Foods high in polyunsaturated fat

Safflower oil, linoleic (over 70%) tops the list with 163 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. 1Safflower oil, linoleic (over 70%)Fats and Oils · 1 cup (218 g)163 g
  2. 2Grapeseed oilFats and Oils · 1 cup (218 g)152 g
  3. 3Cold pressed flaxseed oilFats and Oils · 1 cup (218 g)148 g
  4. 4Sunflower oil, linoleic (approx. 65%)Fats and Oils · 1 cup (218 g)143 g
  5. 5Flaxseed oil with sliced flaxseedFats and Oils · 1 cup (219 g)142 g
  6. 6Walnut oilFats and Oils · 1 cup (218 g)138 g
  7. 7Poppyseed oilFats and Oils · 1 cup (218 g)136 g
  8. 8Wheat germ oilFats and Oils · 1 cup (218 g)135 g
  9. 9Low linolenic soybean oilFats and Oils · 1 cup (218 g)128 g
  10. 10Soybean oil, refined, industrialFats and Oils · 1 cup (218 g)127 g
  11. 11Soybean oilFats and Oils · 1 cup (218 g)126 g
  12. 12Refined soybean oilFats and Oils · 1 cup (218 g)125 g
  13. 13Mayonnaise, soybean and safflower oil, with saltFats and Oils · 1 cup (220 g)121 g
  14. 14Corn oilFats and Oils · 1 cup (218 g)119 g
  15. 15Tomatoseed oilFats and Oils · 1 cup (218 g)116 g
  16. 16Ultra low linolenic soybean oilFats and Oils · 1 cup (218 g)114 g
  17. 17Cottonseed oilFats and Oils · 1 cup (218 g)113 g
  18. 18No cholesterol mayonnaise dressingFats and Oils · 1 cup (239 g)109 g
  19. 19Soybean and cottonseed oilFats and Oils · 1 cup (218 g)105 g
  20. 20Soybean lecithinFats and Oils · 1 cup (218 g)98.8 g
  21. 21Partially hydrogenated soy oilFats and Oils · 1 cup (218 g)98.6 g
  22. 22Mayonnaise, regularFats and Oils · 1 cup (220 g)98.3 g
  23. 23Sesame oilFats and Oils · 1 cup (218 g)90.9 g
  24. 24Oat oilFats and Oils · 1 cup (218 g)89.1 g
  25. 25Salmon fish oilFats and Oils · 1 cup (218 g)87.9 g
  26. 26Sunflower oil, linoleic (less than 60%)Fats and Oils · 1 cup (218 g)87.4 g
  27. 27Soybean and cottonseed shorteningFats and Oils · 1 cup (205 g)83.2 g
  28. 28Soybean shortening, industrial, liquidFats and Oils · 1 cup (218 g)82.9 g
  29. 29Partially hydrogenated soybean oilFats and Oils · 1 cup (218 g)82 g
  30. 30Mayonnaise, soybean oil, without saltFats and Oils · 1 cup (220 g)81.6 g
  31. 31Partially hydrogenated soy oilFats and Oils · 1 cup (218 g)80.3 g
  32. 32Partially hydrogenated sunflower oilFats and Oils · 1 cup (218 g)79.4 g
  33. 33Soybean shortening for cakesFats and Oils · 1 cup (205 g)77.9 g
  34. 34Partially hydrogenated soybean oil, industrialFats and Oils · 1 cup (218 g)77.7 g
  35. 35Rice bran oilFats and Oils · 1 cup (218 g)76.3 g
  36. 36Soybean, palm, cottonseed shorteningFats and Oils · 1 cup (205 g)76.2 g
  37. 37Menhaden fish oilFats and Oils · 1 cup (218 g)74.5 g
  38. 38French dressing, home recipeFats and Oils · 1 cup (220 g)74.1 g
  39. 39Soybean and corn shortening, industrial, fryingFats and Oils · 1 cup (205 g)73.9 g
  40. 40Sardine oilFats and Oils · 1 cup (218 g)69.5 g
  41. 41Peanut oilFats and Oils · 1 cup (216 g)69.1 g
  42. 42Blue cheese dressingFats and Oils · 1 cup (245 g)67.5 g
  43. 43Corn and canola oilFats and Oils · 1 cup (224 g)65.2 g
  44. 44Apricot kernel oilFats and Oils · 1 cup (218 g)63.9 g
  45. 45Mid-oleic sunflower oilFats and Oils · 1 cup (218 g)63.1 g
  46. 46Imitation mayonnaise, soybean, no cholesterolFats and Oils · 1 cup (225 g)62.1 g
  47. 47Sesame seed dressing, regularFats and Oils · 1 cup (245 g)61.5 g
  48. 48Margarine, regular, 80% fat, composite, tub, with saltFats and Oils · 1 cup (227 g)60.7 g
  49. 49Margarine, regular, 80% fat, composite, tub, without saltFats and Oils · 1 cup (227 g)60.7 g
  50. 5060% fat vegetable oil spread, with saltFats and Oils · 1 cup (229 g)60.6 g
