Polyunsaturated fatty acids in Fruits and Vegetables

List of fruits and vegetables with a high polyunsaturated fatty acids content.

Food Amount
Peanuts 15.56 g
Roasted peanuts 9.77 g
Soy beans 5.06 g
Tofu 4.52 g
Soy bean sprouts 3.78 g
Chili pepper 3.08 g
Chickpeas 2.73 g
Extra-firm tofu 2.66 g
Edamame 2.16 g
Avocado 1.82 g
Firm tofu 1.65 g
Soy protein isolate 1.65 g
French fried potatoes 1.50 g
Green olives 1.31 g
Cooked chickpeas 1.16 g
Grape leaves 1.07 g
Soy meal 1.05 g
Ground ginger 0.93 g
Lupin beans 0.73 g
Cooked sweet corn 0.60 g
Ripe olives 0.59 g
Pinto beans sprouts 0.52 g
Canned corn 0.52 g
Navy beans 0.49 g
Sweet corn 0.49 g
Tomatillos 0.42 g
Passion fruit 0.41 g
Alfalfa sprouts 0.41 g
Guava 0.40 g
Raspberries 0.38 g
Lamb's quarters 0.35 g
Chinese broccoli 0.35 g
Kale 0.34 g
Dried bananas 0.34 g
Cooked chinese broccoli 0.33 g
Pea sprouts 0.33 g
Arugula 0.32 g
Gooseberries 0.32 g
Broad beans (raw) 0.31 g
Dandelion greens 0.31 g
Broad beans 0.30 g
Kiwifruit 0.29 g
Blackberry 0.28 g
Kidney beans 0.28 g
Kidney bean sprouts 0.28 g
Chives 0.27 g
Cooked brussels sprouts 0.26 g
Garlic 0.25 g
Elderberry 0.25 g
Kimchi 0.24 g
Hot chili pepper 0.24 g
Pinto beans 0.24 g
Black beans 0.23 g
Garden cress 0.23 g
Cowpeas 0.23 g
Lentil sprouts 0.22 g
Cooked cauliflower 0.22 g
Prickly pears 0.21 g
Pink beans 0.21 g
Mulberries 0.21 g
Pigeon peas 0.21 g
Hearts of palm 0.20 g
Collard greens 0.20 g
Soy protein concentrate 0.20 g
Mashed potatoes (milk and butter added) 0.20 g
Cherimoya 0.19 g
Green peas 0.19 g
Carambola 0.18 g
Black currant 0.18 g
Loganberries 0.18 g
Lentils 0.18 g
Cooked collard greens 0.17 g
Kumquat 0.17 g
Cooked broccoli 0.17 g
Fennel 0.17 g
Leeks 0.17 g
Peas 0.17 g
Spinach 0.17 g
Fava beans 0.16 g
Canned green peas 0.16 g
Romaine lettuce 0.16 g
Welsh onion 0.16 g
Strawberry 0.16 g
Ginger root 0.15 g
Lima beans 0.15 g
Brussels sprouts 0.15 g
Zucchini 0.15 g
Cooked rapini 0.15 g
Potato starch 0.15 g
Amaranth leaves 0.15 g
Hydrolyzed soy sauce 0.15 g
Blueberries 0.15 g
Artichokes 0.15 g
Green beans (snap beans) 0.15 g
Figs 0.14 g
Feijoa 0.14 g
Golden raisins 0.14 g
Litchis 0.13 g
Chicory greens 0.13 g
Rapini 0.13 g
Mung beans 0.13 g
Parsley 0.12 g
Turnip greens 0.12 g
Carrots 0.12 g
Butterhead lettuce 0.12 g
Cooked leek 0.11 g
Radicchio 0.11 g
Cooked spinach 0.11 g
Cooked asparagus 0.11 g
Rhubarb 0.10 g
Bamboo shoots 0.10 g
Mamey sapote 0.10 g
Chinese cabbage 0.10 g
Pear 0.09 g
Jackfruit 0.09 g
Eggplant 0.09 g
Loquats 0.09 g
Acerola 0.09 g
Cherry 0.09 g
Lemons 0.09 g
Boiled carrots 0.09 g
Rutabaga 0.09 g
Red and white currants 0.09 g
Chicory roots 0.09 g
Endive 0.09 g
Peaches 0.09 g
Tomatoes 0.08 g
Lettuce 0.08 g
Cantaloupe melon 0.08 g
Escarole 0.08 g
Red cabbage 0.08 g
Mammy-apple 0.08 g
Pomegranates 0.08 g
Celery 0.08 g
Apricots 0.08 g
Dried apricots 0.07 g
Iceberg lettuce 0.07 g
Bananas 0.07 g
Cooked onion 0.07 g
Patty pan squash 0.07 g
Red leaf lettuce 0.07 g
Mango 0.07 g
Swiss chard 0.07 g
Red bell peppers 0.07 g
Plantains 0.07 g
Soursop 0.07 g
Breadfruit 0.07 g
Tangerines 0.07 g
Green onions 0.06 g
Cooked beets 0.06 g
Green bell peppers 0.06 g
Sweet potato 0.06 g
Beets 0.06 g
Yam 0.06 g
Honeydew melon 0.06 g
Tamarinds 0.06 g
Mung bean sprouts 0.06 g
Papayas 0.06 g
Chayote 0.06 g
Cranberries 0.06 g
Burdock root 0.06 g
Lime 0.06 g
Cooked kohlrabi 0.05 g
Turnips 0.05 g
Apple 0.05 g
Quince 0.05 g
Watermelon 0.05 g
Asparagus 0.05 g
Savoy cabbage 0.05 g
Grapes (red or green) 0.05 g
Kohlrabi 0.05 g
Radish 0.05 g
Parsnips 0.05 g
Beet greens 0.05 g
Taro root 0.05 g
Daikon 0.05 g
Cardoon 0.04 g
Cooked tomatoes 0.04 g
Plums 0.04 g
Soy sauce (tamari) 0.04 g
Potatoes 0.04 g
Boiled potatoes 0.04 g
Raw potatoes 0.04 g
Cooked turnips 0.04 g
Yardlong beans 0.04 g
Pineapple 0.04 g
Coriander 0.04 g
Shallots 0.04 g
Broccoli 0.04 g
Grapefruit 0.04 g
Watercress 0.04 g
Cucumber 0.03 g
Cauliflower 0.03 g
Okra 0.03 g
Prunes 0.03 g
Oranges 0.03 g
Cooked cabbage 0.02 g
Pumpkin leaves 0.02 g
Adzuki beans 0.02 g
Dates (deglet noor) 0.02 g