Omega-6 in Oils — Linoleic Acid, Ranked
Every fat and oil in the USDA library, ranked by linoleic acid (the omega-6 at the center of the seed-oil argument) per 100 g and per tablespoon, against the 12 g/day adequate intake. Essential nutrient, concentrated carrier — both facts in one table.
| Fat / oil | LA per 100 g | Per tbsp (13.5 g) | % of 12 g AI |
|---|---|---|---|
| Safflower oil (linoleic) | 74.6 g | 10.1 g | 84% |
| Grapeseed oil | 69.6 g | 9.4 g | 78% |
| Sunflower oil (linoleic) | 65.7 g | 8.9 g | 74% |
| Corn oil | 51.9 g | 7.0 g | 58% |
| Soybean oil | 50.9 g | 6.9 g | 57% |
| Sesame oil | 41.3 g | 5.6 g | 46% |
| Tahini | 22.8 g | 3.1 g | 26% |
| Peanut oil | 19.6 g | 2.6 g | 22% |
| Canola oil | 17.8 g | 2.4 g | 20% |
| Almond butter | 12.6 g | 1.7 g | 14% |
| Avocado oil | 12.5 g | 1.7 g | 14% |
| Sunflower seed butter | 9.7 g | 1.3 g | 11% |
| Pesto | 9.6 g | 1.3 g | 11% |
| Olive oil | 8.4 g | 1.1 g | 9% |
| Beef tallow | 3.1 g | 0.4 g | 3% |
| Butter | 2.2 g | 0.3 g | 2% |
| Coconut oil | 1.7 g | 0.2 g | 2% |
Highest omega-6 whole foods, per serving
The oils come from somewhere — these are the seeds and nuts they're pressed from, in the form you actually eat.
| Food | LA per serving | Per 100 g | % of 12 g AI |
|---|---|---|---|
| Walnuts | 10.7 g | 38.1 g | 89% |
| Chicken nuggets | 8.7 g | 9.0 g | 72% |
| Hemp seeds (hulled) | 8.2 g | 27.4 g | 68% |
| Chicken nuggets (10-piece) | 8.1 g | 5.1 g | 68% |
| Fried fish sandwich | 7.9 g | 5.6 g | 66% |
| Blueberry muffin | 7.8 g | 6.9 g | 65% |
| Whopper | 7.6 g | 2.8 g | 64% |
| Brazil nuts | 6.7 g | 23.9 g | 56% |
| Sunflower seeds | 6.5 g | 23.1 g | 54% |
| Pine nuts | 6.0 g | 33.1 g | 50% |
| French fries | 5.8 g | 5.0 g | 48% |
| Pecans | 5.8 g | 20.6 g | 48% |
Common questions
Is linoleic acid bad for you?
It's essential — your body can't make it, and the official adequate intake is 11-17 g/day depending on age and sex. The argument is about excess: typical US intake runs well above the AI, largely because seed oils are cheap and everywhere. This page charts the numbers on both sides of that sentence; it doesn't referee the argument.
Why do seed oils top the chart?
They're pressed from seeds naturally rich in linoleic acid: safflower and sunflower run 65-75% LA by weight, versus 8-13% for olive and avocado (mostly monounsaturated instead) and 2-3% for butter, tallow and coconut (mostly saturated).
How much omega-6 is in one tablespoon of soybean oil?
About 7 g — more than half a day's adequate intake in one spoonful. That's the concentration argument in a single row of the table.
Method
Linoleic acid (18:2 n-6) per 100 g from USDA FoodData Central — the same rows behind every food page on this site; per-tablespoon computed at 13.5 g. Reference is the FNB adequate intake, 11-17 g/day by age and sex (12 g shown, women 19-50). No verdicts here: the AI exists, seed oils are its most concentrated sources, and the intake debate is bigger than a chart.