Foods high in polyunsaturated fat

Homemade granola tops the list with 9.5 g per serving. Ranked from 12,074 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Homemade granolaBreakfast Cereals · 1 cup (122 g)9.5 g
2. 2Toasted wheat germ cereal, plainBreakfast Cereals · 1 cup (113 g)7.5 g
3. 3Quaker Real Medleys apple walnut, dryBreakfast Cereals · 1 package (1 NLEA serving) (75 g)4.7 g
4. 4Nature's Path Organic Flax Plus Pumpkin GranolaBreakfast Cereals · 0.75 cup (1 NLEA serving) (55 g)4.7 g
5. 5Uncle Sam CerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (55 g)3.3 g
6. 6Quaker Real Medleys oatmeal, cherry pistachio, dryBreakfast Cereals · 1 package (1 NLEA serving) (73 g)2.3 g
7. 7Post Great Grains Banana Nut CrunchBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)2 g
8. 8Familia cerealBreakfast Cereals · 1 cup (122 g)2 g
9. 9Quaker Real Medleys blueberry hazelnut, dryBreakfast Cereals · 1 package (1 NLEA serving) (70 g)2 g
10. 10Quaker Real Medleys oatmeal, peach almond, dryBreakfast Cereals · 1 package (1 NLEA serving) (75 g)2 g
11. 11Oat cereal, regular and quick, unfortified, dryBreakfast Cereals · 1 cup (81 g)1.9 g
12. 12Post Great Grains Crunchy PecanBreakfast Cereals · 0.75 cup (1 NLEA serving) (52 g)1.6 g
13. 13Quaker Natural Granola Apple Cranberry AlmondBreakfast Cereals · 0.5 cup (1 NLEA serving) (49 g)1.5 g
14. 14Cream of Wheat instant, dryBreakfast Cereals · 1 cup (178 g)1.4 g
15. 15Enriched white corn grits, dryBreakfast Cereals · 1 cup (156 g)1.4 g
16. 16Post Selects Maple Pecan CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (52 g)1.4 g
17. 17Unenriched oats, cooked, saltedBreakfast Cereals · 1 cup (234 g)1.3 g
18. 18Oat cereal, regular and quick, cooked, no saltBreakfast Cereals · 1 cup (234 g)1.3 g
19. 19Quaker 100% Natural Granola cerealBreakfast Cereals · 0.5 cup (1 NLEA serving) (48 g)1.3 g
20. 20Presweetened wheat and bran cereal with nuts and fruitsBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)1.3 g
21. 21Malt-O-Meal Blueberry Muffin TopsBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)1.2 g
22. 22Malt-O-Meal Cinnamon ToastersBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)1.2 g
23. 23Quaker 100% Natural Granola with RaisinsBreakfast Cereals · 0.5 cup (1 NLEA serving) (51 g)1.2 g
24. 24Quaker Oat Bran cerealBreakfast Cereals · 0.5 cup (1 NLEA serving) (40 g)1.2 g
25. 25Quaker Instant Oatmeal, raisins, dates, walnutsBreakfast Cereals · 1 packet (37 g)1.2 g
26. 26Quaker Toasted Multigrain CrispsBreakfast Cereals · 1.25 cup (1 NLEA serving) (57 g)1.2 g
27. 27Post Great Grains Raisin Date PecanBreakfast Cereals · 0.75 cup (1 NLEA serving) (55 g)1.2 g
28. 28Malt-O-Meal Honey Graham SquaresBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)1.1 g
29. 29Enriched quick farina, dryBreakfast Cereals · 1 cup (176 g)1.1 g
30. 30Instant oat cereal, fortified, cinnamon spice, preparedBreakfast Cereals · 1 cup (240 g)1 g
31. 31Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)Breakfast Cereals · 1 cup, cooked (234 g)1.0 g
32. 32Post Honey Bunches of Oats with Vanilla BunchesBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)0.95 g
33. 33Whole wheat hot natural cereal, dryBreakfast Cereals · 1 cup (94 g)0.95 g
34. 34Quaker Instant Oatmeal Organic, regularBreakfast Cereals · 1 packet (41 g)0.94 g
