What is high in arachidonic acid?

November 13, 2025 •

4 min read

Did you know that arachidonic acid (ARA) is not found in high amounts in peanuts, despite its name being derived from the Latin for peanut? This essential omega-6 fatty acid is primarily found in animal products, with meat, eggs, and dairy products being significant dietary sources.

Quick Summary

This article explores the richest dietary sources of arachidonic acid (ARA), an omega-6 fatty acid crucial for cellular health. Learn which animal-based foods, such as eggs, meat, and poultry, are highest in ARA, its essential bodily functions, and the importance of balancing it with omega-3s.

Key Points

Top Sources: Animal products like poultry, eggs, and organ meats are the richest dietary sources of arachidonic acid (ARA), an omega-6 fatty acid.
Essential Functions: ARA is crucial for brain development in infants, muscle repair in athletes, and maintaining cellular membrane health.
Role in Inflammation: It is a precursor to eicosanoids, which are signaling molecules that regulate inflammatory and immune responses.
Omega Balance: A healthy balance between omega-6 (ARA) and omega-3 fatty acids is essential to regulate inflammation, with a lower ratio being generally more favorable for health.
Balancing Your Diet: To manage ARA intake, diversify protein sources, limit processed foods, and pair high-ARA meals with omega-3-rich foods like fatty fish or walnuts.
Plant Sources: While plants do not contain significant amounts of preformed ARA, they can provide the precursor linoleic acid. Algae-based supplements are an alternative for vegans.

Primary Animal-Based Sources of Arachidonic Acid

Arachidonic acid (ARA) is a polyunsaturated omega-6 fatty acid primarily obtained from animal-based foods. In contrast, plant-based foods either contain very low amounts or the precursor fatty acid, linoleic acid, which the body converts into ARA inefficiently. The concentration of ARA varies depending on the type of animal product.

Poultry and Eggs

Among the most potent dietary sources of ARA are poultry and eggs. Studies have shown that chicken and chicken-based dishes are significant contributors to overall ARA intake. Egg yolks are particularly rich in this fatty acid, providing a valuable source for the diet.

Meat and Organ Meats

Meat, including beef, pork, and lamb, provides substantial amounts of arachidonic acid, particularly in the fatty parts. Organ meats, such as liver and kidney, are especially concentrated sources of ARA. In many Western diets, red meat is a significant contributor to overall ARA consumption. The ARA content in meat can also be influenced by the animal's diet, with grass-fed beef potentially containing higher levels than grain-fed varieties.

Fish and Seafood

While often praised for their omega-3 content, fatty fish and seafood are also notable sources of ARA. The levels of ARA in fish can vary, and while some fish contain less than meat and poultry, their overall contribution to fatty acid intake is still important.

Dairy Products

Full-fat dairy products, though containing smaller amounts compared to meat and eggs, contribute to the overall dietary intake of arachidonic acid. Examples include butter, cheese, and milk.

The Role of Arachidonic Acid in the Body

ARA is far from a simple dietary fat; it plays a multifaceted and crucial role in human physiology. It is a key structural component of cell membranes in the brain, muscles, and liver, contributing to their fluidity and flexibility. This function is particularly vital for the development of the brain and eyes in infants.

Eicosanoids and the Inflammatory Response

One of ARA's most well-known roles is its function as a precursor for a group of signaling molecules called eicosanoids, including prostaglandins and leukotrienes. These molecules are fundamental to the body's inflammatory and immune responses. For instance, after intense exercise, ARA is released from muscle cells to trigger localized inflammation, which is a necessary step for muscle repair and growth.

Cognitive Function and Cellular Signaling

In the brain, ARA is essential for neurological development and function. It's involved in signaling pathways, neuronal firing, and maintaining hippocampal plasticity, which is important for memory. Research suggests that adequate levels of ARA are necessary for cognitive health.

