Foods high in polyunsaturated fat

Yellow plantains, fried tops the list with 3.8 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. 1Yellow plantains, friedFruits and Fruit Juices · 1 cup (169 g)3.8 g
  2. 2Avocados, rawFruits and Fruit Juices · 1 avocado, NS as to Florida or California (201 g)3.7 g
  3. 3Green plantains, friedFruits and Fruit Juices · 1 cup (118 g)3.2 g
  4. 4Purple passion fruit, rawFruits and Fruit Juices · 1 cup (236 g)0.97 g
  5. 5California avocados, rawFruits and Fruit Juices · 1 NLEA serving (50 g)0.91 g
  6. 6Canned blackberry juiceFruits and Fruit Juices · 1 cup (250 g)0.86 g
  7. 7Florida avocados, rawFruits and Fruit Juices · 1 NLEA Serving (50 g)0.84 g
  8. 8Pink or red grapefruit juice, with calciumFruits and Fruit Juices · 1 cup (252 g)0.75 g
  9. 9Raw common guavasFruits and Fruit Juices · 1 cup (165 g)0.66 g
  10. 10Raw strawberry guavasFruits and Fruit Juices · 1 cup (244 g)0.62 g
  11. 11Dried peaches, sulfured, uncookedFruits and Fruit Juices · 1 cup, halves (160 g)0.59 g
  12. 12Blueberries, dried, sweetenedFruits and Fruit Juices · 0.25 cup (40 g)0.52 g
  13. 13Gooseberries, rawFruits and Fruit Juices · 1 cup (150 g)0.48 g
  14. 14Blueberries, canned, light syrup, drainedFruits and Fruit Juices · 1 cup (244 g)0.46 g
  15. 15Raspberries, rawFruits and Fruit Juices · 1 cup (123 g)0.46 g
  16. 16Unsweetened white grapefruit juice, canned or bottledFruits and Fruit Juices · 1 cup (257 g)0.45 g
  17. 17Peach nectar, cannedFruits and Fruit Juices · 1 cup (220 g)0.45 g
  18. 18Blueberries, frozen, unsweetenedFruits and Fruit Juices · 1 cup, unthawed (155 g)0.43 g
  19. 19Green kiwifruit, rawFruits and Fruit Juices · 1 NLEA serving (148 g)0.42 g
  20. 20Blackberries, rawFruits and Fruit Juices · 1 cup (144 g)0.4 g
  21. 21Dried figs, stewedFruits and Fruit Juices · 1 cup (259 g)0.39 g
  22. 22Blackberries, frozen, unsweetenedFruits and Fruit Juices · 1 cup, unthawed (151 g)0.37 g
  23. 23Canned blueberries, heavy syrupFruits and Fruit Juices · 1 cup (256 g)0.37 g
  24. 24Elderberries, rawFruits and Fruit Juices · 1 cup (145 g)0.36 g
  25. 25Feijoa, rawFruits and Fruit Juices · 1 cup, pureed (243 g)0.33 g
  26. 26Strawberries, canned, heavy syrupFruits and Fruit Juices · 1 cup (254 g)0.33 g
  27. 27Raw prickly pearsFruits and Fruit Juices · 1 cup (149 g)0.32 g
  28. 28Peaches, dried, sulfured, stewed, without added sugarFruits and Fruit Juices · 1 cup (258 g)0.3 g
  29. 29Cherimoya, rawFruits and Fruit Juices · 1 cup, pieces (160 g)0.3 g
  30. 30Dried peaches, stewed, with sugarFruits and Fruit Juices · 1 cup (270 g)0.29 g
  31. 31Mulberries, rawFruits and Fruit Juices · 1 cup (140 g)0.29 g
  32. 32Canned gooseberries, light syrup, solids and liquidsFruits and Fruit Juices · 1 cup (252 g)0.28 g
  33. 33Dried pears, sulfured, uncookedFruits and Fruit Juices · 1 cup, halves (180 g)0.27 g
  34. 34Seeded raisinsFruits and Fruit Juices · 1 cup, packed (165 g)0.26 g
