Foods high in Fatty acids, total polyunsaturated

Top food sources of Fatty acids, total polyunsaturated ranked from USDA FoodData Central — per 100 g and per serving.

Showing top 50 foods

Per 100 g: g

Rank	Food	Per 100 g	Per serving	% DV	Category
#1	Oil, safflower	74.62 g	10.15 g(14 g serving)	—	Fats and Oils
#2	Oil, grapeseed	69.9 g	9.51 g(14 g serving)	—	Fats and Oils
#3	Oil, flaxseed	67.85 g	9.23 g(14 g serving)	—	Fats and Oils
#4	Flaxseed oil	67.85 g	151.98 g(224 g serving)	—	Nut and Seed Products
#5	Oil, sunflower	65.7 g	8.94 g(14 g serving)	—	Fats and Oils
#6	Oil, flaxseed	64.88 g	8.89 g(14 g serving)	—	Fats and Oils
#7	Oil, walnut	63.3 g	8.61 g(14 g serving)	—	Fats and Oils
#8	Walnut oil	63.3 g	141.79 g(224 g serving)	—	Nut and Seed Products
#9	Oil, poppyseed	62.4 g	8.49 g(14 g serving)	—	Fats and Oils
#10	Oil, wheat germ	61.7 g	2.78 g(5 g serving)	—	Fats and Oils
#11	Wheat germ oil	61.7 g	138.21 g(224 g serving)	—	Cereal Grains and Pasta
#12	Oil, industrial	58.93 g	8.25 g(14 g serving)	—	Fats and Oils
#13	Oil, industrial	58.21 g	7.92 g(14 g serving)	—	Fats and Oils
#14	Oil, soybean	57.74 g	7.85 g(14 g serving)	—	Fats and Oils
#15	Soybean oil	57.6 g	129.02 g(224 g serving)	—	Legumes and Legume Products
#16	Oil, vegetable	57.33 g	7.8 g(14 g serving)	—	Fats and Oils
#17	Salad dressing, mayonnaise	55 g	7.59 g(14 g serving)	—	Fats and Oils
#18	Oil, corn	54.68 g	7.44 g(14 g serving)	—	Fats and Oils
#19	Oil, cooking and salad	53.37 g	7.47 g(14 g serving)	—	Fats and Oils
#20	Oil, tomatoseed	53.1 g	7.22 g(14 g serving)	—	Fats and Oils
#21	Corn oil	52.9 g	118.5 g(224 g serving)	—	Prepared Foods
#22	Oil, industrial	52.15 g	7.09 g(14 g serving)	—	Fats and Oils
#23	Oil, cottonseed	51.9 g	7.06 g(14 g serving)	—	Fats and Oils
#24	Cottonseed oil	51.9 g	116.26 g(224 g serving)	—	Prepared Foods
#25	Walnuts, excluding honey roasted	49.3 g	0.99 g(2 g serving)	—	Nut and Seed Products
#26	Oil, soybean	48.1 g	6.54 g(14 g serving)	—	Fats and Oils
#27	Nuts, walnuts	47.17 g	55.19 g(117 g serving)	—	Nut and Seed Products
#28	Mayonnaise dressing, no cholesterol	45.54 g	6.83 g(15 g serving)	—	Fats and Oils
#29	Oil, soybean lecithin	45.32 g	6.16 g(14 g serving)	—	Fats and Oils
#30	Oil, industrial	45.23 g	6.15 g(14 g serving)	—	Fats and Oils
#31	Salad dressing, mayonnaise	44.69 g	6.17 g(14 g serving)	—	Fats and Oils
#32	Mayonnaise, regular	44.69 g	98.32 g(220 g serving)	—	Fats and Oils
#33	Nuts, walnuts	44.18 g	12.37 g(28 g serving)	—	Nut and Seed Products
#34	Nuts, butternuts, dried	42.74 g	51.29 g(120 g serving)	—	Nut and Seed Products
#35	Oil, sesame	41.7 g	5.67 g(14 g serving)	—	Fats and Oils
#36	Sesame oil	41.7 g	93.41 g(224 g serving)	—	Prepared Foods
#37	Oil, oat	40.87 g	5.56 g(14 g serving)	—	Fats and Oils
#38	Shortening bread, soybean (hydrogenated) and cottonseed	40.6 g	5.2 g(13 g serving)	—	Fats and Oils
#39	Fish oil, salmon	40.32 g	5.48 g(14 g serving)	—	Fats and Oils
#40	Oil, sunflower	40.1 g	5.45 g(14 g serving)	—	Fats and Oils
#41	Vegetable oil, NFS	38.41 g	86.03 g(224 g serving)	—	Vegetables and Vegetable Products
#42	Salad dressing, NFS	38.19 g	90.51 g(237 g serving)	—	Prepared Foods
#43	Seeds, hemp seed	38.1 g	11.43 g(30 g serving)	—	Nut and Seed Products
#44	Shortening, industrial	38.01 g	5.17 g(14 g serving)	—	Fats and Oils
#45	Shortening, special purpose for cakes and frostings	37.99 g	4.86 g(13 g serving)	—	Fats and Oils
#46	Oil, soybean	37.6 g	5.11 g(14 g serving)	—	Fats and Oils
#47	Seeds, sunflower seed kernels	37.51 g	50.26 g(134 g serving)	—	Nut and Seed Products
#48	Seeds, sunflower seed kernels	37.51 g	50.26 g(134 g serving)	—	Nut and Seed Products
#49	Shortening, special purpose for baking	37.17 g	4.76 g(13 g serving)	—	Fats and Oils
#50	Salad dressing, mayonnaise	37.1 g	5.12 g(14 g serving)	—	Fats and Oils

Why Fatty acids, total polyunsaturated matters

Fatty acids, total polyunsaturated is an essential dietary fat. It appears naturally in a range of whole foods and is catalogued by USDA FoodData Central with per-100 g values for thousands of ingredients. The ranked list above surfaces the highest-density food sources in the USDA dataset.

Best for these diets

The highest-ranking Fatty acids, total polyunsaturated foods fit naturally into these dietary patterns:

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Showing top 50 foods

Oil, safflower

Oil, grapeseed

Oil, flaxseed

Flaxseed oil

Oil, sunflower

Oil, flaxseed

Oil, walnut

Walnut oil

Oil, poppyseed

Oil, wheat germ

Wheat germ oil

Oil, industrial

Oil, industrial

Oil, soybean

Soybean oil

Oil, vegetable

Salad dressing, mayonnaise

Oil, corn

Oil, cooking and salad

Oil, tomatoseed

Corn oil

Oil, industrial

Oil, cottonseed

Cottonseed oil

Walnuts, excluding honey roasted

Oil, soybean

Nuts, walnuts

Mayonnaise dressing, no cholesterol

Oil, soybean lecithin

Oil, industrial

Salad dressing, mayonnaise

Mayonnaise, regular

Nuts, walnuts

Nuts, butternuts, dried

Oil, sesame

Sesame oil

Oil, oat

Shortening bread, soybean (hydrogenated) and cottonseed

Fish oil, salmon

Oil, sunflower

Vegetable oil, NFS

Salad dressing, NFS

Seeds, hemp seed

Shortening, industrial

Shortening, special purpose for cakes and frostings

Oil, soybean

Seeds, sunflower seed kernels

Seeds, sunflower seed kernels

Shortening, special purpose for baking

Salad dressing, mayonnaise

Why Fatty acids, total polyunsaturated matters

Best for these diets

Explore other nutrients

Build a plan that hits your Fatty acids, total polyunsaturated target