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Commonly consumed seeds and nuts and percentages of LA content.
| SEEDS/NUTS |
% LINOLEIC ACID (LA)
AVERAGE VALUE (RANGE IN PARENTHESES) |
|---|---|
| POPPY SEED | 62% |
| HEMIP | 57% |
| WHEAT GERM | 55% |
| WALNUT | 53% |
| PECAN | 50% |
| PUMPKIN | 45% |
| BRAZIL NUTS | 43% |
| SESAME | 41% |
| PEANUT | 32% |
| PINE NUTS | 33% |
| CHIA | 16% |
| ALMOND | 16% |
| FLAXSEED | 14% |
| PISTACHIO | 13% |
| HAZEL NUTS | 12% |
| CASHEW | 8% |
| MACADAMIA | 2% |
Red—high linoleic acid; yellow—moderate linoleic acid; green—low linoleic acid.
