Foods high in Omega-6

The FDA does not set a Daily Value for omega-6, though food labels in Canada must declare it. The difference reflects uncertainty: omega-6 supports cell growth and skin repair, but no agreed intake target exists. The panel has not established how much you need.

Omega-6 lives in seed oils, nuts, and poultry skin. This ranking cannot tell you whether the foods here are good sources for your needs, since those needs remain unmapped by regulators. Use the figures to compare foods directly, not to meet a standard.

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Showing 1–50 of 1,790 foods

#	Food	Category	Per 100 g	Source
1	Vegetable oil, safflower, linoleic (70% and over)	Fats and Oils	74.62 g	CNF
2	Vegetable oil, grapeseed	Fats and Oils	69.60 g	CNF
3	Vegetable oil, poppyseed	Fats and Oils	62.40 g	CNF
4	Vegetable oil, wheat germ	Fats and Oils	54.80 g	CNF
5	Vegetable oil, corn	Fats and Oils	53.23 g	CNF
6	Vegetable oil, walnut	Fats and Oils	52.90 g	CNF
7	Vegetable oil, cottonseed	Fats and Oils	51.50 g	CNF
8	Vegetable oil, soybean	Fats and Oils	50.95 g	CNF
9	Vegetable oil, sesame	Fats and Oils	41.30 g	CNF
10	Salad dressing, mayonnaise, no cholesterol	Fats and Oils	40.56 g	CNF
11	Vegetable oil, soybean lecithin	Fats and Oils	40.18 g	CNF
12	Vegetable oil, oat	Fats and Oils	39.08 g	CNF
13	Nuts, walnuts, English or Persian, dried	Nuts and Seeds	38.09 g	CNF
14	Salad dressing, mayonnaise, commercial, regular	Fats and Oils	37.40 g	CNF
15	Seeds, sunflower seed kernels, toasted, salted	Nuts and Seeds	37.39 g	CNF
16	Seeds, sunflower seed kernels, toasted	Nuts and Seeds	37.39 g	CNF
17	Shortening, special purpose, cake and icing (frosting)	Fats and Oils	35.79 g	CNF
18	Seeds, sunflower seed kernels, oil roasted	Nuts and Seeds	34.13 g	CNF
19	Seeds, sunflower seed kernels, oil roasted, salted	Nuts and Seeds	34.13 g	CNF
20	Shortening, special purpose, baking	Fats and Oils	33.98 g	CNF
21	Nuts, butternuts (long walnuts), dried	Nuts and Seeds	33.72 g	CNF
22	Shortening, industrial, for frying (liquid), soybean	Fats and Oils	33.60 g	CNF
23	Vegetable oil, rice bran	Fats and Oils	33.40 g	CNF
24	Nuts, pine nuts, pignolia, dried	Nuts and Seeds	33.20 g	CNF
25	Nuts, walnuts, black, dried	Nuts and Seeds	33.07 g	CNF
26	Seeds, sunflower seed kernels, dry roasted, salted	Nuts and Seeds	32.78 g	CNF
27	Seeds, sunflower seed kernels, dry roasted	Nuts and Seeds	32.78 g	CNF
28	Vegetable oil, corn, peanut and olive	Fats and Oils	32.63 g	CNF
29	Vegetable oil, peanut	Fats and Oils	32.00 g	CNF
30	Salad dressing, french, homemade, unspecified oil	Fats and Oils	31.70 g	CNF
31	Margarine, tub, non-hydrogenated, soybean oil	Fats and Oils	31.24 g	CNF
32	Vegetable oil, apricot kernel	Fats and Oils	29.30 g	CNF
33	Salad dressing, peppercorn dressing, commercial, regular	Fats and Oils	29.03 g	CNF
34	Salad dressing, caesar dressing, regular	Fats and Oils	28.97 g	CNF
35	Seeds, watermelon seed kernels, dried	Nuts and Seeds	28.09 g	CNF
36	Seeds, safflower seed kernels, dried	Nuts and Seeds	28.08 g	CNF
37	Margarine-like spread (including garlic flavoured), tub, non-hydrogenated, mixed vegetable oils, 68% fat	Fats and Oils	25.73 g	CNF
38	Seeds, sesame seed kernels, dried, shelled	Nuts and Seeds	25.22 g	CNF
39	Salad dressing, ranch dressing, commercial, regular	Fats and Oils	24.88 g	CNF
40	Nuts, pine nuts, pinyon, dried	Nuts and Seeds	24.88 g	CNF
41	Salad dressing, blue or roquefort cheese, commercial, regular	Fats and Oils	24.32 g	CNF
42	Seeds, sesame butter, tahini, unroasted kernels	Nuts and Seeds	24.28 g	CNF
43	Vegetable oil, canola and soybean	Fats and Oils	23.37 g	CNF
44	Vegetable oil, corn and canola	Fats and Oils	23.31 g	CNF
45	Salad dressing, sesame seed, regular	Fats and Oils	23.20 g	CNF
46	Seeds, sesame butter, tahini, roasted and toasted kernels	Nuts and Seeds	23.13 g	CNF
47	Seeds, sunflower seed kernels, dried	Nuts and Seeds	23.05 g	CNF
48	Salad dressing, oil and vinegar, homemade	Fats and Oils	22.70 g	CNF
49	Nuts, pecans, oil roasted, salted	Nuts and Seeds	22.55 g	CNF
50	Nuts, pecans, oil roasted	Nuts and Seeds	22.55 g	CNF

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Foods high in Omega-6

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