These Foods Have More Omega-6 Than Peanut Butter

When we lifted the lid on the differences between omega-3 and omega-6 polyunsaturated fats, we noted that people eat more of the latter than the former. Opinions about that supposed imbalance have U-turned, and scientists and medical professionals now encourage everyone to focus on eating more sources of omega-3 rather than fewer omega-6-rich foods (via Harvard Health). That's good news for fans of peanut butter, which, according to USDA measurements, packs almost 10 grams of omega-6 (which scientists call PUFA 18:2 n-6) for every 100 grams. While that's a good excuse to crack open a fresh jar of PB, there are a handful of foods that serve up even more omega-6. Even better, some sources of omega-6 can help to keep our cholesterol and blood sugar in check.

Top of the heap is corn oil, which contains a whopping 51.9 grams per every 100-gram serving, easily outstripping the omega-6 daily recommended intake of 17 grams for men and 12 for women. Sunflower oil provides a shade over 20 grams for every 100 grams. Walnuts can also boost your omega-6 intake, as a 100-gram portion contains 30.8 grams of the fatty acids, and even a handful has around 6.2 grams. Next up is canola oil, which serves up almost 18 grams of omega-6, while safflower oil has a respectable 13.6 grams in every 100 grams. Last but not least, 100 grams of almond butter contains 12.6 grams of omega-6.

We'd bet that millions of people cook with canola, corn, sunflower, and safflower oils, taking advantage of their high smoke points and neutral flavors. That latter characteristic also makes them ideal for other culinary uses, including home-made salad dressings and mayonnaise (particularly cold-pressed versions of these oils, which often have lower smoke points). They're also perfect for thinning out chocolate for dipping or drizzling over steamed or pan-fried foods to give dishes a touch more richness. Want a healthier alternative to butter in your baking? Sub in one of these oils and wait for the compliments about the texture of your cake to roll in! This ingredient will give your grilled cheese 10 times the flavor, but if you're fresh out, a dab of omega-6-rich oils will do a good job, too.

The earthy sweetness of walnuts is delicious, but they're not just good for tossing into salads or adding to brownies. Blitz them into home-made hummus or pesto to give these two classics a twist, or blend them with edamame, Greek yogurt, and garlic for a yummy dip. Almond butter has all the flexibility of PB, but alongside a smidge more omega-6, it also has more fiber, calcium, and iron. We love it dolloped onto a baked sweet potato with sliced banana for a better-for-you breakfast, or we might use it as the base for a batch of paleo waffles.