Foods high in polyunsaturated fat

Crunchy flat noodles, Chinese restaurant tops the list with 3.3 g per 100 calories. 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 Pasta3.3 g
  2. 2Crude rice branCereal Grains and Pasta2.4 g
  3. 3Crude wheat germCereal Grains and Pasta1.7 g
  4. 4Raw oat branCereal Grains and Pasta1.1 g
  5. 5Crude wheat branCereal Grains and Pasta1 g
  6. 6Quinoa, cookedCereal Grains and Pasta0.9 g
  7. 7Uncooked quinoaCereal Grains and Pasta0.89 g
  8. 8Cooked oat branCereal Grains and Pasta0.85 g
  9. 9Partially debranned oat flourCereal Grains and Pasta0.82 g
  10. 10Chinese chow mein noodlesCereal Grains and Pasta0.76 g
  11. 11Amaranth grain, uncookedCereal Grains and Pasta0.75 g
  12. 12Millet flourCereal Grains and Pasta0.69 g
  13. 13OatsCereal Grains and Pasta0.65 g
  14. 14Ancient Harvest corn and quinoa pasta, cookedCereal Grains and Pasta0.62 g
  15. 15White corn grainCereal Grains and Pasta0.59 g
  16. 16Yellow corn grainCereal Grains and Pasta0.59 g
  17. 17Raw milletCereal Grains and Pasta0.56 g
  18. 18Canned white hominyCereal Grains and Pasta0.55 g
  19. 19Canned yellow hominyCereal Grains and Pasta0.55 g
  20. 20White whole-grain corn flourCereal Grains and Pasta0.49 g
  21. 21Whole-grain yellow corn flourCereal Grains and Pasta0.49 g
  22. 22Enriched white masa corn flourCereal Grains and Pasta0.47 g
  23. 23White masa corn flourCereal Grains and Pasta0.47 g
  24. 24Enriched yellow masa corn flourCereal Grains and Pasta0.47 g
  25. 25Sorghum grainCereal Grains and Pasta0.47 g
  26. 26White self-rising cornmeal, enrichedCereal Grains and Pasta0.46 g
  27. 27Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta0.46 g
  28. 28White whole-grain cornmealCereal Grains and Pasta0.45 g
  29. 29Whole-grain yellow cornmealCereal Grains and Pasta0.45 g
  30. 30Millet, cookedCereal Grains and Pasta0.43 g
  31. 31Cooked homemade eggless pastaCereal Grains and Pasta0.41 g
  32. 32Cooked homemade egg pastaCereal Grains and Pasta0.4 g
  33. 33Enriched egg noodles, cooked, with saltCereal Grains and Pasta0.4 g
  34. 34Cooked unenriched egg noodles, with added saltCereal Grains and Pasta0.4 g
  35. 35Cooked enriched egg noodlesCereal Grains and Pasta0.4 g
  36. 36Egg noodles, cooked, without saltCereal Grains and Pasta0.4 g
  37. 37Whole grain sorghum flourCereal Grains and Pasta0.39 g
  38. 38Cooked whole-wheat pastaCereal Grains and Pasta0.39 g
  39. 39Enriched white tortilla flourCereal Grains and Pasta0.38 g
  40. 40White self-rising cornmeal with wheat, enrichedCereal Grains and Pasta0.37 g
  41. 41Yellow self-rising bolted enriched cornmeal, with wheat flourCereal Grains and Pasta0.37 g
  42. 42Uncooked speltCereal Grains and Pasta0.37 g
  43. 43Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cookedCereal Grains and Pasta0.37 g
  44. 44Whole grain soft wheat flourCereal Grains and Pasta0.35 g
  45. 45Dry enriched egg noodlesCereal Grains and Pasta0.35 g
  46. 46Dry unenriched egg noodlesCereal Grains and Pasta0.35 g
  47. 47Whole-grain wheat flourCereal Grains and Pasta0.34 g
  48. 48Cooked fresh plain pastaCereal Grains and Pasta0.33 g
  49. 49Fresh plain pasta, as purchasedCereal Grains and Pasta0.33 g
  50. 50Tinkyada brown rice pasta, cookedCereal Grains and Pasta0.32 g
  51. 51Dry whole-wheat pastaCereal Grains and Pasta0.32 g
