Foods high in polyunsaturated fat

Soybean oil tops the list with 52.6 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. 1Soybean oilFats and Oils · 100 milliliter (91.3 g)52.6 g
  2. 2Corn oilFats and Oils · 100 milliliter (91.3 g)48.3 g
  3. 3Margarine spread, 35-39% fat, tubFats and Oils · 1 cup (232 g)37.3 g
  4. 4Hard soybean margarineFats and Oils · 1 stick (113 g)23.6 g
  5. 5Canola oilFats and Oils · 100 milliliter (90.9 g)23 g
  6. 6Safflower oil, linoleic (over 70%)Fats and Oils · 1 tbsp (13.6 g)10.1 g
  7. 7Regular Caesar dressingFats and Oils · 1 serving (2 tbsp) (30 g)9.9 g
  8. 8Grapeseed oilFats and Oils · 1 tablespoon (13.6 g)9.5 g
  9. 9Cold pressed flaxseed oilFats and Oils · 1 tbsp (13.6 g)9.2 g
  10. 10Sunflower oil, linoleic (approx. 65%)Fats and Oils · 1 tbsp (13.6 g)8.9 g
  11. 11Flaxseed oil with sliced flaxseedFats and Oils · 1 tablespoon (13.7 g)8.9 g
  12. 12Walnut oilFats and Oils · 1 tbsp (13.6 g)8.6 g
  13. 13Poppyseed oilFats and Oils · 1 tablespoon (13.6 g)8.5 g
  14. 14Wheat germ oilFats and Oils · 1 tablespoon (13.6 g)8.4 g
  15. 15Low linolenic soybean oilFats and Oils · 1 tablespoon (14 g)8.3 g
  16. 16Extra virgin olive oilFats and Oils · 100 milliliter (90.7 g)8.2 g
  17. 17Soybean oil, refined, industrialFats and Oils · 1 tbsp (13.6 g)7.9 g
  18. 18Soybean oilFats and Oils · 1 tbsp (13.6 g)7.9 g
  19. 19Refined soybean oilFats and Oils · 1 tablespoon (13.6 g)7.8 g
  20. 20Ranch dressingFats and Oils · 1 serving (30 g)7.7 g
  21. 21Mayonnaise, soybean and safflower oil, with saltFats and Oils · 1 tablespoon (13.8 g)7.6 g
  22. 22Enova oil, 80% diglyceridesFats and Oils · 1 tbsp (1 NLEA serving) (14 g)7.5 g
  23. 23Corn oilFats and Oils · 1 tbsp (13.6 g)7.4 g
  24. 24Tomatoseed oilFats and Oils · 1 tablespoon (13.6 g)7.2 g
  25. 25Ultra low linolenic soybean oilFats and Oils · 1 tablespoon (13.6 g)7.1 g
  26. 26Cottonseed oilFats and Oils · 1 tablespoon (13.6 g)7.1 g
  27. 27Honey mustard dressingFats and Oils · 2 tbsp (30 g)6.9 g
  28. 28No cholesterol mayonnaise dressingFats and Oils · 1 tbsp (15 g)6.8 g
  29. 29Soybean and cottonseed oilFats and Oils · 1 tablespoon (13.6 g)6.5 g
  30. 30Mayonnaise, regularFats and Oils · 1 tbsp (13.8 g)6.2 g
  31. 31Soybean lecithinFats and Oils · 1 tablespoon (13.6 g)6.2 g
  32. 32Partially hydrogenated soy oilFats and Oils · 1 tbsp (13.6 g)6.2 g
  33. 33Creamy poppyseed dressingFats and Oils · 2 tbsp (33 g)5.7 g
  34. 34Sesame oilFats and Oils · 1 tablespoon (13.6 g)5.7 g
  35. 35Oat oilFats and Oils · 1 tbsp (13.6 g)5.6 g
  36. 36Salmon fish oilFats and Oils · 1 tbsp (13.6 g)5.5 g
  37. 37Thousand island dressing, regularFats and Oils · 1 serving (2 tbsp) (30 g)5.5 g
  38. 38Sunflower oil, linoleic (less than 60%)Fats and Oils · 1 tbsp (13.6 g)5.5 g
  39. 39Soybean and cottonseed shorteningFats and Oils · 1 tablespoon (12.8 g)5.2 g
  40. 40Soybean shortening, industrial, liquidFats and Oils · 1 tbsp (13.6 g)5.2 g
  41. 41Mayonnaise, soybean oil, without saltFats and Oils · 1 tablespoon (13.8 g)5.1 g
  42. 42Partially hydrogenated soybean oilFats and Oils · 1 tbsp (13.6 g)5.1 g
  43. 43Partially hydrogenated soy oilFats and Oils · 1 tbsp (13.6 g)5 g
  44. 44Partially hydrogenated sunflower oilFats and Oils · 1 tbsp (13.6 g)5 g
  45. 45Soybean shortening for cakesFats and Oils · 1 tbsp (12.8 g)4.9 g
  46. 46Partially hydrogenated soybean oil, industrialFats and Oils · 1 tbsp (13.6 g)4.8 g
  47. 47Rice bran oilFats and Oils · 1 tablespoon (13.6 g)4.8 g
  48. 48Soybean, palm, cottonseed shorteningFats and Oils · 1 tbsp (12.8 g)4.8 g
  49. 49French dressing, home recipeFats and Oils · 1 tablespoon (14 g)4.7 g
  50. 50Menhaden fish oilFats and Oils · 1 tbsp (13.6 g)4.7 g
  51. 51Corn, peanut, and olive oilFats and Oils · 1 tablespoon (14 g)4.6 g
