What Foods Are Low in Linoleic Acid?

November 21, 2025 •

5 min read

According to a study published by the NIH, the average Western diet has seen a significant increase in linoleic acid consumption since the mid-20th century, largely due to the rise of seed oils. Understanding what foods are low in linoleic acid is crucial for those looking to manage their intake of this omega-6 fatty acid and promote a healthier dietary balance.

Quick Summary

This article details low-linoleic acid food options, including cooking oils, ruminant animal products, and specific fruits and vegetables. It offers practical advice for reducing overall intake by avoiding processed foods and high-LA seed oils. The guide also highlights balancing omega-6 and omega-3 fatty acids for better health.

Key Points

Low-LA Cooking Fats: Replace high-linoleic acid seed oils like soybean and sunflower with fats low in linoleic acid, such as butter, ghee, tallow, coconut oil, and extra virgin olive oil.
Prioritize Grass-Fed Ruminants: The meat and dairy from animals like cows and sheep are naturally low in linoleic acid due to their digestive systems, regardless of grain-feeding.
Choose Wild-Caught Over Farmed: Wild-caught fish and seafood typically have a lower linoleic acid content than their farm-raised counterparts, which are often fed high-LA grain diets.
Avoid Processed Foods: Packaged and prepared foods are a major source of hidden linoleic acid from the seed oils used in their production.
Read Labels Carefully: Always check ingredient lists to avoid products containing soybean, corn, safflower, and other high-LA vegetable oils.
Increase Healthy Omega-3s: Balance your fat intake by incorporating more omega-3-rich foods like wild-caught salmon and fatty fish into your diet.
Limit High-LA Nuts and Seeds: While nuts and seeds have other health benefits, most are high in linoleic acid, with macadamia nuts being a notable exception.

Understanding Linoleic Acid and Why It Matters

Linoleic acid (LA) is a polyunsaturated omega-6 fatty acid found in many foods, particularly vegetable and seed oils like corn, soybean, and sunflower oil. While it is an essential nutrient for human health, modern dietary trends have led to excessive consumption, which many experts believe can contribute to an imbalanced omega-6 to omega-3 ratio. A balanced ratio is important for managing inflammation and overall health. Limiting high-LA foods is a key strategy for achieving a more balanced dietary fat intake.

Low-Linoleic Acid Cooking Fats and Oils

Choosing the right cooking fat is one of the most impactful ways to lower your daily linoleic acid intake, as many common vegetable oils are extremely high in LA. Switching to fats that have a lower LA content is a foundational step in controlling your omega-6 consumption.

Butter and Ghee: Grass-fed butter and ghee typically contain very low levels of linoleic acid, often around 1-2% of their total fatty acid content. These traditional fats are excellent for cooking and adding flavor.
Tallow and Lard: Animal fats like beef tallow and pasture-raised pork lard are also low in LA and have been used in cooking for centuries. Opt for grass-fed or pasture-raised sources when possible.
Coconut Oil: Composed mainly of saturated fat, coconut oil contains only about 2% linoleic acid, making it another ideal choice for those aiming to reduce LA.
Extra Virgin Olive Oil: While not as low as animal fats, high-quality extra virgin olive oil has a significantly lower linoleic acid content (around 10%) compared to seed oils. It is also rich in anti-inflammatory monounsaturated fats.
Avocado Oil: With a linoleic acid content similar to extra virgin olive oil, avocado oil is a good alternative for cooking at higher temperatures.

Low-Linoleic Acid Animal Products

Not all animal proteins are created equal when it comes to linoleic acid. The LA content can vary greatly depending on the animal's diet.

Ruminant Meats (Grass-Fed): The stomachs of ruminant animals like cattle, sheep, and bison contain a special biohydrogenation chamber that converts dietary linoleic acid into more saturated fats. This means that both grass-fed and grain-fed beef are relatively low in LA, but grass-fed is often preferred for other health reasons.
Wild-Caught Fish and Seafood: Wild-caught fish have a natural diet low in linoleic acid, ensuring their flesh has a more favorable fatty acid profile than farm-raised fish. They are also excellent sources of anti-inflammatory omega-3s, further helping to balance your fat intake.
Pasture-Raised Eggs and Poultry: Industrially farmed chickens and pigs are typically fed grain and soy, which dramatically increases the LA content in their meat and eggs. For lower linoleic acid content, choose eggs and meat from chickens and other fowl raised on a pasture-based, corn-free, and soy-free diet.

Other Low-Linoleic Acid Foods

Beyond fats and meats, many other whole foods naturally contain low levels of linoleic acid.

