Foods high in polyunsaturated fat

Turkey skin, light and dark, raw tops the list with 12.3 g per serving. Ranked from 12,074 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Turkey skin, light and dark, rawPoultry Products · 4 oz (113 g)12.3 g
2. 2Raw turkey skin, dark meatPoultry Products · 4 oz (113 g)12.3 g
3. 3Turkey skin, rawPoultry Products · 4 oz (113 g)12.3 g
4. 4Mechanically deboned poultry, with skin, rawPoultry Products · 0.5 lb (227 g)11.3 g
5. 5Mechanically deboned poultry, from hens, rawPoultry Products · 0.5 lb (227 g)10.3 g
6. 6Mechanically deboned turkey, rawPoultry Products · 0.5 lb (227 g)10.2 g
7. 7Chicken skin, rawPoultry Products · 4 oz (113 g)10.2 g
8. 8Turkey skin, roastedPoultry Products · 3 oz (85 g)10.1 g
9. 9Chicken skin, raw, added solutionPoultry Products · 4 oz (113 g)9.3 g
10. 10Roasted turkey skin, dark meatPoultry Products · 3 oz (85 g)9.2 g
11. 11Raw chicken skinPoultry Products · 4 oz (113 g)7.7 g
12. 12Chicken skin, roasted, added solutionPoultry Products · 3 oz (85 g)7.7 g
13. 13Chicken skin, roastedPoultry Products · 3 oz (85 g)7.5 g
14. 14Chicken skin, braisedPoultry Products · 3 oz (85 g)7.3 g
15. 15Chicken skin, braised, added solutionPoultry Products · 3 oz (85 g)6.8 g
16. 16Turkey back, meat and skin, with solution, rawPoultry Products · 4 oz (113 g)6.3 g
17. 17Squab, raw, meat and skinPoultry Products · 1 squab (199 g)6.1 g
18. 18Chicken skin, stewedPoultry Products · 3 oz (85 g)5.9 g
19. 19Batter-fried chicken skinPoultry Products · 3 oz (85 g)5.8 g
20. 20Turkey, ground, 93% lean, 7% fat, pan-broiled crumblesPoultry Products · 1 paired cooked w crumbles (155 g)5.4 g
21. 21Turkey back, meat and skin, roastedPoultry Products · 1 cup, chopped or diced (140 g)5.2 g
22. 22Mechanically deboned poultry, without skin, rawPoultry Products · 0.5 lb (227 g)5.2 g
23. 23Stewed stewing chicken dark meatPoultry Products · 1 cup, chopped or diced (140 g)5.1 g
24. 24Roasted duck, with skinPoultry Products · 1 cup, chopped or diced (140 g)5.1 g
25. 25Chicken wing, meat and skin, stewedPoultry Products · 1 cup, chopped or diced (140 g)5 g
26. 26Chicken giblets, friedPoultry Products · 1 cup, chopped or diced (145 g)4.9 g
27. 27Rotisserie chicken skin, cookedPoultry Products · 3 oz (85 g)4.6 g
28. 28Raw chicken dark meat, skin onPoultry Products · 4 oz (113 g)4.5 g
29. 29Frozen chicken patty, uncookedPoultry Products · 3 oz (85 g)4.4 g
30. 30Raw duck, with skinPoultry Products · 3 oz (85 g)4.3 g
31. 31Turkey dark meat, raw, meat and skin, added solutionPoultry Products · 4 oz (113 g)4.3 g
32. 32Chicken dark meat and skin, friedPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (110 g)4.3 g
33. 33Frozen chicken patty, cookedPoultry Products · 3 oz (85 g)4.1 g
34. 34Batter-fried chicken light meat, skin onPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (113 g)4.1 g
35. 35Chicken leg, meat and skin, stewedPoultry Products · 1 cup, chopped or diced (140 g)4 g
36. 36Whole turkey, meat and skin, rawPoultry Products · 4 oz (113 g)4 g
37. 37Turkey, ground, 85% lean, 15% fat, rawPoultry Products · 4 oz (113 g)3.9 g
38. 38Turkey, ground, 85% lean, 15% fat, pan-broiled crumblesPoultry Products · 3 oz (85 g)3.9 g
39. 39Chicken thigh, meat and skin, rawPoultry Products · 4 oz (113 g)3.9 g
40. 40Chicken dark meat, friedPoultry Products · 1 cup (140 g)3.9 g
41. 41Chicken meat and skin, stewedPoultry Products · 1 cup, chopped or diced (140 g)3.8 g
42. 42Cooked dovePoultry Products · 1 cup, chopped or diced (140 g)3.8 g
43. 43Chicken leg, meat and skin, rawPoultry Products · 4 oz (113 g)3.8 g
44. 44Raw stewing chicken, with skinPoultry Products · 3 oz (85 g)3.8 g
45. 45Chicken dark meat and skin, friedPoultry Products · 3 oz (85 g)3.8 g
46. 46Batter-fried chicken back, meat and skinPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (72 g)3.7 g
47. 47Chicken leg, meat and skin, fried in batterPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (95 g)3.7 g
48. 48Raw chicken, meat and skinPoultry Products · 4 oz (113 g)3.6 g
49. 49Raw stewing chicken, meat, skin, giblets, neckPoultry Products · 3 oz (85 g)3.6 g
50. 50Raw chicken back, meat and skinPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (59 g)3.6 g
