Omega-6 Rich Foods

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Food NameOmega-6
Butter, whipped1453
Butter oil, anhydrous1779
Cheese, blue421
Cheese, brick389
Cheese, brie405
Cheese, camembert357
Cheese, caraway397
Cheese, cheshire421
Cheese, colby532
Cheese, cottage, creamed (4.5% M.F.)79
Cheese, cottage, creamed with fruit64
Cheese, cottage, uncreamed, dry curd (0.4% M.F.)2
Cheese, cream868
Cheese, edam326
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  • 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%)

39080
Vegetable oil, oat

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

21500
Animal fat, turkey

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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