Foods high in polyunsaturated fat

Vanilla wafer pie crust, chilled tops the list with 13.8 g per serving. Ranked from 12,074 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Vanilla wafer pie crust, chilledBaked Products · 1 cup (129 g)13.8 g
2. 2Hush puppiesBaked Products · 1 cup (152 g)11 g
3. 3Deep dish pie crust, frozen, unbaked, enriched flourBaked Products · 1 pie crust (average weight) (225 g)7.9 g
4. 4Deep dish pie crust, frozen, bakedBaked Products · 1 pie crust (average weight) (202 g)7.9 g
5. 5Pie crust, refrigerated, unbakedBaked Products · 1 pie crust (average weight) (229 g)7.5 g
6. 6Pie crust, refrigerated, bakedBaked Products · 1 pie crust (198 g)7.4 g
7. 7Pecan pieBaked Products · 1 piece (1/8 of 9" dia) (122 g)7 g
8. 8Cherry fried piesBaked Products · 1 pie (5" x 3-3/4") (128 g)6.9 g
9. 9Fried fruit piesBaked Products · 1 pie (5" x 3-3/4") (128 g)6.9 g
10. 10Lemon fried piesBaked Products · 1 pie (5" x 3-3/4") (128 g)6.9 g
11. 11Baked puff pastry, from frozenBaked Products · 1 oz (28.4 g)6.3 g
12. 12Cinnamon sweet rolls with raisinsBaked Products · 1 large (83 g)6.2 g
13. 13Cherry pieBaked Products · 1 piece (1/8 of 9" dia) (180 g)5.8 g
14. 14Baked frozen standard pie crustBaked Products · 1 pie crust (average weight of 1 baked crust) (154 g)5.5 g
15. 15Frozen standard pie crust, ready-to-bakeBaked Products · 1 pie crust (average weight of 1 frozen crust) (173 g)5.5 g
16. 16Salvadoran pound cake breadBaked Products · 1 serving (55 g)5.2 g
17. 17Apple pieBaked Products · 1 piece (1/8 of 9" dia) (155 g)5.2 g
18. 18Plain waffles, prepared from recipeBaked Products · 1 waffle, round (7" dia) (75 g)5.1 g
19. 19Cream puff shells, prepared from recipeBaked Products · 1 cream puff shell (66 g)4.9 g
20. 20Banana cream pieBaked Products · 1 piece (1/8 of 9" dia) (144 g)4.7 g
21. 21Iced cream puff or eclairBaked Products · 4 oz (113 g)4.7 g
22. 22Mince pieBaked Products · 1 piece (1/8 of 9" dia) (165 g)4.7 g
23. 23Oat bran muffinsBaked Products · 1 medium (113 g)4.7 g
24. 24Chocolate wafersBaked Products · 1 cup, crumbs (112 g)4.7 g
25. 25Blueberry pieBaked Products · 1 piece (1/8 of 9" dia) (147 g)4.5 g
26. 26Cheese breadBaked Products · 1 slice (48 g)4.4 g
27. 27Blueberry pieBaked Products · 1 piece (1/8 of 9" dia) (125 g)4.4 g
28. 28Peach pieBaked Products · 1 piece (1/6 of 8" pie) (117 g)4.4 g
29. 29Vanilla cream pieBaked Products · 1 piece (1/8 of 9" dia) (126 g)4.3 g
30. 30Yellow cake with vanilla frostingBaked Products · 1 serving (67 g)4.3 g
31. 31Lemon meringue pieBaked Products · 1 piece (1/8 of 9" dia) (127 g)4.2 g
32. 32Cheese crackers with peanut butter fillingBaked Products · 1 cup, crushed (83 g)4.2 g
33. 33Plain or buttermilk biscuits, from recipeBaked Products · 1 biscuit (4" dia) (101 g)4.2 g
34. 34Cinnamon Danish pastryBaked Products · 1 large (approx 7" dia) (142 g)4.2 g
35. 35Cinnamon Danish pastryBaked Products · 1 large (approx 7" dia) (142 g)4.2 g
36. 36Lemon meringue pieBaked Products · 1 piece (1/6 of 8" pie) (113 g)4.1 g
37. 37Egg custard pieBaked Products · 1 piece (1/6 of 8" pie) (105 g)3.9 g
38. 38Chocolate pie crust, readyBaked Products · 1 crust (182 g)3.7 g
39. 39Corn muffinsBaked Products · 1 medium (113 g)3.6 g
40. 40Muffins, corn, prepared from recipe, made with low fat (2%) milkBaked Products · 1 muffin (2-3/4" dia x 2") (57 g)3.5 g
41. 41Fruit Danish pastryBaked Products · 1 large (approx 7" dia) (142 g)3.4 g
42. 42Sugar-free peanut butter cookiesBaked Products · 1 serving 3 cookies (29 g)3.3 g
43. 43Muffins, plain, prepared from recipe, made with low fat (2%) milkBaked Products · 1 muffin (57 g)3.3 g
44. 44Muffins, blueberry, prepared from recipe, made with low fat (2%) milkBaked Products · 1 muffin (57 g)3.1 g
45. 45Corn tostada shellsBaked Products · 3 pieces (mean serving weight, aggregated over brands) (37 g)3.1 g
46. 46Sugar-free sugar wafer cookies with creme fillingBaked Products · 1 oz (28.4 g)3 g
47. 47Regular wheat crackersBaked Products · 16 crackers 1 serving (34 g)2.9 g
48. 48Oatmeal sandwich cookiesBaked Products · 1 cookie 1 serving (38 g)2.8 g
49. 49Pumpkin pieBaked Products · 1 piece (1/8 of 9" dia) (155 g)2.8 g
