Foods high in polyunsaturated fat

Safflower oil, linoleic (over 70%) tops the list with 8.4 g per 100 calories. 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 Oils8.4 g
2. 2Grapeseed oilFats and Oils7.9 g
3. 3Cold pressed flaxseed oilFats and Oils7.7 g
4. 4Mayonnaise, soybean and safflower oil, with saltFats and Oils7.7 g
5. 5Sunflower oil, linoleic (approx. 65%)Fats and Oils7.4 g
6. 6Flaxseed oil with sliced flaxseedFats and Oils7.4 g
7. 7Walnut oilFats and Oils7.2 g
8. 8Poppyseed oilFats and Oils7.1 g
9. 9Wheat germ oilFats and Oils7 g
10. 10No cholesterol mayonnaise dressingFats and Oils6.6 g
11. 11Soybean oil, refined, industrialFats and Oils6.6 g
12. 12Mayonnaise, regularFats and Oils6.6 g
13. 13Low linolenic soybean oilFats and Oils6.5 g
14. 14Soybean oilFats and Oils6.5 g
15. 15Refined soybean oilFats and Oils6.5 g
16. 16Corn oilFats and Oils6.1 g
17. 17Regular Caesar dressingFats and Oils6.1 g
18. 18Enova oil, 80% diglyceridesFats and Oils6 g
19. 19Bacon and tomato salad dressingFats and Oils6 g
20. 20Tomatoseed oilFats and Oils6 g
21. 21Ranch dressingFats and Oils6 g
22. 22Soybean lecithinFats and Oils5.9 g
23. 23Ultra low linolenic soybean oilFats and Oils5.9 g
24. 24Cottonseed oilFats and Oils5.9 g
25. 25Mayonnaise, reduced-calorie or diet, cholesterol-freeFats and Oils5.9 g
26. 26Regular peppercorn salad dressingFats and Oils5.8 g
27. 27Reduced calorie Italian salad dressingFats and Oils5.8 g
28. 28Imitation mayonnaise, soybean, no cholesterolFats and Oils5.7 g
29. 29Blue cheese dressingFats and Oils5.7 g
30. 30Sesame seed dressing, regularFats and Oils5.7 g
31. 31French dressing, regularFats and Oils5.5 g
32. 32Light mayonnaiseFats and Oils5.5 g
33. 33Soybean and cottonseed oilFats and Oils5.4 g
34. 34Regular green goddess dressingFats and Oils5.4 g
35. 35Vinegar and oil dressing, home recipeFats and Oils5.4 g
36. 36French dressing, home recipeFats and Oils5.3 g
37. 3740-49% fat margarine spreadFats and Oils5.2 g
38. 38Mayonnaise, soybean oil, without saltFats and Oils5.2 g
39. 39Tofu mayonnaiseFats and Oils5.2 g
40. 40Sandwich spread with chopped pickle, regularFats and Oils5.1 g
41. 41Partially hydrogenated soy oilFats and Oils5.1 g
42. 42Margarine-like spread with yogurt, approximately 40% fat, tub, with saltFats and Oils5.1 g
43. 43Reduced calorie sour cream and buttermilk dressingFats and Oils5 g
44. 44Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without saltFats and Oils5 g
45. 4560% fat vegetable oil spread, with saltFats and Oils5 g
46. 4660% fat vegetable oil spread, saltedFats and Oils5 g
47. 47Honey mustard dressingFats and Oils4.9 g
48. 4860% fat vegetable oil spread, unsaltedFats and Oils4.9 g
49. 49Mayonnaise type dressing, regular, with saltFats and Oils4.9 g
50. 50Thousand island dressing, regularFats and Oils4.8 g
51. 51Coleslaw dressingFats and Oils4.8 g
52. 52Sesame oilFats and Oils4.7 g
53. 5360% fat vegetable oil spread, with saltFats and Oils4.7 g
54. 54Oat oilFats and Oils4.6 g
55. 5560% fat vegetable oil spread, unsaltedFats and Oils4.6 g
56. 56Margarine spread, 35-39% fat, tubFats and Oils4.6 g
57. 57Vegetable oil spread, 20% fat, with saltFats and Oils4.6 g
58. 58Vegetable oil spread, 20% fat, without saltFats and Oils4.6 g
59. 59Soybean and cottonseed shorteningFats and Oils4.6 g
60. 60Low sodium diet mayonnaiseFats and Oils4.6 g
61. 61French dressing, regular, without saltFats and Oils4.6 g
62. 62Imitation mayonnaise, soybeanFats and Oils4.6 g
63. 63Sunflower oil, linoleic (less than 60%)Fats and Oils4.5 g
64. 64Italian dressing, regularFats and Oils4.5 g
65. 65Salmon fish oilFats and Oils4.5 g
66. 66Sweetened vegetable oil spreadFats and Oils4.5 g
67. 67Italian dressing, regular, without saltFats and Oils4.4 g
68. 68Creamy poppyseed dressingFats and Oils4.3 g
69. 69Soybean shortening, industrial, liquidFats and Oils4.3 g
70. 70Soybean shortening for cakesFats and Oils4.3 g
71. 71Partially hydrogenated soybean oilFats and Oils4.3 g
72. 72Soybean, palm, cottonseed shorteningFats and Oils4.2 g
73. 73Russian dressingFats and Oils4.2 g
74. 74Partially hydrogenated soy oilFats and Oils4.2 g
75. 75Partially hydrogenated sunflower oilFats and Oils4.1 g
76. 76Fat-free vegetable oil spread, liquid, saltedFats and Oils4.1 g
77. 77Soybean and corn shortening, industrial, fryingFats and Oils4.1 g
78. 78Partially hydrogenated soybean oil, industrialFats and Oils4 g
79. 79Rice bran oilFats and Oils4 g
80. 80Low calorie mayonnaiseFats and Oils4 g
81. 81Margarine spread, 67-70% fat, tubFats and Oils3.9 g
82. 82Menhaden fish oilFats and Oils3.8 g
83. 83Vegetable oil spread, 37% fat, saltedFats and Oils3.8 g
84. 84Margarine, regular, 80% fat, composite, tub, with saltFats and Oils3.8 g
85. 85Margarine, 80% fat, tub, saltedFats and Oils3.8 g
86. 86Margarine, regular, 80% fat, composite, tub, without saltFats and Oils3.8 g
87. 87Corn, peanut, and olive oilFats and Oils3.7 g
88. 88Peanut oilFats and Oils3.6 g
89. 89Light mayonnaise-type salad dressingFats and Oils3.6 g
90. 90Smart Balance Omega Plus light mayoFats and Oils3.5 g
91. 91Sardine oilFats and Oils3.5 g
92. 92Vegetable oil-butter spread, with saltFats and Oils3.5 g
93. 9380% fat margarineFats and Oils3.4 g
94. 94Margarine, regular, 80% fat, composite, stick, with saltFats and Oils3.4 g
95. 95Margarine, 80% fat, stick, saltedFats and Oils3.4 g
96. 9680% fat margarine, without saltFats and Oils3.4 g
97. 9780% fat margarine, unsaltedFats and Oils3.4 g
98. 98Benecol light spreadFats and Oils3.3 g
99. 99Soybean oil and butter blendFats and Oils3.3 g
100. 100Reduced calorie French dressingFats and Oils3.3 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.