Linoleic Acid (Omega-6)
Essential omega-6 fatty acid the body cannot produce. Needed for cell membranes and inflammatory response. Found in vegetable oils, nuts, and seeds.
Recommended Daily Allowance (RDA)
Daily Requirements by Life Stage 16 groups
| Life Stage | RDA / AI (g/day) | Upper Limit (g/day) |
|---|---|---|
| Children 1-3 years | 7.0 * | — |
| Children 4-8 years | 10.0 * | — |
| Males 9-13 years | 12.0 * | — |
| Females 9-13 years | 10.0 * | — |
| Males 14-18 years | 16.0 * | — |
| Females 14-18 years | 11.0 * | — |
| Males 19-30 years | 17.0 * | — |
| Females 19-30 years | 12.0 * | — |
| Males 31-50 years | 17.0 * | — |
| Females 31-50 years | 12.0 * | — |
| Males 51-70 years | 14.0 * | — |
| Females 51-70 years | 11.0 * | — |
| Males 70+ years | 14.0 * | — |
| Females 70+ years | 11.0 * | — |
| Pregnancy | 13.0 * | — |
| Lactation | 13.0 * | — |
* = Adequate Intake (AI) where no RDA established
Top Foods Highest in Linoleic Acid (Omega-6)
Amount per 100g serving. Values in g per 100g.
Foods Highest in Linoleic Acid (Omega-6) (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Oil, safflower, salad or cooking, linoleic, (over 70%) | 74.6 g | Fats and Oils |
| 2 | Oil, grapeseed | 69.6 g | Fats and Oils |
| 3 | Oil, sunflower, linoleic, (approx. 65%) | 65.7 g | Fats and Oils |
| 4 | Oil, poppyseed | 62.4 g | Fats and Oils |
| 5 | Oil, industrial, soy, low linolenic | 56.0 g | Fats and Oils |
| 6 | Oil, wheat germ | 54.8 g | Fats and Oils |
| 7 | Oil, corn, industrial and retail, all purpose salad or cooki | 53.5 g | Fats and Oils |
| 8 | Oil, walnut | 52.9 g | Fats and Oils |
| 9 | Oil, soybean, salad or cooking | 52.9 g | Fats and Oils |
| 10 | Salad dressing, mayonnaise, soybean and safflower oil, with | 52.0 g | Fats and Oils |
| 11 | Oil, cottonseed, salad or cooking | 51.5 g | Fats and Oils |
| 12 | Oil, industrial, soy, refined, for woks and light frying | 51.3 g | Fats and Oils |
| 13 | Oil, industrial, soy, ultra low linolenic | 50.9 g | Fats and Oils |
| 14 | Oil, tomatoseed | 50.8 g | Fats and Oils |
| 15 | Oil, vegetable, soybean, refined | 50.3 g | Fats and Oils |
| 16 | Oil, cooking and salad, ENOVA, 80% diglycerides | 45.9 g | Fats and Oils |
| 17 | Oil, soybean, salad or cooking, (partially hydrogenated) and | 45.3 g | Fats and Oils |
| 18 | Oil, industrial, soy (partially hydrogenated ) and soy (wint | 41.0 g | Fats and Oils |
| 19 | Oil, sesame, salad or cooking | 40.7 g | Fats and Oils |
| 20 | Mayonnaise dressing, no cholesterol | 40.6 g | Fats and Oils |
Health Effects of Linoleic Acid (Omega-6)
Linoleic acid (LA) is an essential omega-6 polyunsaturated fatty acid that the body cannot synthesize. It is a major structural component of cell membranes and a precursor to arachidonic acid and eicosanoids.
LA deficiency causes dry, scaly skin, poor growth, and impaired wound healing. Very rare on modern diets, which typically provide abundant omega-6 from vegetable oils.
Excessive omega-6 without adequate omega-3 may promote inflammation (though this is debated). Most Western diets have omega-6:omega-3 ratios of 15-20:1 vs evolutionary estimates of 1-4:1.
Absorption & Interactions
Absorbed like other fatty acids in the small intestine. LA is the most abundant PUFA in most diets, primarily from vegetable oils (soybean, corn, sunflower, safflower).
Frequently Asked Questions
How much Linoleic Acid (Omega-6) do I need per day?
Adult males need 17.0 g/day and adult females need 12.0 g/day.
Which food has the most Linoleic Acid (Omega-6)?
The food highest in Linoleic Acid (Omega-6) is Oil, safflower, salad or cooking, linoleic, (over 70%) with 74.6 g per 100g.
What does Linoleic Acid (Omega-6) do in the body?
Essential omega-6 fatty acid the body cannot produce. Needed for cell membranes and inflammatory response. Found in vegetable oils, nuts, and seeds.