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 101–169 of 169. Values per 100g fresh weight.

# Food Per 100g Level
★ Barley (Pearled) 0.7 g
★ Cheese, Edam 0.69 g
★ Cheese, Parmesan 0.68 g
4 Cheese, Brie, with outer rind removed 0.68 g
5 Bread rolls, white, crusty 0.65 g
6 Cheese, Brie 0.63 g
7 Coconut, flesh only, fresh 0.62 g
8 Bread, brown, average 0.58 g
9 Ackee, canned, drained 0.57 g
10 Cheese, Camembert 0.56 g
11 Cheese, processed, plain 0.56 g
12 Olives, green, Manzanilla, stuffed with pimiento 0.557 g
13 Crispbread, rye 0.52 g
14 Cheese spread, plain 0.48 g
15 Cheese, Mozzarella 0.48 g
16 Cheese, Feta 0.47 g
17 Bread, white, sliced 0.47 g
18 Mustard, prepared, yellow 0.424 g
19 Garlic, raw 0.34 g
20 Rice, brown, basmati, boiled in unsalted water 0.34 g
21 Peas, frozen, raw 0.3 g
22 Pinto Beans 0.3 g
23 Yoghurt, Greek-style, plain 0.28 g
24 Figs, ready-to-eat, semi-dried 0.28 g
25 Raspberries, raw 0.249 g
26 Sweetcorn, baby, boiled in unsalted water 0.24 g
27 Flour, wheat, white, plain, soft 0.23 g
28 Spinach, baby, raw 0.19 g
29 Blackberries, raw 0.186 g
30 Carrots, frozen, unprepared 0.163 g
31 Raisins, dried 0.16 g
32 Rice, white, basmati, raw 0.15 g
33 Rice (White, Basmati) 0.15 g
34 Soup, mushroom, carton, chilled 0.14 g
35 Baked beans, canned in tomato sauce 0.13 g
36 Peas, raw 0.13 g
37 Baked beans, canned in tomato sauce, reduced sugar, reduced salt 0.13 g
38 Apricots, ready-to-eat, semi-dried 0.12 g
39 Apricots, raw, flesh and skin 0.12 g
40 Broccoli 0.12 g
41 Cheese, cottage 0.11 g
42 Kiwi fruit, flesh only, raw 0.11 g
43 Milk, whole, pasteurised 0.11 g
44 Juniper “seeds” 0.1 g
45 Green Beans 0.1 g
46 Pomegranate seeds (arils) 0.1 g
47 Strawberries, raw 0.09 g
48 Prunes, ready-to-eat, semi-dried 0.09 g
49 Blueberries, raw 0.0878 g
50 Yoghurt, whole milk, plain 0.085 g
51 Noodles, rice, fine, dried, boiled in unsalted water 0.08 g
52 Prunes, ready-to-eat, semi-dried, weighed with stones 0.08 g
53 Kiwi fruit, flesh only, raw, weighed with skin 0.08 g
54 Grapes, raw 0.0794 g
55 Broccoli, green, raw 0.07 g
56 Carrots, old, raw 0.07 g
57 Milk, semi-skimmed, pasteurised 0.05 g
58 Tomato puree 0.05 g
59 Pudding, rice, canned 0.05 g
60 Bananas, raw, flesh only 0.046 g
61 Tomatoes, cherry, raw 0.04 g
62 Oranges, flesh only 0.032 g
63 Cauliflower, raw 0.03 g
64 Yoghurt, low fat, plain 0.023 g
65 Cucumber 0.02 g
66 Cabbage, white, raw 0.02 g
67 Coffee, cappuccino, latte 0.02 g
68 Potatoes, old, raw, flesh only 0.01 g
69 Milk, skimmed, pasteurised 0.003 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.