Foods high in polyunsaturated fat

Nature's Path Organic Flax Plus Pumpkin Granola tops the list with 8.6 g per 100 g. Ranked from 12,074 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Nature's Path Organic Flax Plus Pumpkin GranolaBreakfast Cereals8.6 g
2. 2Homemade granolaBreakfast Cereals7.8 g
3. 3Toasted wheat germ cereal, plainBreakfast Cereals6.6 g
4. 4Quaker Real Medleys apple walnut, dryBreakfast Cereals6.3 g
5. 5Uncle Sam CerealBreakfast Cereals6 g
6. 6Sun Country Kretschmer Wheat Germ, regularBreakfast Cereals6 g
7. 7Sun Country Kretschmer Honey Crunch Wheat GermBreakfast Cereals4.8 g
8. 8Malt-O-Meal Blueberry Muffin TopsBreakfast Cereals4.1 g
9. 9Malt-O-Meal Cinnamon ToastersBreakfast Cereals4.1 g
10. 10Malt-O-Meal Honey Graham SquaresBreakfast Cereals3.8 g
11. 11Post Great Grains Banana Nut CrunchBreakfast Cereals3.4 g
12. 12Quaker Instant Oatmeal, raisins, dates, walnutsBreakfast Cereals3.2 g
13. 13Quaker Real Medleys oatmeal, cherry pistachio, dryBreakfast Cereals3.1 g
14. 14Post Great Grains Crunchy PecanBreakfast Cereals3.1 g
15. 15Quaker Oat Bran cerealBreakfast Cereals3 g
16. 16Nature's Path Organic Flax Plus FlakesBreakfast Cereals3 g
17. 17Quaker Natural Granola Apple Cranberry AlmondBreakfast Cereals3 g
18. 18Quaker Real Medleys blueberry hazelnut, dryBreakfast Cereals2.9 g
19. 19Sun Country Kretschmer Toasted Wheat BranBreakfast Cereals2.7 g
20. 20Quaker 100% Natural Granola cerealBreakfast Cereals2.7 g
21. 21Quaker Real Medleys oatmeal, peach almond, dryBreakfast Cereals2.6 g
22. 22Post Selects Maple Pecan CrunchBreakfast Cereals2.6 g
23. 23Fortified instant plain oats, dryBreakfast Cereals2.5 g
24. 24Cheerios cerealBreakfast Cereals2.4 g
25. 25Quaker 100% Natural Granola with RaisinsBreakfast Cereals2.4 g
26. 26Oat cereal, regular and quick, unfortified, dryBreakfast Cereals2.3 g
27. 27Quaker Instant Oatmeal Organic, regularBreakfast Cereals2.3 g
28. 28Quaker Quick Oats, dryBreakfast Cereals2.3 g
29. 29Presweetened wheat and bran cereal with nuts and fruitsBreakfast Cereals2.3 g
30. 30Mother's Peanut Butter Bumpers cerealBreakfast Cereals2.3 g
31. 31Quaker Cap'n Crunch's Peanut Butter CrunchBreakfast Cereals2.1 g
32. 32Quaker Quick Oats with Iron, dryBreakfast Cereals2.1 g
33. 33Post Great Grains Raisin Date PecanBreakfast Cereals2.1 g
34. 34Post Honey Bunches of Oats with almondsBreakfast Cereals2.1 g
35. 35Quaker Toasted Multigrain CrispsBreakfast Cereals2 g
36. 36Puffed milletBreakfast Cereals2 g
37. 37Quaker Weight Control Instant Oatmeal, maple and brown sugarBreakfast Cereals1.9 g
38. 38Quaker Instant Oatmeal, weight control, cinnamonBreakfast Cereals1.8 g
39. 39Quaker Instant Oatmeal, Cinnamon Spice, reduced sugarBreakfast Cereals1.8 g
40. 40Mother's Toasted Oat Bran cerealBreakfast Cereals1.8 g
41. 41Quaker Weight Control Instant Oatmeal, banana breadBreakfast Cereals1.8 g
42. 42Post Alpha-Bits cerealBreakfast Cereals1.8 g
43. 43Ralston Tasteeos cerealBreakfast Cereals1.8 g
44. 44Quaker Instant Oatmeal Cinnamon Spice, dryBreakfast Cereals1.8 g
45. 45Quaker Instant Oatmeal Fruit and Cream, reduced sugarBreakfast Cereals1.8 g
46. 46Post Great Grains Cranberry Almond CrunchBreakfast Cereals1.7 g
47. 47Post Honey Bunches of Oats with Vanilla BunchesBreakfast Cereals1.7 g
48. 48Post Honey Bunches of Oats Pecan BunchesBreakfast Cereals1.7 g
49. 49Post Waffle Crisp cerealBreakfast Cereals1.7 g
