Foods high in polyunsaturated fat

Crunchy flat noodles, Chinese restaurant tops the list with 16.9 g per 100 g. 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
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Crunchy flat noodles, Chinese restaurantCereal Grains and Pasta16.9 g
  2. 2Crude rice branCereal Grains and Pasta7.5 g
  3. 3Crude wheat germCereal Grains and Pasta6 g
  4. 4Chinese chow mein noodlesCereal Grains and Pasta3.6 g
  5. 5Partially debranned oat flourCereal Grains and Pasta3.3 g
  6. 6Uncooked quinoaCereal Grains and Pasta3.3 g
  7. 7Amaranth grain, uncookedCereal Grains and Pasta2.8 g
  8. 8Raw oat branCereal Grains and Pasta2.8 g
  9. 9Millet flourCereal Grains and Pasta2.6 g
  10. 10OatsCereal Grains and Pasta2.5 g
  11. 11Crude wheat branCereal Grains and Pasta2.2 g
  12. 12White corn grainCereal Grains and Pasta2.2 g
  13. 13Yellow corn grainCereal Grains and Pasta2.2 g
  14. 14Raw milletCereal Grains and Pasta2.1 g
  15. 15White whole-grain corn flourCereal Grains and Pasta1.8 g
  16. 16Whole-grain yellow corn flourCereal Grains and Pasta1.8 g
  17. 17Enriched white masa corn flourCereal Grains and Pasta1.7 g
  18. 18White masa corn flourCereal Grains and Pasta1.7 g
  19. 19Enriched yellow masa corn flourCereal Grains and Pasta1.7 g
  20. 20White whole-grain cornmealCereal Grains and Pasta1.6 g
  21. 21Whole-grain yellow cornmealCereal Grains and Pasta1.6 g
  22. 22Sorghum grainCereal Grains and Pasta1.6 g
  23. 23White self-rising cornmeal, enrichedCereal Grains and Pasta1.6 g
  24. 24Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta1.6 g
  25. 25Enriched white tortilla flourCereal Grains and Pasta1.5 g
  26. 26Whole grain sorghum flourCereal Grains and Pasta1.4 g
  27. 27Dry enriched egg noodlesCereal Grains and Pasta1.3 g
  28. 28Dry unenriched egg noodlesCereal Grains and Pasta1.3 g
  29. 29White self-rising cornmeal with wheat, enrichedCereal Grains and Pasta1.3 g
  30. 30Yellow self-rising bolted enriched cornmeal, with wheat flourCereal Grains and Pasta1.3 g
  31. 31Uncooked speltCereal Grains and Pasta1.3 g
  32. 32Whole-grain wheat flourCereal Grains and Pasta1.2 g
  33. 33Whole grain soft wheat flourCereal Grains and Pasta1.2 g
  34. 34Dry whole-wheat pastaCereal Grains and Pasta1.1 g
  35. 35Hulled barleyCereal Grains and Pasta1.1 g
  36. 36Quinoa, cookedCereal Grains and Pasta1.1 g
  37. 37Uncooked teffCereal Grains and Pasta1.1 g
  38. 38Dark rye flourCereal Grains and Pasta1 g
  39. 39BuckwheatCereal Grains and Pasta1 g
  40. 40Dry enriched spinach egg noodlesCereal Grains and Pasta1 g
  41. 41Raw brown long-grain riceCereal Grains and Pasta1 g
  42. 42Brown rice flourCereal Grains and Pasta1.0 g
  43. 43Protein-fortified spaghetti, dryCereal Grains and Pasta0.99 g
  44. 44Durum wheatCereal Grains and Pasta0.98 g
  45. 45Raw brown medium-grain riceCereal Grains and Pasta0.96 g
  46. 46Barley malt flourCereal Grains and Pasta0.95 g
  47. 47Whole-groat buckwheat flourCereal Grains and Pasta0.95 g
  48. 48Ancient Harvest corn and quinoa pasta, cookedCereal Grains and Pasta0.95 g
  49. 49Fresh plain pasta, as purchasedCereal Grains and Pasta0.94 g
  50. 50Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dryCereal Grains and Pasta0.93 g
  51. 51Dry gluten-free corn pastaCereal Grains and Pasta0.92 g
  52. 52TriticaleCereal Grains and Pasta0.91 g
  53. 53Whole grain pasta, 51% wheat, dryCereal Grains and Pasta0.85 g
