Foods high in polyunsaturated fat

Florida avocados, raw tops the list with 1.4 g per 100 calories. Ranked from 12,074 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Florida avocados, rawFruits and Fruit Juices1.4 g
2. 2Avocados, rawFruits and Fruit Juices1.1 g
3. 3California avocados, rawFruits and Fruit Juices1.1 g
4. 4Yellow plantains, friedFruits and Fruit Juices0.96 g
5. 5Canned blackberry juiceFruits and Fruit Juices0.91 g
6. 6Canned green pickled olivesFruits and Fruit Juices0.9 g
7. 7Green plantains, friedFruits and Fruit Juices0.87 g
8. 8Pink or red grapefruit juice, with calciumFruits and Fruit Juices0.76 g
9. 9Canned ripe olives, jumbo to super colossalFruits and Fruit Juices0.72 g
10. 10Raspberries, rawFruits and Fruit Juices0.72 g
11. 11Gooseberries, rawFruits and Fruit Juices0.72 g
12. 12Blackberries, rawFruits and Fruit Juices0.65 g
13. 13Starfruit, rawFruits and Fruit Juices0.59 g
14. 14Raw common guavasFruits and Fruit Juices0.59 g
15. 15Blueberries, frozen, unsweetenedFruits and Fruit Juices0.55 g
16. 16Canned ripe olives, small to extra largeFruits and Fruit Juices0.54 g
17. 17Raw prickly pearsFruits and Fruit Juices0.52 g
18. 18Green Manzanilla olives, stuffed with pimientoFruits and Fruit Juices0.51 g
19. 19Strawberries, rawFruits and Fruit Juices0.48 g
20. 20Mulberries, rawFruits and Fruit Juices0.48 g
21. 21Unsweetened white grapefruit juice, canned or bottledFruits and Fruit Juices0.47 g
22. 22Rhubarb, rawFruits and Fruit Juices0.47 g
23. 23Green kiwifruit, rawFruits and Fruit Juices0.47 g
24. 24Purple passion fruit, rawFruits and Fruit Juices0.42 g
25. 25Blueberries, dried, sweetenedFruits and Fruit Juices0.41 g
26. 26Peach nectar, cannedFruits and Fruit Juices0.41 g
27. 27Acerola juice, rawFruits and Fruit Juices0.39 g
28. 28Blackberries, frozen, unsweetenedFruits and Fruit Juices0.38 g
29. 29Raw strawberry guavasFruits and Fruit Juices0.37 g
30. 30Elderberries, rawFruits and Fruit Juices0.34 g
31. 31Frozen loganberriesFruits and Fruit Juices0.32 g
32. 32Raw lemons, without peelFruits and Fruit Juices0.31 g
33. 33Lime juice, canned, unsweetenedFruits and Fruit Juices0.3 g
34. 34Frozen melon ballsFruits and Fruit Juices0.3 g
35. 35Frozen boysenberries, unsweetenedFruits and Fruit Juices0.3 g
36. 36Frozen sour cherries, unsweetenedFruits and Fruit Juices0.29 g
37. 37European black currants, rawFruits and Fruit Juices0.28 g
38. 38Acerola, rawFruits and Fruit Juices0.28 g
39. 39Rhubarb, frozen, uncookedFruits and Fruit Juices0.26 g
40. 40Blueberries, rawFruits and Fruit Juices0.26 g
41. 41Cherimoya, rawFruits and Fruit Juices0.25 g
42. 42Kumquats, rawFruits and Fruit Juices0.24 g
43. 43Cantaloupe, rawFruits and Fruit Juices0.24 g
44. 44Odwalla Original Superfood smoothieFruits and Fruit Juices0.22 g
45. 45Feijoa, rawFruits and Fruit Juices0.22 g
46. 46Yellow peaches, rawFruits and Fruit Juices0.22 g
47. 47Raspberry puree, seedlessFruits and Fruit Juices0.22 g
48. 48Apples, raw, without skin, cooked, microwaveFruits and Fruit Juices0.22 g
49. 49Blueberries, canned, light syrup, drainedFruits and Fruit Juices0.22 g
50. 50Frozen unsweetened apples, heatedFruits and Fruit Juices0.2 g