Fruits and Vegetables: While some vegetables contain LA, the amount is low relative to their overall nutritional value. Many fruits and vegetables like leafy greens, broccoli, berries, and avocados can be enjoyed freely on a low-LA diet.
Macadamia Nuts: Unlike most nuts and seeds that are high in linoleic acid, macadamia nuts are a notable exception. They have a very low LA percentage and are rich in heart-healthy monounsaturated fat.
Buckwheat: Among grains, buckwheat has been found to contain one of the lowest amounts of linoleic acid.
Certain Beans: Though many legumes contain LA, some, like certain beans, have a lower percentage of linoleic acid compared to total polyunsaturated fats.

Comparison of Cooking Fats: High vs. Low Linoleic Acid


Feature	High Linoleic Acid Fats	Low Linoleic Acid Fats
Examples	Soybean oil, Corn oil, Safflower oil, Grapeseed oil, Sunflower oil	Butter, Ghee, Tallow, Coconut oil, Extra Virgin Olive Oil
Primary Source	Industrial seed crops and vegetable oils	Traditional animal fats and tropical oils
Common Use	Processed foods, restaurant frying, and packaged goods	Home cooking, sautéing, and baking
Omega-6 Content	Very high, leading to a pro-inflammatory omega-6 to omega-3 ratio if consumed excessively	Very low, helping to restore a healthier omega-6 to omega-3 balance
Health Impact	Associated with concerns regarding chronic inflammation and oxidative stress at high intake levels	Supports healthy fatty acid balance, with anti-inflammatory potential depending on source

Practical Tips for Reducing Linoleic Acid

Reducing linoleic acid intake can be a simple matter of making mindful choices. Because seed oils are so prevalent in packaged and restaurant foods, cooking at home is one of the most effective strategies.

Cook at Home More Often: Many restaurants use high-linoleic acid vegetable oils for cooking, frying, and in dressings. Preparing your own meals allows you to control the exact ingredients and fat sources used.
Scrutinize Ingredient Labels: Always check the ingredients list on packaged goods, dressings, sauces, and baked goods. Avoid products that list seed oils such as soybean, corn, sunflower, or canola oil.
Choose Wisely at Restaurants: When dining out, opt for grilled or seared dishes, and ask for them to be prepared without oil or with a low-LA fat like butter or olive oil. Request salad dressings on the side and use a simple olive oil and vinegar dressing instead.
Prioritize Whole Foods: A diet centered on whole, unprocessed foods like fresh fruits, vegetables, and low-LA protein sources will naturally be lower in linoleic acid than one based on processed and pre-packaged items.

Conclusion

For those seeking to reduce their linoleic acid intake, the focus should be on substituting high-LA seed and vegetable oils with low-LA fats such as butter, tallow, or coconut oil. Choosing protein from grass-fed ruminants and wild-caught seafood is also beneficial, as is limiting processed foods and cooking more meals at home. While linoleic acid is an essential fatty acid, an imbalance can occur with modern Western diets. By shifting towards more traditional, whole-food fat sources, it is possible to achieve a healthier and more balanced dietary fatty acid profile. For more scientific details on fatty acid metabolism and health, visit Linoleic Acid: A Narrative Review of the Effects of Increased Intake in the Modern Diet.

Frequently Asked Questions

Low-linoleic acid cooking oils include coconut oil, extra virgin olive oil, and avocado oil. Traditional fats like butter, ghee, and tallow from pasture-raised animals are also excellent low-LA options.

Eating foods low in linoleic acid helps balance your omega-6 to omega-3 fatty acid ratio. While linoleic acid is essential, excessive intake from modern diets can contribute to an imbalanced ratio, which is a factor in managing inflammation.

Surprisingly, the difference in linoleic acid content between grass-fed and grain-fed beef is minimal. The digestive system of ruminants like cows biohydrogenates the fatty acids, converting much of the linoleic acid into more saturated and monounsaturated fats.

Most nuts and seeds are indeed high in linoleic acid. However, macadamia nuts are a notable exception, containing a very low percentage of LA. It's best to consume most nuts and seeds in moderation if you are specifically trying to lower your LA intake.

For a low-linoleic acid diet, prioritize ruminant meats (beef, lamb, bison), especially from grass-fed sources, and wild-caught seafood. Minimize intake of conventionally raised chicken and pork, which typically have higher LA levels due to their feed.

To avoid high-LA foods at restaurants, ask what kind of oil is used for cooking. Opt for grilled, steamed, or roasted dishes instead of fried ones. Order dressings on the side or choose simple options like oil and vinegar.

The fastest way to reduce your linoleic acid intake is to eliminate processed foods and cooking oils high in LA, such as soybean, corn, and sunflower oils. Replace them with low-LA fats like butter, coconut oil, or olive oil.

Yes, but in very small, trace amounts compared to high-LA oils. For example, some leafy greens and avocados contain a small amount, but this is not a significant concern on a low-LA diet.