35. 35Quaker Real Medleys summer berry, dryBreakfast Cereals · 1 package (1 NLEA serving) (70 g)0.94 g
36. 36Quaker Quick Oats, dryBreakfast Cereals · 0.5 cup (40 g)0.92 g
37. 37Nature's Path Organic Flax Plus FlakesBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)0.9 g
38. 38Quaker Mother's Cinnamon Oat CrunchBreakfast Cereals · 1 cup (1 NLEA serving) (60 g)0.88 g
39. 39Quaker Cinnamon Oatmeal Squares cerealBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)0.87 g
40. 40Quaker Quick Oats with Iron, dryBreakfast Cereals · 0.5 cup (40 g)0.86 g
41. 41Quaker Oatmeal Squares, Golden MapleBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)0.85 g
42. 42Quaker Oatmeal Squares cerealBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)0.85 g
43. 43Sun Country Kretschmer Wheat Germ, regularBreakfast Cereals · 2 tbsp (1 NLEA serving) (14 g)0.84 g
44. 44Quaker Weight Control Instant Oatmeal, maple and brown sugarBreakfast Cereals · 1 packet (1 NLEA serving) (45 g)0.83 g
45. 45Quaker Instant Oatmeal, weight control, cinnamonBreakfast Cereals · 1 packet (1 NLEA serving) (45 g)0.83 g
46. 46Post Selects Blueberry Morning cerealBreakfast Cereals · 1.25 cup (1 NLEA serving) (55 g)0.82 g
47. 47Post Great Grains Cranberry Almond CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (48 g)0.82 g
48. 48Quaker Weight Control Instant Oatmeal, banana breadBreakfast Cereals · 1 packet (1 NLEA serving) (45 g)0.81 g
49. 49Unenriched yellow corn grits, dryBreakfast Cereals · 1 cup (156 g)0.8 g
50. 50Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsBreakfast Cereals · 0.66 cup (1 NLEA serving) (55 g)0.79 g
51. 51Quaker Shredded Wheat, baggedBreakfast Cereals · 3 biscuits (1 NLEA serving) (63 g)0.77 g
52. 52Fortified instant cinnamon spice oats, dryBreakfast Cereals · 1 packet (45 g)0.76 g
53. 53Quaker Instant Oatmeal Cinnamon Spice, dryBreakfast Cereals · 1 packet (1 NLEA serving) (43 g)0.76 g
54. 54Mother's Peanut Butter Bumpers cerealBreakfast Cereals · 1 cup (1 NLEA serving) (33 g)0.74 g
55. 55Post Shredded Wheat n' Bran, spoon-sizeBreakfast Cereals · 1.25 cup (1 NLEA serving) (59 g)0.72 g
56. 56Instant oat cereal, fortified, raisin spice, preparedBreakfast Cereals · 1 cup (240 g)0.72 g
57. 57Fortified instant plain oats, dryBreakfast Cereals · 1 packet (28 g)0.71 g
58. 58Post Honey Nut Shredded Wheat cerealBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)0.71 g
59. 59Quaker Instant Oatmeal Dinosaur Eggs, dryBreakfast Cereals · 1 packet (1 NLEA serving) (50 g)0.7 g
60. 60Quaker Instant Oatmeal, maple brown sugar, dryBreakfast Cereals · 1 packet (43 g)0.7 g
61. 61Fortified instant oats, maple and brown sugar, dryBreakfast Cereals · 1 packet (43 g)0.69 g
62. 62Sun Country Kretschmer Honey Crunch Wheat GermBreakfast Cereals · 2 tbsp (1 NLEA serving) (14 g)0.68 g
63. 63Cheerios cerealBreakfast Cereals · 1 cup (1 NLEA serving) (28 g)0.67 g
64. 64Post Honey Bunches of Oats with almondsBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)0.67 g
65. 65Quaker Instant Oatmeal Cinnamon Swirl, high fiberBreakfast Cereals · 1 packet (1 NLEA serving) (45 g)0.64 g
66. 66Post Shredded Wheat, original spoon-sizeBreakfast Cereals · 1 cup (1 NLEA serving) (49 g)0.64 g
67. 67Quaker Instant Oatmeal, Cinnamon Spice, reduced sugarBreakfast Cereals · 1 packet (1 NLEA serving) (34 g)0.62 g