  35. 35Yellow passion fruit juice, rawFruits and Fruit Juices · 1 cup (247 g)0.26 g
  36. 36Frozen loganberriesFruits and Fruit Juices · 1 cup, unthawed (147 g)0.26 g
  37. 37Canned sweetened apples, sliced, drained, heatedFruits and Fruit Juices · 1 cup slices (204 g)0.26 g
  38. 38Odwalla Original Superfood smoothieFruits and Fruit Juices · 1 cup (227 g)0.25 g
  39. 39Litchis, rawFruits and Fruit Juices · 1 cup (190 g)0.25 g
  40. 40Grapefruit juice, white, frozen concentrate, unsweetened, undilutedFruits and Fruit Juices · 1 can (6 fl oz) (207 g)0.23 g
  41. 41Apricot nectar, cannedFruits and Fruit Juices · 1 cup (266 g)0.23 g
  42. 42Apple juice, frozen concentrate, unsweetened, undilutedFruits and Fruit Juices · 1 can (6 fl oz) (211 g)0.23 g
  43. 43Frozen unsweetened apple juice concentrate, undilutedFruits and Fruit Juices · 1 can (6 fl oz) (211 g)0.23 g
  44. 44Pomegranates, rawFruits and Fruit Juices · 1 pomegranate (4" dia) (282 g)0.22 g
  45. 45Frozen sweetened red raspberriesFruits and Fruit Juices · 1 cup, thawed (250 g)0.22 g
  46. 46Acerola juice, rawFruits and Fruit Juices · 1 cup (242 g)0.22 g
  47. 47Blueberries, rawFruits and Fruit Juices · 1 cup (148 g)0.22 g
  48. 48Apples, raw, without skin, cooked, microwaveFruits and Fruit Juices · 1 cup slices (170 g)0.21 g
  49. 49Blackberries, canned, heavy syrupFruits and Fruit Juices · 1 cup (256 g)0.2 g
  50. 50Frozen sour cherries, unsweetenedFruits and Fruit Juices · 1 cup, unthawed (155 g)0.2 g
  51. 51Naked Juice Green Machine smoothieFruits and Fruit Juices · 1 cup (275 g)0.2 g
  52. 52European black currants, rawFruits and Fruit Juices · 1 cup (112 g)0.2 g
  53. 53Frozen unsweetened apples, heatedFruits and Fruit Juices · 1 cup slices (206 g)0.2 g
  54. 54Frozen boysenberries, unsweetenedFruits and Fruit Juices · 1 cup, unthawed (132 g)0.2 g
  55. 55Dried pears, stewed, with added sugarFruits and Fruit Juices · 1 cup, halves (280 g)0.19 g
  56. 56Pears, dried, sulfured, stewed, without added sugarFruits and Fruit Juices · 1 cup, halves (255 g)0.18 g
  57. 57Apples, raw, without skin, cooked, boiledFruits and Fruit Juices · 1 cup slices (171 g)0.18 g
  58. 58Unsweetened cranberry juiceFruits and Fruit Juices · 1 cup (253 g)0.18 g
  59. 59Canned boysenberries, heavy syrupFruits and Fruit Juices · 1 cup (256 g)0.17 g
  60. 60Canned red raspberries, heavy syrupFruits and Fruit Juices · 1 cup (256 g)0.17 g
  61. 61Mamey sapote, rawFruits and Fruit Juices · 1 cup 1" pieces (175 g)0.17 g
  62. 62Frozen melon ballsFruits and Fruit Juices · 1 cup, unthawed (173 g)0.17 g
  63. 63Starfruit, rawFruits and Fruit Juices · 1 medium (3-5/8" long) (91 g)0.17 g
  64. 64Pears, rawFruits and Fruit Juices · 1 medium (178 g)0.17 g
  65. 65Frozen orange juice concentrate, unsweetenedFruits and Fruit Juices · 1 cup (262 g)0.17 g
  66. 66Frozen orange juice concentrate, unsweetened, added calciumFruits and Fruit Juices · 1 cup (262 g)0.17 g
  67. 67Apples, frozen, unsweetened, unheatedFruits and Fruit Juices · 1 cup slices (173 g)0.16 g
