High Omega six in our diet

Omega 6 Fatty acids are a class of polyunsaturated fats which have been growing in prevalence in modern diets. Some research suggests that too many Omega 6 fats can lead to an increased risk of cardiovascular disease, cancer, inflammatory, and autoimmune diseases. This research is not conclusive, but for most people, the amount of Omega 6 fats should be reduced and the amount ofOmega 3 fats should be increased. This article lists particularly unhealthy sources of Omega 6 fats and all should be limited or avoided. For more, see the extended list of Omega 6 rich foods.

#1: Vegetable Oil (Low Saturated Fat)
Omega-6 100g Per tablespoon (14g) Per teaspoon (5g)
114334mg 16007mg 5717mg
Other Vegetable Oils & Fats High in Omega-6 (per tablespoon): Corn Oil (14944mg), Soybean Oil (14192mg), Safflower Oil (10447mg), Grape Seed Oil (9744mg), Sunflower Oil (9198mg), Shortening (6504mg), Margarine (6128mg), and Canola Oil (5270mg). Click to see complete nutrition facts.

#2: Salad Dressings & Mayonnaise (Mayonnaise)
Omega-6 100g Per tablespoon (14g) Per sachet (10g)
78299mg 10962mg 7830mg
Other Salad Dressings & Mayonnaises High in Omega-6 (per tablespoon):French Dressing (4438mg), Caesar Dressing (4346mg), Peppercorn Dressing (3771mg), Sesame Seed Dressing (3480mg), Light Mayonnaise (3423mg), Honey Mustard Dressing (3019mg), Italian Dressing (2774mg), and Thousand Island (2539mg). Click to see complete nutrition facts.

#3: Nuts & Seeds (Sunflower Seeds)
Omega-6 100g Per cup (135g) Per ounce (28g)
68343mg 92263mg 19136mg
Other Nuts & Seeds High in Omega-6 (per ounce): Brazil Nuts (13507mg), Pumpkin Seeds (11589mg), Walnuts (10666mg), Pine Nuts (9410mg), Almonds (7249mg), Sesame Seeds (7064mg), Pecan Nuts (5482mg), and Peanuts (5438mg). Click to see complete nutrition facts.

#4: Snacks Made with Omega-6 Rich Fats (Cheese Flavor Corn Puffs)
Omega-6 100g Per package (32g) Per ounce (28g)
34624mg 12118mg 9695mg
Other Snacks High in Omega-6 (per ounce): Corn Chips (9022mg), Barbeque Chips (6954mg), Reduced Fat Pringles (6761mg), Potato Chips (6667mg), Cheese Tortilla Chips (6665mg), Popcorn (6255mg), Corn Tortilla Chips (5666mg), and Reduced Fat Potato Chips (3010mg). Click to see complete nutrition facts.

#5: Fast Foods Made With Omega-6 Rich Fats (Burger King Onion Rings)
Omega-6 100g Per large serving (142g) Per small serving (91g)
22934mg 32566mg 20870mg
Other Fast Foods High in Omega-6 (per serving): TGI Friday's Chicken Fingers (41830mg), KFC Fried Chicken (32721mg), Tuna Subway (28179mg), Burger King Hash Browns (27035mg), Wendy's French Fries (19223mg), McDonald's Fillet-O-Fish (13876mg), Wendy's Chicken Nuggets (12481mg), and Popcorn Chicken (10522mg). Click to see complete nutrition facts.

#6: Cookies, Candies, Cakes, Pastries & Muffins (Chocolate Chip Cookies)
Omega-6 100g Per ounce (28g) Per cookie (14g)
15008mg 4202mg 2101mg
Other Cookies, Candies, Cakes, Pastries & Muffins High in Omega-6 (per piece): Blueberry Muffins (15775mg), Twix Bar (5927mg), Chocolate Cake (5178mg), Danish Pastry (2537mg), Puff Pastry (2183mg), Brownies (2027mg), Shortbread (1765mg), and Graham Crackers (1429mg). Click to see complete nutrition facts.


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