Recommendations for Omega 6 (g/day)
Life Stage | Age | Men (AI) | Men (UL) | Women (AI) | Women (UL) |
---|---|---|---|---|---|
Infants | 0-6 months | 4.4* | - | 4.4* | - |
Infants | 6-12 months | 4.6* | - | 4.6* | - |
Children | 1-3 years | 7 | - | 7 | - |
Children | 4-8 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 | - |
Best food sources of Omega 6
Food | Serving | Amount of Omega 6 (mg) | % of RDA for men | Rating | % of RDA for women | Rating |
---|---|---|---|---|---|---|
Walnuts | 1 oz (28g) | 10666 | 62.7 | Excellent | 88.9 | Excellent |
Pine Nuts | 1 oz (28g) | 9410 | 55.4 | Excellent | 78.4 | Excellent |
Poppy seeds | 1 oz (28g) | 7921 | 46.6 | Excellent | 66 | Excellent |
Sunflower seeds | 1 oz (28g) | 6454 | 38 | Excellent | 53.8 | Excellent |
Sesame seeds | 1 oz (28g) | 5984 | 35.2 | Excellent | 49.9 | Excellent |
Pumpkin seeds | 1 oz (28g) | 5797 | 34.1 | Excellent | 48.3 | Excellent |
Pecans | 1 oz (28g) | 5777 | 34 | Excellent | 48.1 | Excellent |
Brazil nuts | 1 oz (28g) | 5758 | 33.9 | Excellent | 48 | Excellent |
Soybeans, cooked | 1/2 cup (86g) | 3840.5 | 22.6 | Excellent | 32 | Excellent |
Pistachios | 1 oz (28g) | 3818 | 22.5 | Excellent | 31.8 | Excellent |
Almonds | 1 oz (28g) | 3378.2 | 19.9 | Good | 28.2 | Excellent |
Peanuts | 1 oz (28g) | 3159 | 18.6 | Good | 26.3 | Excellent |
Quail, cooked | 3 oz (85g) | 2287.4 | 13.5 | Good | 19.1 | Good |
Hazelnuts | 1 oz (28g) | 2193 | 12.9 | Good | 18.3 | Good |
Cashew nuts | 1 oz (28g) | 2179 | 12.8 | Good | 18.2 | Good |
Chicken breast filet, cooked | 3 oz (85g) | 1827.5 | 10.8 | Good | 15.2 | Good |
Flaxseed oil | 1 tbsp (14g) | 1715 | 10.1 | Good | 14.3 | Good |
Avocado | small (100g) | 1689 | 9.9 | - | 14.1 | Good |
Flaxseed | 1 oz (28g) | 1655 | 9.7 | - | 13.8 | Good |
Chia seeds | 1 oz (28g) | 1620 | 9.5 | - | 13.5 | Good |
Olive oil Extra Virgen | 1tbsp (14g) | 1318 | 7.8 | - | 11 | Good |
Abalone, cooked | 3 oz (85g) | 1252.9 | 7.4 | - | 10.4 | Good |
Goose, cooked | 3 oz (85g) | 1164.5 | 6.9 | - | 9.7 | - |
Egg large | 2 large (100g) | 1148 | 6.8 | - | 9.6 | - |
Rabbit, cooked | 3 oz (85g) | 1105 | 6.5 | - | 9.2 | - |
Duck, cooked | 3 oz (85g) | 1096.5 | 6.5 | - | 9.1 | - |
Turkey, cooked | 3 oz (85g) | 918 | 5.4 | - | 7.7 | - |
Chickpeas, cooked | 1/2 cup (82g) | 912.5 | 5.4 | - | 7.6 | - |
Trout, cooked | 3 oz (85g) | 806.7 | 4.7 | - | 6.7 | - |
Salmon, cooked | 3 oz (85g) | 566.1 | 3.3 | - | 4.7 | - |
Carp, cooked | 3 oz (85g) | 563.6 | 3.3 | - | 4.7 | - |
Oats, cooked | 1/2 cup (117g) | 478.5 | 2.8 | - | 4 | - |
Bread, mulitgrain | 1 slice (26g) | 433 | 2.5 | - | 3.6 | - |
Millet, cooked | 1/2 cup (87g) | 417.5 | 2.5 | - | 3.5 | - |
Butter | 1tbsp (14g) | 382 | 2.2 | - | 3.2 | - |
Macadamia | 1 oz (28g) | 363 | 2.1 | - | 3 | - |
Veal lean, cooked | 3 oz (85g) | 357 | 2.1 | - | 3 | - |
Cheese ricotta | 1/2 cup (124g) | 339 | 2 | - | 2.8 | - |
Cheese | 2 oz (56g) | 324 | 1.9 | - | 2.7 | - |
Pork lean, cooked | 3 oz (85g) | 323.8 | 1.9 | - | 2.7 | - |
Lamb lean, cooked | 3 oz (85g) | 311.1 | 1.8 | - | 2.6 | - |
Passionfruit | 4 medium (72g) | 295.2 | 1.7 | - | 2.5 | - |
Milk, cow's | 1 cup (244g) | 293 | 1.7 | - | 2.4 | - |
Brown rice, cooked | 1/2 cup (97,5g) | 276 | 1.6 | - | 2.3 | - |
