Omega-6 fats are a type of unsaturated fat that is found in a variety of sources. According to both the Mayo Clinic and the American Heart Association, it is important to eat these fats in moderation. It is recommended that 5 to 10 percent of your daily calories come form these fats. You may be able to improve both your heart health and brain function by substituting omega-6 fats for saturated fats.
Oils
Unsaturated fats can be either monounsaturated or polyunsaturated varieties. Oils that are high in omega-6 fat come from plant-based foods. These include cottonseed, corn, vegetable, wheat germ, grapeseed, sunflower seed, soybean, sesame seeds, olive and safflower. According to the USDA-operated website known as nutritiondata.com, a 1-cup serving size of safflower oil will contain an impressive 162,661mg of omega-6 fats. That is not a misprint.
Foods that are made from these unsaturated oils include mayonnaise, various salad dressings (such as French, sesame seed, Caesar, blue cheese and peppercorn), sandwich spreads and margarines. Shortening can contain large amounts of the fat. Commercially prepared baked products such as cakes, pies, energy bars, pastries and cookies usually contain shortening states nutritiondata.com.
Seeds and Nuts
There are a variety of seeds and nuts that can supply you with rich amounts of omega-6. These include pumpkin seeds, almonds, pecans, pine nuts, Brazil nuts, hazelnuts, cashews, pistachios, sunflower seeds and walnuts. According to nutritiondata.com, a 1-cup serving of chopped walnuts can contain an impressive 44,600mg of omega-6 fats. In addition to eating the whole nuts, you can obtain the nutrient by eating nut butters. Nut butters include tahini (sesame seed butter) and almond butter.
Snack Foods
You can snack of foods that contain notable quantities of omega-6 fats. Snack foods include corn chips, tortilla chips, sunflower seed sticks, potato chips, granola mixes, potato sticks, granola bars, trail mix, cheese puffs and plantain chips. The highest level of omega-6 is found in microwave, oil-popped popcorn. A 1-oz. (approximately 2 cups) serving size contains an impressive 6,250mg of the nutrient.
Legumes
The American Heart Association classifies soy as a legume that provides lean protein. This plant-based food is a rich source of omega-6 fats according to nutritiondata.com. Soy foods include tofu, soy flour, tempeh, miso, soy milk and soybeans. Snacking on a 1-cup serving of roasted soybeans, either salted or unsalted, can provide you with 21,750mg of the nutrient.
Peanuts are located under the legume category according to nutritiondata.com. They are not a nut. Peanuts are rich sources of omega-6, including the raw, roasted and/or dry-roasted versions. When the peanuts are processed into a butter form, peanut butter is also a rich source. It does not matter whether the peanut butter is chunky or smooth, salted or unsalted style. All versions are omega-6 rich.
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