Omega-6 is a fatty acid which people must obtain through diet. Although this is an essential nutrient, most North Americans and Europeans consume too much omega-6, often making up over 20 percent of daily caloric intake, according to physician Andrew Weil. This may lead to inflammation in the body associated with asthma, cardiovascular disease, cancer, autoimmune disorders and neurodegenerative diseases. The American Heart Association recommends eating 5 to 10 percent of daily caloric intake in omega-6 fatty acids.
Vegetable Oils
Polyunsaturated vegetable oils contain large amounts of omega-6 fatty acids. Safflower oil, for instance, contains over 6 g per tablespoon, according to nutritionist Anne Collins. Other oils high in omega-6 fatty acids, all with about 120 calories per tablespoon, include corn, cottonseed, pumpkin, sesame, soybean, sunflower, walnut and wheatgerm oil. These oils are common in salad dressings, mayonnaise and margarine.
Seeds and Nuts
Seeds and nuts are rich in omega-6 fatty acids. One cup of sunflower seed kernels or pumpkin seed kernels, with or without salt, provides about 40 g of omega-6 fatty acids and about 750 calories. A half cup of sesame seeds provides 15 g. Dried almonds, black walnuts, Brazil nuts, peanuts, pecans and pine nuts all contain over 20 g of omega-6 fatty acids per cup, at 500 to 600 calories. A half cup of chunk-style or smooth-style peanut butter contains about 20 g.
Snack Foods
Vegetable oils are included in most commercial snack foods in the American diet, according to Weil, such as crackers, chips, cookies and other sweet snacks. Commercially-prepared chocolate chip cookies, for instance, contain 1 g of omega-6 fatty acids per ounce, as listed by JMYarlott.com, and soft uncoated granola bars contain 1 g per bar, at around 120 calories. One cup of regular cheese crackers contains 1.45 g omega-6 fatty acids.
Fast Foods
Fast foods tend to be high in omega-6 fatty acids. A typical fish sandwich, including tartar sauce and cheese, provides 8 g, as listed by JMYarlott.com. A fast food chicken sandwich contains 10 g, while a single-patty hamburger with the standard trimmings contains 7 g.
Meat
Meat also contains omega-6 fatty acids, with the content varying widely depending on cooking style and processing. A batter-fried chicken, for example, provides 38 g of omega-6 fatty acids, while a stewed chicken has only 17 g. Eight ounces of smoked link pork or beef sausage has 8 g, while a slice of pickle and pimiento loaf or one frankfurter made from beef, pork or turkey contains 1 g.
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