Omega-6 (linoleic acid): what it does & best food sources
What it is
Linoleic acid is the main omega-6 fatty acid, a polyunsaturated fat found in vegetable oils such as sunflower, corn and soy oil. US National Academies (DRIs)NIH MedlinePlus
What it does — EU-authorised health claims
Linoleic acid contributes to the maintenance of normal blood cholesterol levels.
Beneficial effect obtained with 10 g of linoleic acid per day.
Wording as authorised in Regulation (EU) No 432/2012 EUR-LexEU Commission
How much do adults need?
- US Adequate Intake: 17 g a day for men and 12 g for women aged 19–50; 14 g and 11 g from age 51. 5–10 % of daily calories. US National Academies (DRIs)
Best sources per portion
| Food | Portion | Omega-6 (linoleic acid) |
|---|---|---|
 Walnuts | 30 g | 12.5 g |
 Walnut oil | 10 g | 5.7 g |
 Hummus | 50 g | 4.7 g |
 Tofu | 150 g | 4.4 g |
 Sunflower seeds | 15 g | 4 g |
 Pumpkin seeds | 15 g | 3.4 g |
 Tahini (sesame paste) | 15 g | 3.4 g |
 Brazil nuts | 10 g | 2.9 g |
 Edamame (immature soya beans) | 100 g | 2.8 g |
 Almonds | 25 g | 2.6 g |
 Peanuts, roasted | 25 g | 2.4 g |
 Cashew nuts | 25 g | 2.1 g |
 Peanut butter (100% peanuts) | 20 g | 1.9 g |
 Rapeseed (canola) oil | 10 g | 1.9 g |
 Sesame seeds | 10 g | 1.9 g |
Per normal portion. Values from BLS 4.0.
Sources
- Dietary Reference Intakes — reference values for macronutrients (tables published by Health Canada) — US National Academies (DRIs)
- Dietary fats explained — NIH MedlinePlus (National Library of Medicine)
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut