Foods high in polyunsaturated fat

English walnuts, halves, raw tops the list with 49.3 g per 100 g. Ranked from 12,074 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1English walnuts, halves, rawNut and Seed Products49.3 g
2. 2English walnutsNut and Seed Products47.2 g
3. 3Walnuts, dry roasted, saltedNut and Seed Products44.2 g
4. 4Butternuts, driedNut and Seed Products42.7 g
5. 5Hulled hemp seedsNut and Seed Products38.1 g
6. 6Toasted sunflower seeds, saltedNut and Seed Products37.5 g
7. 7Toasted sunflower seeds, unsaltedNut and Seed Products37.5 g
8. 8Dried black walnutsNut and Seed Products36.4 g
9. 9Oil roasted sunflower seeds, saltedNut and Seed Products34.3 g
10. 10Sunflower seed kernels, oil roasted, unsaltedNut and Seed Products34.3 g
11. 11Pine nuts, driedNut and Seed Products34.1 g
12. 12Dry roasted sunflower seeds, saltedNut and Seed Products32.9 g
13. 13Sunflower seed kernels, dry roasted, unsaltedNut and Seed Products32.9 g
14. 14FlaxseedNut and Seed Products28.7 g
15. 15Safflower seed kernels, driedNut and Seed Products28.2 g
16. 16Dried watermelon seed kernelsNut and Seed Products28.1 g
17. 17Creamy sesame butterNut and Seed Products26.4 g
18. 18Pinyon pine nuts, driedNut and Seed Products25.7 g
19. 19Glazed walnutsNut and Seed Products25 g
20. 20Tahini from unroasted kernelsNut and Seed Products24.7 g
21. 21Ground flaxseedNut and Seed Products24.7 g
22. 22Brazil nuts, dried, unblanchedNut and Seed Products24.4 g
23. 23Wheat-based nut mix, unsaltedNut and Seed Products24.3 g
24. 24Chia seeds, driedNut and Seed Products23.7 g
25. 25Oil roasted pecans, saltedNut and Seed Products23.6 g
26. 26Pecans, oil roasted, unsaltedNut and Seed Products23.6 g
27. 27Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)Nut and Seed Products23.6 g
28. 28TahiniNut and Seed Products23.2 g
29. 29Sunflower seed kernels, driedNut and Seed Products23.1 g
30. 30Pecans, halves, rawNut and Seed Products22.9 g
31. 31Wheat-based nut formula, saltedNut and Seed Products22.7 g
32. 32Sesame pasteNut and Seed Products22.3 g
33. 33Dried hickory nutsNut and Seed Products21.9 g
34. 34Whole dried sesame seedsNut and Seed Products21.8 g
35. 35PecansNut and Seed Products21.6 g
36. 36Tahini from raw stone ground kernelsNut and Seed Products21 g
37. 37Sesame meal, partially defattedNut and Seed Products21 g
38. 38Toasted sesame seeds, saltedNut and Seed Products21 g
39. 39Toasted sesame seeds, unsaltedNut and Seed Products21 g
40. 40Whole roasted and toasted sesame seedsNut and Seed Products21 g
41. 41Pumpkin and squash seed kernels, driedNut and Seed Products21 g
42. 42Dry roasted pecans, saltedNut and Seed Products20.6 g
43. 43Dry roasted pecans, unsaltedNut and Seed Products20.6 g
44. 44Dried beechnutsNut and Seed Products20.1 g
45. 45Roasted pumpkin seeds, saltedNut and Seed Products19.9 g
46. 46Pumpkin and squash seed kernels, roasted, unsaltedNut and Seed Products19.9 g
47. 47Dry roasted mixed nuts with peanuts, saltedNut and Seed Products19.5 g
48. 48Glandless cottonseed kernels, roastedNut and Seed Products18.1 g
49. 49High-fat sesame flourNut and Seed Products16.3 g
50. 50Oil roasted mixed nuts, with peanuts, lightly saltedNut and Seed Products14.6 g
