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.

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 Oils57.6 g
12. 12Refined soybean oilFats and Oils57.3 g
13. 13Mayonnaise, soybean and safflower oil, with saltFats and Oils55 g
14. 14Enova oil, 80% diglyceridesFats and Oils53.4 g
15. 15Tomatoseed oilFats and Oils53.1 g
16. 16Corn oilFats and Oils52.9 g
17. 17Ultra low linolenic soybean oilFats and Oils52.1 g
18. 18Cottonseed oilFats and Oils51.9 g
19. 19Soybean and cottonseed oilFats and Oils48.1 g
20. 20No cholesterol mayonnaise dressingFats and Oils45.5 g
21. 21Soybean lecithinFats and Oils45.3 g
22. 22Mayonnaise, regularFats and Oils44.7 g
23. 23Sesame oilFats and Oils41.7 g
24. 24Regular mayonnaiseFats and Oils41.7 g
25. 25Oat oilFats and Oils40.9 g
26. 26Salmon fish oilFats and Oils40.3 g
27. 27Sunflower oil, linoleic (less than 60%)Fats and Oils40.1 g
28. 28Soybean shortening, industrial, liquidFats and Oils38 g
29. 29Soybean shortening for cakesFats and Oils38 g
30. 30Partially hydrogenated soybean oilFats and Oils37.6 g
31. 31Soybean, palm, cottonseed shorteningFats and Oils37.2 g
32. 32Mayonnaise, soybean oil, without saltFats and Oils37.1 g
33. 33Partially hydrogenated sunflower oilFats and Oils36.4 g
34. 34Soybean and corn shortening, industrial, fryingFats and Oils36 g
35. 35Partially hydrogenated soybean oil, industrialFats and Oils35.6 g
36. 36Rice bran oilFats and Oils35 g
37. 37Menhaden fish oilFats and Oils34.2 g
38. 38French dressing, home recipeFats and Oils33.7 g
39. 39Corn, peanut, and olive oilFats and Oils33 g
40. 40Regular peppercorn salad dressingFats and Oils33 g
41. 41Regular Caesar dressingFats and Oils32.9 g
42. 42Sardine oilFats and Oils31.9 g
43. 43Apricot kernel oilFats and Oils29.3 g
44. 44Corn and canola oilFats and Oils29.1 g
45. 45Mid-oleic sunflower oilFats and Oils29 g
46. 46Vegetable shorteningFats and Oils28.1 g
47. 47Imitation mayonnaise, soybean, no cholesterolFats and Oils27.6 g
48. 48Blue cheese dressingFats and Oils27.5 g
49. 49Margarine, 80% fat, tub, saltedFats and Oils26.7 g
50. 50Regular margarine, tub, saltedFats and Oils26.7 g
51. 51Regular margarine, tub, unsaltedFats and Oils26.7 g
52. 52Soybean and palm household shorteningFats and Oils26.6 g
53. 5360% fat vegetable oil spread, saltedFats and Oils26.5 g
54. 5460% fat vegetable oil spread, unsaltedFats and Oils26.5 g
55. 55Vegetable oil spread, unsaltedFats and Oils26.5 g
56. 56Canola oil for salads and light fryingFats and Oils26.4 g
57. 57Soybean-cottonseed shorteningFats and Oils26.1 g
58. 58Ranch dressingFats and Oils25.9 g
59. 59Canola oil with antifoaming agentFats and Oils25.6 g
60. 60Canola oilFats and Oils25.3 g
61. 61Sesame seed dressing, regularFats and Oils25.1 g
62. 6260% fat vegetable oil spread, with saltFats and Oils24.7 g
63. 6380% fat margarineFats and Oils24.3 g
64. 6480% fat margarine, unsaltedFats and Oils24.3 g
65. 6580% fat margarine, without saltFats and Oils24.3 g
66. 66Margarine, 80% fat, stick, saltedFats and Oils24.3 g
67. 67Regular margarine, stick, saltedFats and Oils24.3 g
68. 68Soybean oil and butter blendFats and Oils24.2 g
69. 69Vinegar and oil dressing, home recipeFats and Oils24.1 g
70. 70Sweetened vegetable oil spreadFats and Oils23.8 g
71. 71Margarine spread, 67-70% fat, tubFats and Oils23.8 g
72. 72Regular green goddess dressingFats and Oils23.2 g
73. 73Turkey fatFats and Oils23.1 g
74. 74Teaseed oilFats and Oils23 g
75. 75French dressing, regularFats and Oils23 g
76. 76Honey mustard dressingFats and Oils22.8 g
77. 77Cod liver oilFats and Oils22.5 g
78. 78Partially hydrogenated soy oilFats and Oils22.4 g
79. 79Pam cooking spray, originalFats and Oils22.1 g
80. 80Canola Harvest Soft Spread, 80% fatFats and Oils21.3 g
81. 81Mustard oilFats and Oils21.2 g
82. 82French dressing, regular, without saltFats and Oils21 g
83. 8340-49% fat margarine spreadFats and Oils21 g
84. 84Chicken fatFats and Oils20.9 g
85. 85Hard soybean margarineFats and Oils20.9 g
86. 86Sunflower oilFats and Oils20.7 g
87. 8770% fat soybean margarineFats and Oils20.2 g
88. 88Sandwich spread with chopped pickle, regularFats and Oils20 g
89. 89Peanut oilFats and Oils19.9 g
90. 90Bacon and tomato salad dressingFats and Oils19.6 g
91. 91Reduced calorie cholesterol free mayonnaiseFats and Oils19.5 g
92. 92Coleslaw dressingFats and Oils19.4 g
93. 93Lard and vegetable oil shorteningFats and Oils19.2 g
94. 94Smart Balance Omega Plus spreadFats and Oils18.5 g
95. 95Butter margarine blend, 80% fat, unsaltedFats and Oils18.2 g
96. 96Thousand island dressing, regularFats and Oils18.2 g
97. 97Smart Balance Regular Buttery Spread with flax oilFats and Oils17.8 g
98. 98Almond oilFats and Oils17.4 g
99. 99Creamy poppyseed dressingFats and Oils17.3 g
100. 100Natreon high oleic canola oilFats and Oils17.1 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.