8. Snacks Made with Omega-6 Rich Fats
You can determine the amount of linoleic acid or omega-6 on a particular snack depending on the oil or fat used to make them. The total omega-6 present per ounce of reduced fat potato chips is 3,366 mg. Other snacks with high omega-6 include corn chips (5,082 mg), barbecue chips (4,183 mg), popcorn (6,255 mg), potato chips (5,160 mg), cheese tortilla chips (3,695 mg) and corn tortilla chips (2,720 mg).
9. Sunflower Seeds
Seeds, like nuts, are a healthy source of essential omega-6 fatty acids. An ounce of sunflower seeds provides 9,558 mg of omega-6 and pumpkin seeds contain 5,791 mg. Chia and flax seeds also have an excellent omega-3 to omega-6 ratio. 1 to 2 tablespoons of seeds a day is more than enough; they are full of nutrients you don’t have to consume a lot of them.
