk. Saturated fats are found in meat, full-fat dairy products, and tropical oils, such as coconut and palm oil.
- Higher intakes of omega-6 may improve insulin resistance, reduce diabetes risk and lower blood pressure.
Our Omega Fatty Acids Online Databases
We provide a most complete and easy to use online databases related to the omega fatty acids in English and in French:
Food Sources of Omega-6
List of foods highest in omega-6. Omega-6 content is in mg per 100 g of food weight.
| Omega-6 (mg) |
| Foods Rich in Omega 6 |
| 74620 |
| Vegetable oil, safflower, linoleic (70% and over) |
| 69600 |
| Vegetable oil, grapeseed |
| 65700 |
| Vegetable oil, sunflower, linoleic (60% and over) |
| 62400 |
| Vegetable oil, poppyseed |
| 54800 |
| Vegetable oil, wheat germ |
| 53230 |
| Vegetable oil, corn |
| 52900 |
| Vegetable oil, walnut |
| 51500 |
| Vegetable oil, cottonseed |
| 50950 |
| Vegetable oil, soybean |
| 41300 |
| Vegetable oil, sesame |
| 40560 |
| Salad dressing, mayonnaise, no cholesterol |
| 40180 |
| Vegetable oil, soybean lecithin |
| 39800 |
| Vegetable oil, sunflower, linoleic (less than 60%) |
| 38090 |
| Nuts, walnuts, English or Persian, dried |
| 37400 |
| Salad dressing, mayonnaise, commercial, regular |
| 37390 |
| Seeds, sunflower seed kernels, toasted |
| 37390 |
| Seeds, sunflower seed kernels, toasted, salted |
| 35790 |
| Shortening, special purpose, cake and icing (frosting) |
| 34126 |
| Seeds, sunflower seed kernels, oil roasted |
| 34126 |
| Seeds, sunflower seed kernels, oil roasted, salted |
| 33985 |
| Margarine, tub, soya oil (non-hydrogenated), unsalted, FLEISCHMANN'S |
| 33980 |
| Shortening, special purpose, baking |
| 33720 |
| Nuts, butternuts (long walnuts), dried |
| 33600 |
| Shortening, industrial, for frying (liquid), soybean |
| 33430 |
| Margarine, tub, soya oil (non-hydrogenated), FLEISCHMANN'S |
| 33400 |
| Vegetable oil, rice bran |
| 33200 |
| Nuts, pine nuts, pignolia, dried |
| 33070 |
| Nuts, walnuts, black, dried |
| Omega-6 (mg) |
| Foods Rich in Omega 6 |
| 32780 |
| Seeds, sunflower seed kernels, dry roasted, salted |
| 32780 |
| Seeds, sunflower seed kernels, dry roasted |
| 32630 |
| Vegetable oil, corn, peanut and olive |
| 32000 |
| Vegetable oil, peanut |
| 31700 |
| Salad dressing, french, homemade, unspecified oil |
| 31420 |
| Seeds, sunflower seed butter |
| 31420 |
| Seeds, sunflower seed butter, salted |
| 30646 |
| Margarine, tub, soya oil (non-hydrogenated), I CAN'T BELIEVE IT'S NOT BUTTER |
| 29300 |
| Vegetable oil, apricot kernel |
| 29030 |
| Salad dressing, peppercorn dressing, commercial, regular |
| 28970 |
| Salad dressing, caesar dressing, regular |
| 28090 |
| Seeds, watermelon seed kernels, dried |
| 28080 |
| Seeds, safflower seed kernels, dried |
| 26473 |
| Margarine, tub, soya, MIRAGE |
| 25908 |
| Margarine, tub, soya, GOLDEN GATE |
| 25537 |
| Margarine, tub, soya oil (liquid and hydrogenated), SMART CHOICE |
| 25480 |
| Margarine, tub, canola and soya oils (liquid and hydrogenated), NO NAME |
| 25220 |
| Seeds, sesame seed kernels, dried, shelled |
| 24880 |
| Nuts, pine nuts, pinyon, dried |
| 24880 |
| Salad dressing, ranch dressing, commercial, regular |
| 24553 |
| Margarine, tub, soya oil (liquid and hydrogenated+buttermilk solids), LACTANTIA |
| 24320 |
| Salad dressing, blue cheese, commercial, regular |
| 24280 |
| Seeds, sesame butter, tahini, unroasted kernels |
| 24011 |
| Margarine, tub, canola, MONARCH |
| 23464 |
| Margarine-like spread, tub or bottle, vegetable oil, 60% fat |
| 23370 |
| Vegetable oil, canola and soybean |
| 23322 |
| Margarine, tub, soya oil (liquid and hydrogenated), Selection, MERITE |
| 23310 |
| Vegetable oil, corn and canola |
| 23200 |
| Salad dressing, sesame seed, regular |
| 23130 |
