RationTracker

Foods High in Polyunsaturated Fat

By the Ration Editorial Team · Reviewed against primary research

Bar chart ranking the foods highest in Polyunsaturated Fat: Grapeseed Oil, Flaxseed Oil, Walnut Oil and more
Per 100 g · USDA laboratory data · Fortified products and supplements excluded

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Key takeaways

Top Food Sources

  1. 1Grapeseed Oil69.9 g / 100 g
  2. 2Flaxseed Oil66.4 g / 100 g
  3. 3Walnut Oil63.3 g / 100 g
  4. 4Poppyseed Oil62.4 g / 100 g
  5. 5Wheat Germ Oil61.7 g / 100 g
  6. 6Tomatoseed Oil53.1 g / 100 g
  7. 7Cottonseed Oil51.9 g / 100 g
  8. 8Soybean Oil50.3 g / 100 g
  9. 9Walnuts49.3 g / 100 g
  10. 10Corn Oil46.9 g / 100 g
  11. 11Soybean Lecithin45.3 g / 100 g
  12. 12Butternuts42.7 g / 100 g
  13. 13Sesame Oil41.7 g / 100 g
  14. 14Oat Oil40.9 g / 100 g
  15. 15Salmon Oil40.3 g / 100 g
  16. 16Hemp Seed38.1 g / 100 g
  17. 17Special Purpose Shortening For Baking37.2 g / 100 g
  18. 18Vegetable Oil37.2 g / 100 g
  19. 19Rice Bran Oil35 g / 100 g
  20. 20Safflower Oil33.7 g / 100 g
  21. 21Sunflower Seed Kernels33.6 g / 100 g
  22. 22Sunflower Oil33.3 g / 100 g
  23. 23Sunflower Seed Kernels From Shell32.9 g / 100 g
  24. 24Sardine Oil31.9 g / 100 g
  25. 25Apricot Kernel Oil29.3 g / 100 g
Per 100 g — this nutrient has no general daily target to frame servings against. Fortified products, supplements, and spices are excluded.

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

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