Foods high in polyunsaturated fat

Nature's Path Organic Flax Plus Pumpkin Granola tops the list with 1.8 g per 100 calories. 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 Cereals1.8 g
2. 2Toasted wheat germ cereal, plainBreakfast Cereals1.7 g
3. 3Uncle Sam CerealBreakfast Cereals1.7 g
4. 4Sun Country Kretschmer Wheat Germ, regularBreakfast Cereals1.6 g
5. 5Quaker Real Medleys apple walnut, dryBreakfast Cereals1.6 g
6. 6Homemade granolaBreakfast Cereals1.6 g
7. 7Sun Country Kretschmer Toasted Wheat BranBreakfast Cereals1.4 g
8. 8Sun Country Kretschmer Honey Crunch Wheat GermBreakfast Cereals1.3 g
9. 9Malt-O-Meal Cinnamon ToastersBreakfast Cereals0.97 g
10. 10Malt-O-Meal Honey Graham SquaresBreakfast Cereals0.95 g
11. 11Malt-O-Meal Blueberry Muffin TopsBreakfast Cereals0.93 g
12. 12Post Great Grains Banana Nut CrunchBreakfast Cereals0.88 g
13. 13Quaker Instant Oatmeal, raisins, dates, walnutsBreakfast Cereals0.87 g
14. 14Nature's Path Organic Flax Plus FlakesBreakfast Cereals0.86 g
15. 15Quaker/Mother's Oat Bran, prepared with saltBreakfast Cereals0.84 g
16. 16Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no saltBreakfast Cereals0.84 g
17. 17Quaker Oat Bran cerealBreakfast Cereals0.83 g
18. 18Quaker Real Medleys oatmeal, cherry pistachio, dryBreakfast Cereals0.8 g
19. 19Unenriched oats, cooked, saltedBreakfast Cereals0.79 g
20. 20Oat cereal, regular and quick, cooked, no saltBreakfast Cereals0.79 g
21. 21Post Great Grains Crunchy PecanBreakfast Cereals0.77 g
22. 22Quaker Real Medleys blueberry hazelnut, dryBreakfast Cereals0.74 g
23. 23Quaker Natural Granola Apple Cranberry AlmondBreakfast Cereals0.72 g
24. 24Fortified instant plain oats, dryBreakfast Cereals0.7 g
25. 25Quaker Real Medleys oatmeal, peach almond, dryBreakfast Cereals0.68 g
26. 26Cheerios cerealBreakfast Cereals0.65 g
27. 27Quaker 100% Natural Granola cerealBreakfast Cereals0.64 g
28. 28Post Selects Maple Pecan CrunchBreakfast Cereals0.63 g
29. 29Quaker Instant Oatmeal Organic, regularBreakfast Cereals0.63 g
30. 30Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)Breakfast Cereals0.63 g
31. 31Quaker Quick Oats, dryBreakfast Cereals0.62 g
32. 32Oat cereal, regular and quick, unfortified, dryBreakfast Cereals0.61 g
33. 33Presweetened wheat and bran cereal with nuts and fruitsBreakfast Cereals0.6 g
34. 34Quaker 100% Natural Granola with RaisinsBreakfast Cereals0.58 g
35. 35Quaker Quick Oats with Iron, dryBreakfast Cereals0.58 g
36. 36Puffed milletBreakfast Cereals0.56 g
37. 37Post Great Grains Raisin Date PecanBreakfast Cereals0.56 g
38. 38Mother's Peanut Butter Bumpers cerealBreakfast Cereals0.55 g
39. 39Quaker Toasted Multigrain CrispsBreakfast Cereals0.55 g
40. 40Quaker Cap'n Crunch's Peanut Butter CrunchBreakfast Cereals0.52 g
41. 41Post Honey Bunches of Oats with almondsBreakfast Cereals0.51 g
42. 42Quaker Weight Control Instant Oatmeal, maple and brown sugarBreakfast Cereals0.51 g
43. 43Quaker Instant Oatmeal, Cinnamon Spice, reduced sugarBreakfast Cereals0.51 g
44. 44Quaker Instant Oatmeal, weight control, cinnamonBreakfast Cereals0.51 g
45. 45Quaker Weight Control Instant Oatmeal, banana breadBreakfast Cereals0.5 g
46. 46Mother's Toasted Oat Bran cerealBreakfast Cereals0.49 g
47. 47Quaker Instant Oatmeal Cinnamon Spice, dryBreakfast Cereals0.48 g
48. 48Quaker Instant Oatmeal Fruit and Cream, reduced sugarBreakfast Cereals0.47 g
49. 49Post Alpha-Bits cerealBreakfast Cereals0.46 g
50. 50Fortified instant cinnamon spice oats, dryBreakfast Cereals0.46 g
