Foods Highest in Polyunsaturated Fat
7,326 foods ranked by Polyunsaturated Fat per 100 g.
These are the foods highest in Polyunsaturated Fat, ranked by the amount per 100 g of the edible portion. Polyunsaturated fats (PUFAs) have two or more double bonds and include the two families of essential fatty acids — omega-3 and omega-6 — that the body cannot make. They are vital for cell membranes, brain function and regulating inflammation, and they support heart health when they replace saturated fat.
Read the full Polyunsaturated Fat guideValues per 100 g.
Oily fish, walnuts, flaxseed, chia, sunflower and soybean oils. Amounts are per 100 g of the edible portion; your serving may differ.
Polyunsaturated Fat — frequently asked questions
What foods are highest in Polyunsaturated Fat?
Per 100 g, some of the richest sources are Oil, safflower, salad or cooking, linoleic, (over 70%), Oil, grapeseed, Oil, flaxseed, cold pressed, Oil, sunflower, linoleic, (approx. 65%) and USDA Commodity Food, oil, vegetable, low saturated fat. See the full ranking above.
How much Polyunsaturated Fat do I need a day?
There is no separate Daily Value, but guidelines encourage replacing saturated fat with polyunsaturated fat and eating oily fish for omega-3s.
What does Polyunsaturated Fat do?
Polyunsaturated fats (PUFAs) have two or more double bonds and include the two families of essential fatty acids — omega-3 and omega-6 — that the body cannot make. They are vital for cell membranes, brain function and regulating inflammation, and they support heart health when they replace saturated fat.