Top 35 Foods Highest in Linoleic Acid (Omega-6 PUFA) (USDA Per 100g Ranking)

Ranked across 2,500 verified whole USDA foods by Linoleic Acid (Omega-6 PUFA) (g per 100g) with % Daily Value, calorie density, and macro ratios. Essential polyunsaturated fatty acid required for epidermal skin barrier ceramides.

USDA Leaderboard: Top 35 Foods Highest in Linoleic Acid (Omega-6 PUFA) (USDA Per 100g Ranking)

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: Nuts, walnuts, black, dried (33.8 g per 100g).

Rank	USDA Food Item	Linoleic Acid (Omega-6 PUFA) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Nuts, walnuts, black, dried	33.8 g	100%	5.45 g	619 kcal · 24.1g P
#2	Sunflower seeds, plain, unsalted	32.8 g	100%	5.63 g	582 kcal · 19.3g P
#3	Sunflower seeds, plain, salted	32.4 g	100%	5.63 g	575 kcal · 19.1g P
#4	Sunflower seeds, flavored	31.3 g	100%	5.52 g	567 kcal · 18.4g P
#5	Blue or roquefort cheese dressing	24.3 g	100%	5.02 g	484 kcal · 1.37g P
#6	Nuts, pecans	20.6 g	100%	2.99 g	691 kcal · 9.17g P
#7	Avocado dressing	20.4 g	100%	4.79 g	427 kcal · 1.9g P
#8	Pumpkin seeds, unsalted	19.6 g	100%	3.41 g	574 kcal · 29.8g P
#9	Pumpkin seeds, salted	19.4 g	100%	3.41 g	567 kcal · 29.5g P
#10	Cheese flavored corn snacks	17.4 g	100%	3.07 g	567 kcal · 5.46g P
#11	Snacks, potato chips, sour-cream-and-onion-flavor	17.3 g	100%	3.27 g	531 kcal · 8.1g P
#12	Bacon and tomato dressing	17.2 g	100%	5.29 g	326 kcal · 1.8g P
#13	Salad dressing, bacon and tomato	17.2 g	100%	5.29 g	326 kcal · 1.8g P
#14	Peanuts, spanish, raw	17.2 g	100%	3.02 g	570 kcal · 26.1g P
#15	Salad dressing, coleslaw	16.8 g	100%	4.15 g	404 kcal · 0.85g P
#16	Corn chips, reduced sodium	16.7 g	100%	3.03 g	549 kcal · 6.84g P
#17	Corn chips, flavored	16.5 g	100%	3.04 g	543 kcal · 6.11g P
#18	Peanuts, valencia, raw	16.5 g	100%	2.89 g	570 kcal · 25.1g P
#19	Corn chips, plain	16 g	100%	2.99 g	535 kcal · 6.12g P
#20	Tofu, dried-frozen (koyadofu)	15.1 g	100%	3.17 g	477 kcal · 52.5g P
#21	Onion dip, regular	15.1 g	100%	4.36 g	346 kcal · 2.15g P
#22	Spinach dip, regular	15.1 g	100%	4.38 g	345 kcal · 2.35g P
#23	Peanuts, virginia, raw	14.7 g	100%	2.6 g	563 kcal · 25.2g P
#24	Mayonnaise, made with tofu	14.5 g	100%	4.51 g	322 kcal · 5.95g P
#25	Snacks, popcorn, cheese-flavor	14.5 g	100%	2.76 g	526 kcal · 9.3g P
#26	Chicken, broilers or fryers, separable fat, raw	13.3 g	94.7%	2.11 g	629 kcal · 3.73g P
#27	Artichoke dip	13.2 g	94.2%	3.98 g	331 kcal · 3.86g P
#28	Spinach and artichoke dip	13.2 g	94.1%	4.01 g	329 kcal · 4.21g P
#29	Nuts, pistachio nuts, dry roasted, with salt added	13.1 g	93.8%	2.31 g	569 kcal · 21.1g P
#30	Nuts, almonds, blanched	12.4 g	88.3%	2.1 g	590 kcal · 21.4g P
#31	Nuts, almonds	12.3 g	88%	2.13 g	579 kcal · 21.1g P
#32	Blue or roquefort cheese dressing, light	12.2 g	87%	4.06 g	300 kcal · 1.44g P
#33	Snacks, potato chips, lightly salted	12 g	85.6%	2.14 g	560 kcal · 6.72g P
#34	Snacks, tortilla chips, nacho cheese	12 g	85.5%	2.31 g	519 kcal · 7.36g P
#35	Potato chips, lightly salted	12 g	85.4%	2.14 g	559 kcal · 6.71g P

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