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.

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. 1Pork fat, rawPork Products13.2 g
  2. 2Pork, fresh, fat, cookedPork Products11.5 g
  3. 3Pork, bacon, rendered fat, cookedPork 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. 7Pork, ground, 72% lean / 28% fat, 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. 21Pork, ground, 72% lean / 28% fat, cooked, 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. 25Pork, ground, 84% lean / 16% fat, cooked, 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. 37Pork, ground, 84% lean / 16% fat, 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 ham shank, roastedPork Products2.3 g
  50. 50Bone-in pork center rib chops, pan-friedPork Products2.2 g
  51. 51Pork sirloin chops, bone-in, lean and fat, rawPork Products2.2 g
  52. 52Pork ham, rump half, lean and fat, roastedPork Products2.2 g
  53. 53Boneless pork center loin chops, pan-broiledPork Products2.2 g
  54. 54Pork loin sirloin chop, bone-in, lean and fat, braisedPork Products2.2 g
  55. 55Pork ham, rump half, lean and fat, rawPork Products2.2 g
  56. 56Pork loin, center chops, bone-in, lean and fat, braisedPork Products2.2 g
  57. 57Pork country-style ribs, braisedPork Products2.1 g
  58. 58Bone-in pork center loin chops, pan-friedPork Products2.1 g
  59. 59Pork loin chop, boneless, pan-friedPork Products2.1 g
  60. 60Pork loin, center roasts, bone-in, lean and fat, roastedPork Products2.1 g
  61. 61Pork Boston butt blade steak, lean and fat, braisedPork Products2.1 g
  62. 62Boneless pork center loin chops, rawPork Products2 g
  63. 63Pork shoulder, whole, lean and fat, roastedPork Products2 g
  64. 64Pork, ground, 84% lean / 16% fat, rawPork Products2 g
  65. 65Pork, fresh, whole ham, lean and fat, rawPork Products2 g
  66. 66Pork Boston butt steak, braisedPork Products2 g
  67. 67Boneless pork top loin, rawPork Products2 g
  68. 68Pork loin, blade chops, bone-in, lean and fat, braisedPork Products1.9 g
  69. 69Pork loin, blade, bone-in, lean and fat, rawPork Products1.9 g
  70. 70Pork country-style ribs, boneless, lean and fat, broiledPork Products1.9 g
  71. 71Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, with added solution, rawPork Products1.9 g
  72. 72Pork shoulder, whole, lean and fat, rawPork Products1.9 g
  73. 73Ground pork, rawPork Products1.9 g
  74. 74Pork loin sirloin chop, bone-in, lean and fat, broiledPork Products1.9 g
  75. 75Pork loin, blade chops, bone-in, lean and fat, broiledPork Products1.9 g
  76. 76Ground pork, cookedPork Products1.9 g
  77. 77Pork arm picnic, lean, braisedPork Products1.9 g
  78. 78Bone-in ham rump, unheatedPork Products1.8 g
  79. 79Pork, cured, ham, regular (approximately 13% fat), canned, roastedPork Products1.8 g
  80. 80Pork shoulder blade roasts, lean and fat, roastedPork Products1.8 g
  81. 81Cured ham shank, bone-in, lean and fat, roastedPork Products1.7 g
  82. 82Pork, fresh, mixed cuts, lean and fat, rawPork Products1.7 g
  83. 83Pork, fresh, whole ham, lean and fat, roastedPork Products1.7 g
  84. 84Pork country-style ribs, boneless, lean, roastedPork Products1.7 g
  85. 85Whole ham, lean and fat, unheatedPork Products1.6 g
  86. 86Pork country-style ribs, lean, braisedPork Products1.6 g
  87. 87Pork loin blade roast, boneless, lean and fat, roastedPork Products1.6 g
  88. 88Pork Boston butt blade steak, lean and fat, rawPork Products1.6 g
  89. 89Pork loin, center rib chops, bone-in, lean and fat, broiledPork Products1.6 g
  90. 90Cured ham rump, bone-in, lean and fat, unheatedPork Products1.6 g
  91. 91Bone-in ham rump, unheatedPork Products1.6 g
  92. 92Trimmed pork cuts, lean and fat, rawPork Products1.6 g
  93. 93Pork back ribs, rawPork Products1.5 g
  94. 94Pork loin blade roasts, bone-in, lean, roastedPork Products1.5 g
  95. 95Trimmed pork cuts, cookedPork Products1.5 g
  96. 96Pork loin chop, boneless, rawPork Products1.5 g
  97. 97Pork loin sirloin roast, bone-in, lean and fat, roastedPork Products1.5 g
  98. 98Pork loin chop, boneless, lean, pan-friedPork Products1.5 g
  99. 99Bone-in ham rump, roastedPork Products1.5 g
  100. 100Boneless pork blade chops, broiledPork Products1.5 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.