Coconut milk | 1/2 cup (120g) | 263.5 | 1.6 | - | 2.2 | - |
Corn, cooked | 1/2 cup (82g) | 253 | 1.5 | - | 2.1 | - |
Coconut oil | 1tbsp (14g) | 243 | 1.4 | - | 2 | - |
Cheese ricotta, low fat | 1/2 cup (124g) | 236 | 1.4 | - | 2 | - |
Rye | 1 slice (32g) | 236 | 1.4 | - | 2 | - |
Heavy cream | 1 oz (28g) | 234 | 1.4 | - | 2 | - |
Chestnuts | 1 oz (28g) | 217 | 1.3 | - | 1.8 | - |
Eel, cooked | 3 oz (85g) | 213.4 | 1.3 | - | 1.8 | - |
Coconut meat | 2 oz (56g) | 204 | 1.2 | - | 1.7 | - |
Kiwifruit skin on | 1 medium (76g) | 187 | 1.1 | - | 1.6 | - |
Raspberries | 1/2 cup (61,5g) | 153.1 | 0.9 | - | 1.3 | - |
Barley, cooked | 1/2 cup (78,5g) | 151.5 | 0.9 | - | 1.3 | - |
Buckwheat, cooked | 1/2 cup (84g) | 146 | 0.9 | - | 1.2 | - |
Dandelion greens | 1 cup (55g) | 144 | 0.8 | - | 1.2 | - |
Beef, lean | 3 oz (85g) | 143.6 | 0.8 | - | 1.2 | - |
Herring, cooked | 3 oz (85g) | 142 | 0.8 | - | 1.2 | - |
Lentils, cooked | 1/2 cup (99g) | 135.5 | 0.8 | - | 1.1 | - |
Blackberries | 1/2 cup (72g) | 133.9 | 0.8 | - | 1.1 | - |
Crayfish, cooked | 3 oz (85g) | 132.6 | 0.8 | - | 1.1 | - |
Peach | medium (150g) | 126 | 0.7 | - | 1.1 | - |
Mackerel, cooked | 3 oz (85g) | 125 | 0.7 | - | 1 | - |
Navy beans, cooked | 1/2 cup (91g) | 124 | 0.7 | - | 1 | - |
Lima beans, cooked | 1/2 cup (94g) | 111 | 0.7 | - | 0.9 | - |
Black beans, cooked | 1/2 cup (86g) | 108.5 | 0.6 | - | 0.9 | - |
Chili | 1 medium (45g) | 103 | 0.6 | - | 0.9 | - |
Whole wheat, cooked | 1/2 cup (50g) | 101.5 | 0.6 | - | 0.8 | - |
Tomato | 1 medium (123g) | 98.4 | 0.6 | - | 0.8 | - |
Wild rice, cooked | 1/2 cup (82g) | 97.5 | 0.6 | - | 0.8 | - |
Kidney beans, cooked | 1/2 cup (88,5g) | 94.5 | 0.6 | - | 0.8 | - |
Figs | 1 large (64g) | 92.2 | 0.5 | - | 0.8 | - |
Bulgur, cooked | 1/2 cup (91g) | 85.5 | 0.5 | - | 0.7 | - |
Mustard seeds | 1 tsp (3g) | 84.2 | 0.5 | - | 0.7 | - |
Pinto beans, cooked | 1/2 cup (85,5g) | 84 | 0.5 | - | 0.7 | - |
Alfalfa sprouts | 1 cup (33g) | 77.2 | 0.5 | - | 0.6 | - |
Carrot | 1 medium (61g) | 70 | 0.4 | - | 0.6 | - |
Olives | tbsp (28g) | 69.9 | 0.4 | - | 0.6 | - |
Pomegranate arils | 1/2 cup (87g) | 68.7 | 0.4 | - | 0.6 | - |
Asparagus, cooked | 1/2 cup (90g) | 68.4 | 0.4 | - | 0.6 | - |
Blackcurrants | 1/2 cup (56g) | 67.2 | 0.4 | - | 0.6 | - |
Collards, cooked | 1/2 cup (95g) | 66.5 | 0.4 | - | 0.6 | - |
Green peas, cooked | 1/2 cup (80g) | 65.5 | 0.4 | - | 0.5 | - |
Blueberries | 1/2 cup (74g) | 65 | 0.4 | - | 0.5 | - |
Strawberries | 1/2 cup (72g) | 65 | 0.4 | - | 0.5 | - |
Boysenberries | 1/2 cup (66g) | 64.7 | 0.4 | - | 0.5 | - |
Lychees | 1/2 cup (95g) | 63.5 | 0.4 | - | 0.5 | - |
Cumin | 1 tsp (2g) | 62.1 | 0.4 | - | 0.5 | - |
Brussels sprouts, cooked | 1/2 cup (78g) | 61.6 | 0.4 | - | 0.5 | - |
Sweet potato, cooked | 1/2 cup (100g) | 61 | 0.4 | - | 0.5 | - |
Plum | 2 medium (132g) | 58 | 0.3 | - | 0.5 | - |
Tuna, cooked | 3 oz (85g) | 57.8 | 0.3 | - | 0.5 | - |
Banana | medium (118g) | 54.3 | 0.3 | - | 0.5 | - |
Apricot | 2 apricots (70g) | 53.8 | 0.3 | - | 0.4 | - |
Jackfruit | 1/2 cup (82,5g) | 52 | 0.3 | - | 0.4 | - |
Cloves | 1 tsp (2g) | 51.7 | 0.3 | - | 0.4 | - |
Apple | medium (120g) | 51.6 | 0.3 | - | 0.4 | - |
Pear | medium (178g) | 51.6 | 0.3 | - | 0.4 | - |