Polyunsaturated fatty acids in Plant Products

List of plant products 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
Butternuts 42.74 g
Sesame oil 41.70 g
Oat oil 40.87 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
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
Pecans 21.61 g
Mustard oil 21.23 g
Toasted sesame seeds 21.04 g
Pumpkin seed 20.98 g
Beechnuts 20.09 g
Almond oil 17.40 g
Sesame flour 16.26 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
Almonds 12.33 g
Onion rings 12.15 g
Olive oil 10.52 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
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
Pili nuts 7.61 g
Rice bran 7.46 g
Shea nut oil 5.20 g
Soy beans 5.06 g
Chocolate cake 4.62 g
Tofu 4.52 g
Marjoram 4.41 g
Ground mace 4.39 g
Tempeh 4.30 g
Sunflower oil 3.80 g
Soy bean sprouts 3.78 g
Celery seed 3.72 g
Tarragon 3.70 g
Clove 3.61 g
Caramel 3.48 g
Oat flour 3.33 g
Cumin seed 3.28 g
Caraway seed 3.27 g
Anise seed 3.15 g
Chili pepper 3.08 g
Cocoa butter 3.00 g
Oat bran 2.77 g
Chickpeas 2.73 g
Soy-based protein powder 2.70 g
Extra-firm tofu 2.66 g
Millet flour 2.62 g
Allspice 2.36 g
Bay leaf 2.29 g
Wheat bran 2.21 g
Edamame 2.16 g
Saffron 2.07 g
Sisymbrium seeds 2.02 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
Coconut oil 1.70 g
Fennel seed 1.69 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
French fried potatoes 1.50 g
Macadamia nuts 1.50 g
Dry roasted macadamias 1.50 g
Hamburger (McDonald's) 1.42 g
Whole grain sorghum flour 1.40 g
Oregano 1.37 g
Green olives 1.31 g
Whole-wheat flour 1.17 g
Cooked chickpeas 1.16 g
Quinoa 1.08 g
Grape leaves 1.07 g
Soy meal 1.05 g
Raw buckwheat 1.04 g
Dill seed 1.01 g
Black pepper 1.00 g
Brown rice flour 1.00 g
Barley malt flour 0.95 g
Buckwheat flour 0.95 g
Ground ginger 0.93 g
Mullet 0.92 g
Rosemary 0.90 g
Sunflower seed flour 0.87 g
Pancakes 0.82 g
Wheat gluten 0.81 g
Rye bread 0.80 g
Triticale flour 0.79 g
Mustard 0.77 g
Barley flour 0.77 g
Turmeric 0.76 g
Lupin beans 0.73 g
Dried coconut meat 0.71 g
Corn flour 0.70 g
Wheat bran bread 0.65 g
Cooked sweet corn 0.60 g
Snapper 0.59 g
Ripe olives 0.59 g
Rye flour 0.58 g
Wheat sprouts 0.56 g
Rye crispbread 0.56 g
Thyme 0.53 g
Pinto beans sprouts 0.52 g
Canned corn 0.52 g
Peppermint 0.51 g
Millet 0.51 g
Chestnuts 0.49 g
Navy beans 0.49 g
Sweet corn 0.49 g
Sorghum flour 0.48 g
Morel mushrooms 0.43 g
Cardamom 0.43 g
Tomatillos 0.42 g
Wheat flour 0.41 g
Passion fruit 0.41 g
Alfalfa sprouts 0.41 g
Guava 0.40 g
Spearmint 0.39 g
Basil 0.39 g
Rice flour 0.38 g
Raspberries 0.38 g
Coconut meat 0.37 g
Long-grain brown rice 0.37 g
Cheeseburger (McDonald's) 0.36 g
Lamb's quarters 0.35 g
Chinese broccoli 0.35 g
Blackberry juice 0.34 g
Horseradish 0.34 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
Lotus seeds 0.31 g
Broad beans (raw) 0.31 g
Dandelion greens 0.31 g
Capers 0.30 g
Broad beans 0.30 g
Medium-grain brown rice 0.30 g
Kiwifruit 0.29 g
Blackberry 0.28 g
Kidney beans 0.28 g
Kidney bean sprouts 0.28 g
Parboiled brown rice 0.27 g
Chives 0.27 g
Coconut milk 0.26 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
Portabella mushrooms 0.23 g
Black beans 0.23 g
Garden cress 0.23 g
Cowpeas 0.23 g
Yogurt 0.22 g
Lentil sprouts 0.22 g
Wakame 0.22 g
Cooked cauliflower 0.22 g
Pearl barley 0.21 g
Prickly pears 0.21 g
Wild rice 0.21 g
Pink beans 0.21 g