| Seeds, sesame butter, tahini, roasted and toasted kernels |
| 23050 |
| Seeds, sunflower seed kernels, dried |
| Omega-6 (mg) |
| Foods Rich in Omega 6 |
| 22784 |
| Margarine, tub, soya oil (liquid and hydrogenated), MIRAGE |
| 22705 |
| Margarine, tub, soya oil (liquid and hydrogenated), THIBAULT |
| 22700 |
| Salad dressing, oil and vinegar, homemade |
| 22550 |
| Nuts, pecans, oil roasted |
| 22550 |
| Nuts, pecans, oil roasted, salted |
| 22440 |
| Nuts, simulated product, wheat-based, all other flavours |
| 21880 |
| Seeds, sesame butter, from whole seed, paste |
| 21694 |
| Margarine-like spread, tub or bottle, vegetable oil, 60% fat, unsalted |
| 21641 |
| Margarine, tub, canola and safflower oils (non-hydrogenated), BECEL |
| 21370 |
| Seeds, sesame seeds, whole, dried |
| 20970 |
| Nuts, simulated product, wheat-based, unflavoured |
| 20960 |
| Margarine, tub, canola and safflower oils (non-hydrogenated), unsalted, BECEL |
| 20700 |
| Seeds, pumpkin and squash seed kernels, dried |
| 20650 |
| Seeds, sesame seed kernels, toasted, shelled, with salt |
| 20650 |
| Seeds, sesame butter, tahini, from raw and stone ground kernels |
| 20650 |
| Seeds, sesame seed kernels, toasted, shelled |
| 20650 |
| Seeds, sesame seeds, whole, roasted and toasted |
| 20650 |
| Seeds, sesame meal, partially defatted |
| 20620 |
| Nuts, pecans, dried |
| 20620 |
| Nuts, hickory nuts, dried |
| 20550 |
| Nuts, brazilnuts, dried, unblanched |
| 20430 |
| Salad dressing, green goddess, regular |
| 20230 |
| Nuts, simulated product, wheat-based, macademia flavour |
| 20020 |
| Margarine, tub, composite, non-hydrogenated |
| 20014 |
| Margarine, tub, composite |
| 19951 |
| Margarine, tub, composite, unsalted |
| 19600 |
| Animal fat, chicken |
| 19570 |
| Nuts, pecans, dry roasted |
| 19570 |
| Nuts, pecans, dry roasted, salted |
| 19470 |
| Cisco (lake herring, tullibee), native, raw |
| Omega-6 (mg) |
| Foods Rich in Omega 6 |
| 19020 |
| Seeds, pumpkin and squash seed kernels, roasted |
| 19020 |
| Seeds, pumpkin and squash seed kernels, roasted, salted |
| 19000 |
| Vegetable oil, canola |
| 18390 |
| Nuts, beechnuts, dried |
| 18290 |
| Salad dressing, french, commercial, regular |
| 17860 |
| Seeds, cottonseed kernels, roasted |
| 17400 |
| Vegetable oil, almond |
| 17370 |
| Salad dressing, mayonnaise, reduced fat , cholesterol-free |
| 17324 |
| Margarine, tub, soya and canola oils (liquid and hydrogenated), SMART CHOICE |
| 17240 |
| Salad dressing, bacon and tomato |
| 16000 |
| Salad dressing, mayonnaise type, commercial, regular |
| 16000 |
| Salad dressing, coleslaw |
| 16000 |
| Salad dressing, mayonnaise, reduced fat, no cholesterol |
| 15960 |
| Seeds, sesame flour, high-fat |
| 15940 |
| Margarine, tub, soya oil (liquid and hydrogenated), NO NAME |
| 15860 |
| Salad dressing, thousand island, commercial, regular |
| 15790 |
| Salad dressing, mayonnaise, reduced fat |
| 15553 |
| Vegetable oil, flaxseed (linseed) |
| 15330 |
| Vegetable oil, mustard |
| 14989 |
| Margarine, tub, soya oil (non-hydrogenated), calorie reduced (40% fat), I CAN'T BELIEVE IT'S NOT BUTTER |
| 14961 |
| Margarine, tub, unspecified vegetable oils (hydrogenated), CHEFMASTER |
| 14668 |
| Margarine, tub, canola oil (non-hydrogenated), Healthy Attitude Omega-6, LACTANTIA |
| 14597 |
| Margarine, tub, canola and soya, PARKAY |
| 14556 |
| Margarine, tub, canola, COUNTRY CROCK |
| 14530 |
| Salad dressing, mayonnaise, made with tofu |
| 14350 |
| Vegetable oil, safflower, oleic (70% and over) |
| 14301 |
| Chicken, broiler, seperable fat, raw |
| 13805 |
| Margarine, tub, canola oil (non-hydrogenated), President's Choice, CELEB |
| 13800 |
| Margarine, tub, canola oil (non-hydrogenated), NUVEL |
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