68. 68Mom's Best Sweetened Wheat-Fuls cerealBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)0.62 g
69. 69Wheatena cereal, cookedBreakfast Cereals · 1 cup (243 g)0.61 g
70. 70Quaker Instant Oatmeal Banana Bread, dryBreakfast Cereals · 1 packet (1 NLEA serving) (41 g)0.59 g
71. 71Quaker Instant Oatmeal apples and cinnamonBreakfast Cereals · 1 packet (1 NLEA serving) (43 g)0.58 g
72. 72Wheatena cereal, dryBreakfast Cereals · 0.33 cup (1 NLEA serving) (40 g)0.58 g
73. 73Wheatena cereal, cooked, saltedBreakfast Cereals · 1 cup (243 g)0.58 g
74. 74Mother's Toasted Oat Bran cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)0.58 g
75. 75Quaker Instant Oatmeal Fruit and Cream, reduced sugarBreakfast Cereals · 1 packet (33 g)0.58 g
76. 76Quaker Cap'n Crunch's Peanut Butter CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)0.58 g
77. 77Post Shredded Wheat, original big biscuitBreakfast Cereals · 2 biscuits (1 NLEA serving) (47 g)0.57 g
78. 78Post Alpha-Bits cerealBreakfast Cereals · 1 cup (1 NLEA serving for adults) (30 g)0.54 g
79. 79Quaker Instant Oatmeal, raisin and spice, dryBreakfast Cereals · 1 packet (1 NLEA serving) (43 g)0.54 g
80. 80Malt-O-Meal Raisin BranBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)0.54 g
81. 81Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without saltBreakfast Cereals · 1 cup (245 g)0.51 g
82. 82Post Waffle Crisp cerealBreakfast Cereals · 1 cup (1 NLEA serving) (30 g)0.51 g
83. 83Alpen cerealBreakfast Cereals · 0.67 cup (1 NLEA serving) (55 g)0.51 g
84. 84Quaker Instant Oatmeal Apple and Cinnamon, reduced sugarBreakfast Cereals · 1 packet (1 NLEA serving) (31 g)0.51 g
85. 85Ralston Tasteeos cerealBreakfast Cereals · 1 cup (1 NLEA serving) (28 g)0.5 g
86. 86Post Honey Bunches of Oats Pecan BunchesBreakfast Cereals · 0.75 cup (1 NLEA serving) (29 g)0.49 g
87. 87Whole wheat hot cereal, cooked, saltedBreakfast Cereals · 1 cup (242 g)0.49 g
88. 88Cereals, whole wheat hot natural cereal, cooked with water, without saltBreakfast Cereals · 1 cup (242 g)0.49 g
89. 89Post Shredded Wheat, lightly frosted, spoon-sizeBreakfast Cereals · 1 cup (1 NLEA serving) (52 g)0.48 g
90. 90Quaker Whole Wheat Natural Cereal, dryBreakfast Cereals · 0.5 cup (40 g)0.47 g
91. 91Post Raisin Bran cerealBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)0.47 g
92. 92Malt-O-Meal Blueberry Mini SpoonersBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)0.47 g
93. 93Quaker Instant Oatmeal, fruit and creamBreakfast Cereals · 1 packet (35 g)0.47 g
94. 94Post Honey Bunches of Oats with Real StrawberriesBreakfast Cereals · 0.75 cup (1 NLEA serving) (31 g)0.47 g
95. 95Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without saltBreakfast Cereals · 1 cup (237 g)0.46 g
96. 96Quaker Oat Life plain cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)0.45 g
97. 97Post Grape-Nuts cerealBreakfast Cereals · 0.5 cup (1 NLEA serving) (58 g)0.45 g
98. 98Quaker MultiGrain Oatmeal, dryBreakfast Cereals · 0.5 cup (1 NLEA serving) (40 g)0.45 g
99. 99Post Honey Bunches of Oats with Cinnamon BunchesBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)0.45 g
100. 100Health Valley Oat Bran FlakesBreakfast Cereals · 1 cup (1 NLEA serving) (50 g)0.45 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.