Polyunsaturated fatty acids in Foods

List of foods with a high polyunsaturated fatty acids content.

Food Amount
Grape seed oil 69.90 g
Flaxseed oil 67.85 g
Walnut oil 63.30 g
Poppyseed oil 62.40 g
Wheat germ oil 61.70 g
Soybean oil 57.74 g
Corn oil 54.68 g
Cottonseed oil 51.90 g
Walnuts 47.17 g
Mayonnaise 44.69 g
Butternuts 42.74 g
Sesame oil 41.70 g
Oat oil 40.87 g
Salmon oil 40.32 g
Hemp seed 38.10 g
Black walnuts 36.44 g
Rice bran oil 35.00 g
Pine nuts 34.07 g
Dry roasted sunflower seeds 32.88 g
Peanut oil 32.00 g
Sardine oil 31.87 g
Apricot kernel oil 29.30 g
Flaxseed 28.73 g
Poppy seeds 28.57 g
Canola oil 28.14 g
Sesame seeds 25.49 g
Brazil nuts 24.40 g
Chia seeds 23.67 g
Sunflower seeds 23.14 g
Turkey fat 23.10 g
Cod liver oil 22.54 g
Pecans 21.61 g
Mustard oil 21.23 g
Toasted sesame seeds 21.04 g
Pumpkin seed 20.98 g
Chicken fat 20.90 g
Beechnuts 20.09 g
Almond oil 17.40 g
Sesame flour 16.26 g
Herring oil 15.60 g
Peanuts 15.56 g
Pistachio nuts 14.38 g
Avocado oil 13.49 g
Dry roasted pistachio nuts 13.35 g
Roasted almonds 12.96 g
Duck fat 12.90 g
Almonds 12.33 g
Onion rings 12.15 g
Lard 11.20 g
Goose fat 11.00 g
Bacon fat 10.54 g
Olive oil 10.52 g
Egg yolk powder 10.32 g
Hazelnut oil 10.20 g
Mustard seed 10.09 g
Roasted peanuts 9.77 g
Palm oil 9.30 g
Halva 8.48 g
Crackers 8.47 g
Dry roasted hazelnuts 8.46 g
Chili powder 8.01 g
Hazelnuts 7.92 g
Cashew nuts 7.85 g
Roasted cashews 7.84 g
Mutton tallow 7.80 g
Pili nuts 7.61 g
Rice bran 7.46 g
Multi-grain crackers 5.98 g
Tortilla 5.50 g
Shea nut oil 5.20 g
Sardine 5.15 g
Soy beans 5.06 g
Chocolate cake 4.62 g
Tofu 4.52 g
Marjoram 4.41 g
Ground mace 4.39 g
Mackerel 4.30 g
Tempeh 4.30 g
Raw egg yolk 4.20 g
Beef tallow 4.00 g
Mars almond bar 3.98 g
Pork tail 3.94 g
Chicken thighs 3.90 g
Sunflower oil 3.80 g
Soy bean sprouts 3.78 g
Celery seed 3.72 g
Shark meat 3.70 g
Tarragon 3.70 g
Butter oil 3.69 g
Clove 3.61 g
Caramel 3.48 g
Oat flour 3.33 g
Cumin seed 3.28 g
Caraway seed 3.27 g
Atlantic salmon 3.26 g
Anise seed 3.15 g
Chili pepper 3.08 g
Snickers bar 3.01 g
Cocoa butter 3.00 g
Atlantic croaker 2.92 g
Oat bran 2.77 g
Herring 2.74 g
Chickpeas 2.73 g
Soy-based protein powder 2.70 g
Chinook salmon 2.66 g
Extra-firm tofu 2.66 g
Roe (fish eggs) 2.66 g
Millet flour 2.62 g
Anchovy 2.56 g
Oatmeal 2.54 g
Goose meat 2.52 g
Paratha 2.48 g
Bear meat 2.40 g
Allspice 2.36 g
Beef brain 2.31 g
Chicken hearts 2.30 g
Bay leaf 2.29 g
Cisco 2.27 g
Wheat bran 2.21 g
Turkey liver 2.17 g
Edamame 2.16 g
Chicken meat 2.15 g
Squid 2.14 g
Turkey meat 2.12 g
Naan 2.10 g
Saffron 2.07 g
Bread crumbs 2.06 g
Pork pancreas 2.03 g
Sisymbrium seeds 2.02 g
Chocolate coated marshmallow 1.94 g
Pork tongue 1.93 g
Trout 1.92 g
Raw eggs 1.91 g
Multigrain bread 1.87 g
Chicken legs 1.86 g
Carp 1.84 g
Avocado 1.82 g
Chervil 1.80 g
Rice bran bread 1.76 g
Sage 1.76 g
Whole grain corn flour 1.76 g
Coriander seeds 1.75 g
Hotdog 1.74 g
Gruyere cheese 1.73 g
Coconut oil 1.70 g
Oatmeal bread 1.70 g
Oat bran bread 1.69 g
Fennel seed 1.69 g
Egg substitute (powder) 1.68 g
Abalone 1.68 g
Goose egg 1.67 g
Turkey thigh 1.66 g
Turkey eggs 1.66 g
Fontina cheese 1.65 g
Jack mackerel 1.65 g
Firm tofu 1.65 g
Soy protein isolate 1.65 g
Wheat bread 1.62 g
Babassu oil 1.60 g
Whole-wheat bread 1.59 g
Rabbit meat 1.56 g
Pig's feet 1.54 g
Sweet yeast bread 1.53 g
French fried potatoes 1.50 g
Macadamia nuts 1.50 g
Dry roasted macadamias 1.50 g
Duck meat 1.49 g
Cream cheese 1.48 g
Pork brain 1.47 g
Cheddar cheese 1.42 g
Hamburger (McDonald's) 1.42 g
Hard-boiled eggs 1.41 g
Whole grain sorghum flour 1.40 g
Milk chocolate 1.38 g
Oregano 1.37 g
Swordfish 1.37 g
Bass 1.36 g
Beaver meat 1.35 g
Swiss cheese 1.34 g
Sockeye salmon 1.33 g
Quail eggs 1.32 g
Roquefort cheese 1.32 g
Green olives 1.31 g
Pork heart 1.30 g
Coho salmon 1.27 g
Chicken livers 1.27 g
Dark chocolate (70-85% cacao) 1.26 g
Milk based protein powder 1.24 g
Duck eggs 1.22 g
Dark chocolate (60-69% cacao) 1.22 g
Pork chitterlings 1.22 g
Eel 1.21 g
Mussels 1.21 g
Cotija Cheese 1.19 g
Pheasant meat 1.19 g
Pork loin 1.17 g
Whole-wheat flour 1.17 g
Cooked chickpeas 1.16 g
Chum salmon 1.15 g
Pig's ears 1.15 g