51. 51Litchis, rawFruits and Fruit Juices0.2 g
52. 52Apples, frozen, unsweetened, unheatedFruits and Fruit Juices0.2 g
53. 53Apples, raw, without skin, cooked, boiledFruits and Fruit Juices0.2 g
54. 54Figs, rawFruits and Fruit Juices0.19 g
55. 55Raw loquatsFruits and Fruit Juices0.19 g
56. 56Raw lemon peelFruits and Fruit Juices0.19 g
57. 57Canned sweetened apples, sliced, drained, heatedFruits and Fruit Juices0.19 g
58. 58Limes, rawFruits and Fruit Juices0.18 g
59. 59Red sour cherries, rawFruits and Fruit Juices0.18 g
60. 60Yellow passion fruit juice, rawFruits and Fruit Juices0.18 g
61. 61Zespri SunGold kiwifruit, rawFruits and Fruit Juices0.18 g
62. 62Watermelon, rawFruits and Fruit Juices0.17 g
63. 63Pears, rawFruits and Fruit Juices0.16 g
64. 64Guava sauce, cookedFruits and Fruit Juices0.16 g
65. 65Honeydew melon, rawFruits and Fruit Juices0.16 g
66. 66Canned blueberries, heavy syrupFruits and Fruit Juices0.16 g
67. 67Apricots, rawFruits and Fruit Juices0.16 g
68. 68Wild blueberries, frozenFruits and Fruit Juices0.16 g
69. 69Red and white currants, rawFruits and Fruit Juices0.16 g
70. 70Apricot nectar, cannedFruits and Fruit Juices0.16 g
71. 71Raw mameyFruits and Fruit Juices0.15 g
72. 72Strawberries, frozen, unsweetenedFruits and Fruit Juices0.15 g
73. 73Dried peaches, sulfured, uncookedFruits and Fruit Juices0.15 g
74. 74Peaches, dried, sulfured, stewed, without added sugarFruits and Fruit Juices0.15 g
75. 75American grapes, rawFruits and Fruit Juices0.15 g
76. 76Unsweetened cranberry juiceFruits and Fruit Juices0.15 g
77. 77Canned gooseberries, light syrup, solids and liquidsFruits and Fruit Juices0.15 g
78. 78Strawberries, canned, heavy syrupFruits and Fruit Juices0.14 g
79. 79Casaba melon, rawFruits and Fruit Juices0.14 g
80. 80Dried figs, stewedFruits and Fruit Juices0.14 g
81. 81Dried figsFruits and Fruit Juices0.14 g
82. 82Naked Juice Green Machine smoothieFruits and Fruit Juices0.14 g
83. 83Papayas, rawFruits and Fruit Juices0.13 g
84. 84Asian pears, rawFruits and Fruit Juices0.13 g
85. 85Dried litchisFruits and Fruit Juices0.13 g
86. 86Mandarin oranges, rawFruits and Fruit Juices0.12 g
87. 87California Valencia oranges, rawFruits and Fruit Juices0.12 g
88. 88Cranberries, rawFruits and Fruit Juices0.12 g
89. 89Raw mangosFruits and Fruit Juices0.12 g
90. 90Canned peaches, water packFruits and Fruit Juices0.12 g
91. 91Crabapples, rawFruits and Fruit Juices0.12 g
92. 92Apricots, canned, water pack, with skinFruits and Fruit Juices0.11 g
93. 93Canned peaches, extra light syrupFruits and Fruit Juices0.11 g
94. 94Apple juice, canned or bottled, unsweetened, with added ascorbic acid, calcium, and potassiumFruits and Fruit Juices0.11 g
95. 95Raspberry puree, with seedsFruits and Fruit Juices0.11 g
96. 96Dried peaches, stewed, with sugarFruits and Fruit Juices0.1 g
97. 97Soursop, rawFruits and Fruit Juices0.1 g
98. 98Real Lemon juice, from concentrateFruits and Fruit Juices0.1 g
99. 99Lemon juice from concentrate, canned or bottledFruits and Fruit Juices0.1 g
100. 100Jackfruit, rawFruits and Fruit Juices0.099 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.