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Nutrients -> Fatty acids

Linoleic acid Foods high in linoleic acid and how much you need · Fatty acids

Most in a serving
Walnut

There's no official daily target for linoleic acid.

Among plant foods, walnut, rice cooking cream and sunflower oil have the most linoleic acid per serving. Among animal foods, the most are in pork ribs; tuna, in oil and egg, organic.

Plant sources

Also high in it

Are you getting enough linoleic acid?

Knowing where linoleic acid comes from is one part of the puzzle. Nutriely adds it up across your day against your own targets, shows which foods it came from and how it fits with every other nutrient.

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Foods highest in linoleic acid

Ranked from 1,009 foods in our catalog, one entry per food.

  1. 1
    Walnut 11,428 mg
    serving (30 g) · Nuts, seeds and dried fruits
  2. 2
    Poppy seed 9,655 mg
    serving (30 g) · Nuts, seeds and dried fruits
  3. 3
    Rice cooking cream 9,603 mg
    serving (240 g) · Cream
  4. 4
    Pesto sauce, herb sauce 9,538 mg
    serving (63 g) · Condiments
  5. 5
    Hemp seed, without hull 9,131 mg
    serving (30 g) · Nuts, seeds and dried fruits
  6. 6
    Sunflower oil 8,470 mg
    tbsp (13.6 g) · Oils
  7. 7
    Corn oil, maize oil 7,222 mg
    tbsp (13.6 g) · Oils
  8. 8
    Soy bean oil 7,044 mg
    tbsp (13.6 g) · Oils
  9. 9
    Tahini, sesami seed butter 6,926 mg
    serving (30 g) · Condiments
  10. 10
    Pork ribs, fried 4,957 mg
    serving (85 g) · Steaks and chops
  11. 11
    Aubergine, eggplant, fried 4,062 mg
    serving (85 g) · Cooked vegetables
  12. 12
    Almond butter 3,818 mg
    serving (32 g) · Condiments
  13. 13
    Chicken leg and thigh with skin, grilled 3,705 mg
    serving (85 g) · Chicken and other birds
  14. 14
    Tofu, firm (with calcium sulfate) 3,688 mg
    serving (85 g) · Pulse products
  15. 15
    Chicken, grilled 3,683 mg
    serving (85 g) · Chicken and other birds
  16. 16
    Tuna, in oil, canned 3,296 mg
    serving (85 g) · Fish products
  17. 17
    Plantains, green, fried 3,189 mg
    serving (140 g) · Fruit and berry dishes other than pies
  18. 18
    Tempeh 3,052 mg
    serving (85 g) · Miscellaneous ingredients
  19. 19
    Beef tenderloin, grilled 3,011 mg
    serving (85 g) · Steaks and chops
  20. 20
    Beef sirloin steak, grilled 2,963 mg
    serving (85 g) · Steaks and chops
  1. 1
    Walnut 11,428 mg
    serving (30 g) · Nuts, seeds and dried fruits
  2. 2
    Poppy seed 9,655 mg
    serving (30 g) · Nuts, seeds and dried fruits
  3. 3
    Rice cooking cream 9,603 mg
    serving (240 g) · Cream
  4. 4
    Hemp seed, without hull 9,131 mg
    serving (30 g) · Nuts, seeds and dried fruits
  5. 5
    Sunflower oil 8,470 mg
    tbsp (13.6 g) · Oils
  6. 6
    Corn oil, maize oil 7,222 mg
    tbsp (13.6 g) · Oils
  7. 7
    Soy bean oil 7,044 mg
    tbsp (13.6 g) · Oils
  8. 8
    Tahini, sesami seed butter 6,926 mg
    serving (30 g) · Condiments
  9. 9
    Aubergine, eggplant, fried 4,062 mg
    serving (85 g) · Cooked vegetables
  10. 10
    Almond butter 3,818 mg
    serving (32 g) · Condiments
  11. 11
