Foods high in polyunsaturated fat

Prepared frozen fish sticks tops the list with 7.8 g per 100 g. Ranked from 12,074 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Prepared frozen fish sticksFinfish and Shellfish Products7.8 g
2. 2Black and red caviar, granularFinfish and Shellfish Products7.4 g
3. 3Salted mackerelFinfish and Shellfish Products6.2 g
4. 4Atlantic sardines, canned in oil, drained with boneFinfish and Shellfish Products5.1 g
5. 5Breaded and fried shrimpFinfish and Shellfish Products5.1 g
6. 6Farmed Atlantic salmon, cookedFinfish and Shellfish Products4.6 g
7. 7Atlantic mackerel, cooked, dry heatFinfish and Shellfish Products4.3 g
8. 8Tuna saladFinfish and Shellfish Products4.1 g
9. 9Farm raised Atlantic salmon, rawFinfish and Shellfish Products4.1 g
10. 10Farmed Atlantic salmon, rawFinfish and Shellfish Products3.9 g
11. 11Shark, mixed species, battered and friedFinfish and Shellfish Products3.7 g
12. 12Mixed species fish roe, cookedFinfish and Shellfish Products3.4 g
13. 13Canned white tuna in oil, no salt, drainedFinfish and Shellfish Products3.4 g
14. 14Atlantic mackerel, rawFinfish and Shellfish Products3.4 g
15. 15Channel catfish, breaded and friedFinfish and Shellfish Products3.3 g
16. 16Breaded and fried eastern oystersFinfish and Shellfish Products3.3 g
17. 17Raw American shadFinfish and Shellfish Products3.3 g
18. 18Wild Atlantic salmon, cookedFinfish and Shellfish Products3.3 g
19. 19Pacific herring, cookedFinfish and Shellfish Products3.1 g
20. 20Breaded salmon nuggets, frozen, heatedFinfish and Shellfish Products3 g
21. 21White tuna, canned in oil, drainedFinfish and Shellfish Products3 g
22. 22Kippered Atlantic herringFinfish and Shellfish Products2.9 g
23. 23Breaded and fried Atlantic croakerFinfish and Shellfish Products2.9 g
24. 24Canned light tuna in oil, drainedFinfish and Shellfish Products2.9 g
25. 25Fish, tuna, light, canned in oil, without salt, drained solidsFinfish and Shellfish Products2.9 g
26. 26Breaded and fried clamsFinfish and Shellfish Products2.9 g
27. 27Salmon nuggets, cooked as purchased, unheatedFinfish and Shellfish Products2.9 g
28. 28Breaded and fried mixed species scallopFinfish and Shellfish Products2.9 g
29. 29Raw Chinook salmonFinfish and Shellfish Products2.8 g
30. 30Mixed species whitefish, cookedFinfish and Shellfish Products2.8 g
31. 31Atlantic herring, cooked, dry heatFinfish and Shellfish Products2.7 g
32. 32Smoked sablefishFinfish and Shellfish Products2.7 g
33. 33Chinook salmon, cookedFinfish and Shellfish Products2.7 g
34. 34Fish roe, mixed species, rawFinfish and Shellfish Products2.7 g
35. 35Sablefish, cookedFinfish and Shellfish Products2.6 g
36. 36European anchovy, canned in oil, drainedFinfish and Shellfish Products2.6 g
37. 37Raw wild Atlantic salmonFinfish and Shellfish Products2.5 g
38. 38Wild coho salmon, cooked, moist heatFinfish and Shellfish Products2.5 g
39. 39Pacific mackerel and jack, cookedFinfish and Shellfish Products2.5 g
40. 40Raw Pacific herringFinfish and Shellfish Products2.4 g
41. 41Fish, salmon, sockeye, canned, without salt, drained solids with boneFinfish and Shellfish Products2.3 g
42. 42Smoked ciscoFinfish and Shellfish Products2.3 g
43. 43Blue crab cakesFinfish and Shellfish Products2.3 g
44. 44Raw whitefishFinfish and Shellfish Products2.1 g
45. 45Fried squidFinfish and Shellfish Products2.1 g
46. 46Atlantic herring, rawFinfish and Shellfish Products2.1 g
47. 47Pacific sardines, canned in tomato sauce, drainedFinfish and Shellfish Products2.1 g
48. 48Fish, salmon, pink, canned, without salt, solids with bone and liquidFinfish and Shellfish Products2 g
