Foods high in polyunsaturated fat

Pork fat, raw tops the list with 11.2 g per serving. 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 Products · 3 oz (85 g)11.2 g
  2. 2Pork, fresh, fat, cookedPork Products · 3 oz (85 g)9.8 g
  3. 3Pork, bacon, rendered fat, cookedPork Products · 3 oz (85 g)9 g
  4. 4Pork backfat, rawPork Products · 3 oz (85 g)8.8 g
  5. 5Salt pork, rawPork Products · 3 oz (85 g)8 g
  6. 6Pork, fresh, with added solution, cookedPork Products · 3 oz (85 g)7.2 g
  7. 7Pork, ground, 72% lean / 28% fat, cooked, crumblesPork Products · 3 oz (85 g)7.1 g
  8. 8Pork fat, with added solution, rawPork Products · 3 oz (85 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. 13Pork belly, rawPork Products · 3 oz (85 g)4.8 g
  14. 14Bacon strips, rawPork Products · 3 slices (68 g)3.8 g
  15. 15Pork, ground, 72% lean / 28% fat, cooked, pan-broiledPork Products · 3 oz grilled patties (85 g)3.6 g
  16. 16Pork spareribs, lean and fat, rawPork Products · 3 oz (85 g)3.4 g
  17. 17Pork, fresh, carcass, lean and fat, rawPork Products · 3 oz (85 g)3.2 g
  18. 18Pork backribs, roastedPork Products · 3 oz (85 g)3 g
  19. 19Pork, ground, 84% lean / 16% fat, cooked, pan-broiledPork Products · 3 oz grilled patties (85 g)2.6 g
  20. 20Ham patties, unheatedPork Products · 3 oz (85 g)2.6 g
  21. 21Pork spareribs, lean and fat, roastedPork Products · 3 oz (85 g)2.5 g
  22. 22Pork country-style ribs, bone-in, roastedPork Products · 3 oz (85 g)2.5 g
  23. 23Pork country-style ribs, boneless, lean and fat, roastedPork Products · 3 oz (85 g)2.5 g
  24. 24Pork loin chop, bone-in, pan-friedPork Products · 3 oz (85 g)2.4 g
  25. 25Pork back ribs, roastedPork Products · 3 oz (85 g)2.4 g
  26. 26Pork shoulder arm picnic, lean and fat, braisedPork Products · 3 oz (85 g)2.4 g
  27. 27Pork spareribs, lean and fat, braisedPork Products · 3 oz (85 g)2.3 g
  28. 28Cured ham shank, bone-in, lean and fat, unheatedPork Products · 3 oz shank (85 g)2.3 g
  29. 29Pork backribs, rawPork Products · 3 oz (85 g)2.3 g
  30. 30Raw ground porkPork Products · 3 oz (85 g)2.2 g
  31. 31Pork, ground, 84% lean / 16% fat, cooked, crumblesPork Products · 3 oz grilled patties (85 g)2.2 g
  32. 32Pork shoulder blade roll, roastedPork Products · 3 oz (85 g)2.1 g
  33. 33Pork loin center rib roast, bone-in, lean and fat, roastedPork Products · 3 oz (85 g)2.1 g
  34. 34Pork shoulder arm picnic, lean and fat, rawPork Products · 3 oz (85 g)2.1 g
  35. 35Pork loin, blade roasts, bone-in, lean and fat, roastedPork Products · 3 oz (85 g)2.1 g
  36. 36Pork, fresh, ham shank, lean and fat, roastedPork Products · 3 oz (85 g)2.1 g
  37. 37Pork, fresh, ham shank, lean and fat, rawPork Products · 3 oz (85 g)2.1 g
  38. 38Pork loin, center rib chops, bone-in, lean and fat, braisedPork Products · 3 oz (85 g)2 g
  39. 39Pork country-style ribs, bone-in, lean and fat, broiledPork Products · 3 oz (85 g)2 g
  40. 40Pork shoulder arm picnic, lean and fat, roastedPork Products · 3 oz (85 g)2 g
  41. 41Pork shoulder blade roll, unheatedPork Products · 3 oz (85 g)2 g
  42. 42Cured pork shoulder, roastedPork Products · 3 oz (85 g)2 g
  43. 43Bone-in ham shank, roastedPork Products · 3 oz (3 oz) (85 g)1.9 g
  44. 44Bone-in pork center rib chops, pan-friedPork Products · 3 oz (85 g)1.9 g
  45. 45Pork sirloin chops, bone-in, lean and fat, rawPork Products · 3 oz (85 g)1.9 g
  46. 46Pork ham, rump half, lean and fat, roastedPork Products · 3 oz (85 g)1.9 g
  47. 47Boneless pork center loin chops, pan-broiledPork Products · 3 oz (85 g)1.9 g
  48. 48Pork loin sirloin chop, bone-in, lean and fat, braisedPork Products · 3 oz (85 g)1.8 g
  49. 49Pork ham, rump half, lean and fat, rawPork Products · 3 oz (85 g)1.8 g
  50. 50Pork loin, center chops, bone-in, lean and fat, braisedPork Products · 3 oz (85 g)1.8 g
  51. 51Pork country-style ribs, braisedPork Products · 3 oz (85 g)1.8 g
  52. 52Bone-in pork center loin chops, pan-friedPork Products · 3 oz (85 g)1.8 g
