Cooking oils differ significantly in their linoleic acid (LA) content. Linoleic acid is an omega-6 polyunsaturated fatty acid that your body needs in small amounts for normal growth, skin health, and cell function. However, the balance between omega-6 and omega-3 fats in your diet matters for overall health.
This guide explains what linoleic acid is, which oils contain the most, and how to choose the right oil for your cooking needs.
What Is Linoleic Acid?
Linoleic acid (LA) is an essential omega-6 fatty acid. Because your body cannot produce it, you must get it from food. It plays a role in:
Supporting skin barrier function
Maintaining cell membranes
Producing signaling molecules involved in inflammation
While LA is essential, modern diets often contain high amounts of omega-6 fats compared to omega-3 fats. Maintaining a healthy balance is more important than completely avoiding omega-6.
Cooking Oils Ranked by Linoleic Acid Content
Here is the approximate average percentage of linoleic acid found in common cooking fats:
🔴 High Linoleic Acid Oils (50–70%)
Safflower oil – ~70%
Grapeseed oil – ~70%
Sunflower oil – ~68%
Corn oil – ~54%
Cottonseed oil – ~52%
Soybean oil – ~51%
These oils are high in polyunsaturated fats and are commonly used in processed foods.
🟠 Moderate Linoleic Acid Oils (15–35%)
Rice bran oil – ~33%
Peanut oil – ~32%
Canola oil – ~19%
These oils contain a mix of polyunsaturated and monounsaturated fats.
🟡 Lower Linoleic Acid Oils (Around 10%)
Olive oil – ~10% (can vary widely)
Avocado oil – ~10%
Lard – ~10%
Palm oil – ~10%
Olive and avocado oils are rich in monounsaturated fats, which are generally considered heart-friendly.
🟢 Very Low Linoleic Acid Fats (1–3%)
Tallow – ~1–3%
Butter or ghee – ~1–2%
Coconut oil – ~2%
These fats are higher in saturated fat and lower in polyunsaturated fats.
Is High Linoleic Acid Bad?
Not necessarily. Linoleic acid is essential and has been shown in many studies to help lower LDL (“bad”) cholesterol when it replaces saturated fat.
However, potential concerns include:
Excess omega-6 relative to omega-3 may promote inflammation in some contexts
Polyunsaturated oils are more prone to oxidation when overheated
Many high-LA oils are used in ultra-processed foods
The key is balance and quality.
How to Choose the Best Cooking Oil
For High-Heat Cooking:
Avocado oil
Refined olive oil
Coconut oil
These are more stable at high temperatures.
For Salad Dressings & Low Heat:
Extra virgin olive oil
Walnut oil
Flaxseed oil (not for heating)
For Balanced Daily Use:
Extra virgin olive oil
Avocado oil
Moderate amounts of butter or ghee
Omega-6 to Omega-3 Balance
Health experts often suggest improving the ratio of omega-6 to omega-3 by:
Eating more fatty fish (salmon, sardines)
Adding chia or flax seeds
Reducing ultra-processed food intake
Using whole-food fat sources
Final Thoughts
Linoleic acid is not the enemy — it’s an essential nutrient. The real issue is overall dietary pattern. Choosing minimally processed oils, avoiding repeated overheating, and maintaining a healthy omega-6 to omega-3 balance are more important than focusing on one single number.