nutrient
Linoleic acid
Linoleic acid is an essential omega-6 polyunsaturated fatty acid found in many plant oils, nuts and seeds.
It is a structural fatty acid and precursor in the omega-6 family; its dietary context is distinct from that of omega-3 fatty acids.
The essential omega-6 parent
Humans cannot introduce the first omega-6 double bond, so linoleic acid must come from the diet. It can be elongated and desaturated into other omega-6 fatty acids, including arachidonic acid.
Food sources
Per 100 g| Food | Per 100 g |
|---|---|
| Almonds, dry-roasted and salted | 14.5 g |
| Hummus, commercial | 6.81 g |
| Ground flaxseed | 5.26 g |
| Atlantic salmon, farmed, raw | 2.15 g |
| Braised chicken drumstick | 1.05 g |
Show 9 more foods
| Food | Per 100 g |
|---|---|
| Soy milk, unsweetened and shelf-stable | 0.99 g |
| Braised chicken breast | 0.6 g |
| Roasted beef tenderloin | 0.33 g |
| Plain whole-milk yogurt | 0.08 g |
| Salmon | 0.05 g |
| Cottage cheese, 2% fat | 0.05 g |
| Low-fat milk, 1% and fortified | 0.03 g |
| Light tuna, canned in water, drained | 0.01 g |
| Greek yogurt, plain nonfat | 0.01 g |
About these amounts
These values describe the named food and preparation. A 100 g comparison is not a suggested serving. Small amounts are rounded for display; an unreported amount is not zero.
Portions recorded by the source
- Almonds, dry-roasted and salted: 1 cup (135 g) — 19.58 g.
- Hummus, commercial: 2 tablespoon (33.9 g) — 2.31 g.
- Braised chicken drumstick: 1 drumstick (104 g) — 1.09 g.
- Braised chicken breast: 1 piece (174 g) — 1.04 g.
- Roasted beef tenderloin: 1 roast (462 g) — 1.52 g.
- Cottage cheese, 2% fat: 1 cup (220 g) — 0.11 g.
- Low-fat milk, 1% and fortified: 1 cup (246 g) — 0.06 g.
- Light tuna, canned in water, drained: 1 can (142 g) — 0.02 g.
- Greek yogurt, plain nonfat: 1 container (156 g) — 0.02 g.
The source records and EFSA guidance are linked in References below.
Related topics
Polyunsaturated fat includes Linoleic acid
Linoleic acid is an omega-6 polyunsaturated fatty acid.
Linoleic acid can be converted to Arachidonic acid
Linoleic acid is a precursor in the omega-6 pathway that can produce arachidonic acid.
Worth knowing
EFSA reference wording. EFSA proposes an adequate intake of 4% of energy for linoleic acid in adults.
A closer look
Omega families are separate
Linoleic acid and ALA are both essential fatty acids but belong to different omega families. Similar naming does not make their pathways interchangeable.
It can supply arachidonic acid
Arachidonic acid can be formed downstream from linoleic acid through elongation and desaturation.
References
Source-checked local draft.
Human editorial review pending.
- European Food Safety AuthorityScientific Opinion on Dietary Reference Values for fats, including saturated fatty acids, polyunsaturated fatty acids, monounsaturated fatty acids, trans fatty acids, and cholesterolChecked 2026-09-05
- U.S. Department of Agriculture, Agricultural Research ServiceFoodData Central Foundation Foods, April 2026 JSON releaseChecked 2026-09-05
- NIH Office of Dietary SupplementsVitamin D: Fact Sheet for Health ProfessionalsChecked 2026-09-05
- USDA Agricultural Research ServiceFoodData CentralChecked 2026-09-04
Take it into the kitchen
Explore this nutrient in simple meals. Recipe pages show estimated amounts and missing data.
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