Foods high in polyunsaturated fat

Crude rice bran tops the list with 8.8 g per serving. 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. 1Crude rice branCereal Grains and Pasta · 1 cup (118 g)8.8 g
  2. 2Crunchy flat noodles, Chinese restaurantCereal Grains and Pasta · 1 cup (45 g)7.6 g
  3. 3Crude wheat germCereal Grains and Pasta · 1 cup (115 g)6.9 g
  4. 4Uncooked quinoaCereal Grains and Pasta · 1 cup (170 g)5.6 g
  5. 5Amaranth grain, uncookedCereal Grains and Pasta · 1 cup (193 g)5.4 g
  6. 6Raw milletCereal Grains and Pasta · 1 cup (200 g)4.3 g
  7. 7OatsCereal Grains and Pasta · 1 cup (156 g)4 g
  8. 8White corn grainCereal Grains and Pasta · 1 cup (166 g)3.6 g
  9. 9Yellow corn grainCereal Grains and Pasta · 1 cup (166 g)3.6 g
  10. 10Partially debranned oat flourCereal Grains and Pasta · 1 cup (104 g)3.5 g
  11. 11Millet flourCereal Grains and Pasta · 1 cup (119 g)3.1 g
  12. 12Sorghum grainCereal Grains and Pasta · 1 cup (192 g)3 g
  13. 13Raw oat branCereal Grains and Pasta · 1 cup (94 g)2.6 g
  14. 14White self-rising cornmeal with wheat, enrichedCereal Grains and Pasta · 1 cup (170 g)2.2 g
  15. 15Yellow self-rising bolted enriched cornmeal, with wheat flourCereal Grains and Pasta · 1 cup (170 g)2.2 g
  16. 16Uncooked speltCereal Grains and Pasta · 1 cup (174 g)2.2 g
  17. 17Uncooked teffCereal Grains and Pasta · 1 cup (193 g)2.1 g
  18. 18White whole-grain corn flourCereal Grains and Pasta · 1 cup (117 g)2.1 g
  19. 19Whole-grain yellow corn flourCereal Grains and Pasta · 1 cup (117 g)2.1 g
  20. 20Hulled barleyCereal Grains and Pasta · 1 cup (184 g)2 g
  21. 21White whole-grain cornmealCereal Grains and Pasta · 1 cup (122 g)2 g
  22. 22Whole-grain yellow cornmealCereal Grains and Pasta · 1 cup (122 g)2 g
  23. 23Quinoa, cookedCereal Grains and Pasta · 1 cup (185 g)2 g
  24. 24Enriched white masa corn flourCereal Grains and Pasta · 1 cup (114 g)2 g
  25. 25White masa corn flourCereal Grains and Pasta · 1 cup (114 g)2 g
  26. 26Enriched yellow masa corn flourCereal Grains and Pasta · 1 cup (114 g)2 g
  27. 27White self-rising cornmeal, enrichedCereal Grains and Pasta · 1 cup (122 g)1.9 g
  28. 28Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta · 1 cup (122 g)1.9 g
  29. 29Durum wheatCereal Grains and Pasta · 1 cup (192 g)1.9 g
  30. 30Raw brown long-grain riceCereal Grains and Pasta · 1 cup (185 g)1.9 g
  31. 31Raw brown medium-grain riceCereal Grains and Pasta · 1 cup (190 g)1.8 g
  32. 32BuckwheatCereal Grains and Pasta · 1 cup (170 g)1.8 g
  33. 33TriticaleCereal Grains and Pasta · 1 cup (192 g)1.8 g
  34. 34Whole grain sorghum flourCereal Grains and Pasta · 1 cup (121 g)1.7 g
  35. 35Enriched white tortilla flourCereal Grains and Pasta · 1 cup (111 g)1.7 g
  36. 36Brown rice flourCereal Grains and Pasta · 1 cup (158 g)1.6 g
  37. 37Ancient Harvest corn and quinoa pasta, cookedCereal Grains and Pasta · 1 cup spaghetti packed (166 g)1.6 g
  38. 38Barley malt flourCereal Grains and Pasta · 1 cup (162 g)1.5 g
  39. 39Hard red spring wheatCereal Grains and Pasta · 1 cup (192 g)1.5 g
  40. 40Hard white wheatCereal Grains and Pasta · 1 cup (192 g)1.4 g
  41. 41Soft white wheatCereal Grains and Pasta · 1 cup (168 g)1.4 g
  42. 42Whole-grain wheat flourCereal Grains and Pasta · 1 cup (120 g)1.4 g
  43. 43Roasted buckwheat groats, dryCereal Grains and Pasta · 1 cup (164 g)1.4 g
  44. 44Dark rye flourCereal Grains and Pasta · 1 cup (128 g)1.3 g
  45. 45White degermed cornmeal, enrichedCereal Grains and Pasta · 1 cup (157 g)1.3 g
  46. 46Yellow degermed enriched cornmealCereal Grains and Pasta · 1 cup (157 g)1.3 g
  47. 47White degermed cornmeal, unenrichedCereal Grains and Pasta · 1 cup (157 g)1.3 g
  48. 48Yellow degermed cornmeal, unenrichedCereal Grains and Pasta · 1 cup (157 g)1.3 g
  49. 49Rye grainCereal Grains and Pasta · 1 cup (169 g)1.3 g
  50. 50Crude wheat branCereal Grains and Pasta · 1 cup (58 g)1.3 g
  51. 51Fresh plain pasta, as purchasedCereal Grains and Pasta · 4.5 oz (128 g)1.2 g
  52. 52Hard red winter wheatCereal Grains and Pasta · 1 cup (192 g)1.2 g
