11 Foods That Are High in Omega 6

KOMPAS.com – So far, we may hear about fatty acids more often omega 3 rather than fatty acids omega 6.

Just like omega 3, omega 6 is actually a type of fatty acid that the body needs.

Reported from WebMD, Omega 6 includes poly-chain saturated fatty acids that are necessary to support proper cell function throughout the body.

Also read: 12 Foods That Are High In Omega 3

Omega 6 of which may contribute to the following health benefits:

  • Supports heart health

Studies show a link between higher intake of linoleic acid (the most common form of omega 6) and reduced rates of heart attacks and other heart diseases.

Some research shows that omega 6 can lower cholesterol, keep blood vessels clear of buildup that can cause clots, and heart problems.

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11 Foods That Are High In Omega 6

Consumption of foods that contain high omega 6 is important to do wisely because it is reported to trigger inflammation if it is excessive.

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Omega 6 is essential for maintaining healthy cell structure and function.

Together with omega-3s, omega-6s keep cells functioning properly, limiting cell damage that can lead to health problems or chronic disease.

Omega 6 fatty acids It is also reported to be useful for helping brain performance, maintaining bone health, launching metabolism, supporting body development and growth, and improving reproductive system health.

Keep in mind, although useful, just like other nutrients, omega 6 still must be consumed wisely.

Also read: 14 Benefits of Omega 3 for Health

Dangers of consuming too much omega 6

Launch Medical News TodaySome research suggests that consuming too much omega 6 can cause certain health problems.

A 2018 study found a link between higher dietary intake of omega 6s and inflammation that causes tissue damage and disease.

Arthritis Foundation say that omega 6 fatty acids can trigger the body’s production of pro-inflammatory substances, potentially worsening symptoms in people with arthritis.

Other studies have linked diets high in omega 6 fats with obesity. However, not all experts agree on whether omega 6 fats are harmful.

Some experts state that human studies on obesity and omega 6 intake are limited and inconclusive.

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Also read: 11 Foods That Contain High Fat But Actually Healthy

Other researchers say that there is no conclusion about whether omega 6 fatty acids cause or prevent inflammation and that there is a need for further clinical trials.

There are also some positive research findings. For example, a review of 30 studies found that higher levels of omega 6 fats in the body were associated with a lower risk of heart disease.

Daily requirement of omega 6

As a safe limit for omega 6 consumption, Indonesians themselves have received directions from the Indonesian Ministry of Health (Kemenkes).

The following is the recommended daily requirement of omega 6 for Indonesians according to the Regulation of the Minister of Health (Permenkes) of the Republic of Indonesia Number 28 of 2019 concerning the Recommended Nutritional Adequacy Rate for the Indonesian Society:


  • 0-5 months: 4.4 grams
  • 6-11 months: 4.4 grams
  • 1-3 years: 7 grams
  • 4-6 years: 10 grams
  • 7-9 years: 10 grams


  • 10-12 years: 12 grams
  • 13-15 years: 16 grams
  • 16-18 years: 16 grams
  • 19-29 years: 17 grams
  • 30-49 years: 17 grams
  • 50-64 years: 14 grams
  • 65-80 years: 14 grams
  • 80+ years: 14 grams


  • 10-12 years: 10 grams
  • 13-15 years: 11 grams
  • 16-18 years: 11 grams
  • 19-29 years: 12 grams
  • 30-49 years: 12 grams
  • 50-64 years: 11 grams
  • 65-80 years: 11 grams
  • 80+ years: 11 grams


  • Trimester 1: +2 grams
  • Trimester 2: +2 grams
  • Trimester 3: +2 grams


  • First 6 Months: +2 grams
  • Second 6 months: +2 grams

Nutritional fulfillment for infants 0-6 months can only be from breast milk (breast milk).

Consumption of foods containing omega 6 can provide health benefits.

However, there are some foods that are higher in omega 6 than others. Consumption of these foods would also be important to note so as not to harm health.

Also read: 13 Foods That Are High in Carbohydrates but Healthy

Because omega 6 has pro-inflammatory properties or can trigger inflammation, the consumption of food sources of this nutrient is important, one of which is also accompanied by foods containing omega 3 which have anti-inflammatory properties.

The ratio between consumption of omega 3 and omega 6 can vary from person to person, depending on risk factors and health conditions.

However, the recommended ratio is generally 4:1.

As an illustration, intake of 10 grams of omega 6 a day needs to be accompanied by intake of 40 grams of omega 3 a day.

