Foods high in polyunsaturated fat

Safflower oil, linoleic (over 70%) tops the list with 74.6 g per 100 g. Ranked from 12,074 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Safflower oil, linoleic (over 70%)Fats and Oils74.6 g
  2. 2Grapeseed oilFats and Oils69.9 g
  3. 3Flaxseed oilSalad dressings and vegetable oils67.8 g
  4. 4Cold pressed flaxseed oilFats and Oils67.8 g
  5. 5Sunflower oil, linoleic (approx. 65%)Fats and Oils65.7 g
  6. 6Flaxseed oil with sliced flaxseedFats and Oils64.9 g
  7. 7Walnut oilFats and Oils63.3 g
  8. 8Walnut oilSalad dressings and vegetable oils63.3 g
  9. 9Poppyseed oilFats and Oils62.4 g
  10. 10Wheat germ oilFats and Oils61.7 g
  11. 11Wheat germ oilSalad dressings and vegetable oils61.7 g
  12. 12Low linolenic soybean oilFats and Oils58.9 g
  13. 13Soybean oil, refined, industrialFats and Oils58.2 g
  14. 14Soybean oilFats and Oils57.7 g
  15. 15Soybean oilFats and Oils57.6 g
  16. 16Soybean oilSalad dressings and vegetable oils57.6 g
  17. 17Refined soybean oilFats and Oils57.3 g
  18. 18Mayonnaise, soybean and safflower oil, with saltFats and Oils55 g
  19. 19Corn oilFats and Oils54.7 g
  20. 20Enova oil, 80% diglyceridesFats and Oils53.4 g
  21. 21Tomatoseed oilFats and Oils53.1 g
  22. 22Corn oilSalad dressings and vegetable oils52.9 g
  23. 23Corn oilFats and Oils52.9 g
  24. 24Ultra low linolenic soybean oilFats and Oils52.1 g
  25. 25Cottonseed oilSalad dressings and vegetable oils51.9 g
  26. 26Cottonseed oilFats and Oils51.9 g
  27. 27English walnuts, halves, rawNut and Seed Products49.3 g
  28. 28Walnuts, excluding honey roastedNuts and seeds49.3 g
  29. 29Soybean and cottonseed oilFats and Oils48.1 g
  30. 30English walnutsNut and Seed Products47.2 g
  31. 31No cholesterol mayonnaise dressingFats and Oils45.5 g
  32. 32Soybean lecithinFats and Oils45.3 g
  33. 33Partially hydrogenated soy oilFats and Oils45.2 g
  34. 34Mayonnaise, regularFats and Oils44.7 g
  35. 35Walnuts, dry roasted, saltedNut and Seed Products44.2 g
  36. 36Butternuts, driedNut and Seed Products42.7 g
  37. 37Sesame oilFats and Oils41.7 g
  38. 38Sesame oilSalad dressings and vegetable oils41.7 g
  39. 39Regular mayonnaiseFats and Oils41.7 g
  40. 40Oat oilFats and Oils40.9 g
  41. 41Soybean and cottonseed shorteningFats and Oils40.6 g
  42. 42Salmon fish oilFats and Oils40.3 g
  43. 43Sunflower oil, linoleic (less than 60%)Fats and Oils40.1 g
  44. 44Vegetable oilSalad dressings and vegetable oils38.4 g
  45. 45Sandwich dressingMayonnaise38.2 g
  46. 46Hulled hemp seedsNut and Seed Products38.1 g
  47. 47Soybean shortening, industrial, liquidFats and Oils38 g
  48. 48Soybean shortening for cakesFats and Oils38 g
  49. 49Partially hydrogenated soybean oilFats and Oils37.6 g
  50. 50Toasted sunflower seeds, saltedNut and Seed Products37.5 g
  51. 51Toasted sunflower seeds, unsaltedNut and Seed Products37.5 g
  52. 52Soybean, palm, cottonseed shorteningFats and Oils37.2 g
  53. 53Mayonnaise, soybean oil, without saltFats and Oils37.1 g
