Foods high in polyunsaturated fat

Lamb, fat, 1/4" trim, choice, raw tops the list with 5.3 g per 100 g. Ranked from 12,074 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Lamb, fat, 1/4" trim, choice, rawLamb, Veal, and Game Products5.3 g
2. 2Lamb, fat, 1/4" trim, choice, cookedLamb, Veal, and Game Products4.5 g
3. 3Australian lamb seam fat, cookedLamb, Veal, and Game Products3.3 g
4. 4Veal fat, rawLamb, Veal, and Game Products3.3 g
5. 5Veal fat, cookedLamb, Veal, and Game Products3.2 g
6. 6Australian lamb external fat, cookedLamb, Veal, and Game Products3.1 g
7. 7Opossum, roastedLamb, Veal, and Game Products3 g
8. 8Veal seam fat, cookedLamb, Veal, and Game Products3 g
9. 9Veal breast, fat, cookedLamb, Veal, and Game Products2.9 g
10. 10Australian lamb, fresh, fat, rawLamb, Veal, and Game Products2.8 g
11. 11New Zealand lamb, fat, frozen, rawLamb, Veal, and Game Products2.8 g
12. 12Australian lamb external fat, rawLamb, Veal, and Game Products2.8 g
13. 13Lamb rib, lean and fat, rawLamb, Veal, and Game Products2.7 g
14. 14Australian lamb seam fat, rawLamb, Veal, and Game Products2.6 g
15. 15New Zealand lamb, frozen, lean and fat, cookedLamb, Veal, and Game Products2.5 g
16. 16Lamb rib, choice, rawLamb, Veal, and Game Products2.4 g
17. 17Bear meat, simmeredLamb, Veal, and Game Products2.4 g
18. 18Lamb rib, lean and fat, broiledLamb, Veal, and Game Products2.4 g
19. 19New Zealand lamb intermuscular fat, rawLamb, Veal, and Game Products2.4 g
20. 20Australian lamb, fresh, fat, cookedLamb, Veal, and Game Products2.3 g
21. 21New Zealand lamb fat, cookedLamb, Veal, and Game Products2.3 g
22. 22New Zealand lamb subcutaneous fat, rawLamb, Veal, and Game Products2.3 g
23. 23Lamb rib, lean and fat, roastedLamb, Veal, and Game Products2.2 g
24. 24Lamb rib, choice, broiledLamb, Veal, and Game Products2.2 g
25. 25New Zealand lamb fat, cookedLamb, Veal, and Game Products2.1 g
26. 26Raccoon, roastedLamb, Veal, and Game Products2.1 g
27. 27Lamb loin, lean and fat, rawLamb, Veal, and Game Products2.1 g
28. 28Lamb shoulder blade, lean and fat, choice, braisedLamb, Veal, and Game Products2 g
29. 29Lamb shoulder, lean and fat, choice, braisedLamb, Veal, and Game Products2 g
30. 30Lamb rib, choice, roastedLamb, Veal, and Game Products2 g
31. 31Lamb shoulder blade, choice, braisedLamb, Veal, and Game Products2 g
32. 32Lamb shoulder, choice, braisedLamb, Veal, and Game Products1.9 g
33. 33Lamb loin, lean and fat, choice, roastedLamb, Veal, and Game Products1.9 g
34. 34Ground lamb, rawLamb, Veal, and Game Products1.9 g
35. 35Lamb loin, choice, 1/8" fat, lean and fat, rawLamb, Veal, and Game Products1.8 g
36. 36Lamb leg sirloin, lean and fat, choice, rawLamb, Veal, and Game Products1.7 g
37. 37Lamb shoulder arm, lean and fat, choice, braisedLamb, Veal, and Game Products1.7 g
38. 38Lamb shoulder, lean and fat, choice, rawLamb, Veal, and Game Products1.7 g
39. 39Veal external fat, cookedLamb, Veal, and Game Products1.7 g
40. 40Lamb, lean and fat, choice, rawLamb, Veal, and Game Products1.7 g
41. 41Lamb loin, choice, roastedLamb, Veal, and Game Products1.7 g
42. 42Squirrel, roastedLamb, Veal, and Game Products1.7 g
43. 43Lamb loin, lean and fat, choice, broiledLamb, Veal, and Game Products1.7 g
44. 44Lamb shoulder blade, lean and fat, roastedLamb, Veal, and Game Products1.7 g
45. 45Lamb shoulder blade, lean and fat, choice, rawLamb, Veal, and Game Products1.7 g
46. 46Australian veal, fat, rawLamb, Veal, and Game Products1.7 g
47. 47Lamb shoulder arm, lean and fat, choice, rawLamb, Veal, and Game Products1.6 g
48. 48Lamb leg sirloin, choice, 1/8" fat, lean and fat, rawLamb, Veal, and Game Products1.6 g
49. 49Veal external fat, rawLamb, Veal, and Game Products1.6 g
50. 50Domestic rabbit, stewedLamb, Veal, and Game Products1.6 g
51. 51Lamb shoulder, lean and fat, roastedLamb, Veal, and Game Products1.6 g
