Foods high in polyunsaturated fat

Australian Wagyu beef external fat, raw tops the list with 2.8 g per serving. 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
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  1. 1Australian Wagyu beef external fat, rawBeef Products · 4 oz (113 g)2.8 g
  2. 2Australian Wagyu beef seam fat, rawBeef Products · 4 oz (113 g)2.4 g
  3. 3Beef fat, cookedBeef Products · 3 oz (85 g)2.3 g
  4. 4Beef chuck eye ribs, boneless, lean and fat, select, rawBeef Products · 1 piece (340 g)2 g
  5. 5Boneless beef chuck eye ribs, rawBeef Products · 1 piece (331 g)2 g
  6. 6Beef chuck eye ribs, boneless, lean and fat, choice, rawBeef Products · 1 piece (325 g)2 g
  7. 7New Zealand beef subcutaneous fat, rawBeef Products · 4 oz (113 g)1.9 g
  8. 8Australian Wagyu beef, external fat, rawBeef Products · 4 oz (113 g)1.8 g
  9. 9Australian Wagyu beef, seam fat, rawBeef Products · 4 oz (113 g)1.8 g
  10. 10Australian grass-fed beef, seam fat, rawBeef Products · 4 oz (113 g)1.8 g
  11. 11Australian grass-fed beef, external fat, rawBeef Products · 4 oz (113 g)1.6 g
  12. 12New Zealand beef intermuscular fat, rawBeef Products · 4 oz (113 g)1.5 g
  13. 13Beef, Australian, imported, Wagyu, loin, top loin steak/roast, separable lean and fat, Aust. marble score 9, rawBeef Products · 4 oz (113 g)1.5 g
  14. 14Beef short ribs, lean and fat, rawBeef Products · 4 oz (113 g)1.5 g
  15. 15Beef breakfast strips, rawBeef Products · 3 slices (68 g)1.5 g
  16. 16Beef top round, choice, pan-friedBeef Products · 3 oz (85 g)1.5 g
  17. 17Choice beef top sirloin steak, pan-friedBeef Products · 3 oz (85 g)1.5 g
  18. 18New Zealand beef subcutaneous fat, cookedBeef Products · 3 oz (85 g)1.4 g
  19. 19Beef rib roast, large end, prime, rawBeef Products · 4 oz (113 g)1.4 g
  20. 20Beef back ribs, bone-in, lean and fat, rawBeef Products · 4 oz (113 g)1.4 g
  21. 21Beef back ribs, bone-in, rawBeef Products · 4 oz (113 g)1.3 g
  22. 22Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean and fat, Aust. marble score 9, rawBeef Products · 4 oz (113 g)1.3 g
  23. 23Beef short ribs, lean and fat, braisedBeef Products · 3 oz (85 g)1.3 g
  24. 24Whole rib roast, lean and fat, rawBeef Products · 4 oz (113 g)1.3 g
  25. 25Beef top round, lean, choice, pan-friedBeef Products · 3 oz (85 g)1.3 g
  26. 26Beef back ribs, bone-in, lean and fat, rawBeef Products · 4 oz (113 g)1.2 g
  27. 27Boneless beef chuck eye ribs, lean, rawBeef Products · 1 piece (325 g)1.2 g
  28. 28Beef, Australian, imported, Wagyu, loin, top loin steak/roast, boneless, separable lean only, Aust. marble score 9, rawBeef Products · 4 oz (113 g)1.2 g
  29. 29Prime beef rib, small end, rawBeef Products · 4 oz (113 g)1.2 g
  30. 30Beef under blade steak, boneless, lean and fat, braisedBeef Products · 3 oz (85 g)1.1 g
  31. 31Beef chuck eye ribs, boneless, lean, rawBeef Products · 1 piece (331 g)1.1 g
  32. 32Beef under blade steak, boneless, lean and fat, braisedBeef Products · 3 oz (85 g)1.1 g
  33. 33Beef chuck eye ribs, boneless, lean, rawBeef Products · 1 piece (340 g)1.1 g
  34. 34Beef under blade steak, boneless, lean and fat, braisedBeef Products · 3 oz (85 g)1.1 g
  35. 35New Zealand beef intermuscular fat, cookedBeef Products · 3 oz (85 g)1.1 g
  36. 36Beef back ribs, bone-in, braisedBeef Products · 3 oz (85 g)1.1 g
  37. 37Beef, rib eye steak/roast, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, rawBeef Products · 4 oz (113 g)1.1 g
  38. 38Beef, rib eye steak/roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, rawBeef Products · 4 oz (113 g)1 g
  39. 39Prime beef rib, small end, roastedBeef Products · 3 oz (85 g)1 g
  40. 40Choice boneless top loin steak, lean, rawBeef Products · 1 steak raw (284 g)1 g
  41. 41Beef rib roast, large end, prime, broiledBeef Products · 3 oz (85 g)1 g
  42. 42Outside skirt steak, boneless, rawBeef Products · 4 oz (113 g)1 g
  43. 43Beef, rib eye steak/roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, rawBeef Products · 4 oz (113 g)1 g
  44. 44Beef back ribs, bone-in, braisedBeef Products · 3 oz (85 g)1 g
  45. 45Beef, rib eye steak/roast, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, rawBeef Products · 4 oz (113 g)1 g
  46. 46Rib roast, large end, lean and fat, broiledBeef Products · 3 oz (85 g)1 g
  47. 47Beef, rib eye steak/roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, select, rawBeef Products · 4 oz (113 g)1 g
  48. 48Skirt steak, outside, boneless, lean and fat, grilledBeef Products · 3 oz (85 g)1.0 g