    Peanut butter 3,712 mg
    serving (32 g) · Condiments
  12. 12
    Tofu, firm (with calcium sulfate) 3,688 mg
    serving (85 g) · Pulse products
  13. 13
    Plantains, green, fried 3,189 mg
    serving (140 g) · Fruit and berry dishes other than pies
  14. 14
    Tempeh 3,052 mg
    serving (85 g) · Miscellaneous ingredients
  15. 15
    Spinach, fried 2,914 mg
    serving (85 g) · Cooked vegetables
  16. 16
    Kale, fried 2,877 mg
    serving (85 g) · Cooked vegetables
  17. 17
    Tofu (without calcium sulfate) 2,795 mg
    block (85 g) · Pulse products
  18. 18
    Soy bean, boiled 2,747 mg
    serving (90 g) · Pulses
  19. 19
    Popcorn, cooking oil 2,510 mg
    serving (30 g) · Savoury snacks
  20. 20
    Mayonnaise, vegan 2,237 mg
    tbsp (15 g) · Salad dressings and mayonnaises
  1. 1
    Sunflower oil 62,280 mg
    Oils
  2. 2
    Corn oil, maize oil 53,106 mg
    Oils
  3. 3
    Soy bean oil 51,796 mg
    Oils
  4. 4
    Walnut 38,093 mg
    Nuts, seeds and dried fruits
  5. 5
    Poppy seed 32,182 mg
    Nuts, seeds and dried fruits
  6. 6
    Hemp seed, without hull 30,438 mg
    Nuts, seeds and dried fruits
  7. 7
    Tahini, sesami seed butter 23,088 mg
    Condiments
  8. 8
    Mayonnaise, 80% fat 17,858 mg
    Salad dressings and mayonnaises
  9. 9
    Cooking fat, average 17,641 mg
    Cooking and industrial fat
  10. 10
    Pesto sauce, herb sauce 15,140 mg
    Condiments
  11. 11
    Margarine 60%, average 11,950 mg
    Margarine and fat spread >= 55%
  12. 12
    Almond butter 11,932 mg
    Condiments
  13. 13
    Soy flour 11,680 mg
    Pulse products
  14. 14
    Margarine 80%, cooking margarine, average 10,123 mg
    Cooking and industrial fat
  15. 15
    Almond flour 9,780 mg
    Flour
  16. 16
    Fatback 8,835 mg
    Steaks and chops
  17. 17
    Cooking cream, soy, 14% fat 8,818 mg
    Cream
  18. 18
    Popcorn, cooking oil 8,368 mg
    Savoury snacks
  19. 19
    Pepper, red or cayenne 7,710 mg
    Spices
  20. 20
    Roe paste 7,511 mg
    Fish products
  1. 1
    Sunflower oil 62,280 mg
    Oils
  2. 2
    Corn oil, maize oil 53,106 mg
    Oils
  3. 3
    Soy bean oil 51,796 mg
    Oils
  4. 4
    Walnut 38,093 mg
    Nuts, seeds and dried fruits
  5. 5
    Poppy seed 32,182 mg
    Nuts, seeds and dried fruits
  6. 6
    Hemp seed, without hull 30,438 mg
    Nuts, seeds and dried fruits
  7. 7
    Tahini, sesami seed butter 23,088 mg
    Condiments
  8. 8
    Mayonnaise, vegan 14,915 mg
    Salad dressings and mayonnaises
  9. 9
    Almond butter 11,932 mg
    Condiments
  10. 10
    Soy flour 11,680 mg
    Pulse products
  11. 11
    Peanut butter 11,601 mg
    Condiments
  12. 12
    Almond flour 9,780 mg
    Flour
  13. 13
    Cooking cream, soy, 14% fat 8,818 mg
    Cream
  14. 14
    Popcorn, cooking oil 8,368 mg
    Savoury snacks
  15. 15
    Pepper, red or cayenne 7,710 mg
    Spices
  16. 16
    Paprika powder 7,310 mg
    Spices
  17. 17
    Soy bean 6,800 mg
    Pulses
  18. 18
    Aubergine, eggplant, fried 4,779 mg
    Cooked vegetables
  19. 19
    Tofu, firm (with calcium sulfate) 4,339 mg
    Pulse products
  20. 20
    Mace, ground 4,310 mg
    Spices

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