Linoleic Acid in Cooking Oils: What It Is and Why It Matters

When you pour oil into a pan, you're probably thinking about how your food will taste or how crispy it will get — not about what kind of fat is in the oil. But some fats, like linoleic acid, play a bigger role in your health than you might think.

Linoleic acid is a type of fat called an omega-6 fatty acid. Our bodies need it to build healthy cells and support the immune system. But here’s the catch: too much linoleic acid — especially from processed cooking oils — may increase inflammation and could raise the risk of some health problems over time.

This article will break down what linoleic acid is, how it ends up in cooking oils, and whether it’s something you should worry about. You’ll also learn which oils are high or low in linoleic acid, and see a helpful chart to compare them.

What is Linoleic Acid?

Linoleic acid is a type of fat called an omega-6 polyunsaturated fatty acid. It’s a kind of healthy fat your body can’t make on its own, so you have to get it from food. Your body uses linoleic acid to help build strong cell walls, support brain function, and keep your skin and hair healthy. It also plays a role in the immune system by helping your body heal and fight off illness ❶.

Not all fats are the same. Linoleic acid is part of the polyunsaturated fat group, which also includes omega-3s, found in fish and flaxseeds. But here’s the key: your body needs a good balance of omega-6 and omega-3 fats. Too much linoleic acid and not enough omega-3 can throw that balance off ❷.

Linoleic Acid in Cooking Oils

Cooking oils are a big part of everyday meals — whether you're frying eggs, tossing a salad, or baking something delicious. What many people don’t realize is that these oils have different types of fat, and some have a lot of linoleic acid.

Linoleic acid shows up in many popular oils because it’s found in seeds and plants. Oils like soybean, corn, sunflower, and safflower oil are especially high in linoleic acid. That means if you're using these oils often, you could be getting a lot more linoleic acid than your body needs.

Is Linoleic Acid Bad for You?

Linoleic acid isn’t bad. In fact, your body needs it. But like many things in nutrition, the key is balance. The main concern with linoleic acid is that most people are getting too much of it compared to another important fat: omega-3 fatty acids.

Omega-3s help reduce inflammation and support heart and brain health. But when your diet has a lot more omega-6 (like linoleic acid) than omega-3, it can lead to problems. Studies suggest that an imbalance between these fats may increase inflammation in the body. Over time, that inflammation could raise the risk for heart disease, arthritis, or other chronic conditions ❸.

So, how much linoleic acid should you have? Health experts suggest general guidelines, called Adequate Intakes (AIs), for how much linoleic acid people should get each day.

For adult women between the ages of 19 and 50, the recommended intake is about 12 grams per day. For adult men in the same age group, the amount is a bit higher at 17 grams per day. As people get older, their needs slightly decrease. Women between ages 51 and 70 are recommended to get 11 grams daily, while men in that age group should aim for 14 grams per day ❹.

In general, linoleic acid should make up 5% to 10% of your total daily calories, according to the American Heart Association. This range is thought to support heart health and reduce the risk of coronary heart disease ❹.

Related: The Best and Worst Cooking Oils for an Anti-Inflammatory Diet

Which Cooking Oils are High in Linoleic Acid?

If you're trying to limit your intake of oils high in linoleic acid, it helps to know which ones have the most. These oils are commonly used in cooking and processed foods, and they can quickly add up in your diet.

Here are some of the most common oils high in linoleic acid, along with their approximate linoleic acid content:

• Safflower oil - 70%
• Grapeseed oil - 70%
• Sunflower oil - 68%
• Corn oil - 54%
• Cottonseed oil - 52%
• Soybean oil - 51%
• Rice bran oil - 33%
• Peanut oil - 32%
• Canola oil - 19%

These oils are not harmful in small amounts, but if you use them daily or eat a lot of packaged foods that contain them, you may be getting more linoleic acid than your body needs.

Using a variety of oils and balancing them with healthy omega-3 fats can help support better health.

Which Cooking Oils are Low in Linoleic Acid?

If you're looking for alternatives to oils high in linoleic acid, there are several options that contain much less of this fat. These oils are great for cooking and can help you keep a better balance between omega-6 and omega-3 fats in your diet.

Here are some common cooking oils low in linoleic acid, along with their approximate linoleic acid content:

• Butter (grass-fed) - 1%
• Tallow (grass-fed) - 1%
• Coconut oil - 2%
• Ghee - 2%
• Algae oil - less than 3%
• Palm oil - 10%
• Avocado oil - 10%

These oils are lower in linoleic acid and tend to be higher in healthy monounsaturated fats, which are more stable for cooking. They can be good choices if you’re trying to reduce inflammation or improve heart health — especially when paired with omega-3-rich foods like fish, flaxseeds, or walnuts.

Linoleic Acid Cooking Oil Chart

To make it easier to compare cooking oils, here’s a quick chart showing the linoleic acid content in both high and low-linoleic oils. Use this as a simple guide when choosing which oils to cook with or avoid if you're trying to balance your omega-6 intake.

Summary

Linoleic acid is essential, but too much — especially from cooking oils — can throw off your body's balance. Choose oils wisely to support heart health, reduce inflammation, and maintain a healthy omega-6 to omega-3 ratio.

One smart swap? Algae Cooking Club’s chef-grade algae oil. It’s ultra-low in linoleic acid, high in heart-healthy oleic acid (omega-9), and has a high smoke point that’s perfect for everything from salad dressings to stir-fries. Plus, its neutral taste lets your ingredients shine.