  49. 49Ribeye roast, boneless, roastedBeef Products · 3 oz (85 g)1.0 g
  50. 50Beef rib roast, prime, roastedBeef Products · 3 oz (85 g)0.99 g
  51. 51Skirt steak, outside, boneless, lean and fat, rawBeef Products · 4 oz (113 g)0.98 g
  52. 52Ribeye steak, boneless, lip-off, lean and fat, rawBeef Products · 4 oz (113 g)0.97 g
  53. 53Beef rib roast, large end, prime, roastedBeef Products · 3 oz (85 g)0.96 g
  54. 54Skirt steak, outside, boneless, lean and fat, grilledBeef Products · 3 oz (85 g)0.96 g
  55. 55Outside skirt steak, choice, grilledBeef Products · 3 oz (85 g)0.96 g
  56. 56Brisket flat half, lean and fat, rawBeef Products · 4 oz (113 g)0.95 g
  57. 57Brisket flat half, lean and fat, rawBeef Products · 4 oz (113 g)0.95 g
  58. 58Whole rib roast, lean and fat, broiledBeef Products · 3 oz (85 g)0.95 g
  59. 59Beef back ribs, bone-in, braisedBeef Products · 3 oz (85 g)0.95 g
  60. 60Bone-in rib eye steak, select, grilledBeef Products · 3 oz (85 g)0.94 g
  61. 61Bone-in rib eye steak, all grades, grilledBeef Products · 3 oz (85 g)0.94 g
  62. 62Bone-in rib eye steak, choice, grilledBeef Products · 3 oz (85 g)0.94 g
  63. 63Ribeye roast, boneless, roastedBeef Products · 3 oz (85 g)0.94 g
  64. 64Beef, rib eye steak/roast, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, rawBeef Products · 4 oz (113 g)0.93 g
  65. 65Rib roast, large end, lean and fat, roastedBeef Products · 3 oz (85 g)0.93 g
  66. 66Outside skirt steak, boneless, rawBeef Products · 4 oz (113 g)0.92 g
  67. 67Outside skirt steak, lean, grilledBeef Products · 3 oz (85 g)0.92 g
  68. 68Beef rib roast, small end, choice, roastedBeef Products · 3 oz (85 g)0.91 g
  69. 69Top loin steak, rawBeef Products · 4 oz (113 g)0.9 g
  70. 70Outside skirt steak, choice, rawBeef Products · 4 oz (113 g)0.9 g
  71. 71Bone-in rib eye roast, choice, roastedBeef Products · 3 oz (85 g)0.9 g
  72. 72Boneless rib eye steak, choice, grilledBeef Products · 3 oz (85 g)0.9 g
  73. 73Skirt steak, outside, boneless, lean and fat, grilledBeef Products · 3 oz (85 g)0.9 g
  74. 74Ribeye steak, boneless, lip-off, lean and fat, rawBeef Products · 4 oz (113 g)0.9 g
  75. 75Beef tenderloin steak, rawBeef Products · 4 oz (113 g)0.89 g
  76. 76Beef rib, large end, lean and fat, roastedBeef Products · 3 oz (85 g)0.89 g
  77. 77Beef rib roast, choice, roastedBeef Products · 3 oz (85 g)0.89 g
  78. 78Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean only, Aust. marble score 9, rawBeef Products · 4 oz (113 g)0.89 g
  79. 79Boneless beef mock tender steak, braisedBeef Products · 3 oz (85 g)0.89 g
  80. 80Beef rib roast, choice, broiledBeef Products · 3 oz (85 g)0.88 g
  81. 81Chuck blade roast, lean and fat, rawBeef Products · 4 oz (113 g)0.88 g
  82. 82Ribeye roast, bone-in, lean and fat, roastedBeef Products · 3 oz (85 g)0.88 g
  83. 83Beef rib roast, large end, broiledBeef Products · 3 oz (85 g)0.88 g
  84. 84Prime beef tenderloin roast, roastedBeef Products · 3 oz (85 g)0.88 g
  85. 85Ribeye steak, boneless, lip-on, lean and fat, grilledBeef Products · 3 oz (85 g)0.87 g
  86. 86New Zealand brisket navel end, lean and fat, rawBeef Products · 4 oz (113 g)0.87 g
  87. 87Outside skirt steak, all grades, rawBeef Products · 4 oz (113 g)0.87 g
  88. 88Choice beef rib, small end, rawBeef Products · 4 oz (113 g)0.87 g
  89. 89Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean and fat, Aust. marble score 4/5, rawBeef Products · 4 oz (113 g)0.86 g
  90. 90Beef chuck short ribs, boneless, lean and fat, braisedBeef Products · 3 oz (85 g)0.85 g
  91. 91Outside skirt steak, select, grilledBeef Products · 3 oz (85 g)0.85 g
  92. 92Ribeye roast, bone-in, lean and fat, roastedBeef Products · 3 oz (85 g)0.85 g
  93. 93Back ribs, bone-in, lean, rawBeef Products · 4 oz (113 g)0.85 g
  94. 94Top blade steak, boneless, lean and fat, grilledBeef Products · 3 oz (85 g)0.85 g
  95. 95Whole rib roast, lean and fat, roastedBeef Products · 3 oz (85 g)0.85 g
  96. 96Beef tenderloin roast, roastedBeef Products · 3 oz (85 g)0.85 g
  97. 97Ribeye roast, boneless, roastedBeef Products · 3 oz (85 g)0.84 g
  98. 98Beef, Australian, imported, Wagyu, loin, tenderloin steak/roast, boneless, separable lean and fat, Aust. marble score 9, rawBeef Products · 4 oz (113 g)0.84 g
  99. 99New Zealand brisket navel end, lean and fat, braisedBeef Products · 3 oz (85 g)0.84 g
  100. 100Beef rib roast, large end, roastedBeef Products · 3 oz (85 g)0.84 g

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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.