Nutrient glossary
What is omega-6?
Omega-6 is an essential fat family from seeds, nuts and their oils that almost everyone already gets enough of.
Reviewed 20 July 2026. General information, not medical advice.
The short version
Omega-6 fats, mostly linoleic acid, are essential for skin and cell function, and they lower LDL cholesterol when they replace saturated fat. They are abundant in sunflower, corn and soya oils, nuts and seeds, so shortfalls are rare in a modern diet.
Because nobody needs coaching to eat more of it, Nutrigate tracks omega-6 as reference information rather than a gap to fill.
Daily reference (context, not a goal)
17 g a day
This is the fixed adult reference used across these pages. In the app, your amount adjusts to your body and way of eating.
Where omega-6 concentrates
| Food | Per serving | Per 100g |
|---|---|---|
| Walnuts | 10.7 g | 38.1 g |
| Hemp Seeds | 8.6 g | 28.7 g |
| Sunflower Seeds | 6.4 g | 23 g |
| Mayonnaise | 5.9 g | 39.1 g |
| Pumpkin Seeds | 5.8 g | 20.8 g |
| Pecans | 5.8 g | 20.6 g |
| Brazil Nuts | 4.8 g | 23.9 g |
| Peanuts | 4.4 g | 15.6 g |
Shown for awareness: the reference for omega-6 is a stay-under or context amount, so this table is about knowing where it lives, not chasing more of it.
Common questions
- Should I worry about my omega-6 to omega-3 ratio?
- The stronger evidence points at absolute omega-3 intake, not the ratio. Raising omega-3 helps; cutting omega-6 is not the lever.
- Which foods are high in omega-6?
- Sunflower seeds, walnuts, most liquid seed oils, nuts and margarines made from them.