Foods high in polyunsaturated fat

Green plantains, fried tops the list with 2.7 g per 100 g. Ranked from 12,074 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Green plantains, friedFruits and Fruit Juices2.7 g
2. 2Yellow plantains, friedFruits and Fruit Juices2.3 g
3. 3Avocados, rawFruits and Fruit Juices1.8 g
4. 4California avocados, rawFruits and Fruit Juices1.8 g
5. 5Florida avocados, rawFruits and Fruit Juices1.7 g
6. 6Canned green pickled olivesFruits and Fruit Juices1.3 g
7. 7Blueberries, dried, sweetenedFruits and Fruit Juices1.3 g
8. 8Green Manzanilla olives, stuffed with pimientoFruits and Fruit Juices0.66 g
9. 9Canned ripe olives, small to extra largeFruits and Fruit Juices0.63 g
10. 10Canned ripe olives, jumbo to super colossalFruits and Fruit Juices0.59 g
11. 11Purple passion fruit, rawFruits and Fruit Juices0.41 g
12. 12Raw common guavasFruits and Fruit Juices0.4 g
13. 13Raspberries, rawFruits and Fruit Juices0.38 g
14. 14Dried peaches, sulfured, uncookedFruits and Fruit Juices0.37 g
15. 15Dried litchisFruits and Fruit Juices0.36 g
16. 16Dried figsFruits and Fruit Juices0.34 g
17. 17Canned blackberry juiceFruits and Fruit Juices0.34 g
18. 18Gooseberries, rawFruits and Fruit Juices0.32 g
19. 19Pink or red grapefruit juice, with calciumFruits and Fruit Juices0.3 g
20. 20Green kiwifruit, rawFruits and Fruit Juices0.29 g
21. 21Blackberries, rawFruits and Fruit Juices0.28 g
22. 22Blueberries, frozen, unsweetenedFruits and Fruit Juices0.28 g
23. 23Raw strawberry guavasFruits and Fruit Juices0.25 g
24. 24Elderberries, rawFruits and Fruit Juices0.25 g
25. 25Blackberries, frozen, unsweetenedFruits and Fruit Juices0.24 g
26. 26Sweetened dried mangoFruits and Fruit Juices0.22 g
27. 27Raw prickly pearsFruits and Fruit Juices0.21 g
28. 28Mulberries, rawFruits and Fruit Juices0.21 g
29. 29Peach nectar, cannedFruits and Fruit Juices0.2 g
30. 30Tart cherries, dried, sweetenedFruits and Fruit Juices0.19 g
31. 31Blueberries, canned, light syrup, drainedFruits and Fruit Juices0.19 g
32. 32Cherimoya, rawFruits and Fruit Juices0.19 g
33. 33Starfruit, rawFruits and Fruit Juices0.18 g
34. 34Dried cranberries, sweetenedFruits and Fruit Juices0.18 g
35. 35European black currants, rawFruits and Fruit Juices0.18 g
36. 36Frozen loganberriesFruits and Fruit Juices0.18 g
37. 37Unsweetened white grapefruit juice, canned or bottledFruits and Fruit Juices0.17 g
38. 38Kumquats, rawFruits and Fruit Juices0.17 g
39. 39Baobab powderFruits and Fruit Juices0.16 g
40. 40Seeded raisinsFruits and Fruit Juices0.16 g
41. 41Strawberries, rawFruits and Fruit Juices0.15 g
42. 42Dried figs, stewedFruits and Fruit Juices0.15 g
43. 43Frozen boysenberries, unsweetenedFruits and Fruit Juices0.15 g
44. 44Dried pears, sulfured, uncookedFruits and Fruit Juices0.15 g
45. 45Blueberries, rawFruits and Fruit Juices0.15 g
46. 46Canned blueberries, heavy syrupFruits and Fruit Juices0.14 g
47. 47Figs, rawFruits and Fruit Juices0.14 g
48. 48Feijoa, rawFruits and Fruit Juices0.14 g
49. 49Frozen sour cherries, unsweetenedFruits and Fruit Juices0.13 g
50. 50Litchis, rawFruits and Fruit Juices0.13 g
51. 51Strawberries, canned, heavy syrupFruits and Fruit Juices0.13 g
