Omega-6 Foods high in omega-6 and how much you need · Fatty acids

Most in a serving: Walnut

There's no official daily target for omega-6.

Among plant foods, walnut, rice cooking cream and sunflower oil have the most omega-6 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 omega-6?

Knowing where omega-6 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.

Think you know basic nutrition? Take the quiz

Foods highest in omega-6

Ranked from 1,023 foods in our catalog, one entry per food.

1

Walnut 11.4 g

serving (30 g) · Nuts, seeds and dried fruits
2

Poppy seed 9.7 g

serving (30 g) · Nuts, seeds and dried fruits
3

Rice cooking cream 9.6 g

serving (240 g) · Cream
4

Pesto sauce, herb sauce 9.5 g

serving (63 g) · Condiments
5

Hemp seed, without hull 9.3 g

serving (30 g) · Nuts, seeds and dried fruits
6

Sunflower oil 8.5 g

tbsp (13.6 g) · Oils
7

Corn oil, maize oil 7.2 g

tbsp (13.6 g) · Oils
8

Soy bean oil 7 g

tbsp (13.6 g) · Oils
9

Tahini, sesami seed butter 6.9 g

serving (30 g) · Condiments
10

Pork ribs, fried 5.4 g

serving (85 g) · Steaks and chops
11

Aubergine, eggplant, fried 4.1 g

serving (85 g) · Cooked vegetables
12

Chicken leg and thigh with skin, grilled 3.8 g

serving (85 g) · Chicken and other birds
13

Almond butter 3.8 g

serving (32 g) · Condiments
14

Chicken, grilled 3.8 g

serving (85 g) · Chicken and other birds
15

Tofu, firm (with calcium sulfate) 3.7 g

serving (85 g) · Pulse products
16

Tuna, in oil, canned 3.3 g

serving (85 g) · Fish products
17

Plantains, green, fried 3.3 g

serving (140 g) · Fruit and berry dishes other than pies
18

Tempeh 3.1 g

serving (85 g) · Miscellaneous ingredients
19

Beef tenderloin, grilled 3.1 g

serving (85 g) · Steaks and chops
20

Pork, medium fat 3 g

serving (110 g) · Steaks and chops
21

Spinach, fried 2.9 g

serving (85 g) · Cooked vegetables
22

Turkey mince, fried 2.9 g

serving (85 g) · Chicken and other birds
23

Kale, fried 2.9 g

serving (85 g) · Cooked vegetables
24

Chicken nuggets, deep-fried, lactose-free 2.9 g

serving (85 g) · Poultry dishes
25

Tofu (without calcium sulfate) 2.8 g

block (85 g) · Pulse products
26

Soy bean, boiled 2.7 g

serving (90 g) · Pulses
27

Mayonnaise, 80% fat 2.7 g

serving (15 g) · Salad dressings and mayonnaises
28

Cooking fat, average 2.7 g

serving (15 g) · Cooking and industrial fat
29

Popcorn, cooking oil 2.5 g

serving (30 g) · Savoury snacks
30

Salmon, farmed 2.4 g

serving (110 g) · Fish
31

Croissant, home-made 2.3 g

serving (55 g) · Savoury bakery
32

French fries, deep-fried 2.1 g

serving (70 g) · Fried potatoes, French fries
33

Nut, chili nut 2 g

serving (30 g) · Savoury snacks
34

Eel 1.9 g

serving (110 g) · Fish
35

Rainbow trout, fried 1.8 g

serving (85 g) · Fish
36

Margarine 60%, average 1.8 g

serving (15 g) · Margarine and fat spread >= 55%
37

Salami 1.8 g

serving (55 g) · Cold cuts, sausages
38

Soy flour 1.8 g

serving (15 g) · Pulse products
39

Potato wedges, oven-baked 1.7 g

serving (110 g) · Fried potatoes, French fries
40

Champignon, fried 1.7 g

serving (85 g) · Mushroom
41

Egg, organic, fried 1.7 g

large (50 g) · Egg
42

Soy product, soured, 2% fat, calcium 1.7 g

serving (170 g) · Yoghurt
43

Quinoa, cooked 1.7 g

serving (140 g) · Rice
44

Salmon in oil, canned 1.6 g

serving (85 g) · Fish products
45

Edamame, prepared 1.6 g

serving (90 g) · Pulses
46

Frankfurter, fried 1.5 g

serving (55 g) · Sausages
47

Almond flour 1.5 g

serving (15 g) · Flour
48

Squid, deep-fried 1.4 g

serving (85 g) · Crustaceans and molluscs
49

Margarine 80%, cooking margarine, average 1.4 g

tbsp (14 g) · Cooking and industrial fat
50

Mushroom, fried 1.4 g

serving (85 g) · Mushroom

Looking for something else? Browse the food catalog or all nutrients.

Start learning with Nutriely.

Free to download and free to use. Try Premium free for 7 days when you want the full picture.

See how it works

Omega-6 Foods high in omega-6 and how much you need · Fatty acids

Plant sources

Also high in it

Foods highest in omega-6

Related nutrients

Start learning with Nutriely.