51. 51Stewed stewing chicken, with skinPoultry Products · 3 oz (85 g)3.6 g
52. 52Chicken dark meat and skin, stewedPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (110 g)3.6 g
53. 53Turkey, ground, 85% lean, 15% fat, patties, broiledPoultry Products · 3 oz (85 g)3.5 g
54. 54Chicken thigh, meat and skin, rawPoultry Products · 4 oz (113 g)3.5 g
55. 55Roasted goose, with skinPoultry Products · 1 cup, chopped or diced (140 g)3.5 g
56. 56Whole chicken with giblets and neck, friedPoultry Products · 3 oz (85 g)3.5 g
57. 57Chicken dark meat and skin, roastedPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (101 g)3.5 g
58. 58Batter-fried chicken, meat and skinPoultry Products · 3 oz (85 g)3.5 g
59. 59BBQ rotisserie chicken skinPoultry Products · 1 serving (85 g)3.4 g
60. 60Chicken back, meat and skin, stewedPoultry Products · 3 oz (85 g)3.4 g
61. 61Turkey skin, roastedPoultry Products · 1 oz (28.4 g)3.4 g
62. 62Chicken heart, simmeredPoultry Products · 1 cup, chopped or diced (145 g)3.3 g
63. 63Chicken drumstick, meat and skin, stewedPoultry Products · 1 cup, chopped or diced (140 g)3.3 g
64. 64Raw turkey breast, meat only, with added solutionPoultry Products · 4 oz (113 g)3.3 g
65. 65Turkey wing, meat and skin, roastedPoultry Products · 3 oz (85 g)3.3 g
66. 66Raw quail, with skinPoultry Products · 1 quail (109 g)3.2 g
67. 67Domestic goose, meat and skin, rawPoultry Products · 3 oz (85 g)3.2 g
68. 68Chicken dark meat, roastedPoultry Products · 1 cup, chopped or diced (140 g)3.2 g
69. 69Turkey skin, roastedPoultry Products · 1 unit (yield from 1 lb ready-to-cook turkey) (31 g)3.2 g
70. 70Turkey wing, meat and skin, rawPoultry Products · 3 oz (85 g)3.2 g
71. 71Chicken thigh, meat only, stewedPoultry Products · 1 cup, chopped or diced (140 g)3.1 g
72. 72Flour-fried chicken skinPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (33 g)3.1 g
73. 73Raw capon, meat and skinPoultry Products · 3 oz (85 g)3.1 g
74. 74Raw capon, wholePoultry Products · 3 oz (85 g)3.1 g
75. 75Cornish game hens, meat and skin, roastedPoultry Products · 3 oz (85 g)3.1 g
76. 76Chicken wing, meat and skin, roastedPoultry Products · 3 oz (85 g)3.1 g
77. 77Turkey, ground, 93% lean, 7% fat, patties, broiledPoultry Products · 3 oz (85 g)3 g
78. 78Chicken meat, friedPoultry Products · 1 cup, chopped or diced (140 g)3 g
79. 79Whole chicken with giblets and neck, friedPoultry Products · 3 oz (85 g)3 g
80. 80Turkey light meat, raw, meat and skin, added solutionPoultry Products · 4 oz (113 g)2.9 g
81. 81Chicken dark meat, stewedPoultry Products · 1 cup, chopped or diced (140 g)2.9 g
82. 82Chicken skin, roastedPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (34 g)2.9 g
83. 83Flour-fried chicken, meat and skinPoultry Products · 3 oz (85 g)2.9 g
84. 84Breaded chicken tenders, uncookedPoultry Products · 3 oz (85 g)2.8 g
85. 85Raw roasting chicken, wholePoultry Products · 3 oz (85 g)2.8 g
86. 86Breaded turkey sticks, friedPoultry Products · 1 stick (2.25 oz) (64 g)2.8 g
87. 87Roasted roasting chicken dark meatPoultry Products · 1 cup, chopped or diced (140 g)2.8 g
88. 88Turkey back, meat and skin, with solution, roastedPoultry Products · 3 oz (85 g)2.8 g
89. 89Turkey breast, meat and skin, with solution, rawPoultry Products · 4 oz (113 g)2.8 g
90. 90Chicken thigh, roasted, meat and skin, added solutionPoultry Products · 3 oz (85 g)2.8 g
91. 91Turkey thigh, meat and skin, rawPoultry Products · 4 oz (113 g)2.8 g
92. 92Turkey dark meat, meat and skin, rawPoultry Products · 4 oz (113 g)2.8 g
93. 93Simmered stewing chicken gibletsPoultry Products · 1 cup, chopped or diced (145 g)2.7 g
94. 94Frozen glazed BBQ chicken wings, heatedPoultry Products · 1 serving (96 g)2.7 g
95. 95Whole chicken with giblets and neck, rawPoultry Products · 3 oz (85 g)2.7 g
96. 96Squab, meat only, rawPoultry Products · 1 squab (168 g)2.7 g
97. 97Chicken wing, meat and skin, rawPoultry Products · 1 piece (107 g)2.7 g
98. 98Stewed stewing chicken light meatPoultry Products · 1 cup, chopped or diced (140 g)2.6 g
99. 99Chicken light meat and skin, rawPoultry Products · 4 oz (113 g)2.6 g
100. 100Turkey dark meat, roasted, meat and skin, added solutionPoultry Products · 3 oz (85 g)2.6 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.