52. 52Canned sweetened apples, sliced, drained, heatedFruits and Fruit Juices0.13 g
53. 53Apples, raw, without skin, cooked, microwaveFruits and Fruit Juices0.12 g
54. 54Peaches, dried, sulfured, stewed, without added sugarFruits and Fruit Juices0.12 g
55. 55Grapefruit juice, white, frozen concentrate, unsweetened, undilutedFruits and Fruit Juices0.11 g
56. 56Odwalla Original Superfood smoothieFruits and Fruit Juices0.11 g
57. 57Zespri SunGold kiwifruit, rawFruits and Fruit Juices0.11 g
58. 58Canned gooseberries, light syrup, solids and liquidsFruits and Fruit Juices0.11 g
59. 59Apple juice, frozen concentrate, unsweetened, undilutedFruits and Fruit Juices0.11 g
60. 60Frozen unsweetened apple juice concentrate, undilutedFruits and Fruit Juices0.11 g
61. 61Dried peaches, stewed, with sugarFruits and Fruit Juices0.11 g
62. 62Yellow passion fruit juice, rawFruits and Fruit Juices0.11 g
63. 63Apples, raw, without skin, cooked, boiledFruits and Fruit Juices0.1 g
64. 64American grapes, rawFruits and Fruit Juices0.1 g
65. 65Rhubarb, rawFruits and Fruit Juices0.099 g
66. 66Frozen melon ballsFruits and Fruit Juices0.098 g
67. 67Mamey sapote, rawFruits and Fruit Juices0.097 g
68. 68Canned papaya, heavy syrup, drainedFruits and Fruit Juices0.096 g
69. 69Frozen unsweetened apples, heatedFruits and Fruit Juices0.095 g
70. 70Apples, frozen, unsweetened, unheatedFruits and Fruit Juices0.095 g
71. 71Jackfruit, rawFruits and Fruit Juices0.094 g
72. 72Pears, rawFruits and Fruit Juices0.094 g
73. 73Sulfured dried apples, uncookedFruits and Fruit Juices0.093 g
74. 74Raw loquatsFruits and Fruit Juices0.091 g
75. 75Acerola juice, rawFruits and Fruit Juices0.09 g
76. 76Acerola, rawFruits and Fruit Juices0.09 g
77. 77Wild blueberries, frozenFruits and Fruit Juices0.09 g
78. 78Red sour cherries, rawFruits and Fruit Juices0.09 g
79. 79Raspberry puree, seedlessFruits and Fruit Juices0.09 g
80. 80Raw lemon peelFruits and Fruit Juices0.089 g
81. 81Raw lemons, without peelFruits and Fruit Juices0.089 g
82. 82Frozen sweetened red raspberriesFruits and Fruit Juices0.089 g
83. 83Crabapples, rawFruits and Fruit Juices0.088 g
84. 84Red and white currants, rawFruits and Fruit Juices0.088 g
85. 85Apricot nectar, cannedFruits and Fruit Juices0.087 g
86. 86Yellow peaches, rawFruits and Fruit Juices0.086 g
87. 87Cantaloupe, rawFruits and Fruit Juices0.081 g
88. 88Blackberries, canned, heavy syrupFruits and Fruit Juices0.08 g
89. 89Raw mameyFruits and Fruit Juices0.079 g
90. 90Pomegranates, rawFruits and Fruit Juices0.079 g
91. 91Green plantains, boiledFruits and Fruit Juices0.078 g
92. 92Apricots, rawFruits and Fruit Juices0.077 g
93. 93Dried sulfured apricots, uncookedFruits and Fruit Juices0.074 g
94. 94Bananas, rawFruits and Fruit Juices0.073 g
95. 95Naked Juice Green Machine smoothieFruits and Fruit Juices0.073 g
96. 96Pears, dried, sulfured, stewed, without added sugarFruits and Fruit Juices0.072 g
97. 97Raw mangosFruits and Fruit Juices0.071 g
98. 98Unsweetened cranberry juiceFruits and Fruit Juices0.07 g
99. 99Soursop, rawFruits and Fruit Juices0.069 g
100. 100Canned boysenberries, heavy syrupFruits and Fruit Juices0.068 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.