Here are some foods that are high in omega 6:

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To ensure the right ratio, eat foods rich in omega-6s in moderate amounts and pair them with good amounts of omega-3 fatty acids from foods such as fatty fish, nuts, and grains.

Also read: 17 Foods That Contain High Protein

Here are 10 nutritious foods high in omega-6 fatty acids, including their linoleic acid content per serving.

1. Walnuts

Launch Health LineWalnuts are a popular type of tree nut that are full of essential nutrients such as fiber and minerals, including manganese, copper, phosphorus, and magnesium.

Walnuts also include foods that contain high omega 6.

In 100 grams of ingredients, walnuts can provide 38,093 grams of omega 9 or 224 percent of the daily recommended omega 3 needs.

2. Safflower oil

Safflower oil is a vegetable oil that is extracted from the seeds of the safflower plant (Carthamus tinctorius L.).

The content of omega 6 fatty acids in safflower oil is quite high.

In 100 grams of material, this oil is able to provide 12.7 grams of omega 6.

3. Know

Tofu is made by thickening soybean juice and pressing soybean curds to form soft blocks.

Each serving provides a high dose of several key nutrients, including protein, iron, calcium, and manganese.

Tofu is also allegedly including containing foods that contain high omega 6.

In 100 grams of ingredients, tofu can provide 4.97 grams of omega 6, equivalent to 26 percent of the recommended daily requirement of omega 6.

Also read: 17 Foods That Contain High Protein

4. Biji rami

Flaxseed is the seed of the flax plant or also known as Cannabis sativa.

Flaxseeds are an excellent source of protein, vitamin E, phosphorus and potassium.

However, flaxseeds are also high in omega 6.

In 100 grams of ingredients, flaxseeds can provide approximately 27.5 grams of omega 7.

5. Sunflower seeds

Sunflower seeds are nutritious seeds that are harvested from the head of the sunflower plant.

Sunflower seeds are very high in essential vitamins and minerals, including vitamin E and selenium, both of which act as antioxidants that protect against cell damage, inflammation, and chronic disease.

Also read: 18 Foods High in Vitamin E.

However, sunflower seeds also offer high amounts of omega 6 fatty acids.

In 100 grams of material, sunflower seeds are willing to provide 37.4 grams of omega 6.

6. Peanut Butter

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Peanut butter is a creamy jam made from roasted peanuts.

Peanut butter is loaded with essential nutrients such as protein, niacin, manganese, vitamin E, and magnesium.

However, peanut butter is also high in omega 6 fatty acids.

In 100 grams of ingredients, peanut butter can contain 12.3 grams of omega 6.

Apart from that, nuts are a versatile and easy-to-eat food.

7. Avocado oil

Avocado oil is the oil that is extracted from the flesh of the avocado.

In addition to being high in antioxidants, animal studies have found that avocado oil can improve heart health by reducing cholesterol and triglyceride levels.

However, avocado oil includes foods that are high in omega 6, so its consumption needs to be limited.

In 100 grams of ingredients, avocado oil is able to provide 12.53 grams of omega 6 fatty acids.

Also read: 14 Foods High in Vitamin C.

8. Eggs

Eggs can be a delicious, nutritious, and versatile addition to your diet. This is because eggs contain various important nutrients such as protein, selenium, and riboflavin.

But, eggs also contain omega 6 is quite high.

In 100 grams of ingredients, eggs can offer 1.188 grams of omega 6.

9. Almond

Almonds are a common type of tree nut that originated in the Middle East, but are now cultivated worldwide.

Almonds are a great source of protein and fiber, along with vitamin E, manganese and magnesium.

However, almonds are also foods that contain high omega 6s.

In 100 grams of ingredients, almonds can provide 12.32 grams of omega 6.

10. Cashew nuts

Cashews are a type of nut known for their buttery taste and unique shape.

Meta nuts include foods rich in micronutrients, including copper, magnesium, and phosphorus.

However, these nuts also offer a fairly high amount of omega 6.

In 100 grams of ingredients, cashew nuts can contain 7.78 grams of omega 6.

Also read: 14 Foods High in Vitamin C.

11. Corn chips

Launch My Food DataOn average, corn chips can provide high amounts of omega 6.

In 100 grams of ingredients, snack corn chips can provide 16,488 grams of omega 6, equivalent to 97 percent of the recommended daily omega 6 requirement.

In addition to corn chips, potato chips and corn tortillas also tend to be high in omega 6s. In a 1-ounce serving of ingredients, they can provide 31 percent and 30 percent of the daily omega 6 requirements, respectively.


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