  52. 52Soybean and corn shortening, industrial, fryingFats and Oils · 1 tbsp (12.8 g)4.6 g
  53. 53Russian dressingFats and Oils · 1 serving (2 tbsp) (30 g)4.4 g
  54. 54Regular peppercorn salad dressingFats and Oils · 1 tbsp (13.4 g)4.4 g
  55. 55Sardine oilFats and Oils · 1 tbsp (13.6 g)4.3 g
  56. 56Peanut oilFats and Oils · 1 tbsp (13.5 g)4.3 g
  57. 57Blue cheese dressingFats and Oils · 1 tbsp (15 g)4.1 g
  58. 58Corn and canola oilFats and Oils · 1 tbsp (14 g)4.1 g
  59. 59Apricot kernel oilFats and Oils · 1 tablespoon (13.6 g)4 g
  60. 60Mid-oleic sunflower oilFats and Oils · 1 tablespoon (13.6 g)3.9 g
  61. 61Imitation mayonnaise, soybean, no cholesterolFats and Oils · 1 tablespoon (14.1 g)3.9 g
  62. 62Vinegar and oil dressing, home recipeFats and Oils · 1 tablespoon (16 g)3.9 g
  63. 63Margarine, regular, 80% fat, composite, tub, with saltFats and Oils · 1 tbsp (14.2 g)3.8 g
  64. 64Margarine, regular, 80% fat, composite, tub, without saltFats and Oils · 1 tbsp (14.2 g)3.8 g
  65. 65Sesame seed dressing, regularFats and Oils · 1 tablespoon (15 g)3.8 g
  66. 66Margarine, 80% fat, tub, saltedFats and Oils · 1 tbsp (14 g)3.7 g
  67. 67Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without saltFats and Oils · 1 tbsp (14 g)3.7 g
  68. 6860% fat vegetable oil spread, unsaltedFats and Oils · 1 tbsp (14 g)3.7 g
  69. 6960% fat vegetable oil spread, with saltFats and Oils · 1 tbsp (14 g)3.7 g
  70. 7060% fat vegetable oil spread, saltedFats and Oils · 1 tbsp (14 g)3.7 g
  71. 71Coleslaw dressingFats and Oils · 1 tbsp (19 g)3.7 g
  72. 72French dressing, regularFats and Oils · 1 tbsp (16 g)3.7 g
  73. 73Vegetable shorteningFats and Oils · 1 tbsp (12.8 g)3.6 g
  74. 74Canola oil for salads and light fryingFats and Oils · 1 tablespoon (13.6 g)3.6 g
  75. 7560% fat vegetable oil spread, with saltFats and Oils · 1 tbsp (14.3 g)3.5 g
  76. 76Canola oil with antifoaming agentFats and Oils · 1 tablespoon (13.6 g)3.5 g
  77. 77Regular green goddess dressingFats and Oils · 1 tbsp (15 g)3.5 g
  78. 7860% fat vegetable oil spread, unsaltedFats and Oils · 1 tbsp (14 g)3.5 g
  79. 7980% fat margarine, without saltFats and Oils · 1 tbsp (14.2 g)3.5 g
  80. 80Soybean and palm household shorteningFats and Oils · 1 tbsp (12.8 g)3.4 g
  81. 81Soybean oil and butter blendFats and Oils · 1 tbsp (14.1 g)3.4 g
  82. 8280% fat margarineFats and Oils · 1 tbsp (14 g)3.4 g
  83. 83Margarine, regular, 80% fat, composite, stick, with saltFats and Oils · 1 tbsp (14 g)3.4 g
  84. 84Margarine, 80% fat, stick, saltedFats and Oils · 1 tablespoon (14 g)3.4 g
  85. 8580% fat margarine, unsaltedFats and Oils · 1 tbsp (14 g)3.4 g
  86. 86Soybean-cottonseed shorteningFats and Oils · 1 tbsp (12.8 g)3.3 g
  87. 87Sweetened vegetable oil spreadFats and Oils · 1 tablespoon (14 g)3.3 g
  88. 88Margarine spread, 67-70% fat, tubFats and Oils · 1 tbsp (1 NLEA serving) (14 g)3.3 g
  89. 89French dressing, regular, without saltFats and Oils · 1 tablespoon (15 g)3.2 g
  90. 90Partially hydrogenated soy oilFats and Oils · 1 tbsp (14 g)3.1 g
  91. 91Teaseed oilFats and Oils · 1 tablespoon (13.6 g)3.1 g
  92. 92Cod liver oilFats and Oils · 1 tbsp (13.6 g)3.1 g
  93. 93Sandwich spread with chopped pickle, regularFats and Oils · 1 tablespoon (15 g)3 g
  94. 94Canola Harvest Soft Spread, 80% fatFats and Oils · 1 tablespoon (1 NLEA serving) (14 g)3 g
  95. 95Mustard oilFats and Oils · 1 tbsp (14 g)3 g
  96. 96Turkey fatFats and Oils · 1 tbsp (12.8 g)3 g
  97. 97Bacon and tomato salad dressingFats and Oils · 1 tbsp (15 g)2.9 g
  98. 98Mayonnaise, reduced-calorie or diet, cholesterol-freeFats and Oils · 1 tbsp (14.6 g)2.8 g
  99. 9970% fat soybean margarineFats and Oils · 1 tbsp (1 NLEA serving) (14 g)2.8 g
  100. 100Chicken fatFats and Oils · 1 tbsp (12.8 g)2.7 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.