Top 100 sources of Omega-6 fatty acids

Top 100 sources of Omega-6 fatty acids, aka “The nut list”

There is a good reason that many nutritionists suggest a few nuts for snacks, not only do they have some protein but they have these essential fatty acids as well.  Its pretty clear from this top 100 ranking that most nuts are a good source of omega-6 fatty acids.  The key here is “a few”, don’t overdo it.  Nuts are a horrible as a primary source of protein because their protein density is so low, as an example, peanuts only have a protein density of 16% which means you would get clinically obese before you could build muscles just by eating peanuts.

This page is static, the most accurate and current top omega-6 fatty acid sources can be found thru my database.

Top 100 plant sources of Omega-6 fatty acids per calorie

This sofware is still under development, use at your own risk

food name Omega-6 fatty acids per calorie calories
sunflower sd krnls,tstd,wo/salt 0.060404 36
sunflower sd krnls,tstd,w/salt 0.060404 36
walnuts,english 0.058246 42.9
sunflower sd krnls,oil rstd,wo/salt 0.057784 29.5
sunflower sd krnls,oil rstd,w/salt 0.057784 29.5
sunflower sd krnls,dry rstd,wo/salt 0.056326 30.1
sunflower sd krnls,dry rstd,w/salt 0.056326 30.1
butternuts,dried 0.055109 24.6
safflower sd krnls,dried 0.054321 32
walnuts,black,dried 0.053515 25.7
watermelon sd krnls,dried 0.050438 19.7
nuts,pine nuts,dried 0.049257 49.2
bacon,meatless 0.044374 29
peppers,swt,grn,sauteed 0.040394 162.8
sesame butter,tahini,from unroasted krnls 0.040008 33.8
sesame sd krnls,dried (decort) 0.039979 30.9
pine nuts,pinyon,dried 0.039558 54.4
sunflower sd krnls,dried 0.039469 28.1
sesame butter,tahini,from rstd&tstd krnls (most common type) 0.038879 35
sesame butter,tahini,krnls unspec 0.038525 34
sesame butter,paste 0.037352 32.4
sesame seeds,whole,dried 0.037304 32.3
peppers,swt,red,sauteed 0.037173 127.9
tofu,fried 0.037063 15.8
tofu,fried,prep w/ca sulfate 0.037063 15.8
pumpkin&squash sd krnls,dried 0.037048 18.5
sesame seeds,whl,rstd&tstd 0.036556 33.3
onions,yel,sauteed 0.036439 138.9
sesame sd krnls,tstd,wo/salt (decort) 0.036427 33.4
sesame meal,part defatted 0.036427 33.4
sesame sd krnls,tstd,w/salt (decort) 0.036427 33.4
sesame butter,tahini,from raw&stone ground krnls 0.036235 32
cottonseed krnls,rstd (glandless) 0.035306 15.5
formulated,wheat-based,all flavors xcpt macadamia,wo/salt 0.034696 49.4
tofu,salted&fermented (fuyu) 0.034328 14.2
tofu,salted&fermented (fuyu),prep w/ca sulfate 0.034328 14.2
pumpkin&squash sd krnls,rstd,wo/salt 0.034129 19.2
pumpkin&squash sd krnls,rstd,w/salt 0.034129 19.2
tofu,hard,prep w/nigari 0.034048 11.5
formulated,wheat-based,unflavored,w/salt 0.03372 45
tofu,dried-frozen (koyadofu),prep w/ca sulfate 0.032 9.8
sausage,meatless 0.031942 13.9
beechnuts,dried 0.031927 92.9
pecans,oil rstd,wo/salt 0.031541 77.7
pecans,oil rstd,w/salt 0.031541 77.7
tofu,dried-frozen (koyadofu) 0.031467 10
hickorynuts,dried 0.03139 51.7
brazilnuts,dried,unblanched 0.031316 45.8
tofu,raw,reg,prep w/ca sulfate 0.031316 9.4
sesame flour,high-fat 0.03035 17.1
peanuts,spanish,raw 0.030161 21.8
peanuts,valencia,oil-roasted,w/salt 0.030153 21.8
peanuts,valencia,oil-roasted,wo/salt 0.030153 21.8
tofu,soft,prep w/ca sulfate&magnesium chloride (nigari) 0.030082 9.3
tofu,raw,firm,prep w/ca sulfate 0.029924 9.2
pecans 0.029852 75.4
peanuts,spanish,oil-roasted,w/salt 0.029354 20.7
peanuts,spanish,oil-roasted,wo/salt 0.029354 20.7
peanuts,valencia,raw 0.028928 22.7
noodles,flat,crunchy,chinese restaurant 0.028614 50.4
fish sticks,meatless 0.028593 12.6
vegetarian fillets 0.028593 12.6
soybeans,mature seeds,sprouted,ckd,stir-fried 0.028296 9.5
sandwich spread,meatless 0.027826 18.6
pecans,dry rstd,wo/salt 0.027575 74.7
pecans,dry rstd,w/salt 0.027575 74.7
peanuts,all types,raw 0.027434 22
soybeans,mature seeds,sprouted,ckd,stmd 0.02737 9.6
soybeans,mature seeds,sprouted,ckd,stmd,w/salt 0.02737 9.6
soybeans,mature seeds,sprouted,raw 0.027361 9.3
frijoles rojos volteados (refried bns,red,canned) 0.027049 28.8
soybeans,mature seeds,rstd,salted 0.026845 13.4
soybeans,mature seeds,rsted,no salt added 0.026845 13.4
peanuts,all types,dry-roasted,w/salt 0.026821 24.7
peanuts,all types,dry-roasted,wo/salt 0.026821 24.7
soybean,curd cheese 0.026702 12.1
peanuts,virginia,raw 0.026073 22.4
natto 0.02583 12
soybeans,mature ckd,bld,wo/salt 0.025809 10.4
soybeans,mature seeds,ckd,bld,w/salt 0.025809 10.4
bacon bits,meatless 0.025357 14.9
peanuts,virginia,oil-roasted,w/salt 0.025329 22.3
peanuts,virginia,oil-roasted,wo/salt 0.025329 22.3
peanuts,all types,oil-roasted,w/salt 0.025232 21.4
peanuts,all types,oil-roasted,wo/ salt 0.025214 21.4
peanut sprd,red sugar 0.024885 26.2
soy flr,full-fat,rstd,crude prot basis (n x 6.25) 0.02479 11.5
soy flr,full-fat,rstd 0.024678 12.7
potato pancakes 0.024675 44.1
peanut butter,chunky,vitamin&mineral fort 0.024565 22.8
pistachio nuts,raw 0.023995 27.7
peanut butter,smooth style,w/ salt 0.023951 23.4
peanut butter,red na 0.023895 24.6
mixed nuts,oil rstd,w/pnuts,wo/salt 0.02388 30.3
nuts,mxd nuts,oil rstd,w/ pnuts,w/ salt added 0.02388 30.3
nuts,mxd nuts,oil rstd,w/ pnuts,lightly salted 0.02388 30.3
soybeans,mature seeds,dry rstd 0.023867 11.4
soy flr,full-fat,raw,crude prot basis (n x 6.25) 0.023687 11.5
soy flour,full-fat,raw 0.023578 12.6
peanut butter,chunk style,w/salt 0.023521 24.5

