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

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 oil20,263,20,1
Peanut oil44,8320
Corn margarine32,631,30,65
Soybean oil20,851,57,3
Corn oil29,450,40,9
Sunflower seeds10,737,40,08
Walnuts10,8348
Cacahuetes21,612,80,35
Almonds32,612,60,26
Palm oil37,110,10,3
Olive oil709,10,85
Hazelnuts45,88,50,11
Pistachios34,87,90
Cashew nuts24,47,20,15
Tunna in vegetable oil3,65,30,13
Cod liver oil18,32,61,10
Coconut oil5,81,80
Veal2,10,350
Boulette cheese5,30,440,25
Fresh cheese3,60,430,46
Avocado15,11,70,17
Grated dry coconut3,51,50

* Related information:

Low-fat diets

Types of fats

Low fat foods

High fat foods

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

17 June, 2021

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