Omega-6 fatty acids are essential fats found in many nutritious foods like nuts, seeds, and vegetable oils.
Your body needs these fats to function properly but can’t produce them on its own — you must get them from food.
However, the balance between omega-6 and omega-3 fatty acids matters for health. This article explains how to get the right balance.
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Available on the App StoreHow much omega-6 do you need?
Omega-6 fatty acids are polyunsaturated fats. The most common form is linoleic acid (LA). Other types include arachidonic acid (ARA) and gamma-linolenic acid (GLA).
These are essential fatty acids because your body needs them but cannot make them.
The ratio of omega-6 to omega-3 in your diet may affect inflammation and disease risk. Research suggests human ancestors consumed roughly equal amounts of omega-6 and omega-3, but Western diets today provide a ratio of about 15:1 to 20:1 in favor of omega-6.1
This imbalance may promote chronic low-grade inflammation and contribute to conditions like cardiovascular disease, cancer, and autoimmune diseases.1
According to the Academy of Nutrition and Dietetics, women and men aged 19–50 need approximately 12 and 17 grams of omega-6 fatty acids daily, respectively.
To maintain a healthier ratio, eat omega-6-rich foods in moderation and pair them with omega-3 fatty acids from sources like fatty fish, flaxseeds, and walnuts.
Here are 10 nutritious foods high in omega-6 fatty acids.
1. Walnuts
Walnuts are packed with fiber and minerals including manganese, copper, phosphorus, and magnesium.
They make a nutritious snack on their own or can be added to salads, yogurt, or oatmeal.
Linoleic acid content: 10,800 mg per ounce (28 grams), or 38,100 mg per 3.5 ounces (100 grams).
2. Safflower oil
Safflower oil is extracted from safflower seeds and is high in polyunsaturated fat.
Some research suggests polyunsaturated fats may benefit heart health.
Safflower oil has a neutral flavor, making it versatile for stir-fries, baked goods, and salad dressings.
Linoleic acid content: 1,730 mg per tablespoon (14 grams), or 12,700 mg per 3.5 ounces (100 grams).
3. Tofu
Tofu is made by coagulating soy milk and pressing the curds into blocks.
It provides protein, iron, calcium, and manganese.
Try adding tofu to scrambles, salads, or as a meat substitute in main dishes.
Linoleic acid content: 6,060 mg per 1/4 block (122 grams), or 4,970 mg per 3.5 ounces (100 grams).
4. Hemp seeds
Hemp seeds come from the Cannabis sativa plant and are rich in protein, vitamin E, phosphorus, and potassium.
Sprinkle them on smoothies, cereal, salads, or yogurt.
Linoleic acid content: 8,240 mg per 3 tablespoons (30 grams), or 27,500 mg per 3.5 ounces (100 grams).
5. Sunflower seeds
Sunflower seeds are especially high in vitamin E and selenium, antioxidants that protect against cell damage and inflammation.
They add a nutty crunch to trail mix, granola bars, baked goods, and casseroles.
Linoleic acid content: 10,600 mg per ounce (28 grams), or 37,400 mg per 3.5 ounces (100 grams).
6. Peanut butter
Peanut butter is rich in healthy fats, protein, niacin, manganese, vitamin E, and magnesium.
Use it as a dip for fruits and vegetables, blend it into smoothies, or add it to desserts.
Linoleic acid content: 1,960 mg per tablespoon (16 grams), or 12,300 mg per 3.5 ounces (100 grams).
7. Avocado oil
Avocado oil is produced from avocado pulp and is high in antioxidants.
Animal studies suggest it may improve heart health by reducing cholesterol and triglyceride levels.
Its high smoke point makes it ideal for baking, roasting, sautéing, and frying.
Linoleic acid content: 1,750 mg per tablespoon (14 grams), or 12,530 mg per 3.5 ounces (100 grams).
8. Eggs
Eggs are packed with protein, selenium, and riboflavin.
Beyond scrambled, fried, or boiled, eggs work well in breakfast burritos, sandwiches, casseroles, and salads.
Linoleic acid content: 594 mg per large egg (50 grams), or 1,188 mg per 3.5 ounces (100 grams).
9. Almonds
Almonds are a great source of protein, fiber, vitamin E, manganese, and magnesium.
They make a satisfying snack or can be blended into almond butter.
Linoleic acid content: 3,490 mg per ounce (28 grams), or 12,320 mg per 3.5 ounces (100 grams).
Suggested read: 9 Evidence-Based Health Benefits of Almonds
10. Cashews
Cashews have a buttery flavor and provide copper, magnesium, and phosphorus.
Soak them overnight and blend them into cashew cream for salad dressings, sauces, and soups.
Linoleic acid content: 2,210 mg per ounce (28 grams), or 7,780 mg per 3.5 ounces (100 grams).
Summary
Omega-6 fatty acids are essential fats that play important roles in your body.
Nuts, seeds, eggs, and vegetable oils are all good sources.
However, it’s important to balance omega-6 intake with omega-3 fatty acids. The typical Western diet provides far more omega-6 than omega-3, which may contribute to inflammation.
Focus on reducing highly refined omega-6 sources like seed oils while increasing omega-3-rich foods like fatty fish, flaxseeds, and walnuts to maintain a healthier ratio.
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