Top 10 Foods Highest in Omega 6 Fatty Acids

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Dr. Thomas Kutner
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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 fatsis increasing due to the wide use of refined vegetable oils and their addition to processed and fast foods. (1)

The increase in consumption of omega 6 fats changes the omega 6 to omega 3 fat ratio. A higher omega 6 to omega 3 ratio is linked to health problems, including an increased risk of cardiovascular disease, cancer, and inflammation. (2)

Increasing omega 3 fats and limiting omega-6 consumption (especially from unhealthy sources) is advisable. See the list of foods with a good omega 3 to omega 6 ratio.

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. The adequate intake (AI) for omega-6 foods is 17g per day for men and 12g for women. (3)

Below are the top 10 foods highest in omega 6 fats.

List of High Omega 6 Foods

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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.

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Data Sources and References

  1. Harris WS, Klurfeld DM. Changes in consumption of omega-3 and omega-6 fatty acids in the United States during the 20th century Am J Clin Nutr. 2011 May;93(5):907-8. doi: 10.3945/ajcn.111.014365. Epub 2011 Mar 23. 21430117
  2. Simopoulos AP. The importance of the ratio of omega-6/omega-3 essential fatty acids Exp Biol Med (Maywood). 2008 Jun;233(6):674-88. doi: 10.3181/0711-MR-311. Epub 2008 Apr 11. 18408140
  3. National Academies Press. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
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