Polyunsaturated Fat
Includes the essential omega-3 and omega-6 fats.
What is Polyunsaturated Fat?
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.
Health benefits of Polyunsaturated Fat
- Supplies the essential omega-3 and omega-6 fatty acids
- Supports heart and brain health
- Helps regulate inflammation throughout the body
- Lowers LDL cholesterol when replacing saturated fat
Top food sources of Polyunsaturated Fat
See full rankingOily fish, walnuts, flaxseed, chia, sunflower and soybean oils. Values shown per 100 g.
Oil, safflower, salad or cooking, linoleic, (over 70%)
74.6 g
Oil, grapeseed
69.9 g
Oil, flaxseed, cold pressed
67.8 g
Oil, sunflower, linoleic, (approx. 65%)
65.7 g
USDA Commodity Food, oil, vegetable, low saturated fat
65.1 g
Oil, flaxseed, contains added sliced flaxseed
64.9 g
Oil, walnut
63.3 g
Oil, poppyseed
62.4 g
Oil, wheat germ
61.7 g
Oil, industrial, soy, low linolenic
58.9 g
Oil, industrial, soy, refined, for woks and light frying
58.2 g
Oil, soybean, salad or cooking
57.7 g
How much Polyunsaturated Fat do you need?
There is no separate Daily Value, but guidelines encourage replacing saturated fat with polyunsaturated fat and eating oily fish for omega-3s.
Polyunsaturated Fat deficiency
A lack of essential fatty acids is rare but can cause dry, scaly skin and poor wound healing; most people benefit from more fish, nuts and seeds.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Related nutrients
Frequently asked questions
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.
How much Polyunsaturated Fat do I need per day?
There is no separate Daily Value, but guidelines encourage replacing saturated fat with polyunsaturated fat and eating oily fish for omega-3s.
Which 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%), USDA Commodity Food, oil, vegetable, low saturated fat.
What happens if I don't get enough Polyunsaturated Fat?
A lack of essential fatty acids is rare but can cause dry, scaly skin and poor wound healing; most people benefit from more fish, nuts and seeds.