Omega 6 Foods to Avoid

omega-6-foods-to-avoid-2Omega 6 refers to a group of polyunsaturated fatty acids, which have over the past few years gained eminence in diets. It is important to note that recent researches confirm that high levels of omega 6 fatty acids in the body can increase the risk of autoimmune diseases, inflammatory, cancer and cardiovascular disease. The researchers suggest that the levels of omega 3 fatty acids in the body should be generally higher than those of omega 6.

This article presents to you a catalog of top omega 6 producer foods that should actually be avoided. The article additionally provides values in brackets, which clarify the amount of omega 6 fatty acids available in the foods per weight unit used (tablespoon, ounces and sizes served). They are categorized as:-

  • Vegetables
  • Salad Dressings
  • Seeds& Nuts
  • Snacks
  • Fast Foods


This set of ingredients contains averagely 10447mg of omega 6 in every tablespoon (approximately 14g). They include vegetable fats & oils rich in high amounts of omega 6 such as, Margarine (3323mg), Shortening (4771mg), Soybean Oil (7059mg), Wheat Germ Oil (7672mg), Corn Oil (7452mg), Sunflower Oil (9198mg) and Grape Seed Oil (9744mg).

Mayonnaise and Salad Dressings (Weighed In Terms Of Tablespoons)

mayonnaiseTypically, this category comprises of ingredients that are essentially rich in averagely 5481mg of omega 6 fatty acids, for every 14g (tablespoon) of the ingredient. They include: Thousand Island (2539mg), Italian Dressing (2774mg), Honey Mustard Dressing (3019mg), Light Mayonnaise (3423mg), Sesame Seed Dressing (3480mg), Peppercorn Dressing (3771mg), Caesar Dressing (4346mg) and French dressing (2927mg).

Crushed Seeds & Nuts (Weighed In Terms Of Tablespoons)

This group comprises of majorly seeds that are rich in high omega 6 fatty acids. They actually include: Almonds (3785mg), Peanuts (4055mg), Pumpkin Seeds (5791mg), Pecan Nuts (6315mg), Brazil Nuts (6686mg), Pine Nuts (6967mg), Sesame Seeds (7064mg), Walnuts (10666mg), and Sunflower Seeds (46082mg). Experts recommend that you use Black Cumin Seeds, Chardonnay Grape Seeds, Black Raspberry Seeds instead of the above mentioned.

Snacks Rich in High Omega 6 Fatty Acids

This category encompasses of products that are actually weighed in terms of ounce, which is equal to 28 grams. They include: Corn Tortilla Chips (2720mg), Popcorn (6255mg), Cheese Tortilla Chips (3695mg), Potato Chips (5160mg), Reduced Fat Potato Chips (3366mg), Barbecue Chips (4183mg), Corn Chips (5082mg), and Cheese Flavor Corn Puffs (4809mg). It is important to note that in this case the amount of omega 6 fatty acids in the snacks greatly depends on the oil used to make them.

Fast Foods Rich in Omega 6 Fatty Acids

food-to-avoid-burgerThis set include of foods weighed according the sizes served. Small serves weigh averagely 91 grams. The amounts provided in brackets of this paragraph refer to the amount of Omega 6s available in small sizes of the foods. They include: Popcorn Chicken (5247mg), Wendy’s French Fries (12449mg), Burger King Hash Browns (13504mg), McDonald’s Fillet-O-Fish (6925mg), Tuna Subway (28208mg), and TGI Friday’s Chicken Fingers (20916mg).

Generally, it is very important to shun from the consumption of the foods listed in this article. Especially for people suffering from chronic diseases such as inflammatory, cancer and heart disease, they could lead to death.

Basically, the level of omega 6 fatty acids in the body should not exceed that of omega 3 fatty acids. Omega 3 helps a lot in dealing with effects that could result from having high levels of omega 6 fatty acids in the body. The compound helps a lot in healing inflammation, heart disease and cancer, which are rampant when you consume excessive omega 6 fatty acids.