Foods high in polyunsaturated fat

Pork backfat, raw tops the list with 11.7 g per serving. Ranked from 12,074 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Pork backfat, rawPork Products · 4 oz (113 g)11.7 g
2. 2Salt pork, rawPork Products · 4 oz (113 g)10.6 g
3. 3Pork, fresh, fat, cookedPork Products · 3 oz (85 g)9.8 g
4. 4Pork, ground, 72% lean / 28% fat, cooked, crumblesPork Products · 4 oz (113 g)9.4 g
5. 5Pork, bacon, rendered fat, cookedPork Products · 3 oz (85 g)9 g
6. 6Pork fat, with added solution, rawPork Products · 4 oz (113 g)8.5 g
7. 7Pork, fresh, with added solution, cookedPork Products · 3 oz (85 g)7.2 g
8. 8Pork belly, rawPork Products · 4 oz (113 g)6.4 g
9. 9Cured ham, boneless, fat, unheatedPork Products · 3 oz (85 g)5.9 g
10. 10Pork fat from ham and picnic, roastedPork Products · 3 oz (85 g)5.6 g
11. 11Pork fat from ham and picnic, unheatedPork Products · 3 oz (85 g)5.6 g
12. 12Cured ham, boneless, fat, heatedPork Products · 3 oz (85 g)5.5 g
13. 13Bacon, pan-friedPork Products · 3 oz (85 g)5.2 g
14. 14Bacon strips, rawPork Products · 3 oz (85 g)4.7 g
15. 15Pork spareribs, lean and fat, rawPork Products · 4 oz (113 g)4.5 g
16. 16Bacon, bakedPork Products · 3 oz (85 g)4.1 g
17. 17Pork country-style ribs, bone-in, roastedPork Products · 1 rack (138 g)4.1 g
18. 18Reduced sodium bacon, cookedPork Products · 3 oz (85 g)3.9 g
19. 19Pork fat, rawPork Products · 1 oz (28.4 g)3.7 g
20. 20Pork, ground, 72% lean / 28% fat, cooked, pan-broiledPork Products · 3 oz grilled patties (85 g)3.6 g
21. 21Pork backribs, rawPork Products · 4 oz (113 g)3 g
22. 22Pork backribs, roastedPork Products · 3 oz (85 g)3 g
23. 23Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, with added solution, rawPork Products · 1 chop (146 g)2.8 g
24. 24Pork shoulder arm picnic, lean and fat, rawPork Products · 4 oz (113 g)2.8 g
25. 25Pork, fresh, ham shank, lean and fat, rawPork Products · 4 oz (113 g)2.7 g
26. 26Pork, ground, 84% lean / 16% fat, cooked, pan-broiledPork Products · 3 oz grilled patties (85 g)2.6 g
27. 27Pork spareribs, lean and fat, roastedPork Products · 3 oz (85 g)2.5 g
28. 28Pork sirloin chops, bone-in, lean and fat, rawPork Products · 4 oz (113 g)2.5 g
29. 29Pork country-style ribs, boneless, lean and fat, roastedPork Products · 3 oz (85 g)2.5 g
30. 30Pork ham, rump half, lean and fat, rawPork Products · 4 oz (113 g)2.4 g
31. 31Pork loin chop, bone-in, pan-friedPork Products · 3 oz (85 g)2.4 g
32. 32Pork back ribs, roastedPork Products · 3 oz (85 g)2.4 g
33. 33Pork shoulder arm picnic, lean and fat, braisedPork Products · 3 oz (85 g)2.4 g
34. 34Pork spareribs, lean and fat, braisedPork Products · 3 oz (85 g)2.3 g
35. 35Boneless pork center loin chops, rawPork Products · 4 oz (113 g)2.3 g
36. 36Pork, ground, 84% lean / 16% fat, rawPork Products · 4 oz (113 g)2.3 g
37. 37Whole ham, lean and fat, unheatedPork Products · 1 cup (140 g)2.3 g
38. 38Cured ham shank, bone-in, lean and fat, unheatedPork Products · 3 oz shank (85 g)2.3 g
39. 39Pork, fresh, whole ham, lean and fat, rawPork Products · 4 oz (113 g)2.3 g
40. 40Boneless pork top loin, rawPork Products · 4 oz (113 g)2.2 g
41. 41Pork loin, blade, bone-in, lean and fat, rawPork Products · 4 oz (113 g)2.2 g
42. 42Pork shoulder, whole, lean and fat, rawPork Products · 4 oz (113 g)2.2 g
43. 43Pork, ground, 84% lean / 16% fat, cooked, crumblesPork Products · 3 oz grilled patties (85 g)2.2 g
44. 44Pork shoulder blade roll, roastedPork Products · 3 oz (85 g)2.1 g
45. 45Pork loin center rib roast, bone-in, lean and fat, roastedPork Products · 3 oz (85 g)2.1 g
46. 46Pork loin, blade roasts, bone-in, lean and fat, roastedPork Products · 3 oz (85 g)2.1 g
47. 47Pork, fresh, ham shank, lean and fat, roastedPork Products · 3 oz (85 g)2.1 g
48. 48Pork loin, center rib chops, bone-in, lean and fat, braisedPork Products · 3 oz (85 g)2 g
49. 49Pork country-style ribs, bone-in, lean and fat, broiledPork Products · 3 oz (85 g)2 g
50. 50Bone-in pork country-style ribs, lean, roastedPork Products · 1 rack (138 g)2 g