  54. 54Honey roasted walnutsNuts and seeds37 g
  55. 55Partially hydrogenated soy oilFats and Oils36.8 g
  56. 56Dried black walnutsNut and Seed Products36.4 g
  57. 57Partially hydrogenated sunflower oilFats and Oils36.4 g
  58. 58Soybean and corn shortening, industrial, fryingFats and Oils36 g
  59. 59Partially hydrogenated soybean oil, industrialFats and Oils35.6 g
  60. 60Rice bran oilFats and Oils35 g
  61. 61Oil roasted sunflower seeds, saltedNut and Seed Products34.3 g
  62. 62Sunflower seed kernels, oil roasted, unsaltedNut and Seed Products34.3 g
  63. 63Menhaden fish oilFats and Oils34.2 g
  64. 64Pine nuts, driedNut and Seed Products34.1 g
  65. 65Pine nutsNuts and seeds34.1 g
  66. 66French dressing, home recipeFats and Oils33.7 g
  67. 67Fry sauceMustard and other condiments33.5 g
  68. 68Corn, peanut, and olive oilFats and Oils33 g
  69. 69Regular peppercorn salad dressingFats and Oils33 g
  70. 70Dry roasted sunflower seeds, saltedNut and Seed Products32.9 g
  71. 71Sunflower seed kernels, dry roasted, unsaltedNut and Seed Products32.9 g
  72. 72Sunflower seedsNuts and seeds32.9 g
  73. 73Plain unsalted sunflower seedsNuts and seeds32.9 g
  74. 74Caesar dressingSalad dressings and vegetable oils32.9 g
  75. 75Regular Caesar dressingFats and Oils32.9 g
  76. 76Plain salted sunflower seedsNuts and seeds32.5 g
  77. 77Peanut oilFats and Oils32 g
  78. 78Sardine oilFats and Oils31.9 g
  79. 79Industrial oil in foodNot included in a food category31.8 g
  80. 80Flavored sunflower seedsNuts and seeds31.4 g
  81. 81Mixed seedsNuts and seeds29.6 g
  82. 82Apricot kernel oilFats and Oils29.3 g
  83. 83Horseradish sauceMustard and other condiments29.2 g
  84. 84Horseradish sauceSoups, Sauces, and Gravies29.2 g
  85. 85Corn and canola oilFats and Oils29.1 g
  86. 86Mid-oleic sunflower oilFats and Oils29 g
  87. 87FlaxseedNut and Seed Products28.7 g
  88. 88Soy nut butterSoy and meat-alternative products28.6 g
  89. 89Safflower seed kernels, driedNut and Seed Products28.2 g
  90. 90ShorteningMargarine28.1 g
  91. 91Vegetable shorteningFats and Oils28.1 g
  92. 92Dried watermelon seed kernelsNut and Seed Products28.1 g
  93. 93Imitation mayonnaise, soybean, no cholesterolFats and Oils27.6 g
  94. 94Blue cheese dressingSalad dressings and vegetable oils27.5 g
  95. 95Blue cheese dressingFats and Oils27.5 g
  96. 96Margarine, regular, 80% fat, composite, tub, with saltFats and Oils26.7 g
  97. 97Margarine, 80% fat, tub, saltedFats and Oils26.7 g
  98. 98Margarine, regular, 80% fat, composite, tub, without saltFats and Oils26.7 g
  99. 99Soybean and palm household shorteningFats and Oils26.6 g
  100. 100Liquid butter replacementMargarine26.5 g

More rankings

Foods high in saturated fatFoods high in monounsaturated fatFoods high in Omega-3 ALAFoods high in Omega-3 EPAFoods high in Omega-3 DHAFoods high in Omega-6 linoleic acidFoods high in cholesterol

Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.