  68. 68Strawberries, frozen, sweetened, slicedFruits and Fruit Juices · 1 cup, thawed (255 g)0.16 g
  69. 69Frozen peaches, sliced, sweetenedFruits and Fruit Juices · 1 cup, thawed (250 g)0.16 g
  70. 70Lime juice, canned, unsweetenedFruits and Fruit Juices · 1 cup (246 g)0.16 g
  71. 71Soursop, rawFruits and Fruit Juices · 1 cup, pulp (225 g)0.16 g
  72. 72Jackfruit, rawFruits and Fruit Juices · 1 cup, sliced (165 g)0.16 g
  73. 73Peaches, canned, heavy syrup, drainedFruits and Fruit Juices · 1 cup (222 g)0.15 g
  74. 74Breadfruit, rawFruits and Fruit Juices · 1 cup (220 g)0.15 g
  75. 75Guava sauce, cookedFruits and Fruit Juices · 1 cup (238 g)0.14 g
  76. 76Watermelon, rawFruits and Fruit Juices · 1 NLEA serving (280 g)0.14 g
  77. 77Red sour cherries, rawFruits and Fruit Juices · 1 cup, without pits (155 g)0.14 g
  78. 78Applesauce, canned, sweetened, with saltFruits and Fruit Juices · 1 cup (255 g)0.14 g
  79. 79Applesauce, canned, sweetened, unsaltedFruits and Fruit Juices · 1 cup (246 g)0.13 g
  80. 80Blueberries, frozen, sweetenedFruits and Fruit Juices · 1 cup, thawed (230 g)0.13 g
  81. 81Yellow peaches, rawFruits and Fruit Juices · 1 medium (2-2/3" dia) (150 g)0.13 g
  82. 82Wild blueberries, frozenFruits and Fruit Juices · 1 cup, frozen (140 g)0.13 g
  83. 83Bottled pomegranate juiceFruits and Fruit Juices · 1 cup (249 g)0.12 g
  84. 84Canned peaches, heavy syrupFruits and Fruit Juices · 1 cup (262 g)0.12 g
  85. 85Canned figs, extra heavy syrup, solids and liquidsFruits and Fruit Juices · 1 cup (261 g)0.12 g
  86. 86Rhubarb, rawFruits and Fruit Juices · 1 cup, diced (122 g)0.12 g
  87. 87Strawberries, frozen, unsweetenedFruits and Fruit Juices · 1 cup, thawed (221 g)0.12 g
  88. 88Canned peaches, extra light syrupFruits and Fruit Juices · 1 cup, halves or slices (247 g)0.12 g
  89. 89Canned sweet cherries, extra heavy syrupFruits and Fruit Juices · 1 cup, pitted (261 g)0.12 g
  90. 90Raw mangosFruits and Fruit Juices · 1 cup pieces (165 g)0.12 g
  91. 91Canned spiced peaches, heavy syrupFruits and Fruit Juices · 1 cup, whole (242 g)0.12 g
  92. 92Sweet cherries, canned in light syrupFruits and Fruit Juices · 1 cup, pitted (252 g)0.12 g
  93. 93Pitted sweet cherries, canned in heavy syrupFruits and Fruit Juices · 1 cup (253 g)0.11 g
  94. 94Bolthouse Farms Strawberry Banana smoothieFruits and Fruit Juices · 1 cup (233 g)0.11 g
  95. 95Cantaloupe, rawFruits and Fruit Juices · 1 NLEA serving (134 g)0.11 g
  96. 96California Valencia oranges, rawFruits and Fruit Juices · 1 cup sections, without membranes (180 g)0.11 g
  97. 97Green plantains, boiledFruits and Fruit Juices · 1 cup (137 g)0.11 g
  98. 98Pineapple juice, canned, unsweetenedFruits and Fruit Juices · 1 cup (250 g)0.1 g
  99. 99Canned pineapple juice, unsweetened, no ascorbic acidFruits and Fruit Juices · 1 cup (250 g)0.1 g
  100. 100Oranges with peel, rawFruits and Fruit Juices · 1 cup (170 g)0.1 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.