Foods high in polyunsaturated fat

Breaded onion rings, par fried, frozen, oven heated tops the list with 7.6 g per 100 g. Ranked from 12,074 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Breaded onion rings, par fried, frozen, oven heatedVegetables and Vegetable Products7.6 g
2. 2Potato pancakesVegetables and Vegetable Products7.5 g
3. 3Green sweet peppers, sauteedVegetables and Vegetable Products5.9 g
4. 4Red sweet peppers, sauteedVegetables and Vegetable Products5.7 g
5. 5Yellow onions, sauteedVegetables and Vegetable Products5.5 g
6. 6Home-prepared hash brownsVegetables and Vegetable Products4.7 g
7. 7Dried ancho peppersVegetables and Vegetable Products4.5 g
8. 8Frozen edamame, preparedVegetables and Vegetable Products4.1 g
9. 9Sprouted soybeans, stir-friedVegetables and Vegetable Products4 g
10. 10Sprouted soybeans, rawVegetables and Vegetable Products3.8 g
11. 11Potato salad, home-preparedVegetables and Vegetable Products3.7 g
12. 12Frozen potato o'brien, preparedVegetables and Vegetable Products3.5 g
13. 13Green soybeans, rawVegetables and Vegetable Products3.2 g
14. 14Frozen potato puffs, unpreparedVegetables and Vegetable Products3.1 g
15. 15Sun-dried hot chile peppersVegetables and Vegetable Products3.1 g
16. 16Green soybeans, boiled, drained, unsaltedVegetables and Vegetable Products3 g
17. 17Green soybeans, boiled, with saltVegetables and Vegetable Products3 g
18. 18Sweet potato french fries, frozen, salt addedVegetables and Vegetable Products2.9 g
19. 19Hash brown potatoes, refrigerated, pan-fried in canola oilVegetables and Vegetable Products2.9 g
20. 20Frozen hash browns, pan-fried in canola oilVegetables and Vegetable Products2.8 g
21. 21Frozen breaded onion rings, par-friedVegetables and Vegetable Products2.7 g
22. 22Sprouted soybeans, steamedVegetables and Vegetable Products2.5 g
23. 23Steamed sprouted soybeans, with saltVegetables and Vegetable Products2.5 g
24. 24Frozen potato puffs, oven-heatedVegetables and Vegetable Products2.4 g
25. 25Spirulina, driedVegetables and Vegetable Products2.1 g
26. 26Sun-dried tomatoes, packed in oil, drainedVegetables and Vegetable Products2.1 g
27. 27Scalloped potato mix, dry, unpreparedVegetables and Vegetable Products2 g
28. 28Frozen hash browns, with butter sauce, preparedVegetables and Vegetable Products1.8 g
29. 29Freeze-dried red sweet peppersVegetables and Vegetable Products1.6 g
30. 30French fries, frozen, salted, oven-heatedVegetables and Vegetable Products1.5 g
31. 31Extruded fries, frozen, par-fried, oven-heated, unsaltedVegetables and Vegetable Products1.4 g
32. 32Frozen hash browns, with butter sauce, unpreparedVegetables and Vegetable Products1.4 g
33. 33Chives, freeze-driedVegetables and Vegetable Products1.4 g
34. 34Mashed potatoes, granules, whole milk, margarineVegetables and Vegetable Products1.4 g
35. 35Leeks, freeze-driedVegetables and Vegetable Products1.2 g
36. 36Radish sprouts, rawVegetables and Vegetable Products1.1 g
37. 37Sun-dried tomatoesVegetables and Vegetable Products1.1 g
38. 38Au gratin potatoes, home-prepared with margarineVegetables and Vegetable Products1.1 g
39. 39Extruded fries, frozen, par-fried, unpreparedVegetables and Vegetable Products1.1 g
40. 40Grape leaves, rawVegetables and Vegetable Products1.1 g
41. 41Canned grape leavesVegetables and Vegetable Products0.99 g
42. 42Immature pigeonpeas, boiled, with saltVegetables and Vegetable Products0.9 g
43. 43Pigeonpeas, boiled, drainedVegetables and Vegetable Products0.9 g
44. 44Mashed potatoes, with whole milk and margarineVegetables and Vegetable Products0.89 g
45. 45Red tomatoes, stewedVegetables and Vegetable Products0.88 g
46. 46Immature pigeonpeas, rawVegetables and Vegetable Products0.87 g
47. 47Canned tomato sauce, with herbs and cheeseVegetables and Vegetable Products0.82 g
48. 48Canadian cultivated emi-tsunomata seaweed, dryVegetables and Vegetable Products0.75 g
49. 49Scalloped potatoes, home-prepared with margarineVegetables and Vegetable Products0.75 g