  53. 53Uncooked khorasan wheatCereal Grains and Pasta · 1 cup (186 g)1.2 g
  54. 54Barley flour or mealCereal Grains and Pasta · 1 cup (148 g)1.1 g
  55. 55Whole-groat buckwheat flourCereal Grains and Pasta · 1 cup (120 g)1.1 g
  56. 56Pearled barley, rawCereal Grains and Pasta · 1 cup (200 g)1.1 g
  57. 57Soft red winter wheatCereal Grains and Pasta · 1 cup (168 g)1.1 g
  58. 58Raw wild riceCereal Grains and Pasta · 1 cup (160 g)1.1 g
  59. 59Dry whole-wheat pastaCereal Grains and Pasta · 1 cup spaghetti (91 g)1 g
  60. 60Whole-grain triticale flourCereal Grains and Pasta · 1 cup (130 g)1 g
  61. 61White self-rising degermed cornmeal, enrichedCereal Grains and Pasta · 1 cup (138 g)1 g
  62. 62Yellow self-rising degermed enriched cornmealCereal Grains and Pasta · 1 cup (138 g)1 g
  63. 63Chinese chow mein noodlesCereal Grains and Pasta · 0.5 cup dry (28 g)1.0 g
  64. 64Enriched white bread flourCereal Grains and Pasta · 1 cup (137 g)1.0 g
  65. 65Unenriched bread flourCereal Grains and Pasta · 1 cup unsifted, dipped (137 g)1.0 g
  66. 66Dry gluten-free corn pastaCereal Grains and Pasta · 1 cup (105 g)0.97 g
  67. 67Millet, cookedCereal Grains and Pasta · 1 cup (174 g)0.88 g
  68. 68Enriched egg noodles, cooked, with saltCereal Grains and Pasta · 1 cup (160 g)0.88 g
  69. 69Cooked unenriched egg noodles, with added saltCereal Grains and Pasta · 1 cup (160 g)0.88 g
  70. 70Cooked enriched egg noodlesCereal Grains and Pasta · 1 cup (160 g)0.88 g
  71. 71Egg noodles, cooked, without saltCereal Grains and Pasta · 1 cup (160 g)0.88 g
  72. 72Yellow degermed corn flourCereal Grains and Pasta · 1 cup (126 g)0.88 g
  73. 73Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dryCereal Grains and Pasta · 1 cup spaghetti (91 g)0.84 g
  74. 74Whole grain pasta, 51% wheat, dryCereal Grains and Pasta · 1 cup spaghetti (91 g)0.77 g
  75. 75Refined sorghum flour, unenrichedCereal Grains and Pasta · 1 cup (161 g)0.76 g
  76. 76Bulgur, dryCereal Grains and Pasta · 1 cup (140 g)0.76 g
  77. 77Tinkyada brown rice pasta, cookedCereal Grains and Pasta · 1 cup spaghetti not packed (169 g)0.75 g
  78. 78Cooked oat branCereal Grains and Pasta · 1 cup (219 g)0.74 g
  79. 79Cooked brown long-grain riceCereal Grains and Pasta · 1 cup (202 g)0.74 g
  80. 80Enriched semolinaCereal Grains and Pasta · 1 cup (167 g)0.72 g
  81. 81Unenriched semolinaCereal Grains and Pasta · 1 cup (167 g)0.72 g
  82. 82Medium rye flourCereal Grains and Pasta · 1 cup (102 g)0.71 g
  83. 83Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cookedCereal Grains and Pasta · 1 cup spaghetti not packed (116 g)0.68 g
  84. 84Cooked whole-wheat pastaCereal Grains and Pasta · 1 cup spaghetti not packed (117 g)0.67 g
  85. 85Canned white hominyCereal Grains and Pasta · 1 cup (165 g)0.66 g
  86. 86Canned yellow hominyCereal Grains and Pasta · 1 cup (160 g)0.64 g
  87. 87Sprouted wheatCereal Grains and Pasta · 1 cup (108 g)0.6 g
  88. 88Unenriched white rice flourCereal Grains and Pasta · 1 cup (158 g)0.6 g
  89. 89Fresh spinach pasta, as purchasedCereal Grains and Pasta · 4.5 oz (128 g)0.6 g
  90. 90Dry enriched parboiled white riceCereal Grains and Pasta · 1 cup (185 g)0.6 g
  91. 91Dry unenriched parboiled long-grain white riceCereal Grains and Pasta · 1 cup (185 g)0.6 g
  92. 92Light rye flourCereal Grains and Pasta · 1 cup (102 g)0.6 g
  93. 93Cooked medium-grain brown riceCereal Grains and Pasta · 1 cup (195 g)0.58 g
  94. 94Protein-fortified spaghetti, dryCereal Grains and Pasta · 2 oz (57 g)0.56 g
  95. 95Cooked enriched spinach egg noodlesCereal Grains and Pasta · 1 cup (160 g)0.56 g
  96. 96Cooked fresh plain pastaCereal Grains and Pasta · 2 oz (128 g)0.55 g
  97. 97Enriched white cake flourCereal Grains and Pasta · 1 cup unsifted, dipped (137 g)0.52 g
  98. 98Bleached enriched all-purpose white wheat flourCereal Grains and Pasta · 1 cup (125 g)0.52 g
  99. 99Enriched all-purpose white flour, calcium-fortifiedCereal Grains and Pasta · 1 cup (125 g)0.52 g
  100. 100All-purpose flour, enriched, unbleachedCereal Grains and Pasta · 1 cup (125 g)0.52 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.