51. 51Oil roasted mixed nuts with peanuts, saltedNut and Seed Products14.6 g
52. 52Mixed nuts, oil roasted, with peanuts, unsaltedNut and Seed Products14.6 g
53. 53Almonds, dry roasted, saltedNut and Seed Products14.5 g
54. 54Raw pistachiosNut and Seed Products14.4 g
55. 55Salted almond butterNut and Seed Products13.6 g
56. 56Plain unsalted almond butterNut and Seed Products13.6 g
57. 57Oil roasted almonds, lightly saltedNut and Seed Products13.5 g
58. 58Oil roasted almonds, saltedNut and Seed Products13.5 g
59. 59Oil roasted almonds, unsaltedNut and Seed Products13.5 g
60. 60Salted cashew butterNut and Seed Products13.4 g
61. 61Dry roasted pistachios, saltedNut and Seed Products13.3 g
62. 62Dry roasted pistachios, unsaltedNut and Seed Products13.3 g
63. 63Dry roasted sunflower seed kernels, with saltNut and Seed Products13 g
64. 64Dry roasted almonds, unsaltedNut and Seed Products13 g
65. 65Creamy almond butterNut and Seed Products12.6 g
66. 66Oil roasted mixed nuts, no peanuts, lightly saltedNut and Seed Products12.5 g
67. 67Almonds, blanchedNut and Seed Products12.4 g
68. 68AlmondsNut and Seed Products12.3 g
69. 69Planters pistachio blend, dry roasted, saltedNut and Seed Products11.7 g
70. 70Oil roasted mixed nuts, no peanuts, saltedNut and Seed Products11.4 g
71. 71Mixed nuts, oil roasted, without peanuts, unsaltedNut and Seed Products11.4 g
72. 72Whole almonds, rawNut and Seed Products11.2 g
73. 73Dry roasted mixed nuts with peanuts, saltedNut and Seed Products10.8 g
74. 74Honey roasted almonds, unblanchedNut and Seed Products10.5 g
75. 75Mixed nuts, dry roasted, with peanuts, unsaltedNut and Seed Products9.9 g
76. 76Salted sunflower seed butterNut and Seed Products9.8 g
77. 77Unsalted sunflower seed butterNut and Seed Products9.8 g
78. 78Roasted pumpkin seeds, saltedNut and Seed Products8.8 g
79. 79Roasted pumpkin seeds, unsaltedNut and Seed Products8.8 g
80. 80Oil roasted cashews, saltedNut and Seed Products8.5 g
81. 81Cashews, oil roasted, unsaltedNut and Seed Products8.5 g
82. 82Hazelnuts, dry roasted, unsaltedNut and Seed Products8.5 g
83. 83Plain unsalted cashew butterNut and Seed Products8.4 g
84. 84HazelnutsNut and Seed Products7.9 g
85. 85Raw cashewsNut and Seed Products7.8 g
86. 86Dry roasted cashews, saltedNut and Seed Products7.8 g
87. 87Cashews, dry roasted, unsaltedNut and Seed Products7.8 g
88. 88Pili nuts, driedNut and Seed Products7.6 g
89. 89Acorns, driedNut and Seed Products6.1 g
90. 90Almond pasteNut and Seed Products5.8 g
91. 91Acorn flour, full fatNut and Seed Products5.8 g
92. 92Hazelnuts, blanchedNut and Seed Products5.6 g
93. 93Partially defatted sesame flourNut and Seed Products5.1 g
94. 94Raw acornsNut and Seed Products4.6 g
95. 95Raw breadfruit seedsNut and Seed Products3 g
96. 96Cottonseed flour, partially defatted, glandlessNut and Seed Products3 g
97. 97Partially defatted glandless cottonseed mealNut and Seed Products2.2 g
98. 98Dried sisymbrium seedsNut and Seed Products2 g
99. 99European chestnuts, dried, unpeeledNut and Seed Products1.8 g
100. 100Safflower seed meal, partially defattedNut and Seed Products1.6 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.