RationTracker

Foods High in Omega-6 (Linoleic Acid)

By the Ration Editorial Team · Reviewed against primary research

Bar chart ranking the foods highest in Omega-6 (Linoleic Acid): Grapeseed Oil, Poppyseed Oil, Wheat Germ Oil and more
Per 100 g · USDA laboratory data · Fortified products and supplements excluded

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Key takeaways

  • Grapeseed Oil has the most omega-6 (linoleic acid) per 100 g among whole foods, at 69.6 g.

Top Food Sources

  1. 1Grapeseed Oil69.6 g / 100 g
  2. 2Poppyseed Oil62.4 g / 100 g
  3. 3Wheat Germ Oil54.8 g / 100 g
  4. 4Walnut Oil52.9 g / 100 g
  5. 5Cottonseed Oil51.5 g / 100 g
  6. 6Tomatoseed Oil50.8 g / 100 g
  7. 7Soybean Oil43.7 g / 100 g
  8. 8Safflower Oil43.7 g / 100 g
  9. 9Corn Oil43.1 g / 100 g
  10. 10Sesame Oil41.3 g / 100 g
  11. 11Soybean Lecithin40.2 g / 100 g
  12. 12Oat Oil39.1 g / 100 g
  13. 13Sunflower Oil36.1 g / 100 g
  14. 14Special Purpose Shortening For Baking34 g / 100 g
  15. 15Butternuts33.7 g / 100 g
  16. 16Sunflower Seed Kernels33.5 g / 100 g
  17. 17Rice Bran Oil33.4 g / 100 g
  18. 18Sunflower Seed Kernels From Shell32.8 g / 100 g
  19. 19Vegetable Oil32.4 g / 100 g
  20. 20Peanut Oil32 g / 100 g
  21. 21Apricot Kernel Oil29.3 g / 100 g
  22. 22Safflower Seed Kernels28.1 g / 100 g
  23. 23Watermelon Seed Kernels28.1 g / 100 g
  24. 24Hemp Seed27.5 g / 100 g
  25. 25Household Soybean (Hydrogenated) And Palm Shortening25.2 g / 100 g
Per 100 g — this nutrient has no general daily target to frame servings against. Fortified products, supplements, and spices are excluded.

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

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