  53. 53Pork loin chop, boneless, pan-friedPork Products · 3 oz (85 g)1.8 g
  54. 54Pork loin, center roasts, bone-in, lean and fat, roastedPork Products · 3 oz (85 g)1.8 g
  55. 55Pork Boston butt blade steak, lean and fat, braisedPork Products · 3 oz (85 g)1.8 g
  56. 56Boneless pork center loin chops, rawPork Products · 3 oz (85 g)1.7 g
  57. 57Pork shoulder, whole, lean and fat, roastedPork Products · 3 oz (85 g)1.7 g
  58. 58Pork, ground, 84% lean / 16% fat, rawPork Products · 3 oz (85 g)1.7 g
  59. 59Pork, fresh, whole ham, lean and fat, rawPork Products · 3 oz (85 g)1.7 g
  60. 60Pork Boston butt steak, braisedPork Products · 3 oz (85 g)1.7 g
  61. 61Boneless pork top loin, rawPork Products · 3 oz (85 g)1.7 g
  62. 62Pork loin, blade chops, bone-in, lean and fat, braisedPork Products · 3 oz (85 g)1.7 g
  63. 63Pork loin, blade, bone-in, lean and fat, rawPork Products · 3 oz (85 g)1.6 g
  64. 64Pork country-style ribs, boneless, lean and fat, broiledPork Products · 3 oz (85 g)1.6 g
  65. 65Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, with added solution, rawPork Products · 3 oz (85 g)1.6 g
  66. 66Pork shoulder, whole, lean and fat, rawPork Products · 3 oz (85 g)1.6 g
  67. 67Ground pork, rawPork Products · 3 oz (85 g)1.6 g
  68. 68Pork loin sirloin chop, bone-in, lean and fat, broiledPork Products · 3 oz (85 g)1.6 g
  69. 69Bacon, unpreparedPork Products · 1 slice raw (28 g)1.6 g
  70. 70Pork loin, blade chops, bone-in, lean and fat, broiledPork Products · 3 oz (85 g)1.6 g
  71. 71Ground pork, cookedPork Products · 3 oz (85 g)1.6 g
  72. 72Pork arm picnic, lean, braisedPork Products · 3 oz (85 g)1.6 g
  73. 73Bone-in ham rump, unheatedPork Products · 3 oz rump (85 g)1.6 g
  74. 74Pork, cured, ham, regular (approximately 13% fat), canned, roastedPork Products · 3 oz (85 g)1.5 g
  75. 75Pork shoulder blade roasts, lean and fat, roastedPork Products · 3 oz (85 g)1.5 g
  76. 76Cured ham shank, bone-in, lean and fat, roastedPork Products · 3 oz (3 oz) (85 g)1.5 g
  77. 77Pork, fresh, mixed cuts, lean and fat, rawPork Products · 3 oz (85 g)1.5 g
  78. 78Pork, fresh, whole ham, lean and fat, roastedPork Products · 3 oz (85 g)1.4 g
  79. 79Pork country-style ribs, boneless, lean, roastedPork Products · 3 oz (85 g)1.4 g
  80. 80Pickled pork hocksPork Products · 3 oz (117 g)1.4 g
  81. 81Whole ham, lean and fat, unheatedPork Products · 3 oz (85 g)1.4 g
  82. 82Pork country-style ribs, lean, braisedPork Products · 3 oz (85 g)1.4 g
  83. 83Pork loin blade roast, boneless, lean and fat, roastedPork Products · 3 oz (85 g)1.4 g
  84. 84Pork Boston butt blade steak, lean and fat, rawPork Products · 3 oz (85 g)1.4 g
  85. 85Pork loin, center rib chops, bone-in, lean and fat, broiledPork Products · 3 oz (85 g)1.4 g
  86. 86Cured ham rump, bone-in, lean and fat, unheatedPork Products · 3 oz rump (85 g)1.4 g
  87. 87Bone-in ham rump, unheatedPork Products · 3 oz (85 g)1.3 g
  88. 88Trimmed pork cuts, lean and fat, rawPork Products · 3 oz (85 g)1.3 g
  89. 89Pork back ribs, rawPork Products · 3 oz (85 g)1.3 g
  90. 90Pork loin blade roasts, bone-in, lean, roastedPork Products · 3 oz (85 g)1.3 g
  91. 91Trimmed pork cuts, cookedPork Products · 3 oz (85 g)1.3 g
  92. 92Pork loin chop, boneless, rawPork Products · 3 oz (85 g)1.3 g
  93. 93Pork loin sirloin roast, bone-in, lean and fat, roastedPork Products · 3 oz (85 g)1.3 g
  94. 94Pork loin chop, boneless, lean, pan-friedPork Products · 3 oz (85 g)1.3 g
  95. 95Bone-in ham rump, roastedPork Products · 3 oz (3 oz) (85 g)1.3 g
  96. 96Boneless pork blade chops, broiledPork Products · 3 oz (85 g)1.3 g
  97. 97Pork Boston butt blade steak, lean and fat, broiledPork Products · 3 oz (85 g)1.2 g
  98. 98Bone-in ham slice, unheatedPork Products · 3 oz (85 g)1.2 g
  99. 99Bone-in pork country-style ribs, lean, roastedPork Products · 3 oz (85 g)1.2 g
  100. 100Bone-in ham shank, unheatedPork Products · 3 oz (85 g)1.2 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.