Top 100 animal sources of Omega-6 fatty acids per calorie

food name Omega-6 fatty acids per calorie calories
imitation chs,american or cheddar,lo chol 0.026767 15.6
turkey,enhanced,skn from whl (light & dark),raw 0.026184 31
cheese food,imitation 0.025444 63
milk,imitation,non-soy 0.025217 28.8
turkey,skn from whl,(light & dark),raw 0.024511 31.4
turkey,enhanced,skn from whl,(light & dark),rstd 0.02402 20.4
turkey,skn from whl (light & dark),rstd 0.023601 19.2
cream sub,flav,liq 0.023526 363.8
chicken,broilers or fryers,fat,raw 0.021081 168.6
turkey,mechanically deboned,from turkey frames,raw 0.020796 15.1
fish portions&stks,frz,prehtd 0.020024 22.6
tuna salad 0.019904 11.7
turkey,young hen,skn only,ckd,rstd 0.019087 25.3
chicken,skn (drumsticks & thighs),raw 0.018836 45.9
pork,frsh,fat,raw 0.018722 68.3
shrimp,mxd sp,ckd,breaded&fried 0.01864 11.3
ensure plus,liq nutr 0.01861 27.3
chicken,skn (drumsticks & thighs),ckd,brsd 0.01786 30.3
chicken,broilers or fryers,skn only,raw 0.017822 26.2
chicken,broilers or fryers,skn only,ckd,stwd 0.017521 23.9
chicken,broilers or fryers,back,meat&skn,raw 0.017492 22.7
chicken,skn (drumsticks & thighs),ckd,rstd 0.017457 27.9
chicken,broilers or fryers,skn only,ckd,fried,flr 0.017291 26.3
chicken patty,frz,unckd 0.017291 20.4
ground turkey,85% ln,15% fat,raw 0.017267 10.7
chicken,broilers or fryers,skn only,ckd,rstd 0.017247 22.3
sardine,atlantic,cnd in oil,drnd sol w/bone 0.017034 8.4
chicken,broilers or fryers,neck,meat&skn,raw 0.01697 21.1
poultry,mechanically deboned,from mature hens,raw 0.016914 16.5
pork,frsh,fat,ckd 0.016597 88.7
poultry,mechanically deboned,from backs&necks w/skn,raw 0.016471 23.9
chicken patty,frz,ckd 0.016307 19.3
turkey,enhanced,dk meat from whl,meat & skn,raw 0.016166 9.5
chicken,broilers or fryers,skn only,ckd,fried,batter 0.016091 38.2
ground turkey,85% ln,15% fat,pan-broiled crumbles 0.016027 10.3
turkey bacon,cooked 0.015861 12.9
chicken,broilers or fryers,neck,meat&skn,ckd,fried,batter 0.015303 16.6
turkey patties,breaded,battered,fried 0.01523 20.2
chicken nuggets,frz,unckd 0.015214 19.9
egg,whole,cooked,omelet 0.015058 14.6
chicken,broilers or fryers,dk meat,meat & skn,raw 0.014979 14.2
chicken,stewing,meat&skn,raw 0.014961 14.7
ground turkey,93% ln,7% fat,patties,brld 0.014957 8
ground turkey,85% ln,15% fat,patties,brld 0.014936 9.6
ground turkey,93% ln,7% fat,raw 0.014873 8
chicken,broilers or fryers,neck,meat&skn,ckd,fried,flr 0.014849 13.8
chicken,stewing,meat&skn,&giblets&neck,raw 0.014701 14.4
ground turkey,93% ln,7% fat,pan-broiled crumbles 0.014615 7.9
turkey,all classes,back,meat&skn,raw 0.014439 10.8
turkey stks,breaded,battered,fried 0.014373 19.6
turkey,whl,enhanced,meat & skn,raw 0.014316 8.3
