Composition of oils, nuts and seeds rich in omega 6 fats

This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.

Omega 6 rich food

OILS AND OTHER FOODS RICH IN OMEGA 6 FATS

a spoonful of vegetable oil

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:

Low-fat diets

Types of fats

Low fat foods

High fat foods

punto rojo More information on omega 6 and other fats.

Editorial
Written by Editorial Botanical-online team in charge of content writing

26 March, 2020

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