Contents
Omega 6 rich food
OILS AND OTHER FOODS RICH IN OMEGA 6 FATS
The characteristics of a vegetable oil depend of the different fatty acids it is made of
Table of foods rich in omega 6 fatty acids
Omega 6 is a type of fat that is abundant in fats of vegetable origin.
Therefore, it is found in plant foods rich in fats, such as vegetable oils, seeds, olives, nuts and margarines.
The following table shows the fatty acid composition of the main sources of fat and oil in the diet.
Table of composition of foods rich in fatty acids
Ordered from highest to lowest omega 6 fat content in the yellow column compared with other fatty acids:
| Food per 100g. | Oleic acid omega 9 (g.) | Linoleic acid omega 6 (g.) | Linolenic acid Omega 3 (g.) |
| Sunflower oil | 20,2 | 63,2 | 0,1 |
| Peanut oil | 44,8 | 32 | 0 |
| Corn margarine | 32,6 | 31,3 | 0,65 |
| Soybean oil | 20,8 | 51,5 | 7,3 |
| Corn oil | 29,4 | 50,4 | 0,9 |
| Sunflower seeds | 10,7 | 37,4 | 0,08 |
| Walnuts | 10,8 | 34 | 8 |
| Cacahuetes | 21,6 | 12,8 | 0,35 |
| Almonds | 32,6 | 12,6 | 0,26 |
| Palm oil | 37,1 | 10,1 | 0,3 |
| Olive oil | 70 | 9,1 | 0,85 |
| Hazelnuts | 45,8 | 8,5 | 0,11 |
| Pistachios | 34,8 | 7,9 | 0 |
| Cashew nuts | 24,4 | 7,2 | 0,15 |
| Tunna in vegetable oil | 3,6 | 5,3 | 0,13 |
| Cod liver oil | 18,3 | 2,6 | 1,10 |
| Coconut oil | 5,8 | 1,8 | 0 |
| Veal | 2,1 | 0,35 | 0 |
| Boulette cheese | 5,3 | 0,44 | 0,25 |
| Fresh cheese | 3,6 | 0,43 | 0,46 |
| Avocado | 15,1 | 1,7 | 0,17 |
| Grated dry coconut | 3,5 | 1,5 | 0 |
* Related information:
More information on omega 6 and other fats.
This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.