  51. 5160% fat vegetable oil spread, saltedFats and Oils · 1 cup (229 g)60.6 g
  52. 52Vinegar and oil dressing, home recipeFats and Oils · 1 cup (250 g)60.3 g
  53. 53Vegetable shorteningFats and Oils · 1 cup (205 g)57.6 g
  54. 54Canola oil for salads and light fryingFats and Oils · 1 cup (218 g)57.5 g
  55. 55French dressing, regularFats and Oils · 1 cup (250 g)57.4 g
  56. 56Regular green goddess dressingFats and Oils · 1 cup (245 g)56.8 g
  57. 5760% fat vegetable oil spread, unsaltedFats and Oils · 1 cup (229 g)56.5 g
  58. 5860% fat vegetable oil spread, with saltFats and Oils · 1 cup (229 g)56.5 g
  59. 59Coleslaw dressingFats and Oils · 1 cup (289 g)56 g
  60. 60Canola oil with antifoaming agentFats and Oils · 1 cup (218 g)55.8 g
  61. 6180% fat margarine, unsaltedFats and Oils · 1 cup (229 g)55.7 g
  62. 62Margarine, regular, 80% fat, composite, stick, with saltFats and Oils · 1 cup (227 g)55.2 g
  63. 63Margarine, 80% fat, stick, saltedFats and Oils · 1 cup (227 g)55.2 g
  64. 6480% fat margarine, without saltFats and Oils · 1 cup (227 g)55.2 g
  65. 65Soybean oil and butter blendFats and Oils · 1 cup (227 g)54.9 g
  66. 66Soybean and palm household shorteningFats and Oils · 1 cup (205 g)54.6 g
  67. 67Soybean-cottonseed shorteningFats and Oils · 1 cup (205 g)53.5 g
  68. 68Soybean oilFats and Oils · 100 milliliter (91.3 g)52.6 g
  69. 69Partially hydrogenated soy oilFats and Oils · 1 cup (227 g)50.9 g
  70. 70Teaseed oilFats and Oils · 1 cup (218 g)50.1 g
  71. 71Cod liver oilFats and Oils · 1 cup (218 g)49.1 g
  72. 72Sandwich spread with chopped pickle, regularFats and Oils · 1 cup (245 g)49 g
  73. 73Corn oilFats and Oils · 100 milliliter (91.3 g)48.3 g
  74. 74Turkey fatFats and Oils · 1 cup (205 g)47.4 g
  75. 75Bacon and tomato salad dressingFats and Oils · 1 cup (240 g)47 g
  76. 76Mustard oilFats and Oils · 1 cup (218 g)46.3 g
  77. 77Mayonnaise, reduced-calorie or diet, cholesterol-freeFats and Oils · 1 cup (231 g)45 g
  78. 78Chicken fatFats and Oils · 1 cup (205 g)42.8 g
  79. 79Tofu mayonnaiseFats and Oils · 1 cup (240 g)39.8 g
  80. 80Lard and vegetable oil shorteningFats and Oils · 1 cup (205 g)39.4 g
  81. 81Margarine-like, vegetable oil spread, 60% fat, stick, with saltFats and Oils · 1 cup (229 g)38.3 g
  82. 82Almond oilFats and Oils · 1 cup (218 g)37.9 g
  83. 83Margarine spread, 35-39% fat, tubFats and Oils · 1 cup (232 g)37.3 g
  84. 84High oleic canola oilFats and Oils · 1 cup (218 g)34.4 g
  85. 85Herring fish oilFats and Oils · 1 cup (218 g)34 g
  86. 86Partially hydrogenated canola oilFats and Oils · 1 cup (218 g)30.6 g
  87. 87Italian dressing, regular, without saltFats and Oils · 1 cup (235 g)30.4 g
  88. 88Avocado oilFats and Oils · 1 cup (218 g)29.4 g
  89. 89Soybean and palm shorteningFats and Oils · 1 cup (205 g)29.1 g
  90. 90Soybean and cottonseed cake shorteningFats and Oils · 1 cup (205 g)28.9 g
  91. 91Mayonnaise type dressing, regular, with saltFats and Oils · 1 cup (235 g)28.6 g
  92. 92Safflower oil, high oleicFats and Oils · 1 cup (218 g)27.9 g
  93. 93Imitation mayonnaise, soybeanFats and Oils · 1 cup (240 g)25.4 g
  94. 94Italian dressing, regularFats and Oils · 1 cup (235 g)25.3 g
  95. 95Reduced calorie Italian salad dressingFats and Oils · 1 cup (216 g)25 g
  96. 96Soybean and cottonseed shorteningFats and Oils · 1 cup (205 g)24.6 g
  97. 97Low calorie mayonnaiseFats and Oils · 1 cup (232 g)24.1 g
  98. 98Low sodium diet mayonnaiseFats and Oils · 1 cup (224 g)23.7 g
  99. 99Reduced calorie vegetable oil-butter spreadFats and Oils · 1 cup (207 g)23.1 g
  100. 100Canola oilFats and Oils · 100 milliliter (90.9 g)23 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.