About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1136 foods have been measured for Omega-6 (Linoleic acid). This is a research tool — nothing here constitutes medical advice.

About Omega-6 (Linoleic acid)

Linoleic acid (LA) is an essential omega-6 fat found in many plant oils, nuts and seeds; it supports cell membranes and normal physiology.

⚠️ Too little

Very low intakes can reduce essential fatty acid availability, though deficiency is uncommon with normal diets.

🚫 Too much

Food sources are generally safe; overall balance of fats and whole-food context matters.

Sources: NHS · BHF
⚠️ Partial database coverage (14.9%)
Only 169 of 1136 foods in the database have a recorded value for Omega-6 (Linoleic acid). The ranked list below shows what we have — foods not in the list simply haven't been measured yet rather than containing none.

Foods Containing Omega-6 (Linoleic acid)

169 foods with recorded data, ranked highest first. Showing 1–100 of 169. Values per 100g fresh weight.

# Food Per 100g Level
★ Oil, safflower 73.9 g
★ Oil, sunflower 63.2 g
★ Oil, walnut 58.4 g
4 Oil, wheatgerm 55.1 g
5 Oil, soya 51.5 g
6 Oil, cottonseed 50.1 g
7 Oil, sesame 43.1 g
8 Nuts, walnuts, English, halves, raw 39.8 g
9 Walnuts (raw) 39.3 g
10 Pine nuts (raw) 34.1 g
11 Oil, peanut (groundnut) 31 g
12 Sunflower seeds, toasted 29.1 g
13 Sunflower seeds 28.1 g
14 Melon seeds 28 g
15 Poppy seeds 27.2 g
16 Sesame butter, creamy 26.1 g
17 Brazil nuts (raw) 25.4 g
18 Nuts, pecans, halves, raw 21.9 g
19 Pecans (raw) 21.6 g
20 Pumpkin seeds 21.6 g
21 Sesame seeds 20.8 g
22 Oil, rapeseed 19.7 g
23 Oil, vegetable, average 19.7 g
24 Peanut butter, smooth 16.8 g
25 Peanuts, dry roasted, unsalted 15.6 g
26 Nigella seeds (kalonji) 15 g
27 Nuts, almonds, dry roasted, with salt added 14.5 g
28 Peanuts, raw 13.7 g
29 Pistachios (raw) 13.2 g
30 Seeds, sunflower seed kernels, dry roasted, with salt added 13 g
31 Almonds, toasted 13 g
32 Peanuts, kernel only, plain, unsalted 12.8 g
33 Almond butter, creamy 12.6 g
34 Almonds (raw) 12.3 g
35 Cress seeds 12 g
36 Oil, hazelnut 11.1 g
37 Almonds, flaked and ground 10.2 g
38 Oil, palm 10.1 g
39 Caraway seeds 10 g
40 Ajwain (carom) seeds 10 g
41 Cashew nuts, raw 7.7 g
42 Oil, olive 7.5 g
43 Onion rings, breaded, par fried, frozen, prepared, heated in oven 6.66 g
44 Hazelnuts (raw) 6.5 g
45 Dill seeds 6.3 g
46 Chia seeds, dried 6 g
47 Golden linseed (flax) 6 g
48 Flaxseed (linseed), ground 5.41 g
49 Chocolate nut spread 5.14 g
50 Almonds, weighed with shells 4.56 g
51 Eggs, chicken, yolk, raw 4.52 g
52 Cookies, oatmeal, soft, with raisins 4.21 g
53 Breakfast cereal, crunchy/crispy muesli type cereal, with nuts, unfortified 3.9 g
54 Wheatgerm 3.57 g
55 Eggs, chicken, scrambled, with semi-skimmed milk 3.09 g
56 Tortilla chips fried in sunflower oil 3.02 g
57 Chickpea flour (gram flour) 2.87 g
58 Potato snacks, pringle-type, fried in vegetable oil 2.8 g
59 Potato chips, fine cut, from fast food outlets 2.77 g
60 Tofu (Firm, Plain) 2.54 g
61 Horseradish sauce 2.39 g
62 Beans, edamame, frozen, boiled in unsalted water 2.33 g
63 Doughnuts, ring, iced 2.14 g
64 Butter, salted 2.11 g
65 Hummus, commercial 2.06 g
66 Basil seeds 2 g
67 Biscuits, cookies, chocolate chip, American style 1.99 g
68 Minibreads, toasted, retail 1.76 g
69 Cereal bars, with fruit and/or nuts, no chocolate, unfortified 1.63 g
70 Tortilla, wheat, soft 1.61 g
71 Muesli, Swiss style, unfortified 1.57 g
72 Eggs, chicken, whole, poached 1.52 g
73 Cheese, cream 1.51 g
74 Oil, coconut 1.5 g
75 Eggs, chicken, whole, scrambled, without milk 1.49 g
76 Bread, whole-wheat, commercially prepared 1.46 g
77 Bran, wheat 1.39 g
78 Oat Bran 1.39 g
79 Cream, double 1.38 g
80 Eggs, chicken, whole, boiled 1.38 g
81 Eggs, chicken, whole, raw 1.31 g
82 Macadamia nuts (raw) 1.3 g
83 Fig Rolls 1.29 g
84 Chocolate covered caramel and biscuit fingers 1.27 g
85 Curry, vegetable, ready meal, without rice, cooked 1.18 g
86 Chocolate covered wafer biscuit 1.11 g
87 Chestnuts, roasted (no added fat/salt) 1.1 g
88 Cheese, goat's, hard 1.09 g
89 Cheese, Double Gloucester 0.97 g
90 Currant buns, retail 0.96 g
91 Cheese, Cheddar 0.94 g
92 Cheese, Stilton 0.92 g
93 Shortbread 0.88 g
94 Cheese, Cheshire 0.85 g
95 Wheat, bulgur, raw 0.81 g
96 Flour, wheat, wholemeal 0.8 g
97 Buckwheat Flour 0.8 g
98 Potato wedges, retail, cooked 0.79 g
99 Breadsticks, plain 0.71 g
100 Barley, pearl, raw 0.7 g

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.