Foods high in polyunsaturated fat

Pork fat, raw tops the list with 13.2 g per 100 g. Ranked from 12,074 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Pork fat, rawPork Products13.2 g
2. 2Pork, fresh, fat, cookedPork Products11.5 g
3. 3Rendered pork fatPork Products10.5 g
4. 4Pork backfat, rawPork Products10.3 g
5. 5Salt pork, rawPork Products9.4 g
6. 6Pork, fresh, with added solution, cookedPork Products8.5 g
7. 7Ground pork, 72% lean, cooked crumblesPork Products8.3 g
8. 8Pork fat, with added solution, rawPork Products7.5 g
9. 9Cured ham, boneless, fat, unheatedPork Products6.9 g
10. 10Pork fat from ham and picnic, roastedPork Products6.6 g
11. 11Pork fat from ham and picnic, unheatedPork Products6.5 g
12. 12Cured ham, boneless, fat, heatedPork Products6.5 g
13. 13Bacon, pan-friedPork Products6.1 g
14. 14Cooked restaurant baconPork Products6 g
15. 15Bacon, unpreparedPork Products5.8 g
16. 16Pork belly, rawPork Products5.7 g
17. 17Bacon, microwavedPork Products5.6 g
18. 18Bacon strips, rawPork Products5.5 g
19. 19Bacon, bakedPork Products4.9 g
20. 20Reduced sodium bacon, cookedPork Products4.5 g
21. 21Ground pork, 72% lean, pan-broiledPork Products4.2 g
22. 22Pork spareribs, lean and fat, rawPork Products4 g
23. 23Pork, fresh, carcass, lean and fat, rawPork Products3.8 g
24. 24Pork backribs, roastedPork Products3.5 g
25. 25Ground pork, 84% lean, pan-broiledPork Products3.1 g
26. 26Ham patties, unheatedPork Products3 g
27. 27Pork spareribs, lean and fat, roastedPork Products3 g
28. 28Pork country-style ribs, bone-in, roastedPork Products3 g
29. 29Pork country-style ribs, boneless, lean and fat, roastedPork Products2.9 g
30. 30Pork loin chop, bone-in, pan-friedPork Products2.8 g
31. 31Pork back ribs, roastedPork Products2.8 g
32. 32Pork shoulder arm picnic, lean and fat, braisedPork Products2.8 g
33. 33Pork spareribs, lean and fat, braisedPork Products2.7 g
34. 34Cured ham shank, bone-in, lean and fat, unheatedPork Products2.7 g
35. 35Pork backribs, rawPork Products2.7 g
36. 36Raw ground porkPork Products2.6 g
37. 37Ground pork, 84% lean, cooked crumblesPork Products2.5 g
38. 38Pork shoulder blade roll, roastedPork Products2.5 g
39. 39Pork loin center rib roast, bone-in, lean and fat, roastedPork Products2.5 g
40. 40Pork shoulder arm picnic, lean and fat, rawPork Products2.5 g
41. 41Pork loin, blade roasts, bone-in, lean and fat, roastedPork Products2.5 g
42. 42Pork, fresh, ham shank, lean and fat, roastedPork Products2.4 g
43. 43Pork, fresh, ham shank, lean and fat, rawPork Products2.4 g
44. 44Pork loin, center rib chops, bone-in, lean and fat, braisedPork Products2.4 g
45. 45Pork country-style ribs, bone-in, lean and fat, broiledPork Products2.4 g
46. 46Pork shoulder arm picnic, lean and fat, roastedPork Products2.4 g
47. 47Pork shoulder blade roll, unheatedPork Products2.3 g
48. 48Cured pork shoulder, roastedPork Products2.3 g
49. 49Bone-in pork center rib chops, pan-friedPork Products2.2 g
50. 50Pork sirloin chops, bone-in, lean and fat, rawPork Products2.2 g
51. 51Boneless pork center loin chops, pan-broiledPork Products2.2 g
52. 52Pork ham, rump half, lean and fat, roastedPork Products2.2 g
