rationTracker

Foods High in Omega-6 (Linoleic Acid)

Linoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.

Want to see how much Omega-6 (linoleic acid) you actually get? Track it free with Ration →

Key takeaways

  • Oil Grapeseed has the most Omega-6 (linoleic acid) per 100 g among whole foods, at 69.6 g.
  • Per 100 calories, Oil Grapeseed ranks first at 7.87 g.

Top sources per 100 grams

The most concentrated sources by weight. Fortified products, supplements, and spices are excluded so the ranking reflects commonly eaten foods.

  1. 1Oil Grapeseed69.6 g / 100 g
  2. 2Oil Poppyseed62.4 g / 100 g
  3. 3Oil Wheat Germ54.8 g / 100 g
  4. 4Oil Walnut52.9 g / 100 g
  5. 5Oil Cottonseed51.5 g / 100 g
  6. 6Oil Tomatoseed50.8 g / 100 g
  7. 7Oil Soybean43.7 g / 100 g
  8. 8Oil Safflower43.7 g / 100 g
  9. 9Oil Corn43.1 g / 100 g
  10. 10Oil Sesame41.3 g / 100 g
  11. 11Oil Soybean Lecithin40.2 g / 100 g
  12. 12Oil Oat39.1 g / 100 g
  13. 13Shortening Bread Soybean (Hydrogenated) And Cottonseed36.7 g / 100 g
  14. 14Oil Sunflower36.1 g / 100 g
  15. 15Shortening Special Purpose For Baking34 g / 100 g
  16. 16Nuts Butternuts33.7 g / 100 g
  17. 17Seeds Sunflower Seed Kernels33.5 g / 100 g
  18. 18Oil Rice Bran33.4 g / 100 g
  19. 19Seeds Sunflower Seed Kernels From Shell32.8 g / 100 g
  20. 20Oil Vegetable32.4 g / 100 g
  21. 21Oil Peanut32 g / 100 g
  22. 22Oil Apricot Kernel29.3 g / 100 g
  23. 23Seeds Watermelon Seed Kernels28.1 g / 100 g
  24. 24Seeds Safflower Seed Kernels28.1 g / 100 g
  25. 25Seeds Hemp Seed27.5 g / 100 g

Top sources per 100 calories

The same catalog ranked by nutrient density per calorie, which is useful when working within a calorie budget.

  1. 1Oil Grapeseed7.87 g / 100 kcal
  2. 2Oil Safflower7.41 g / 100 kcal
  3. 3Oil Peanut7.24 g / 100 kcal
  4. 4Oil Corn7.24 g / 100 kcal
  5. 5Oil Poppyseed7.06 g / 100 kcal
  6. 6Oil Soybean6.6 g / 100 kcal
  7. 7Oil Wheat Germ6.2 g / 100 kcal
  8. 8Seeds Sunflower Seed Kernels From Shell6.01 g / 100 kcal
  9. 9Oil Walnut5.98 g / 100 kcal
  10. 10Oil Cottonseed5.83 g / 100 kcal
  11. 11Oil Tomatoseed5.75 g / 100 kcal
  12. 12Seeds Sunflower Seed Kernels5.71 g / 100 kcal
  13. 13Nuts Butternuts5.51 g / 100 kcal
  14. 14Seeds Safflower Seed Kernels5.44 g / 100 kcal
  15. 15Oil Soybean Lecithin5.27 g / 100 kcal
  16. 16Oil Sunflower5.11 g / 100 kcal
  17. 17Seeds Watermelon Seed Kernels5.04 g / 100 kcal
  18. 18Seeds Hemp Seed4.97 g / 100 kcal
  19. 19Oil Sesame4.67 g / 100 kcal
  20. 20Margarine Spread 40-49% Fat4.61 g / 100 kcal
  21. 21Margarine-Like Spread With Yogurt Approximately 40% Fat4.55 g / 100 kcal
  22. 22Oil Oat4.42 g / 100 kcal
  23. 23Oil Canola4.3 g / 100 kcal
  24. 24Shortening Bread Soybean (Hydrogenated) And Cottonseed4.15 g / 100 kcal
  25. 25Margarine-Like Vegetable-Oil Spread Stick/Tub/Bottle4.04 g / 100 kcal

Food values compiled from public nutrition databases and published research. Rankings exclude fortified products and supplements to reflect whole foods.