50. 50Ready-to-eat mashed potatoesVegetables and Vegetable Products0.68 g
51. 51Sweet corn, canned, rinsedVegetables and Vegetable Products0.68 g
52. 52Kale, rawVegetables and Vegetable Products0.67 g
53. 53Kale, boiled, drained, unsaltedVegetables and Vegetable Products0.66 g
54. 54Cottage-cut fries, frozen, unsalted, oven-heatedVegetables and Vegetable Products0.61 g
55. 55Oven-heated frozen french fries, with saltVegetables and Vegetable Products0.61 g
56. 56Spinach souffléVegetables and Vegetable Products0.61 g
57. 57White sweet corn, boiled, with saltVegetables and Vegetable Products0.6 g
58. 58White sweet corn, boiled, without saltVegetables and Vegetable Products0.6 g
59. 59Yellow sweet corn, boiled, drained, unsaltedVegetables and Vegetable Products0.6 g
60. 60Yellow sweet corn, boiled, with saltVegetables and Vegetable Products0.6 g
61. 61Boiled frozen kale, with saltVegetables and Vegetable Products0.6 g
62. 62Frozen kale, boiled, drained, without saltVegetables and Vegetable Products0.6 g
63. 63Boiled kale, with saltVegetables and Vegetable Products0.59 g
64. 64White sweet corn, rawVegetables and Vegetable Products0.56 g
65. 65Corn pudding, home preparedVegetables and Vegetable Products0.55 g
66. 66Grilled portabella mushrooms, UV exposedVegetables and Vegetable Products0.53 g
67. 67Pinto bean sprouts, rawVegetables and Vegetable Products0.52 g
68. 68Canned sweet corn, whole kernel, drained solidsVegetables and Vegetable Products0.52 g
69. 69Canned white sweet corn, drainedVegetables and Vegetable Products0.52 g
70. 70Jalapeño peppers, cannedVegetables and Vegetable Products0.51 g
71. 71Succotash, rawVegetables and Vegetable Products0.49 g
72. 72Yellow sweet corn, rawVegetables and Vegetable Products0.49 g
73. 73Boiled sprouted navy beans, with saltVegetables and Vegetable Products0.47 g
74. 74Sprouted navy beans, boiled, no saltVegetables and Vegetable Products0.47 g
75. 75Frozen sweet corn, microwavedVegetables and Vegetable Products0.46 g
76. 76Green peas, canned, drained, rinsedVegetables and Vegetable Products0.45 g
77. 77Cottage-cut fries, frozen, unsalted, as purchasedVegetables and Vegetable Products0.43 g
78. 78Morel mushrooms, rawVegetables and Vegetable Products0.43 g
79. 79Boiled frozen succotash, with saltVegetables and Vegetable Products0.43 g
80. 80Boiled succotash, no saltVegetables and Vegetable Products0.43 g
81. 81Frozen succotashVegetables and Vegetable Products0.43 g
82. 82Lima beans, rawVegetables and Vegetable Products0.42 g
83. 83Tomatillos, rawVegetables and Vegetable Products0.42 g
84. 84Sprouted alfalfa seeds, rawVegetables and Vegetable Products0.41 g
85. 85Sprouted navy beans, rawVegetables and Vegetable Products0.41 g
86. 86Tahitian taro, rawVegetables and Vegetable Products0.4 g
87. 87Sweet chowchow picklesVegetables and Vegetable Products0.4 g
88. 88Succotash, boiled, with saltVegetables and Vegetable Products0.38 g
89. 89Green peas, canned, drained solidsVegetables and Vegetable Products0.38 g
90. 90Frozen spinach, boiled, drained, unsaltedVegetables and Vegetable Products0.37 g
91. 91Frozen white sweet corn on the cobVegetables and Vegetable Products0.37 g
92. 92Sweet corn, frozen, on cobVegetables and Vegetable Products0.37 g
93. 93Sweet corn, frozen, kernelsVegetables and Vegetable Products0.37 g
94. 94Lambsquarters, rawVegetables and Vegetable Products0.35 g
95. 95Boiled frozen white sweet corn, no saltVegetables and Vegetable Products0.35 g
96. 96Boiled frozen white sweet corn, with saltVegetables and Vegetable Products0.35 g
97. 97Frozen sweet corn on cob, boiled, with saltVegetables and Vegetable Products0.35 g
98. 98Sweet corn, frozen, boiled, on cobVegetables and Vegetable Products0.35 g
99. 99Raw Chinese broccoliVegetables and Vegetable Products0.35 g
100. 100Frozen shoestring fries, salted, oven-heatedVegetables and Vegetable Products0.34 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.