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 | – |
For Table Legend & Data Sources Information click here.
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 | – |
For Table Legend & Data Sources Information click here.
