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 of
Omega 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).
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#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).
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#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).
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#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).
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#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).
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