Top 35 Foods Highest in Linoleic Acid (Omega-6 PUFA) Per 100 Calories (Nutrient Density)

Maximize Linoleic Acid (Omega-6 PUFA) (g) while staying in a calorie deficit: USDA foods ranked by Linoleic Acid (Omega-6 PUFA) delivered per 100 kcal of energy. Essential polyunsaturated fatty acid required for epidermal skin barrier ceramides.

USDA Leaderboard: Top 35 Foods Highest in Linoleic Acid (Omega-6 PUFA) Per 100 Calories (Nutrient Density)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Sunflower seeds, plain, salted (32.4 g per 100g).

Rank	USDA Food Item	Linoleic Acid (Omega-6 PUFA) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Sunflower seeds, plain, salted	32.4 g	100%	5.63 g	575 kcal · 19.1g P
#2	Sunflower seeds, plain, unsalted	32.8 g	100%	5.63 g	582 kcal · 19.3g P
#3	Sunflower seeds, flavored	31.3 g	100%	5.52 g	567 kcal · 18.4g P
#4	Nuts, walnuts, black, dried	33.8 g	100%	5.45 g	619 kcal · 24.1g P
#5	Bacon and tomato dressing	17.2 g	100%	5.29 g	326 kcal · 1.8g P
#6	Salad dressing, bacon and tomato	17.2 g	100%	5.29 g	326 kcal · 1.8g P
#7	Blue or roquefort cheese dressing	24.3 g	100%	5.02 g	484 kcal · 1.37g P
#8	Avocado dressing	20.4 g	100%	4.79 g	427 kcal · 1.9g P
#9	Carrots, raw, salad with apples	8.32 g	59.4%	4.6 g	181 kcal · 0.85g P
#10	Mayonnaise, made with tofu	14.5 g	100%	4.51 g	322 kcal · 5.95g P
#11	Peppers, sweet, green, sauteed	5.13 g	36.6%	4.42 g	116 kcal · 0.78g P
#12	Spinach dip, regular	15.1 g	100%	4.38 g	345 kcal · 2.35g P
#13	Onion dip, regular	15.1 g	100%	4.36 g	346 kcal · 2.15g P
#14	Crab salad	8.12 g	58%	4.32 g	188 kcal · 9.4g P
#15	Lobster salad	7.83 g	55.9%	4.19 g	187 kcal · 10.3g P
#16	Apple salad with dressing	7.52 g	53.7%	4.18 g	180 kcal · 1.45g P
#17	Salad dressing, coleslaw	16.8 g	100%	4.15 g	404 kcal · 0.85g P
#18	Shrimp salad	8.11 g	58%	4.14 g	196 kcal · 10.7g P
#19	Tuna salad, made with mayonnaise	8.03 g	57.4%	4.14 g	194 kcal · 10.1g P
#20	Blue or roquefort cheese dressing, light	12.2 g	87%	4.06 g	300 kcal · 1.44g P
#21	Chipotle dip, yogurt based	7.63 g	54.5%	4.04 g	189 kcal · 7.93g P
#22	Spinach and artichoke dip	13.2 g	94.1%	4.01 g	329 kcal · 4.21g P
#23	Vegetable dip, yogurt based	7.64 g	54.6%	4 g	191 kcal · 8.16g P
#24	Artichoke dip	13.2 g	94.2%	3.98 g	331 kcal · 3.86g P
#25	Tuna salad with egg	7.45 g	53.2%	3.92 g	190 kcal · 10.3g P
#26	Ranch dip, yogurt based	7.64 g	54.6%	3.92 g	195 kcal · 8.48g P
#27	Carrots, raw, salad	8.16 g	58.3%	3.85 g	212 kcal · 1.25g P
#28	Spinach dip, yogurt based	6.01 g	43%	3.78 g	159 kcal · 7.02g P
#29	Onion dip, yogurt based	6.01 g	43%	3.76 g	160 kcal · 6.82g P
#30	Tofu, fried	10 g	71.7%	3.72 g	270 kcal · 18.8g P
#31	Peppers, sweet, red, sauteed	4.94 g	35.3%	3.72 g	133 kcal · 1.04g P
#32	Chicken or turkey salad, made with mayonnaise	8.55 g	61.1%	3.64 g	235 kcal · 13.9g P
#33	Salmon salad	7.73 g	55.2%	3.63 g	213 kcal · 10.8g P
#34	Ham or pork salad	8.22 g	58.7%	3.57 g	230 kcal · 13.3g P
#35	Chicken or turkey salad with egg	7.92 g	56.5%	3.47 g	228 kcal · 13.8g P

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