Foods high in polyunsaturated fat

Safflower oil, linoleic (over 70%) tops the list with 74.6 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. 1Safflower oil, linoleic (over 70%)Fats and Oils74.6 g
  2. 2Grapeseed oilFats and Oils69.9 g
  3. 3Cold pressed flaxseed oilFats and Oils67.8 g
  4. 4Sunflower oil, linoleic (approx. 65%)Fats and Oils65.7 g
  5. 5Flaxseed oil with sliced flaxseedFats and Oils64.9 g
  6. 6Walnut oilFats and Oils63.3 g
  7. 7Poppyseed oilFats and Oils62.4 g
  8. 8Wheat germ oilFats and Oils61.7 g
  9. 9Low linolenic soybean oilFats and Oils58.9 g
  10. 10Soybean oil, refined, industrialFats and Oils58.2 g
  11. 11Soybean oilFats and Oils57.7 g
  12. 12Soybean oilFats and Oils57.6 g
  13. 13Refined soybean oilFats and Oils57.3 g
  14. 14Mayonnaise, soybean and safflower oil, with saltFats and Oils55 g
  15. 15Corn oilFats and Oils54.7 g
  16. 16Enova oil, 80% diglyceridesFats and Oils53.4 g
  17. 17Tomatoseed oilFats and Oils53.1 g
  18. 18Corn oilFats and Oils52.9 g
  19. 19Ultra low linolenic soybean oilFats and Oils52.1 g
  20. 20Cottonseed oilFats and Oils51.9 g
  21. 21Soybean and cottonseed oilFats and Oils48.1 g
  22. 22No cholesterol mayonnaise dressingFats and Oils45.5 g
  23. 23Soybean lecithinFats and Oils45.3 g
  24. 24Partially hydrogenated soy oilFats and Oils45.2 g
  25. 25Mayonnaise, regularFats and Oils44.7 g
  26. 26Sesame oilFats and Oils41.7 g
  27. 27Regular mayonnaiseFats and Oils41.7 g
  28. 28Oat oilFats and Oils40.9 g
  29. 29Soybean and cottonseed shorteningFats and Oils40.6 g
  30. 30Salmon fish oilFats and Oils40.3 g
  31. 31Sunflower oil, linoleic (less than 60%)Fats and Oils40.1 g
  32. 32Soybean shortening, industrial, liquidFats and Oils38 g
  33. 33Soybean shortening for cakesFats and Oils38 g
  34. 34Partially hydrogenated soybean oilFats and Oils37.6 g
  35. 35Soybean, palm, cottonseed shorteningFats and Oils37.2 g
  36. 36Mayonnaise, soybean oil, without saltFats and Oils37.1 g
  37. 37Partially hydrogenated soy oilFats and Oils36.8 g
  38. 38Partially hydrogenated sunflower oilFats and Oils36.4 g
  39. 39Soybean and corn shortening, industrial, fryingFats and Oils36 g
  40. 40Partially hydrogenated soybean oil, industrialFats and Oils35.6 g
  41. 41Rice bran oilFats and Oils35 g
  42. 42Menhaden fish oilFats and Oils34.2 g
  43. 43French dressing, home recipeFats and Oils33.7 g
  44. 44Corn, peanut, and olive oilFats and Oils33 g
  45. 45Regular peppercorn salad dressingFats and Oils33 g
  46. 46Regular Caesar dressingFats and Oils32.9 g
  47. 47Peanut oilFats and Oils32 g
  48. 48Sardine oilFats and Oils31.9 g
  49. 49Apricot kernel oilFats and Oils29.3 g
  50. 50Corn and canola oilFats and Oils29.1 g
  51. 51Mid-oleic sunflower oilFats and Oils29 g
  52. 52Vegetable shorteningFats and Oils28.1 g
  53. 53Imitation mayonnaise, soybean, no cholesterolFats and Oils27.6 g
  54. 54Blue cheese dressingFats and Oils27.5 g
  55. 55Margarine, regular, 80% fat, composite, tub, with saltFats and Oils26.7 g
  56. 56Margarine, 80% fat, tub, saltedFats and Oils26.7 g
  57. 57Margarine, regular, 80% fat, composite, tub, without saltFats and Oils26.7 g
  58. 58Soybean and palm household shorteningFats and Oils26.6 g
  59. 59Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without saltFats and Oils26.5 g
  60. 6060% fat vegetable oil spread, unsaltedFats and Oils26.5 g
  61. 6160% fat vegetable oil spread, with saltFats and Oils26.5 g
  62. 6260% fat vegetable oil spread, saltedFats and Oils26.5 g
  63. 63Canola oil for salads and light fryingFats and Oils26.4 g
  64. 64Soybean-cottonseed shorteningFats and Oils26.1 g
  65. 65Ranch dressingFats and Oils25.9 g
  66. 66Ranch dressingFats and Oils25.8 g
  67. 67Canola oil with antifoaming agentFats and Oils25.6 g
  68. 68Canola oilFats and Oils25.3 g
  69. 69Sesame seed dressing, regularFats and Oils25.1 g
  70. 7060% fat vegetable oil spread, unsaltedFats and Oils24.7 g
  71. 7160% fat vegetable oil spread, with saltFats and Oils24.7 g
  72. 7280% fat margarineFats and Oils24.3 g
  73. 73Margarine, regular, 80% fat, composite, stick, with saltFats and Oils24.3 g
  74. 74Margarine, 80% fat, stick, saltedFats and Oils24.3 g
  75. 7580% fat margarine, without saltFats and Oils24.3 g
  76. 7680% fat margarine, unsaltedFats and Oils24.3 g
  77. 77Soybean oil and butter blendFats and Oils24.2 g
  78. 78Vinegar and oil dressing, home recipeFats and Oils24.1 g
  79. 79Sweetened vegetable oil spreadFats and Oils23.8 g
  80. 80Margarine spread, 67-70% fat, tubFats and Oils23.8 g
  81. 81Regular green goddess dressingFats and Oils23.2 g
  82. 82Turkey fatFats and Oils23.1 g
  83. 83Teaseed oilFats and Oils23 g
  84. 84French dressing, regularFats and Oils23 g
  85. 85Honey mustard dressingFats and Oils22.8 g
  86. 86Cod liver oilFats and Oils22.5 g
  87. 87Partially hydrogenated soy oilFats and Oils22.4 g
  88. 88Pam cooking spray, originalFats and Oils22.1 g
  89. 89Canola Harvest Soft Spread, 80% fatFats and Oils21.3 g
  90. 90Mustard oilFats and Oils21.2 g
  91. 91French dressing, regular, without saltFats and Oils21 g
  92. 9240-49% fat margarine spreadFats and Oils21 g
  93. 93Chicken fatFats and Oils20.9 g
  94. 94Hard soybean margarineFats and Oils20.9 g
  95. 95Sunflower oilFats and Oils20.7 g
  96. 9670% fat soybean margarineFats and Oils20.2 g
  97. 97Sandwich spread with chopped pickle, regularFats and Oils20 g
  98. 98Peanut oilFats and Oils19.9 g
  99. 99Bacon and tomato salad dressingFats and Oils19.6 g
  100. 100Mayonnaise, reduced-calorie or diet, cholesterol-freeFats and Oils19.5 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.