Foods high in polyunsaturated fat

Safflower oil, linoleic (over 70%) tops the list with 74.6 g per 100 g. Ranked from 64,122 USDA foods; unusual items like supplements' raw ingredients and regional specialties are left out.

1. 1Safflower oil, linoleic (over 70%)Fats and Oils74.6 g
2. 2Grapeseed oilFats and Oils69.9 g
3. 3Cold pressed flaxseed oilFats and Oils67.8 g
4. 4Flaxseed oilSalad dressings and vegetable 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 oilSalad dressings and vegetable oils63.3 g
8. 8Poppyseed oilFats and Oils62.4 g
9. 9Wheat germ oilSalad dressings and vegetable oils61.7 g
10. 10Low linolenic soybean oilFats and Oils58.9 g
11. 11Soybean oil, refined, industrialFats and Oils58.2 g
12. 12Soybean oilFats and Oils57.6 g
13. 13Refined soybean oilFats and Oils57.3 g
14. 14Mayonnaise, soybean and safflower oil, with saltFats and Oils55 g
15. 15Enova oil, 80% diglyceridesFats and Oils53.4 g
16. 16Tomatoseed oilFats and Oils53.1 g
17. 17Corn oilFats and Oils52.9 g
18. 18Ultra low linolenic soybean oilFats and Oils52.1 g
19. 19Cottonseed oilSalad dressings and vegetable oils51.9 g
20. 20English walnuts, halves, rawNut and Seed Products49.3 g
21. 21WalnutsNuts and seeds49.3 g
22. 22Soybean and cottonseed oilFats and Oils48.1 g
23. 23English walnutsNut and Seed Products47.2 g
24. 24No cholesterol mayonnaise dressingFats and Oils45.5 g
25. 25Soybean lecithinFats and Oils45.3 g
26. 26MayonnaiseMayonnaise44.7 g
27. 27Mayonnaise, regularFats and Oils44.7 g
28. 28Walnuts, dry roasted, saltedNut and Seed Products44.2 g
29. 29Butternuts, driedNut and Seed Products42.7 g
30. 30Sesame oilSalad dressings and vegetable oils41.7 g
31. 31Regular mayonnaiseFats and Oils41.7 g
32. 32Oat oilFats and Oils40.9 g
33. 33Salmon fish oilFats and Oils40.3 g
34. 34Sunflower oil, linoleic (less than 60%)Fats and Oils40.1 g
35. 35Vegetable oilSalad dressings and vegetable oils38.4 g
36. 36Sandwich dressingMayonnaise38.2 g
37. 37Hulled hemp seedsNut and Seed Products38.1 g
38. 38Soybean shortening, industrial, liquidFats and Oils38 g
39. 39Soybean shortening for cakesFats and Oils38 g
40. 40Partially hydrogenated soybean oilFats and Oils37.6 g
41. 41Toasted sunflower seeds, saltedNut and Seed Products37.5 g
42. 42Toasted sunflower seeds, unsaltedNut and Seed Products37.5 g
43. 43Soybean, palm, cottonseed shorteningFats and Oils37.2 g
44. 44Mayonnaise, soybean oil, without saltFats and Oils37.1 g
45. 45Honey roasted walnutsNuts and seeds37 g
46. 46Dried black walnutsNut and Seed Products36.4 g
47. 47Partially hydrogenated sunflower oilFats and Oils36.4 g
48. 48Soybean and corn shortening, industrial, fryingFats and Oils36 g
49. 49Partially hydrogenated soybean oil, industrialFats and Oils35.6 g
50. 50Rice bran oilFats and Oils35 g
51. 51Oil roasted sunflower seeds, saltedNut and Seed Products34.3 g
52. 52Sunflower seed kernels, oil roasted, unsaltedNut and Seed Products34.3 g
53. 53Menhaden fish oilFats and Oils34.2 g
54. 54Pine nutsNuts and seeds34.1 g
55. 55Pine nuts, driedNut and Seed Products34.1 g
56. 56French dressing, home recipeFats and Oils33.7 g
57. 57Fry sauceMustard and other condiments33.5 g
58. 58Corn, peanut, and olive oilFats and Oils33 g
59. 59Regular peppercorn salad dressingFats and Oils33 g
60. 60Dry roasted sunflower seeds, saltedNut and Seed Products32.9 g
61. 61Plain unsalted sunflower seedsNuts and seeds32.9 g
62. 62Sunflower seed kernels, dry roasted, unsaltedNut and Seed Products32.9 g
63. 63Sunflower seedsNuts and seeds32.9 g
64. 64Caesar dressingSalad dressings and vegetable oils32.9 g
65. 65Regular Caesar dressingFats and Oils32.9 g
66. 66Plain salted sunflower seedsNuts and seeds32.5 g
67. 67Sardine oilFats and Oils31.9 g
68. 68Industrial oil in foodNot included in a food category31.8 g
69. 69Flavored sunflower seedsNuts and seeds31.4 g
70. 70Mixed seedsNuts and seeds29.6 g
71. 71Apricot kernel oilFats and Oils29.3 g
72. 72Horseradish sauceMustard and other condiments29.2 g
73. 73Corn and canola oilFats and Oils29.1 g
74. 74Mid-oleic sunflower oilFats and Oils29 g
75. 75FlaxseedNut and Seed Products28.7 g
76. 76Soy nut butterSoy and meat-alternative products28.6 g
77. 77Safflower seed kernels, driedNut and Seed Products28.2 g
78. 78ShorteningMargarine28.1 g
79. 79Vegetable shorteningFats and Oils28.1 g
80. 80Dried watermelon seed kernelsNut and Seed Products28.1 g
81. 81Imitation mayonnaise, soybean, no cholesterolFats and Oils27.6 g
82. 82Blue cheese dressingSalad dressings and vegetable oils27.5 g
83. 83Margarine, 80% fat, tub, saltedFats and Oils26.7 g
84. 84Regular margarine, tub, saltedFats and Oils26.7 g
85. 85Regular margarine, tub, unsaltedFats and Oils26.7 g
86. 86Soybean and palm household shorteningFats and Oils26.6 g
87. 8760% fat vegetable oil spread, saltedFats and Oils26.5 g
88. 8860% fat vegetable oil spread, unsaltedFats and Oils26.5 g
89. 89Liquid butter replacementMargarine26.5 g
90. 90Tub margarineMargarine26.5 g
91. 91Vegetable oil spread, unsaltedFats and Oils26.5 g
92. 92TahiniNuts and seeds26.4 g
93. 93Canola oil for salads and light fryingFats and Oils26.4 g
94. 94Creamy sesame butterNut and Seed Products26.4 g
95. 95Soybean-cottonseed shorteningFats and Oils26.1 g
96. 96MargarineMargarine25.9 g
97. 97Ranch dressingFats and Oils25.9 g
98. 98Salad dressingSalad dressings and vegetable oils25.8 g
99. 99Pinyon pine nuts, driedNut and Seed Products25.7 g
100. 100Canola oil with antifoaming agentFats and Oils25.6 g

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.