Foods Highest in PUFA 18:2 n-6 c,c

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Top 50 whole foods per 100g, from USDA Standard Reference and Foundation databases

Oil, industrial, soy, low linolenic ranks #1 of 50 for PUFA 18:2 n-6 c,c, at 55.7G per 100g.

What These PUFA 18:2 n-6 c,c Rankings Mean

This ranking surfaces the top 50 whole foods for PUFA 18:2 n-6 c,c, pulled from USDA Standard Reference Legacy and Foundation databases. Those two sources intentionally exclude branded and processed entries, which keeps the list focused on raw ingredients where nutrient content reflects the food itself rather than fortification or recipe adjustments. There is no established FDA Daily Value for PUFA 18:2 n-6 c,c, so amounts are reported in absolute terms (G per 100g edible portion).

At the top of the ranking sits Oil, industrial, soy, low linolenic, delivering 55.7G per 100g. The top three (Oil, industrial, soy, low linolenic, Oil, corn, industrial and retail, all purpose salad or cooking, Oil, industrial, soy, refined, for woks and light frying) together form a practical "big lever" set, foods where a single serving meaningfully moves daily intake. The visual bars beside each row scale against the top food, so you can see at a glance whether a lower-ranked food is still a strong source or a distant runner-up.

Because this page excludes branded products, it is the right tool for comparing whole-food cooking choices rather than packaged-food shopping decisions, for those, the per-food pages and the branded search tools cover the same nutrient at product level. All values are reported per 100g edible portion, which means the raw numbers can be directly compared but real-world servings differ (a 100g portion of spinach is very different from 100g of almonds by volume). The nutrition guides linked below explain how to translate % DV and per-100g figures into practical daily targets and how to read nutrition labels when comparing whole foods to their processed equivalents.

→ Compare the top three PUFA 18:2 n-6 c,c sources side-by-side

# Food Amount % DV
1 Oil, industrial, soy, low linolenic 55.7 G -
2 Oil, corn, industrial and retail, all purpose salad or cooking 53.2 G -
3 Oil, industrial, soy, refined, for woks and light frying 51.2 G -
4 Oil, industrial, soy, ultra low linolenic 50.8 G -
5 Oil, soybean, salad or cooking 50.4 G -
6 Oil, vegetable, soybean, refined 50.1 G -
7 Oil, cooking and salad, ENOVA, 80% diglycerides 45.4 G -
8 Oil, industrial, soy (partially hydrogenated ) and soy (winterized), pourable clear fry 38.9 G -
9 Salad dressing, mayonnaise, regular 38.9 G -
10 Seeds, sunflower seed kernels, oil roasted, with salt added 34.1 G -
11 Seeds, sunflower seed kernels, oil roasted, without salt 34.1 G -
12 Nuts, walnuts, black, dried 33.8 G -
13 Shortening, industrial, soy (partially hydrogenated), pourable liquid fry shortening 32.2 G -
14 Oil, industrial, soy (partially hydrogenated), multiuse for non-dairy butter flavor 31.8 G -
15 Shortening, industrial, soy (partially hydrogenated ) and corn for frying 30.4 G -
16 Oil, industrial, soy (partially hydrogenated), principal uses popcorn and flavoring vegetables 30.2 G -
17 Oil, industrial, mid-oleic, sunflower 28.7 G -
18 Seeds, hemp seed, hulled 27.4 G -
19 Sesame butter, creamy 26.1 G -
20 Sauce, horseradish 25.3 G -
21 Nuts, brazilnuts, dried, unblanched 23.9 G -
22 Shortening, vegetable, household, composite 23.8 G -
23 Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D 23.4 G -
24 Margarine-like, vegetable oil spread, 60% fat, tub, with salt 23.4 G -
25 Oil, corn and canola 23.0 G -
26 Salad dressing, ranch dressing, regular 22.2 G -
27 Margarine, regular, 80% fat, composite, stick, without salt, with added vitamin D 21.5 G -
28 Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D 21.5 G -
29 Margarine, regular, 80% fat, composite, stick, without salt 21.5 G -
30 Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils 21.5 G -
31 Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, with salt 21.1 G -
32 Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D 21.0 G -
33 Margarine, regular, 80% fat, composite, tub, with salt 21.0 G -
34 Margarine-like, margarine-butter blend, soybean oil and butter 20.9 G -
35 Seeds, pumpkin and squash seed kernels, dried 20.7 G -
36 Oil, sunflower 20.5 G -
37 Margarine, margarine-like vegetable oil spread, 67-70% fat, tub 20.4 G -
38 Salad dressing, french dressing, commercial, regular 20.0 G -
39 Seeds, pumpkin and squash seed kernels, roasted, with salt added 19.6 G -
40 Seeds, pumpkin and squash seed kernels, roasted, without salt 19.6 G -
41 Oil, industrial, canola for salads, woks and light frying 18.6 G -
42 Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy 18.4 G -
43 Margarine Spread, 40-49% fat, tub 18.3 G -
44 Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying 17.7 G -
45 Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER 17.4 G -
46 Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick 17.3 G -
47 Snacks, corn-based, extruded, puffs or twists, cheese-flavor 17.1 G -
48 Salad dressing, coleslaw 16.7 G -
49 Snacks, corn-based, extruded, chips, plain 16.0 G -
50 Sauce, pesto, CLASSICO, basil pesto, ready-to-serve 15.9 G -

Frequently Asked Questions

What food is highest in PUFA 18:2 n-6 c,c?

Oil, industrial, soy, low linolenic is the food highest in PUFA 18:2 n-6 c,c, with 55.7G per 100g.

How much PUFA 18:2 n-6 c,c do I need per day?

There is no established FDA Daily Value for PUFA 18:2 n-6 c,c. Consult a healthcare professional for guidance on appropriate intake levels.

What are good whole food sources of PUFA 18:2 n-6 c,c?

Top whole food sources of PUFA 18:2 n-6 c,c include Oil, industrial, soy, low linolenic, Oil, corn, industrial and retail, all purpose salad or cooking, Oil, industrial, soy, refined, for woks and light frying, and more. These rankings are based on USDA Standard Reference and Foundation food data, measured per 100g edible portion.

Source: USDA FoodData Central — Standard Reference Legacy and Foundation databases. Branded and processed products are excluded. All values per 100g edible portion.
Source: FDA Daily Value reference — PUFA 18:2 n-6 c,c (no established DV) based on a 2,000-calorie diet.
This information is for reference only and should not replace professional dietary advice.

Read our methodology , how this data is sourced, computed, and verified.