Search entire U.S. food database:

  Enter any parts of food name then hit Return to search.

Or Choose a Food Category to Browse Dairy and Egg Products Spices and Herbs Baby Foods Fats and Oils Poultry Products Soups, Sauces and Gravies Sausages and Luncheon Meats Breakfast Cereals Fruits and Fruit Juices Pork Products Vegetables and Vegetable Products Nut and Seed Products Beef Products Beverages Finfish and Shellfish Products Legumes and Legume Products Lamb, Veal and Game Products Baked Products Sweets Cereal Grains and Pasta Fast Foods Meals, Entrees and Sidedishes Snacks Ethnic Foods Restaurant Foods   Browse our Nutrition Software Catalog.

Usage Note

• Nutrition data are calculated per 100g of food weight.
• Click on column header to sort foods by name or by nutrient content. Click again to reverse sort order.
• Click on a number in table footer to go to a particular page.

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.

Calories (kcal)
Energy (kJ)
Protein (g)
Fat (g)
Carbohydrate (g)
Omega-6 (mg)

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:

• The Definitive Omega 3 Nutrient Database. DHA, EPA, DPA, ALA, ETE and total Omega 3 values of about 5,000 foods.
• Omega 3 Food Sources. The key difference between this web app and the above web app is that the other focuses on the individual omega 3 fatty acids while this web app provides the macronutrient contents together with the total omega 3 content of each food.
• Omega 6 Food Sources
• Omega 6 / Omega 3 Ratio. Unique calculator providing these ratios for several thousand foods.
• Omega-9 Oleic Acid Food Sources
• Teneur en oméga 3 des aliments
• Teneur en oméga 6 des aliments

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

Partner Websites

Please bookmark our partner websites to use when any of our nutrition calculators is not available or overloaded.