51. 51Quaker Instant Oatmeal Apple and Cinnamon, reduced sugarBreakfast Cereals0.46 g
52. 52Ralston Tasteeos cerealBreakfast Cereals0.45 g
53. 53Wheatena cereal, cookedBreakfast Cereals0.45 g
54. 54Post Great Grains Cranberry Almond CrunchBreakfast Cereals0.44 g
55. 55Quaker Instant Oatmeal, maple brown sugar, dryBreakfast Cereals0.44 g
56. 56Instant oat cereal, fortified, cinnamon spice, preparedBreakfast Cereals0.44 g
57. 57Post Waffle Crisp cerealBreakfast Cereals0.44 g
58. 58Post Honey Bunches of Oats with Vanilla BunchesBreakfast Cereals0.43 g
59. 59Familia cerealBreakfast Cereals0.43 g
60. 60Post Honey Bunches of Oats Pecan BunchesBreakfast Cereals0.43 g
61. 61Fortified instant oats, maple and brown sugar, dryBreakfast Cereals0.41 g
62. 62Quaker Cinnamon Oatmeal Squares cerealBreakfast Cereals0.41 g
63. 63Wheatena cereal, dryBreakfast Cereals0.41 g
64. 64Wheatena cereal, cooked, saltedBreakfast Cereals0.41 g
65. 65Quaker Oatmeal Squares cerealBreakfast Cereals0.4 g
66. 66Quaker Oatmeal Squares, Golden MapleBreakfast Cereals0.4 g
67. 67Post Grape-Nuts FlakesBreakfast Cereals0.4 g
68. 68Quaker Whole Hearts oat cerealBreakfast Cereals0.39 g
69. 69Quaker Instant Oatmeal Banana Bread, dryBreakfast Cereals0.39 g
70. 70Quaker Instant Oatmeal Cinnamon Swirl, high fiberBreakfast Cereals0.39 g
71. 71Quaker MultiGrain Oatmeal, prepared, no saltBreakfast Cereals0.39 g
72. 72Quaker MultiGrain Oatmeal, prepared with saltBreakfast Cereals0.39 g
73. 73Quaker Mother's Cinnamon Oat CrunchBreakfast Cereals0.38 g
74. 74Post Selects Blueberry Morning cerealBreakfast Cereals0.38 g
75. 75Quaker Oat Life plain cerealBreakfast Cereals0.38 g
76. 76Quaker Real Medleys summer berry, dryBreakfast Cereals0.38 g
77. 77Post Honey Bunches of Oats with Real StrawberriesBreakfast Cereals0.38 g
78. 78Post Honey Bunches of Oats with Cinnamon BunchesBreakfast Cereals0.38 g
79. 79Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without saltBreakfast Cereals0.38 g
80. 80Quaker Crunchy Bran cerealBreakfast Cereals0.37 g
81. 81Quaker Instant Oatmeal apples and cinnamonBreakfast Cereals0.37 g
82. 82Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsBreakfast Cereals0.37 g
83. 83Post Shredded Wheat, original spoon-sizeBreakfast Cereals0.37 g
84. 84Post Bran Flakes cerealBreakfast Cereals0.37 g
85. 85Quaker Instant Oatmeal Dinosaur Eggs, dryBreakfast Cereals0.36 g
86. 86Post Shredded Wheat, original big biscuitBreakfast Cereals0.36 g
87. 87Post Shredded Wheat n' Bran, spoon-sizeBreakfast Cereals0.36 g
88. 88Quaker Honey Graham Life CerealBreakfast Cereals0.36 g
89. 89Malt-O-Meal Oat Blenders with honey and almondsBreakfast Cereals0.36 g
90. 90Ralston Enriched Wheat Bran FlakesBreakfast Cereals0.35 g
91. 91Quaker Whole Wheat Natural Cereal, dryBreakfast Cereals0.35 g
92. 92Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without saltBreakfast Cereals0.35 g
93. 93Quaker Instant Oatmeal, fruit and creamBreakfast Cereals0.35 g
94. 94Quaker Shredded Wheat, baggedBreakfast Cereals0.35 g
95. 95Quaker Maple Brown Sugar Life CerealBreakfast Cereals0.35 g
96. 96Quaker Instant Oatmeal, raisin and spice, dryBreakfast Cereals0.35 g
97. 97Quaker Oat Cinnamon Life cerealBreakfast Cereals0.35 g
98. 98Malt-O-Meal Honey Nut ScootersBreakfast Cereals0.34 g
99. 99Instant oat cereal, fortified, raisin spice, preparedBreakfast Cereals0.34 g
100. 100Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without saltBreakfast Cereals0.34 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.