50. 50Seasoned dry breadcrumbsBaked Products · 1 cup (120 g)2.8 g
51. 51Apple pie, commercially preparedBaked Products · 1 piece (1/8 of 9" dia) (125 g)2.7 g
52. 52Apple pie, commercially preparedBaked Products · 1 piece (1/8 of 9" dia) (125 g)2.7 g
53. 53Chocolate cream biscuit sticksBaked Products · 1 serving (40 g)2.7 g
54. 54Low sodium toast thinsBaked Products · 1 serving (31 g)2.7 g
55. 55BrowniesBaked Products · 1 oz (28.4 g)2.7 g
56. 56Chocolate cake, no frostingBaked Products · 1 piece (1/12 of 9" dia) (95 g)2.6 g
57. 57Cream-filled yeast doughnutsBaked Products · 1 doughnut oval (3-1/2" x 2-1/2") (85 g)2.6 g
58. 58Cherry pieBaked Products · 1 piece (1/8 of 9" dia) (125 g)2.6 g
59. 59Blueberry muffinsBaked Products · 1 muffin (31 g)2.5 g
60. 60Reduced-fat peanut butter crackersBaked Products · 1 package (36 g)2.5 g
61. 61Guava pastriesBaked Products · 1 piece (86 g)2.4 g
62. 62Salvadoran sweet cheese breadBaked Products · 1 serving (approximate serving size) (55 g)2.4 g
63. 63Yellow cake, no frostingBaked Products · 1 piece (1/12 of 8" dia) (68 g)2.4 g
64. 64Cinnamon buns, frostedBaked Products · 1 bun (65 g)2.4 g
65. 65Garlic bread, frozenBaked Products · 1 slice presliced (43 g)2.3 g
66. 66White cake, no frostingBaked Products · 1 piece (1/12 of 9" dia) (74 g)2.3 g
67. 67Chocolate chip waffles, frozen, ready-to-heatBaked Products · 2 waffles (70 g)2.3 g
68. 68Plain dry grated bread crumbsBaked Products · 1 cup (108 g)2.2 g
69. 69Gluten-free whole grain rollsBaked Products · 1 roll (44 g)2.2 g
70. 70Udi's whole grain gluten-free dinner rollsBaked Products · 1 roll (44 g)2.2 g
71. 71Chocolate chip sandwich cookies with cremeBaked Products · 1 cookie (34 g)2.2 g
72. 72Fruit Danish pastryBaked Products · 1 container (3 oz) (142 g)2.1 g
73. 73Baked standard pie crustBaked Products · 1 piece (1/8 of 9" crust) (23 g)2.1 g
74. 74Toaster corn muffinsBaked Products · 1 muffin, toaster (33 g)2.1 g
75. 75Plain cake doughnutsBaked Products · 1 doughnut stick (52 g)2 g
76. 76Graham cracker pie crust, chilledBaked Products · 1 piece (1/8 of 9" crust) (30 g)2 g
77. 77Higher fat vanilla wafersBaked Products · 8 wafers (30 g)2 g
78. 78Jelly-filled yeast doughnutsBaked Products · 1 doughnut oval (3-1/2" x 2-1/2") (85 g)2 g
79. 79CheesecakeBaked Products · 1 piece (1 NLEA serving) (125 g)2 g
80. 80Frozen whole wheat parathaBaked Products · 1 piece (79 g)2 g
81. 81Unbaked pie crustBaked Products · 1 piece (1/8 of 9" crust) (24 g)1.9 g
82. 82Whole grain peanut butter crackersBaked Products · 6 cracker 1 serving (43 g)1.9 g
83. 83Lower fat chocolate chip cookiesBaked Products · 1 serving 3 cookies (34 g)1.9 g
84. 84Refrigerated plain naanBaked Products · 1 piece (90 g)1.9 g
85. 85Rice cereal chocolate cookiesBaked Products · 1 cookie (62 g)1.9 g
86. 86Regular brownie dry mixBaked Products · 1 oz (28.4 g)1.8 g
87. 87Blueberry toaster muffinsBaked Products · 1 muffin, toaster (33 g)1.8 g
88. 88Frozen pie crust, ready-to-bakeBaked Products · 1 piece (1/8 of 9" crust) (16 g)1.8 g
89. 89Nabisco Ritz CrackersBaked Products · 5 cracker (1 NLEA serving) (16 g)1.7 g
90. 90Glazed yeast doughnutsBaked Products · 1 doughnut, medium (3-1/4" dia) (60 g)1.7 g
91. 91Heinz Weight Watcher Chocolate Eclair, frozenBaked Products · 1 eclair, frozen (59 g)1.7 g
92. 92Buttermilk pancakes, prepared from recipeBaked Products · 1 pancake (4" dia) (38 g)1.7 g
93. 93Toasted blueberry toaster muffinsBaked Products · 1 muffin, toaster (31 g)1.7 g
94. 94Plain pancakesBaked Products · 1 pancake (4" dia) (38 g)1.7 g
95. 95Cake, pound, commercially prepared, butter (includes fresh and frozen)Baked Products · 1 piece individually wrapped cake (49 g)1.7 g
96. 96Toasted wheat bran toaster muffins with raisinsBaked Products · 1 muffin, toaster (34 g)1.7 g
97. 97Plain breadsticksBaked Products · 1 cup, small pieces (46 g)1.7 g
98. 98Sage Valley gluten free vanilla cookiesBaked Products · 3 cookies (44 g)1.7 g
99. 99Multigrain crackersBaked Products · 4 crackers (14 g)1.7 g
100. 100Cheese crackers, reduced fatBaked Products · 1 serving (30 g)1.6 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.