51. 51Pork shoulder arm picnic, lean and fat, roastedPork Products · 3 oz (85 g)2 g
52. 52Cured pork shoulder, roastedPork Products · 3 oz (85 g)2 g
53. 53Bone-in ham shank, roastedPork Products · 3 oz (3 oz) (85 g)1.9 g
54. 54Bone-in pork center rib chops, pan-friedPork Products · 3 oz (85 g)1.9 g
55. 55Pork ham, rump half, lean and fat, roastedPork Products · 3 oz (85 g)1.9 g
56. 56Boneless pork center loin chops, pan-broiledPork Products · 3 oz (85 g)1.9 g
57. 57Pork loin sirloin chop, bone-in, lean and fat, braisedPork Products · 3 oz (85 g)1.8 g
58. 58Pork loin, center chops, bone-in, lean and fat, braisedPork Products · 3 oz (85 g)1.8 g
59. 59Pork country-style ribs, braisedPork Products · 3 oz (85 g)1.8 g
60. 60Bone-in pork center loin chops, pan-friedPork Products · 3 oz (85 g)1.8 g
61. 61Pork Boston butt blade steak, lean and fat, rawPork Products · 4 oz (113 g)1.8 g
62. 62Pork loin chop, boneless, pan-friedPork Products · 3 oz (85 g)1.8 g
63. 63Pork loin, center roasts, bone-in, lean and fat, roastedPork Products · 3 oz (85 g)1.8 g
64. 64Pork Boston butt blade steak, lean and fat, braisedPork Products · 3 oz (85 g)1.8 g
65. 65Pork shoulder, whole, lean and fat, roastedPork Products · 3 oz (85 g)1.7 g
66. 66Pork top loin chop, boneless, lean and fat, braisedPork Products · 1 chop (135 g)1.7 g
67. 67Pork back ribs, rawPork Products · 4 oz (113 g)1.7 g
68. 68Pork Boston butt steak, braisedPork Products · 3 oz (85 g)1.7 g
69. 69Pork loin chop, boneless, rawPork Products · 4 oz (113 g)1.7 g
70. 70Pork loin, blade chops, bone-in, lean and fat, braisedPork Products · 3 oz (85 g)1.7 g
71. 71Pork country-style ribs, boneless, lean and fat, broiledPork Products · 3 oz (85 g)1.6 g
72. 72Pork loin sirloin chop, bone-in, lean and fat, broiledPork Products · 3 oz (85 g)1.6 g
73. 73Pork Boston butt steak, rawPork Products · 4 oz (113 g)1.6 g
74. 74Bacon, unpreparedPork Products · 1 slice raw (28 g)1.6 g
75. 75Pork loin, blade chops, bone-in, lean and fat, broiledPork Products · 3 oz (85 g)1.6 g
76. 76Ground pork, cookedPork Products · 3 oz (85 g)1.6 g
77. 77Pork arm picnic, lean, braisedPork Products · 3 oz (85 g)1.6 g
78. 78Bone-in ham rump, unheatedPork Products · 3 oz rump (85 g)1.6 g
79. 79Boneless pork blade, rawPork Products · 4 oz (113 g)1.5 g
80. 80Pork loin, whole, lean and fat, rawPork Products · 4 oz (113 g)1.5 g
81. 81Pork, cured, ham, regular (approximately 13% fat), canned, roastedPork Products · 3 oz (85 g)1.5 g
82. 82Pork shoulder blade roasts, lean and fat, roastedPork Products · 3 oz (85 g)1.5 g
83. 83Cured ham shank, bone-in, lean and fat, roastedPork Products · 3 oz (3 oz) (85 g)1.5 g
84. 84Pork, fresh, whole ham, lean and fat, roastedPork Products · 3 oz (85 g)1.4 g
85. 85Pork country-style ribs, boneless, lean, roastedPork Products · 3 oz (85 g)1.4 g
86. 86Pickled pork hocksPork Products · 3 oz (117 g)1.4 g
87. 87Pork country-style ribs, lean, braisedPork Products · 3 oz (85 g)1.4 g
88. 88Pork loin blade roast, boneless, lean and fat, roastedPork Products · 3 oz (85 g)1.4 g
89. 89Pork loin, center rib chops, bone-in, lean and fat, broiledPork Products · 3 oz (85 g)1.4 g
90. 90Cured ham rump, bone-in, lean and fat, unheatedPork Products · 3 oz rump (85 g)1.4 g
91. 91Pork center loin chops, bone-in, lean and fat, rawPork Products · 4 oz (113 g)1.3 g
92. 92Bone-in ham rump, unheatedPork Products · 3 oz (85 g)1.3 g
93. 93Pork loin blade roasts, bone-in, lean, roastedPork Products · 3 oz (85 g)1.3 g
94. 94Trimmed pork cuts, cookedPork Products · 3 oz (85 g)1.3 g
95. 95Pork loin sirloin roast, bone-in, lean and fat, roastedPork Products · 3 oz (85 g)1.3 g
96. 96Pork loin chop, boneless, lean, pan-friedPork Products · 3 oz (85 g)1.3 g
97. 97Bone-in ham rump, roastedPork Products · 3 oz (3 oz) (85 g)1.3 g
98. 98Boneless pork blade chops, broiledPork Products · 3 oz (85 g)1.3 g
99. 99Pork Boston butt blade steak, lean and fat, broiledPork Products · 3 oz (85 g)1.2 g
100. 100Bone-in ham slice, unheatedPork Products · 3 oz (85 g)1.2 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.