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Omega 6 Calories
Essential fatty acid, required for cell function
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Omega 6 (14 g) has 126 calories. That works out to 900 calories per 100 g. It contains 0 g of carbs, 0 g of protein, 14 g of fat and 0 g of fiber. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Omega 6 Nutrition Facts
Selected: 1 tablespoon (medium) · 14 g
126
KCAL / 14G
Carbs
0g
· 0% DV
Protein
0g
· 0% DV
Fat
14g
· 18% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 0% · Fat 100%
Omega 6 nutrition facts table · 1 tablespoon (medium) (14 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 126 kcal | |
| Total fat | 14 g | 18% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 0 g | 0% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Omega 6?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 14 g | 126 kcal |
| 1 teaspoon (small) | 4 g | 36 kcal |
| 10 g | 10 g | 90 kcal |
| 2 tablespoon (large) | 28 g | 252 kcal |
| 1 ounce (medium) | 28 g | 252 kcal |
| 50 g | 50 g | 450 kcal |
| 100 g | 100 g | 900 kcal |
| 1 cup (large) | 220 g | 1980 kcal |
Calculated from 900 calories per 100 g.
Frequently Asked Questions About Omega 6
What is omega-6, and why does the body need it?
Omega-6 is a family of polyunsaturated fatty acids that supports cell membranes and other normal body functions. Some omega-6 fats are essential, meaning the body cannot make them and must get them from food.
Which foods are highest in omega-6?
Common concentrated sources of omega-6 include sunflower, soybean, corn, and safflower oils. Nuts and seeds also contribute, as do many packaged foods made with these oils; the amount varies by ingredient and portion.
Does omega-6 cause inflammation?
Omega-6 from foods has not been shown to automatically cause harmful inflammation in healthy people. These fats have normal roles in the body, so avoiding all omega-6 foods is not a well-supported way to prevent inflammation.
What is the difference between omega-6 and omega-3?
Omega-6 and omega-3 are distinct families of essential fats with different food sources and roles in the body. Omega-6 is common in many plant oils, while omega-3 is found in foods such as oily fish, flaxseed, and walnuts.
Should I balance omega-6 with omega-3?
Eating sources of both omega-6 and omega-3 is a sensible part of a varied diet, but there is no single ideal ratio for everyone. Rather than tracking a ratio, include foods such as nuts, seeds, plant oils, and oily fish.
Can you get too much omega-6 from vegetable oils?
It is possible to consume a lot of omega-6 when meals rely heavily on oils rich in it, but omega-6 itself is not inherently harmful. Consider the overall pattern of foods you eat instead of treating one oil as toxic.
What are the symptoms of omega-6 deficiency?
Omega-6 deficiency is uncommon when someone eats a varied diet. A severe deficiency can cause dry, scaly skin and other problems, but those symptoms have many possible causes and cannot diagnose a deficiency on their own.
Do omega-6 supplements have any benefits?
Most people do not need omega-6 supplements because these fats are widely available in foods. Supplements are not a proven shortcut to better health; ask a clinician before taking one if you have a medical condition or use medication.
How much omega-6 should you eat per day?
There is no single daily amount that applies to everyone; needs vary with age and energy requirements. Most people get omega-6 through ordinary foods and cooking oils, so a separate supplement is usually unnecessary.
Does omega-6 make you gain weight?
Omega-6 does not cause weight gain by itself, but oils containing it are energy-dense. Using generous amounts can add substantially to a meal’s overall energy, so the quantity used matters more than the omega-6 label.
Omega 6 Vitamins & Minerals
Vitamins
Vitamin A
0µg · 0% DV
B1
0mg · 0% DV
B2
0mg · 0% DV
B3
0mg · 0% DV
Minerals
Calcium
0mg · 0% DV
Iron
0mg · 0% DV
Magnesium
0mg · 0% DV
Zinc
0mg · 0% DV
Sodium
0mg · 0% DV
Potassium ⭐
0mg · 0% DV
Omega 6 Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Omega 6
To burn the 126 calories in 1 tablespoon (medium) (14 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Omega 6?
Omega 6 is a family of fatty acids found in foods such as vegetable oils, nuts and seeds, rather than a dish or a single cooking oil. Some members, including linoleic acid, are essential fatty acids: they must come from food and are needed for normal cell function. Common sources include sunflower oil, soybean oil, walnuts and sunflower seeds.
Most people eat omega 6 as part of everyday cooking or in salad dressings, rather than as a separate ingredient. It is energy-dense: the table lists 900 calories per 100 g, reflecting its entirely fat-based composition. It fits plant-based as well as other eating patterns. For variety, use a mix of cooking oils and include nuts or seeds in meals, instead of relying on just one source.
How Nutritious Is Omega 6?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Omega 6 Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Omega 6 Contain Allergens?
No known major allergens
Which Diets Is Omega 6 Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Omega 6 Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
14g
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Nutrition data compiled from USDA FoodData Central and scientific sources.