Omega-6 fatty acids are the most common polyunsaturated fat consumed in the US diet.   The top three sources of omega-6 fat in the American diet are soybean oil, cottonseed oil and corn oil.  You'll find them as key ingredients in margarine, mayonnaise, salad dressings, snack foods, processed foods and fast foods.  They are also high in so-called health foods such as granola and veggie burgers.

There are two key dietary omega-6 fatty acids, one found in plants, called linoleic acid and the other is found in animal foods, arachidonic acid. 

The omega-6 fat listed in the table below is from linoleic acid.  Notice how some of the perceived healthy foods are high in omega-6 fat, exceeding the ceiling recommendation of 6.7 grams maximum/day (see International Guidelines link for more details).

Foods High in Omega-6 Fat*	Omega-6 fat (grams)	% Maximum  (6.7 grams/day)
Oils (per 1 Tablespoon)
Safflower oil	10.1	151%
Grapeseed oil	9.5	142%
Vegetable oil	7.9	118%
Wheat germ oil	7.5	112%
Corn oil	7.3	109%
Walnut oil	7.2	107%
Cottonseed oil	7.0	104%
Soybean oil	6.9	103%
Sunflower oil	5.4	81%
Spreads (per 1 Tablespoon)
Mayonnaise, regular soybean oil	5.2	78%
Margarine, tub regular	3.8	57%
Promise Buttery spread, 60% vegetable oil	3.4	51%
Processed Foods (per serving)
Burger King Chicken Whopper (1)	11.5	172%
McDonald's Filet O Fish (1)	6.3	94%
Pizza Hut cheese pizza (2 sl medium pan-style)	4.9	73%
Granola bar (1 bar)	2.9	43%
Frankfurter, vegetarian (1)	2.4	36%
Frankfurter, pork (1)	1.5	22%
Veggie burger (1 patty)	1.4	21%
Smart Balance light Popcorn (1 serving is 4 cups)	1.3	19%
*Adapted from Ultimate Omega-3 Diet