Omega-6 fatty acids are polyunsaturated fats that can be found in foods such as vegetable oils, nuts, and seeds.
Although omega-6 fatty acids are needed for your body to function properly, it is important to consume them in moderation and obtain them from nutritious sources.
Here are 10 omega-6 foods to add to your diet.
10 healthy foods rich in omega-6 fatty acids
1. Safflower oil
Safflower oil is high in monounsaturated fat, which is a heart-healthy fat.
| Omega-6 per tablespoon | Omega 6 per 100 grams | Omega 6 per 200 calories |
|---|---|---|
| 10,149 mg (60% of the adequate intake [AI]) | 74,623 mg (439% of the AI) | 16,883 mg (99% of the AI) |
2. Walnuts
Walnuts contain omega-3s as well and help maintain a balance of fatty acids in the body.
| Omega-6 per ounce | Omega 6 per 100 grams | Omega 6 per 200 calories |
|---|---|---|
| 10,818 mg (64% of the AI) | 38,093 mg (224% of the AI) | 11,649 mg (69% of the AI) |
3. Sunflower seeds
Apart from omega-6, sunflower seeds are rich in vitamin E, magnesium, and protein.
| Omega-6 per cup | Omega 6 per ounce | Omega 6 per 100 grams |
|---|---|---|
| 41,961 mg (247% of the AI) | 9,310 mg (55% of the AI) | 32,782 mg (193% of the AI) |
4. Almonds
Almonds are an excellent source of omega-6 as well as fiber and protein. However, be mindful of how much you eat because excess consumption can lead to weight gain.
| Omega-6 per cup | Omega 6 per ounce | Omega 6 per 100 grams |
|---|---|---|
| 41,961 mg (247% of the AI) | 9,310 mg (55% of the AI) | 32,782 mg (193% of the AI) |
5. Cashews
| Omega-6 per cup | Omega 6 per 100 grams | Omega 6 per 200 calories |
|---|---|---|
| 11,068 mg (65% of the AI) | 8,514 mg (50% of the AI) | 2,921 mg (17% of the AI) |
Cashews are also rich in:
- Copper
- Magnesium
- Phosphorus
6. Firm tofu
| Omega-6 per cup | Omega-6 per 100 grams | Omega-6 per 200 calories |
|---|---|---|
| 10,934 mg (64% of the AI) | 4,339 mg (26% of the AI) | 6,026 mg (35% of the AI) |
Other nutrients present in firm tofu include:
- Iron
- Calcium
- Phosphorous
- Protein
7. Peanut butter
| Omega-6 per cup | Omega-6 per 100 grams | Omega-6 per 200 calories |
|---|---|---|
| 3,931 mg (23% of the AI) | 12,284 mg (72% of the AI) | 4,108 mg (24% of the AI) |
Other nutrients present in peanut butter include:
- Niacin
- Manganese
- Vitamin E
- Magnesium
8. Chicken thigh
| Omega-6 per cup | Omega-6 per 100 grams | Omega-6 per 200 calories |
|---|---|---|
| 3,792 mg (22% of the AI) | 2,768 mg (16% of the AI) | 2,386 mg (14% of the AI) |
Other nutrients include:
- Protein
- Phosphorous
- Iron
9. Eggs
| Omega-6 per cup | Omega-6 per 100 grams | Omega-6 per 200 calories |
|---|---|---|
| 816 mg (5% of the AI) | 3,966 mg (23% of the AI) | 2,283 mg (13% of the AI) |
Egg yolks have more omega-6 fatty acids than egg whites. Eggs are also rich in the following nutrients:
10. Avocado
| Omega-6 per cup | Omega-6 per 100 grams | Omega-6 per 200 calories |
|---|---|---|
| 2,534 mg (15% of the AI) | 2,111 mg (12% of the AI) | 1,689 mg (10% of the AI) |
Avocado also contains nutrients such as:
- Potassium
- Copper
- Fiber
QUESTION
According to the USDA, there is no difference between a “portion” and a “serving.” See AnswerHealth Solutions From Our Sponsors
Medically Reviewed on 8/4/2022
References
Image Source: iStock image
Healthy Foods High in Omega-6.https://www.webmd.com/diet/foods-high-in-omega-6#1
Healthy Foods High in Omega-6.https://www.webmd.com/diet/foods-high-in-omega-6#1
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