Balancing Your Omega-6 to Omega-3 Intake

While ARA is an important omega-6 fatty acid, its effects on inflammation highlight the importance of balancing it with anti-inflammatory omega-3 fatty acids, such as EPA and DHA. The ratio of omega-6 to omega-3 is a key indicator of overall inflammatory balance in the body, with a lower ratio generally being more favorable for cardiovascular health.

How to Achieve Balance

Diversify protein sources: Instead of relying solely on high-ARA foods, rotate your protein choices to include fatty fish, which provides both ARA and anti-inflammatory omega-3s.
Prioritize whole foods: Processed foods often contain high levels of pro-inflammatory omega-6 oils like corn and soybean oil. Opt for whole, unprocessed foods and healthy cooking oils such as olive or avocado oil instead.
Incorporate plant-based sources: While not direct sources of ARA, nuts and seeds provide linoleic acid, which the body can convert, alongside other healthy fats and nutrients.

Comparison of Arachidonic Acid Content in Common Foods (per 100g)


Food Item	ARA Content (mg)	Primary Omega Fatty Acid	Note
Duck Egg Yolk	891	Omega-6	Highest concentration of ARA noted
Chicken Egg Yolk	390	Omega-6	Rich source, particularly in the yolk
Liver (e.g., Beef)	294	Omega-6	Highly concentrated in organ meats
Kidney	153	Omega-6	Another rich organ meat source
Skinless Turkey	75	Omega-6	Moderately high source
Lean Pork	56	Omega-6	Significant contributor in Western diets
Lean Beef	35	Omega-6	Content can vary based on feeding
Salmon	Varies (contains ARA and EPA/DHA)	Omega-3 / Omega-6	Provides both omega-3 and omega-6

Conclusion: Achieving Dietary Balance

Arachidonic acid is an essential omega-6 fatty acid found in highest concentrations in animal products, with poultry, eggs, and organ meats being the most prominent sources. It plays a critical role in cellular function, brain health, and muscle repair, primarily by acting as a precursor for eicosanoid signaling molecules involved in inflammation. However, maintaining a healthy balance with omega-3 fatty acids is crucial to prevent excessive inflammation associated with chronic diseases. By diversifying dietary protein sources, reducing processed foods, and considering the omega-6 to omega-3 ratio, individuals can manage their arachidonic acid intake effectively for optimal health. For individuals with inflammatory conditions, consulting a healthcare professional is advisable to determine the right dietary balance. More information on the effects of supplementation can be found in studies investigating ARA's effects on the body, such as this article on its physiological roles.

This content is for informational purposes only and does not constitute medical advice.

Frequently Asked Questions

The highest dietary sources of arachidonic acid (ARA) are animal products such as eggs (especially the yolk), poultry (chicken, duck), red meat (beef, pork), and organ meats like liver and kidney.

Arachidonic acid (ARA) is essential for numerous bodily functions, including brain development and muscle growth. However, a healthy balance with omega-3 fatty acids is crucial, as an imbalance can promote inflammation.

Plants do not produce arachidonic acid (ARA). Instead, they contain its precursor, linoleic acid, which the human body can convert to ARA, though this conversion process is relatively inefficient.

Organ meats, such as liver and kidney, are particularly rich in arachidonic acid. Among standard cuts of meat, poultry and red meat are significant sources, with levels potentially influenced by the animal's diet.

The ratio is important because omega-6 fatty acids like ARA are often pro-inflammatory, while omega-3s are anti-inflammatory. Maintaining a healthy balance helps regulate the body's inflammatory processes, which is key for overall health and can reduce the risk of chronic diseases.

No, arachidonic acid (ARA) in eggs is not inherently bad. Eggs are a valuable source of many nutrients, including ARA. The key is moderation and dietary balance, ensuring you also consume adequate anti-inflammatory omega-3 fatty acids to counter any potential negative effects of excessive omega-6 intake.

While preformed arachidonic acid is not available in most plant foods, vegans can obtain it from certain algae-based supplements. The body can also synthesize it from the omega-6 fatty acid linoleic acid, found in many nuts and seeds.