Recommendations for Omega 6 (g/day)

Life Stage Age Men (AI)Men (UL)Women (AI) Women (UL)
Infants 0-6 months4.4*-4.4*-
Infants 6-12 months 4.6*-4.6*-
Children 1-3 years 7-7-
Children4-8 years 10-10-
Children 9-13 years 12-10-
Adolescents 14-18 years 16-11-
Adults 19-50 years 17-12-
Adults 51-70 years 14-11-
Adults > 70 years 14-11-
Pregnancy 14-18 years--13-
Pregnancy 19-50 years--13-
Breast-feeding 14-18 years--13-
Breast-feeding 19-50 years--13-
For Table Legend & Data Sources Information click here.

Best food sources of Omega 6

FoodServing Amount of Omega 6 (mg)% of RDA
for men
Rating % of RDA
for women
Rating
Walnuts1 oz (28g)1066662.7Excellent88.9Excellent
Pine Nuts1 oz (28g)941055.4Excellent78.4Excellent
Poppy seeds1 oz (28g)792146.6Excellent66Excellent
Sunflower seeds1 oz (28g)645438Excellent53.8Excellent
Sesame seeds1 oz (28g)598435.2Excellent49.9Excellent
Pumpkin seeds1 oz (28g)579734.1Excellent48.3Excellent
Pecans1 oz (28g)577734Excellent48.1Excellent
Brazil nuts1 oz (28g)575833.9Excellent48Excellent
Soybeans, cooked1/2 cup (86g)3840.522.6Excellent32Excellent
Pistachios1 oz (28g)381822.5Excellent31.8Excellent
Almonds1 oz (28g)3378.219.9Good28.2Excellent
Peanuts1 oz (28g)315918.6Good26.3Excellent
Quail, cooked3 oz (85g)2287.413.5Good19.1Good
Hazelnuts1 oz (28g)219312.9Good18.3Good
Cashew nuts1 oz (28g)217912.8Good18.2Good
Chicken breast filet, cooked3 oz (85g)1827.510.8Good15.2Good
Flaxseed oil1 tbsp (14g)171510.1Good14.3Good
Avocadosmall (100g)16899.9-14.1Good
Flaxseed1 oz (28g)16559.7-13.8Good
Chia seeds1 oz (28g)16209.5-13.5Good
Olive oil Extra Virgen1tbsp (14g)13187.8-11Good
Abalone, cooked3 oz (85g)1252.97.4-10.4Good
Goose, cooked3 oz (85g)1164.56.9-9.7-
Egg large2 large (100g)11486.8-9.6-
Rabbit, cooked3 oz (85g)11056.5-9.2-
Duck, cooked3 oz (85g)1096.56.5-9.1-
Turkey, cooked3 oz (85g)9185.4-7.7-
Chickpeas, cooked1/2 cup (82g)912.55.4-7.6-
Trout, cooked3 oz (85g)806.74.7-6.7-
Salmon, cooked3 oz (85g)566.13.3-4.7-
Carp, cooked3 oz (85g)563.63.3-4.7-
Oats, cooked1/2 cup (117g)478.52.8-4-
Bread, mulitgrain1 slice (26g)4332.5-3.6-
Millet, cooked1/2 cup (87g)417.52.5-3.5-
Butter1tbsp (14g)3822.2-3.2-
Macadamia1 oz (28g)3632.1-3-
Veal lean, cooked3 oz (85g)3572.1-3-
Cheese ricotta1/2 cup (124g)3392-2.8-
Cheese2 oz (56g)3241.9-2.7-
Pork lean, cooked3 oz (85g)323.81.9-2.7-
Lamb lean, cooked3 oz (85g)311.11.8-2.6-
Passionfruit4 medium (72g)295.21.7-2.5-
Milk, cow's1 cup (244g)2931.7-2.4-
Brown rice, cooked1/2 cup (97,5g)2761.6-2.3-
Coconut milk1/2 cup (120g)263.51.6-2.2-
Corn, cooked1/2 cup (82g)2531.5-2.1-
Coconut oil1tbsp (14g)2431.4-2-
Cheese ricotta, low fat1/2 cup (124g)2361.4-2-
Rye1 slice (32g)2361.4-2-
Heavy cream1 oz (28g)2341.4-2-
Chestnuts1 oz (28g)2171.3-1.8-
Eel, cooked3 oz (85g)213.41.3-1.8-
Coconut meat2 oz (56g)2041.2-1.7-
Kiwifruit skin on1 medium (76g)1871.1-1.6-
Raspberries1/2 cup (61,5g)153.10.9-1.3-
Barley, cooked1/2 cup (78,5g)151.50.9-1.3-
Buckwheat, cooked1/2 cup (84g)1460.9-1.2-
Dandelion greens1 cup (55g)1440.8-1.2-
Beef, lean3 oz (85g)143.60.8-1.2-
Herring, cooked3 oz (85g)1420.8-1.2-
Lentils, cooked1/2 cup (99g)135.50.8-1.1-
Blackberries1/2 cup (72g)133.90.8-1.1-
Crayfish, cooked3 oz (85g)132.60.8-1.1-
Peachmedium (150g)1260.7-1.1-
Mackerel, cooked3 oz (85g)1250.7-1-
Navy beans, cooked1/2 cup (91g)1240.7-1-
Lima beans, cooked1/2 cup (94g)1110.7-0.9-
Black beans, cooked1/2 cup (86g)108.50.6-0.9-
Chili1 medium (45g)1030.6-0.9-
Whole wheat, cooked1/2 cup (50g)101.50.6-0.8-
Tomato1 medium (123g)98.40.6-0.8-
Wild rice, cooked1/2 cup (82g)97.50.6-0.8-
Kidney beans, cooked1/2 cup (88,5g)94.50.6-0.8-
Figs1 large (64g)92.20.5-0.8-
Bulgur, cooked1/2 cup (91g)85.50.5-0.7-
Mustard seeds1 tsp (3g)84.20.5-0.7-
Pinto beans, cooked1/2 cup (85,5g)840.5-0.7-
Alfalfa sprouts1 cup (33g)77.20.5-0.6-
Carrot1 medium (61g)700.4-0.6-
Olivestbsp (28g)69.90.4-0.6-
Pomegranate arils1/2 cup (87g)68.70.4-0.6-
Asparagus, cooked1/2 cup (90g)68.40.4-0.6-
Blackcurrants1/2 cup (56g)67.20.4-0.6-
Collards, cooked1/2 cup (95g)66.50.4-0.6-
Green peas, cooked1/2 cup (80g)65.50.4-0.5-
Blueberries1/2 cup (74g)650.4-0.5-
Strawberries1/2 cup (72g)650.4-0.5-
Boysenberries1/2 cup (66g)64.70.4-0.5-
Lychees1/2 cup (95g)63.50.4-0.5-
Cumin1 tsp (2g)62.10.4-0.5-
Brussels sprouts, cooked1/2 cup (78g)61.60.4-0.5-
Sweet potato, cooked1/2 cup (100g)610.4-0.5-
Plum2 medium (132g)580.3-0.5-
Tuna, cooked3 oz (85g)57.80.3-0.5-
Bananamedium (118g)54.30.3-0.5-
Apricot2 apricots (70g)53.80.3-0.4-
Jackfruit1/2 cup (82,5g)520.3-0.4-
Cloves1 tsp (2g)51.70.3-0.4-
Applemedium (120g)51.60.3-0.4-
Pearmedium (178g)51.60.3-0.4-
For Table Legend & Data Sources Information click here.

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