49. 49Sablefish, rawFinfish and Shellfish Products2 g
50. 50Wild coho salmon, rawFinfish and Shellfish Products2 g
51. 51Farmed coho salmon, cookedFinfish and Shellfish Products2 g
52. 52Raw Pacific mackerel and jackFinfish and Shellfish Products1.9 g
53. 53Trout, mixed species, cookedFinfish and Shellfish Products1.9 g
54. 54Farmed coho salmon, rawFinfish and Shellfish Products1.9 g
55. 55Fresh bluefin tuna, cookedFinfish and Shellfish Products1.8 g
56. 56Raw milkfishFinfish and Shellfish Products1.8 g
57. 57Carp, cooked, dry heatFinfish and Shellfish Products1.8 g
58. 58Wild rainbow trout, cookedFinfish and Shellfish Products1.8 g
59. 59Spanish mackerel, cookedFinfish and Shellfish Products1.8 g
60. 60Farmed rainbow trout, cookedFinfish and Shellfish Products1.8 g
61. 61Pacific oyster, cookedFinfish and Shellfish Products1.8 g
62. 62Canned sockeye salmon, drainedFinfish and Shellfish Products1.8 g
63. 63Greenland halibut, cookedFinfish and Shellfish Products1.8 g
64. 64Canned sockeye salmon, total can contentsFinfish and Shellfish Products1.7 g
65. 65Raw Spanish mackerelFinfish and Shellfish Products1.7 g
66. 66Pickled Atlantic herringFinfish and Shellfish Products1.7 g
67. 67Fried mixed species abaloneFinfish and Shellfish Products1.7 g
68. 68Jack mackerel, canned, drained solidsFinfish and Shellfish Products1.7 g
69. 69European anchovy, rawFinfish and Shellfish Products1.6 g
70. 70Canned sockeye salmon, drained, no skin or boneFinfish and Shellfish Products1.6 g
71. 71Chum salmon, canned, drained solids with boneFinfish and Shellfish Products1.5 g
72. 72Fish, salmon, chum, canned, without salt, drained solids with boneFinfish and Shellfish Products1.5 g
73. 73Canned pink salmon, drained solidsFinfish and Shellfish Products1.5 g
74. 74Farmed rainbow trout, rawFinfish and Shellfish Products1.5 g
75. 75Trout, mixed species, rawFinfish and Shellfish Products1.5 g
76. 76Freshwater drum, cookedFinfish and Shellfish Products1.5 g
77. 77Florida pompano, cookedFinfish and Shellfish Products1.5 g
78. 78Raw fresh bluefin tunaFinfish and Shellfish Products1.4 g
79. 79Raw carpFinfish and Shellfish Products1.4 g
80. 80Canned pink salmon, with liquidFinfish and Shellfish Products1.4 g
81. 81Yellowtail, mixed species, rawFinfish and Shellfish Products1.4 g
82. 82Spot, cookedFinfish and Shellfish Products1.4 g
83. 83Swordfish, cookedFinfish and Shellfish Products1.4 g
84. 84Raw Greenland halibutFinfish and Shellfish Products1.4 g
85. 85Cooked freshwater bassFinfish and Shellfish Products1.4 g
86. 86Cooked bluefishFinfish and Shellfish Products1.4 g
87. 87Farmed channel catfish, cookedFinfish and Shellfish Products1.4 g
88. 88Sockeye salmon, cookedFinfish and Shellfish Products1.3 g
89. 89Canned pink salmon, drained, no skin or boneFinfish and Shellfish Products1.3 g
90. 90Wild coho salmon, cookedFinfish and Shellfish Products1.3 g
91. 91Tilefish, cookedFinfish and Shellfish Products1.2 g
92. 92Wild rainbow trout, rawFinfish and Shellfish Products1.2 g
93. 93Cooked mixed species eelFinfish and Shellfish Products1.2 g
94. 94Cooked blue musselFinfish and Shellfish Products1.2 g
95. 95Raw sharkFinfish and Shellfish Products1.2 g
96. 96Farm raised catfish, rawFinfish and Shellfish Products1.2 g
97. 97Raw freshwater drumFinfish and Shellfish Products1.2 g
98. 98Chum salmon, cookedFinfish and Shellfish Products1.2 g
99. 99Raw swordfishFinfish and Shellfish Products1.1 g
100. 100Raw Florida pompanoFinfish and Shellfish Products1.1 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.