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.