  54. 54Bleached white wheat flour, 10% protein, enrichedCereal Grains and Pasta0.84 g
  55. 55Bleached white wheat flour, 10% protein, unenrichedCereal Grains and Pasta0.84 g
  56. 56White industrial flour, 10% protein, enrichedCereal Grains and Pasta0.84 g
  57. 57Uncle Ben's dry parboiled brown riceCereal Grains and Pasta0.84 g
  58. 58Soft white wheatCereal Grains and Pasta0.84 g
  59. 59Roasted buckwheat groats, dryCereal Grains and Pasta0.83 g
  60. 60White degermed cornmeal, enrichedCereal Grains and Pasta0.83 g
  61. 61Yellow degermed enriched cornmealCereal Grains and Pasta0.83 g
  62. 62White degermed cornmeal, unenrichedCereal Grains and Pasta0.83 g
  63. 63Yellow degermed cornmeal, unenrichedCereal Grains and Pasta0.83 g
  64. 64Vital wheat glutenCereal Grains and Pasta0.81 g
  65. 65Whole-grain triticale flourCereal Grains and Pasta0.79 g
  66. 66Barley flour or mealCereal Grains and Pasta0.77 g
  67. 67Rye grainCereal Grains and Pasta0.77 g
  68. 68Hard red spring wheatCereal Grains and Pasta0.77 g
  69. 69Hard white wheatCereal Grains and Pasta0.75 g
  70. 70White industrial flour, 11.5% protein, enrichedCereal Grains and Pasta0.75 g
  71. 71White industrial flour, 11.5% protein, unenrichedCereal Grains and Pasta0.75 g
  72. 72White industrial flour, 11.5% protein, unbleachedCereal Grains and Pasta0.75 g
  73. 73White self-rising degermed cornmeal, enrichedCereal Grains and Pasta0.74 g
  74. 74Yellow self-rising degermed enriched cornmealCereal Grains and Pasta0.74 g
  75. 75Enriched white bread flourCereal Grains and Pasta0.73 g
  76. 76Unenriched bread flourCereal Grains and Pasta0.73 g
  77. 77Bleached white wheat flour, 15% protein, enrichedCereal Grains and Pasta0.71 g
  78. 78Bleached white wheat flour, 15% protein, unenrichedCereal Grains and Pasta0.71 g
  79. 79Yellow degermed corn flourCereal Grains and Pasta0.69 g
  80. 80Medium rye flourCereal Grains and Pasta0.69 g
  81. 81White industrial flour, 13% protein, enrichedCereal Grains and Pasta0.68 g
  82. 82Bleached white wheat flour, 13% protein, unenrichedCereal Grains and Pasta0.68 g
  83. 83Raw wild riceCereal Grains and Pasta0.68 g
  84. 84Soft red winter wheatCereal Grains and Pasta0.66 g
  85. 85Dry spinach spaghettiCereal Grains and Pasta0.64 g
  86. 86Hard red winter wheatCereal Grains and Pasta0.63 g
  87. 87Uncooked khorasan wheatCereal Grains and Pasta0.62 g
  88. 88Bleached white wheat flour, 9% protein, enrichedCereal Grains and Pasta0.6 g
  89. 89Bleached white wheat flour, 9% protein, unenrichedCereal Grains and Pasta0.6 g
  90. 90Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cookedCereal Grains and Pasta0.58 g
  91. 91Light rye flourCereal Grains and Pasta0.58 g
  92. 92Cooked whole-wheat pastaCereal Grains and Pasta0.57 g
  93. 93Dry enriched pastaCereal Grains and Pasta0.56 g
  94. 94Unenriched pasta, dryCereal Grains and Pasta0.56 g
  95. 95Pearled barley, rawCereal Grains and Pasta0.56 g
  96. 96Sprouted wheatCereal Grains and Pasta0.56 g
  97. 97Enriched egg noodles, cooked, with saltCereal Grains and Pasta0.55 g
  98. 98Cooked unenriched egg noodles, with added saltCereal Grains and Pasta0.55 g
  99. 99Cooked enriched egg noodlesCereal Grains and Pasta0.55 g
  100. 100Egg noodles, cooked, without saltCereal Grains and Pasta0.55 g

More rankings

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.