53. 53Pork loin sirloin chop, bone-in, lean and fat, braisedPork Products2.2 g
54. 54Pork ham, rump half, lean and fat, rawPork Products2.2 g
55. 55Pork loin, center chops, bone-in, lean and fat, braisedPork Products2.2 g
56. 56Pork country-style ribs, braisedPork Products2.1 g
57. 57Bone-in pork center loin chops, pan-friedPork Products2.1 g
58. 58Pork loin chop, boneless, pan-friedPork Products2.1 g
59. 59Pork loin, center roasts, bone-in, lean and fat, roastedPork Products2.1 g
60. 60Pork Boston butt blade steak, lean and fat, braisedPork Products2.1 g
61. 61Boneless pork center loin chops, rawPork Products2 g
62. 62Ground pork, 84% lean, rawPork Products2 g
63. 63Pork shoulder, whole, lean and fat, roastedPork Products2 g
64. 64Pork, fresh, whole ham, lean and fat, rawPork Products2 g
65. 65Pork Boston butt steak, braisedPork Products2 g
66. 66Boneless pork top loin, rawPork Products2 g
67. 67Pork loin, blade chops, bone-in, lean and fat, braisedPork Products1.9 g
68. 68Pork loin, blade, bone-in, lean and fat, rawPork Products1.9 g
69. 69Pork country-style ribs, boneless, lean and fat, broiledPork Products1.9 g
70. 70Pork top loin chops, boneless, lean and fat, with solutionPork Products1.9 g
71. 71Pork shoulder, whole, lean and fat, rawPork Products1.9 g
72. 72Ground pork, rawPork Products1.9 g
73. 73Pork loin sirloin chop, bone-in, lean and fat, broiledPork Products1.9 g
74. 74Pork loin, blade chops, bone-in, lean and fat, broiledPork Products1.9 g
75. 75Ground pork, cookedPork Products1.9 g
76. 76Pork arm picnic, lean, braisedPork Products1.9 g
77. 77Canned regular pork ham, roastedPork Products1.8 g
78. 78Pork shoulder blade roasts, lean and fat, roastedPork Products1.8 g
79. 79Pork, fresh, mixed cuts, lean and fat, rawPork Products1.7 g
80. 80Pork, fresh, whole ham, lean and fat, roastedPork Products1.7 g
81. 81Pork country-style ribs, boneless, lean, roastedPork Products1.7 g
82. 82Whole ham, lean and fat, unheatedPork Products1.6 g
83. 83Pork country-style ribs, lean, braisedPork Products1.6 g
84. 84Pork loin blade roast, boneless, lean and fat, roastedPork Products1.6 g
85. 85Pork Boston butt blade steak, lean and fat, rawPork Products1.6 g
86. 86Pork loin, center rib chops, bone-in, lean and fat, broiledPork Products1.6 g
87. 87Cured ham rump, bone-in, lean and fat, unheatedPork Products1.6 g
88. 88Bone-in ham rump, unheatedPork Products1.6 g
89. 89Trimmed pork cuts, lean and fat, rawPork Products1.6 g
90. 90Pork back ribs, rawPork Products1.5 g
91. 91Pork loin blade roasts, bone-in, lean, roastedPork Products1.5 g
92. 92Trimmed pork cuts, cookedPork Products1.5 g
93. 93Pork loin chop, boneless, rawPork Products1.5 g
94. 94Pork loin sirloin roast, bone-in, lean and fat, roastedPork Products1.5 g
95. 95Pork loin chop, boneless, lean, pan-friedPork Products1.5 g
96. 96Boneless pork blade chops, broiledPork Products1.5 g
97. 97Pork Boston butt blade steak, lean and fat, broiledPork Products1.5 g
98. 98Bone-in ham slice, unheatedPork Products1.5 g
99. 99Bone-in pork country-style ribs, lean, roastedPork Products1.5 g
100. 100Bone-in ham shank, unheatedPork Products1.5 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.