rationTracker

Foods High in Polyunsaturated Fat

Polyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.

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Key takeaways

  • Oil Grapeseed has the most polyunsaturated fat per 100 g among whole foods, at 69.9 g.
  • Per 100 calories, Oil Grapeseed ranks first at 7.91 g.

Top sources per 100 grams

The most concentrated sources by weight. Fortified products, supplements, and spices are excluded so the ranking reflects commonly eaten foods.

  1. 1Oil Grapeseed69.9 g / 100 g
  2. 2Oil Flaxseed66.4 g / 100 g
  3. 3Oil Walnut63.3 g / 100 g
  4. 4Oil Poppyseed62.4 g / 100 g
  5. 5Oil Wheat Germ61.7 g / 100 g
  6. 6Oil Tomatoseed53.1 g / 100 g
  7. 7Oil Cottonseed51.9 g / 100 g
  8. 8Oil Soybean50.3 g / 100 g
  9. 9Nuts Walnuts49.3 g / 100 g
  10. 10Oil Corn46.9 g / 100 g
  11. 11Oil Soybean Lecithin45.3 g / 100 g
  12. 12Nuts Butternuts42.7 g / 100 g
  13. 13Oil Sesame41.7 g / 100 g
  14. 14Oil Oat40.9 g / 100 g
  15. 15Shortening Bread Soybean (Hydrogenated) And Cottonseed40.6 g / 100 g
  16. 16Fish Oil Salmon40.3 g / 100 g
  17. 17Seeds Hemp Seed38.1 g / 100 g
  18. 18Oil Vegetable37.2 g / 100 g
  19. 19Shortening Special Purpose For Baking37.2 g / 100 g
  20. 20Oil Rice Bran35 g / 100 g
  21. 21Oil Safflower33.7 g / 100 g
  22. 22Seeds Sunflower Seed Kernels33.6 g / 100 g
  23. 23Oil Sunflower33.3 g / 100 g
  24. 24Oil Bearded Seal (Oogruk) (Alaska Native)33 g / 100 g
  25. 25Seeds Sunflower Seed Kernels From Shell32.9 g / 100 g

Top sources per 100 calories

The same catalog ranked by nutrient density per calorie, which is useful when working within a calorie budget.

  1. 1Oil Grapeseed7.91 g / 100 kcal
  2. 2Oil Corn7.88 g / 100 kcal
  3. 3Oil Soybean7.58 g / 100 kcal
  4. 4Oil Flaxseed7.53 g / 100 kcal
  5. 5Oil Walnut7.16 g / 100 kcal
  6. 6Oil Poppyseed7.06 g / 100 kcal
  7. 7Oil Wheat Germ6.98 g / 100 kcal
  8. 8Nuts Butternuts6.98 g / 100 kcal
  9. 9Seeds Hemp Seed6.89 g / 100 kcal
  10. 10Nuts Walnuts6.75 g / 100 kcal
  11. 11Oil Canola6.04 g / 100 kcal
  12. 12Seeds Sunflower Seed Kernels From Shell6.03 g / 100 kcal
  13. 13Oil Tomatoseed6.01 g / 100 kcal
  14. 14Oil Soybean Lecithin5.94 g / 100 kcal
  15. 15Oil Cottonseed5.87 g / 100 kcal
  16. 16Oil Peanut5.87 g / 100 kcal
  17. 17Oil Safflower5.72 g / 100 kcal
  18. 18Seeds Sunflower Seed Kernels5.72 g / 100 kcal
  19. 19Seeds Safflower Seed Kernels5.45 g / 100 kcal
  20. 20Seeds Flaxseed5.37 g / 100 kcal
  21. 21Margarine Spread 40-49% Fat5.24 g / 100 kcal
  22. 22Margarine-Like Spread With Yogurt Approximately 40% Fat5.09 g / 100 kcal
  23. 23Seeds Watermelon Seed Kernels5.04 g / 100 kcal
  24. 24Seeds Chia Seeds4.88 g / 100 kcal
  25. 25Oil Sesame4.72 g / 100 kcal

Food values compiled from public nutrition databases and published research. Rankings exclude fortified products and supplements to reflect whole foods.