Subtotal $0.00
Shop Now
The foods high in omega-6 fats are mostly vegetable oils, nuts and seeds. In USDA data, a tablespoon of high-linoleic safflower oil carries about 10 grams of linoleic acid, the main omega-6, with grapeseed, high-linoleic sunflower, corn, cottonseed and soybean oils close behind; among whole foods, walnuts, pine nuts and sunflower seed kernels lead per ounce. Omega-6 fats are not optional extras: the NIH Office of Dietary Supplements (ODS) calls linoleic acid an essential fatty acid that must come from food. This guide lists the numbers, explains how omega-6 fats differ from omega-3 fats, and reports what experts do and do not agree on, without telling you how much to eat.
Peptide Labs does not sell omega-6 oils or omega-6 supplements, and this article links no products. It is general nutrition information, not medical advice.
Key Takeaways
- Linoleic acid is the main omega-6 in food; ODS calls it an essential fatty acid.
- Per tablespoon, USDA lists high-linoleic safflower oil at 10.1 grams of linoleic acid and high-oleic sunflower oil at 0.5 grams.
- Walnuts give 10.8 grams of omega-6 per ounce plus 2.6 grams of plant omega-3, more omega-3 than any other nut listed here.
- ODS says an ideal omega-6 to omega-3 ratio, if one exists, has not been defined.
- Polyunsaturated fat is a voluntary label line with no Daily Value, so labels rarely show omega-6.
What omega-6 fats are
Omega-6 fatty acids are polyunsaturated fats whose first double bond sits six carbons from the end of the chain. ODS names two as the major ones: linoleic acid, found mainly in plant oils, nuts and seeds, and arachidonic acid, found in small amounts in meat, poultry and eggs. The body cannot make linoleic acid, which is why ODS lists it, along with the plant omega-3 alpha-linolenic acid (ALA), as an essential fatty acid. Our guide to the oil debate covers the chemistry and the arguments around it in depth; this page focuses on which foods supply omega-6 and how much.
Foods high in omega-6: USDA values per serving
The table lists common omega-6 foods using USDA FoodData Central SR Legacy values with their FDC IDs. USDA reports the main omega-6 as 18:2 fatty acid, which in these foods is almost all linoleic acid. We added ALA, the plant omega-3, so you can see both fat families side by side. There is no FDA Daily Value for omega-6, so no % DV column.
| Food, USDA serving (FDC ID) | Omega-6, linoleic (g) | Plant omega-3, ALA (g) |
|---|---|---|
| Safflower oil, high linoleic, 1 tbsp (171026) | 10.1 | 0 |
| Grapeseed oil, 1 tbsp (171028) | 9.5 | 0.01 |
| Sunflower oil, high linoleic, 1 tbsp (171025) | 8.9 | 0 |
| Corn oil, 1 tbsp (171029) | 7.3 | 0.16 |
| Walnut oil, 1 tbsp (171030) | 7.2 | 1.41 |
| Cottonseed oil, 1 tbsp (171024) | 7.0 | 0.03 |
| Soybean oil, 1 tbsp (171411) | 6.9 | 0.92 |
| Canola oil, 1 tbsp (172336) | 2.7 | 1.28 |
| Olive oil, 1 tbsp (171413) | 1.3 | 0.10 |
| Sunflower oil, high oleic, 1 tbsp (172338) | 0.5 | 0.03 |
| Walnuts, English, 1 oz (170187) | 10.8 | 2.57 |
| Pine nuts, dried, 1 oz (170591) | 9.4 | 0.05 |
| Sunflower seed kernels, dry roasted, 1 oz (170563) | 9.3 | 0.02 |
| Hemp seed, hulled, 3 tbsp (170148) | 8.2 | 3.01 |
| Pumpkin seed kernels, dried, 1 oz (170556) | 5.9 | 0.03 |
| Pecans, 1 oz (170182) | 5.8 | 0.28 |
| Tofu, firm, 1/2 cup (172475) | 5.5 | 0.73 |
| Mayonnaise, regular, 1 tbsp (171009) | 5.4 | 0.75 |
| Peanut butter, smooth, 2 tbsp (172470) | 3.9 | 0.01 |
| Almonds, 1 oz (170567) | 3.5 | 0 |
| Chicken thigh with skin, roasted, 3 oz (173625) | 2.3 | 0.11 |
| Egg, whole, hard-boiled, 1 large (173424) | 0.6 | 0.02 |
Reading the oil rows
The same plant can give very different oils. USDA lists sunflower oil in a high-linoleic form, with about 66% of its fat as linoleic acid, and a high-oleic form at under 4%. Safflower works the same way, and USDA’s own description calls the high-oleic version the primary safflower oil of commerce. So a bottle labeled simply sunflower or safflower oil may sit at either end of the table; check whether it says high oleic. Our guides to sunflower oil, canola oil and olive oil go deeper on each. Every oil in the table is pure fat, about 120 calories per tablespoon in USDA data.