52. 52Lamb shoulder arm, lean and fat, roastedLamb, Veal, and Game Products1.6 g
53. 53Lamb shoulder arm, choice, braisedLamb, Veal, and Game Products1.6 g
54. 54Lamb shoulder blade, choice, roastedLamb, Veal, and Game Products1.6 g
55. 55Lamb shoulder, lean and fat, broiledLamb, Veal, and Game Products1.6 g
56. 56Lamb shoulder arm, lean and fat, broiledLamb, Veal, and Game Products1.6 g
57. 57Domestic rabbit, roastedLamb, Veal, and Game Products1.6 g
58. 58Lamb shoulder, choice, roastedLamb, Veal, and Game Products1.6 g
59. 59Lamb shoulder blade, choice, rawLamb, Veal, and Game Products1.5 g
60. 60Lamb shoulder, choice, rawLamb, Veal, and Game Products1.5 g
61. 61Lamb, lean and fat, choice, cookedLamb, Veal, and Game Products1.5 g
62. 62Lamb shoulder arm, choice, rawLamb, Veal, and Game Products1.5 g
63. 63Lamb shoulder arm, choice, roastedLamb, Veal, and Game Products1.5 g
64. 64Lamb sirloin, lean and fat, roastedLamb, Veal, and Game Products1.5 g
65. 65Veal top round, lean and fat, breaded, pan-friedLamb, Veal, and Game Products1.5 g
66. 66Lamb, choice, 1/8" fat, lean and fat, rawLamb, Veal, and Game Products1.5 g
67. 67Lamb loin, choice, broiledLamb, Veal, and Game Products1.5 g
68. 68Lamb shoulder arm, broiledLamb, Veal, and Game Products1.5 g
69. 69Lamb shoulder blade, lean, braisedLamb, Veal, and Game Products1.5 g
70. 70Lamb leg sirloin, choice, 1/8" fat, lean and fat, roastedLamb, Veal, and Game Products1.4 g
71. 71Lamb shoulder blade, lean and fat, broiledLamb, Veal, and Game Products1.4 g
72. 72Ground lamb, broiledLamb, Veal, and Game Products1.4 g
73. 73Veal seam fat, rawLamb, Veal, and Game Products1.4 g
74. 74Lamb shoulder, lean, braisedLamb, Veal, and Game Products1.4 g
75. 75Australian bone-in lamb rack, roastedLamb, Veal, and Game Products1.4 g
76. 76Beaver, roastedLamb, Veal, and Game Products1.4 g
77. 77Lamb leg, lean and fat, 1/4" fat, choice, rawLamb, Veal, and Game Products1.4 g
78. 78Veal top round, breaded, pan-fried, leanLamb, Veal, and Game Products1.4 g
79. 79Lamb shoulder, choice, broiledLamb, Veal, and Game Products1.3 g
80. 80Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean and fat, cooked, braisedLamb, Veal, and Game Products1.3 g
81. 81Lamb shoulder blade, choice, broiledLamb, Veal, and Game Products1.3 g
82. 82Lamb, choice, 1/8" fat, lean and fat, cookedLamb, Veal, and Game Products1.3 g
83. 83New Zealand lamb tongue, Swiss cut, simmeredLamb, Veal, and Game Products1.3 g
84. 84NZ lamb shoulder, frozen, braisedLamb, Veal, and Game Products1.3 g
85. 85Australian lamb rib chop, bone-in, grilledLamb, Veal, and Game Products1.2 g
86. 86Veal breast plate, boneless, lean and fat, braisedLamb, Veal, and Game Products1.2 g
87. 87NZ lamb rib, frozen, roastedLamb, Veal, and Game Products1.2 g
88. 88New Zealand lamb flap, boneless, lean and fat, braisedLamb, Veal, and Game Products1.2 g
89. 89Lamb leg, lean and fat, roastedLamb, Veal, and Game Products1.2 g
90. 90Lamb rib, lean, choice, broiledLamb, Veal, and Game Products1.2 g
91. 91NZ lamb rib, frozen, rawLamb, Veal, and Game Products1.2 g
92. 92Veal loin, lean and fat, braisedLamb, Veal, and Game Products1.2 g
93. 93Lamb leg, choice, rawLamb, Veal, and Game Products1.1 g
94. 94New Zealand lamb liver, friedLamb, Veal, and Game Products1.1 g
95. 95Veal breast, boneless, lean and fat, braisedLamb, Veal, and Game Products1.1 g
96. 96Lamb, Australian, ground, 85% lean / 15% fat, rawLamb, Veal, and Game Products1.1 g
97. 97Lamb, New Zealand, imported, frozen, loin, separable lean and fat, cooked, broiledLamb, Veal, and Game Products1.1 g
98. 98Domestic rabbit, rawLamb, Veal, and Game Products1.1 g
99. 99Lamb shank, lean and fat, rawLamb, Veal, and Game Products1.1 g
100. 100Lamb foreshank, lean and fat, choice, rawLamb, Veal, and Game 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.