  52. 52Dark rye flourCereal Grains and Pasta0.32 g
  53. 53Hulled barleyCereal Grains and Pasta0.31 g
  54. 54BuckwheatCereal Grains and Pasta0.3 g
  55. 55Cooked brown long-grain riceCereal Grains and Pasta0.3 g
  56. 56Uncooked teffCereal Grains and Pasta0.29 g
  57. 57Durum wheatCereal Grains and Pasta0.29 g
  58. 58Whole-groat buckwheat flourCereal Grains and Pasta0.28 g
  59. 59Sprouted wheatCereal Grains and Pasta0.28 g
  60. 60Brown rice flourCereal Grains and Pasta0.27 g
  61. 61Raw brown long-grain riceCereal Grains and Pasta0.27 g
  62. 62TriticaleCereal Grains and Pasta0.27 g
  63. 63Dry enriched spinach egg noodlesCereal Grains and Pasta0.26 g
  64. 64Raw brown medium-grain riceCereal Grains and Pasta0.26 g
  65. 65Cooked enriched spinach egg noodlesCereal Grains and Pasta0.26 g
  66. 66Cooked medium-grain brown riceCereal Grains and Pasta0.26 g
  67. 67Barley malt flourCereal Grains and Pasta0.26 g
  68. 68Protein-fortified spaghetti, dryCereal Grains and Pasta0.26 g
  69. 69Dry gluten-free corn pastaCereal Grains and Pasta0.26 g
  70. 70Cooked gluten-free corn pastaCereal Grains and Pasta0.26 g
  71. 71Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dryCereal Grains and Pasta0.26 g
  72. 72Soft white wheatCereal Grains and Pasta0.25 g
  73. 73Roasted buckwheat groats, dryCereal Grains and Pasta0.24 g
  74. 74Whole-grain triticale flourCereal Grains and Pasta0.23 g
  75. 75Whole grain pasta, 51% wheat, dryCereal Grains and Pasta0.23 g
  76. 76Hard red spring wheatCereal Grains and Pasta0.23 g
  77. 77Bleached white wheat flour, 10% protein, enrichedCereal Grains and Pasta0.23 g
  78. 78Bleached white wheat flour, 10% protein, unenrichedCereal Grains and Pasta0.23 g
  79. 79White industrial flour, 10% protein, enrichedCereal Grains and Pasta0.23 g
  80. 80Uncle Ben's dry parboiled brown riceCereal Grains and Pasta0.23 g
  81. 81Rye grainCereal Grains and Pasta0.23 g
  82. 82White degermed cornmeal, enrichedCereal Grains and Pasta0.22 g
  83. 83Yellow degermed enriched cornmealCereal Grains and Pasta0.22 g
  84. 84White degermed cornmeal, unenrichedCereal Grains and Pasta0.22 g
  85. 85Yellow degermed cornmeal, unenrichedCereal Grains and Pasta0.22 g
  86. 86Barley flour or mealCereal Grains and Pasta0.22 g
  87. 87Hard white wheatCereal Grains and Pasta0.22 g
  88. 88Vital wheat glutenCereal Grains and Pasta0.22 g
  89. 89Cooked wild riceCereal Grains and Pasta0.21 g
  90. 90White self-rising degermed cornmeal, enrichedCereal Grains and Pasta0.21 g
  91. 91Yellow self-rising degermed enriched cornmealCereal Grains and Pasta0.21 g
  92. 92Cooked enriched pasta, with added saltCereal Grains and Pasta0.21 g
  93. 93White industrial flour, 11.5% protein, enrichedCereal Grains and Pasta0.21 g
  94. 94White industrial flour, 11.5% protein, unenrichedCereal Grains and Pasta0.21 g
  95. 95White industrial flour, 11.5% protein, unbleachedCereal Grains and Pasta0.21 g
  96. 96Cooked enriched pasta, no added saltCereal Grains and Pasta0.21 g
  97. 97Unenriched pasta, cooked, without saltCereal Grains and Pasta0.21 g
  98. 98Roasted buckwheat groats, cookedCereal Grains and Pasta0.2 g
  99. 99Unenriched pasta, with salt, cookedCereal Grains and Pasta0.2 g
  100. 100Enriched white bread flourCereal Grains and Pasta0.2 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.