egg,whl,ckd,fried 0.014189 14.4
chicken,capons,meat&skn,raw 0.014103 12.5
chicken,broilers or fryers,neck,meat&skn,ckd simmrd 0.014089 12.6
chicken,broilers or fryers,thigh,meat&skn,raw 0.014055 13.5
chicken,broilers or fryers,back,meat&skn,ckd,fried,batter 0.014048 15.1
chicken,broilers or fryers,wing,meat&skn,ckd,fried,batter 0.014012 16.3
chicken,capons,meat&skn&giblets&neck,raw 0.014009 12.5
chicken nuggets,frz,ckd 0.014003 19.4
chicken,broilers or fryers,leg,meat&skn,raw 0.013958 13.1
chicken,roasting,meat&skn&giblets&neck,raw 0.013897 12.5
egg,whl,ckd,scrmbld 0.013872 14.9
turkey,enhanced,dk meat from whl,meat & skn,ckd,rstd 0.013829 7.8
turkey,dk meat,meat & skn,raw 0.013677 8.1
pork,cured,bacon,unprep 0.013669 33
tuna,lt,cnd in oil,drnd sol 0.013551 6.8
tuna,lt,cnd in oil,wo/salt,drnd sol 0.013551 6.8
chicken,broilers or fryers,back,meat&skn,ckd,stwd 0.013527 11.6
chicken,broilers or fryers,wing,meat&skn,ckd,fried,flr 0.01352 12.3
chicken,broilers or fryers,back,meat&skn,ckd,rstd 0.013467 11.6
chicken,broilers or fryers,meat & skn,raw 0.013395 11.6
tuna,white,cnd in oil,drnd sol 0.013382 7
pork,frsh,enhanced,comp of fat,raw 0.013356 54.8
game meat,opossum,ckd,rstd 0.013299 7.3
chicken,broilers or fryers,dk meat,meat&skn,ckd,fried,batter 0.013289 13.6
chicken,broilers or fryers,wing,meat&skn,raw 0.013288 12.1
chicken,broilers or fryers,meat&skn&giblets&neck,raw 0.013286 11.6
poultry food products, ground turkey, raw 0.013054 7.5
turkey,all classes,back,meat&skn,ckd,rstd 0.013033 9.2
pork,frsh,enhanced,comp of fat,ckd 0.013032 58.2
turkey,heart,all classes,raw 0.0128 8.4
turkey,all classes,wing,meat&skn,raw 0.012792 9.7
chicken,broilers or fryers,back,meat&skn,ckd,fried,flr 0.012719 11.9
chicken,broiler or fryer,meat&skn&giblets&neck,fried,batter 0.012715 12.7
chicken,broilers or fryers,meat&skn,ckd,fried,batter 0.012699 12.8
chicken,broilers or fryers,drumstk,meat&skn,ckd,fried,batter 0.012687 12.2
chicken,broilers or fryers,leg,meat&skn,ckd,fried,batter 0.012637 12.5
chicken,broilers or fryers,thigh,meat&skn,ckd,fried,batter 0.012599 12.8
poultry food products, ground turkey, cooked 0.012591 7.4
turkey thigh,pre-basted,meat&skn,ckd,rstd 0.012548 8.4
usda cmdty,turkey taco meat,frz,ckd 0.0125 8.8
chicken,heart,all classes,raw 0.012484 9.8
eggs,scrmbld,frz mixture 0.012481 10
chicken,broilers or fryers,skn only,ckd,rotisserie,original 0.012387 23
chicken,stewing,meat&skn,ckd,stwd 0.012386 10.6
chicken,broilers or fryers,wing,meat&skn,ckd,stwd 0.012369 10.9
chicken,cornish game hens,meat&skn,ckd,rstd 0.012355 11.6
turkey,dk meat from whl,meat & skn,ckd,rstd 0.012335 7.6
egg mix,usda cmdty 0.012317 15.6
chicken,broilers or fryers,wing,meat&skn,ckd,rstd 0.01231 10.8