Nuts, seeds and other foods
Walnuts are the standout whole food: the most omega-6 per ounce in this list and also the most plant omega-3 of any nut here, which our walnuts guide covers. Pine nuts, sunflower seeds, pumpkin seeds and pecans follow, while almonds and peanut butter have less because more of their fat is monounsaturated. Tofu is made from soybeans, and regular mayonnaise is mostly oil. Animal foods such as chicken and eggs contribute smaller amounts of linoleic acid plus a little arachidonic acid, under a tenth of a gram per serving in USDA data. The same seeds show up as biotin sources in our list of foods high in biotin.
The balance question: how the two fat families compare
The omega 6 vs omega 3 question is really about two families of polyunsaturated fats that share the same body machinery. ODS explains that they compete for the same enzymes, so the plant omega-3 ALA and linoleic acid each slow the other’s conversion into longer fats. Signaling molecules made from omega-6 fats are, in the ODS wording, generally more potent mediators of inflammation, blood vessel narrowing and platelet clumping than those made from omega-3 fats, with some exceptions. That line is often quoted to call omega-6 fats harmful, but ODS does not draw that conclusion.
On the popular idea of an ideal ratio, ODS is direct: some researchers propose that the omega-6 to omega-3 ratio matters for chronic disease, but the optimal ratio, if any, has not been defined, and others consider ratios too nonspecific to be useful. ODS adds that most experts agree raising blood levels of the marine omega-3s EPA and DHA is far more important than lowering linoleic acid or arachidonic acid. Conversion of ALA to EPA and DHA is limited, under 15% in reported studies, which is why fish and seafood matter for those two fats. Our omega-3 guide covers those foods, and flaxseed and chia seeds are the main plant ALA sources.
For reference, the Food and Nutrition Board set Adequate Intakes for ALA of 1.6 grams a day for men and 1.1 grams for women, as listed on the ODS fact sheet. It also set intake reference values for linoleic acid in the same 2005 report; we could not open those tables this round, so we do not quote them. Neither is a personal target.
What heart experts have said
In 2009 the American Heart Association published a science advisory by Harris and colleagues in the journal Circulation that reviewed omega-6 fatty acids and the risk of cardiovascular disease. Our seed oil guide summarizes what it said alongside later studies. The Dietary Guidelines for Americans 2020-2025 list canola, corn, olive, peanut, safflower, soybean and sunflower oils as commonly consumed oils. Debate about high-linoleic oils continues, which is why we report the research rather than rank foods as good or bad.
Labels, allergens and practical notes
- Labels: under FDA rules (21 CFR 101.9) polyunsaturated fat is a voluntary line with no Daily Value, and omega-6 is almost never listed. Check the oil type and the ingredient list instead.
- Allergens: walnuts, pecans and pine nuts are tree nuts, and peanuts, soy and sesame are also among FDA’s nine major food allergens. Highly refined oils from those foods are excluded from the federal allergen definition, but ask an allergist before relying on that.
- Plant GLA: gamma-linolenic acid is a less common omega-6 in evening primrose and borage seed oils; our evening primrose oil guide covers it.
- Swaps, not amounts: if you want a cooking oil lower in linoleic acid, high-oleic oils and olive oil sit at the low end of the table; how much fat you eat overall is a question for a dietitian.
Frequently Asked Questions
What foods are highest in omega-6?
High-linoleic safflower, grapeseed, sunflower, corn, cottonseed and soybean oils, followed by walnuts, pine nuts, sunflower seed kernels and hemp seeds per serving in USDA data.
Is omega-6 bad for you?
Linoleic acid is an essential fat you need from food. ODS says experts mainly stress raising EPA and DHA levels rather than cutting omega-6.
What is the ideal omega-6 to omega-3 ratio?
ODS says an optimal ratio, if any, has not been defined, and some researchers consider ratios too nonspecific to guide eating.
Which oils are low in omega-6?
In USDA data, high-oleic sunflower oil and olive oil are lowest per tablespoon, with canola oil in between.
Do eggs and meat have omega-6?
Yes, smaller amounts. A large egg has about 0.6 grams of linoleic acid and a little arachidonic acid, according to USDA values.
Do nutrition labels show omega-6?
Rarely. Polyunsaturated fat is a voluntary line with no Daily Value, so check the oil type and the ingredient list.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Foods High in Biotin: The ODS Food List, Eggs and Cooking Facts, Seed Oils: What They Are, a USDA Fat Chart and What Research Shows, Omega-3: Benefits, Foods, Side Effects and Heart Research.