50. 50Fortified instant cinnamon spice oats, dryBreakfast Cereals1.7 g
51. 51Familia cerealBreakfast Cereals1.7 g
52. 52Quaker Instant Oatmeal Apple and Cinnamon, reduced sugarBreakfast Cereals1.6 g
53. 53Quaker Instant Oatmeal, maple brown sugar, dryBreakfast Cereals1.6 g
54. 54Fortified instant oats, maple and brown sugar, dryBreakfast Cereals1.6 g
55. 55Quaker Cinnamon Oatmeal Squares cerealBreakfast Cereals1.6 g
56. 56Quaker Oatmeal Squares, Golden MapleBreakfast Cereals1.5 g
57. 57Quaker Oatmeal Squares cerealBreakfast Cereals1.5 g
58. 58Post Honey Bunches of Oats with Cinnamon BunchesBreakfast Cereals1.5 g
59. 59Post Selects Blueberry Morning cerealBreakfast Cereals1.5 g
60. 60Post Grape-Nuts FlakesBreakfast Cereals1.5 g
61. 61Post Honey Bunches of Oats with Real StrawberriesBreakfast Cereals1.5 g
62. 62Quaker Whole Hearts oat cerealBreakfast Cereals1.5 g
63. 63Quaker Mother's Cinnamon Oat CrunchBreakfast Cereals1.5 g
64. 64Wheatena cereal, dryBreakfast Cereals1.5 g
65. 65Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsBreakfast Cereals1.4 g
66. 66Quaker Instant Oatmeal Banana Bread, dryBreakfast Cereals1.4 g
67. 67Quaker Oat Life plain cerealBreakfast Cereals1.4 g
68. 68Quaker Instant Oatmeal Cinnamon Swirl, high fiberBreakfast Cereals1.4 g
69. 69Quaker Instant Oatmeal Dinosaur Eggs, dryBreakfast Cereals1.4 g
70. 70Ralston Enriched Wheat Bran FlakesBreakfast Cereals1.4 g
71. 71Quaker Instant Oatmeal apples and cinnamonBreakfast Cereals1.4 g
72. 72Malt-O-Meal Oat Blenders with honey and almondsBreakfast Cereals1.4 g
73. 73Quaker Real Medleys summer berry, dryBreakfast Cereals1.3 g
74. 74Quaker Honey Graham Life CerealBreakfast Cereals1.3 g
75. 75Quaker Instant Oatmeal, fruit and creamBreakfast Cereals1.3 g
76. 76Malt-O-Meal Honey Nut ScootersBreakfast Cereals1.3 g
77. 77Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roastedBreakfast Cereals1.3 g
78. 78Quaker Maple Brown Sugar Life CerealBreakfast Cereals1.3 g
79. 79Malt-O-Meal Marshmallow Mateys cerealBreakfast Cereals1.3 g
80. 80Post Shredded Wheat, original spoon-sizeBreakfast Cereals1.3 g
81. 81Quaker Oat Cinnamon Life cerealBreakfast Cereals1.3 g
82. 82Frosted oat cereal with marshmallowsBreakfast Cereals1.3 g
83. 83Quaker Instant Oatmeal, raisin and spice, dryBreakfast Cereals1.3 g
84. 84Quaker Crunchy Bran cerealBreakfast Cereals1.2 g
85. 85Post Shredded Wheat n' Bran, spoon-sizeBreakfast Cereals1.2 g
86. 86Post Shredded Wheat, original big biscuitBreakfast Cereals1.2 g
87. 87Quaker Shredded Wheat, baggedBreakfast Cereals1.2 g
88. 88Post Bran Flakes cerealBreakfast Cereals1.2 g
89. 89Post Honey Nut Shredded Wheat cerealBreakfast Cereals1.2 g
90. 90Quaker Whole Wheat Natural Cereal, dryBreakfast Cereals1.2 g
91. 91Weetabix whole grain cerealBreakfast Cereals1.2 g
92. 92Quaker MultiGrain Oatmeal, dryBreakfast Cereals1.1 g
93. 93Mom's Best Sweetened Wheat-Fuls cerealBreakfast Cereals1.1 g
94. 94Quaker King Vitaman cerealBreakfast Cereals1.1 g
95. 95Quaker Instant Grits, American Cheese, dryBreakfast Cereals1.1 g
96. 96Mom's Best Honey Nut Toasty O'sBreakfast Cereals1.1 g
97. 97Quaker Puffed Wheat cerealBreakfast Cereals1.1 g
98. 98Barbara's Puffins, originalBreakfast Cereals1.1 g
99. 99Quaker instant corn grits, cheddar cheese flavor, dryBreakfast Cereals1.1 g
100. 100Quaker Instant Grits, Ham 'n' Cheese, dryBreakfast Cereals1.1 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.