Foods high in polyunsaturated fat

Safflower oil, linoleic (over 70%) tops the list with 8.4 g per 100 calories. Ranked from 12,074 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Safflower oil, linoleic (over 70%)Fats and Oils8.4 g
2. 2Grapeseed oilFats and Oils7.9 g
3. 3Flaxseed oilSalad dressings and vegetable oils7.7 g
4. 4Cold pressed flaxseed oilFats and Oils7.7 g
5. 5Mayonnaise, soybean and safflower oil, with saltFats and Oils7.7 g
6. 6Sunflower oil, linoleic (approx. 65%)Fats and Oils7.4 g
7. 7Flaxseed oil with sliced flaxseedFats and Oils7.4 g
8. 8English walnuts, halves, rawNut and Seed Products7.3 g
9. 9English walnutsNut and Seed Products7.2 g
10. 10Walnut oilFats and Oils7.2 g
11. 11Walnut oilSalad dressings and vegetable oils7.2 g
12. 12Poppyseed oilFats and Oils7.1 g
13. 13Butternuts, driedNut and Seed Products7 g
14. 14Wheat germ oilFats and Oils7 g
15. 15Wheat germ oilSalad dressings and vegetable oils7 g
16. 16Hulled hemp seedsNut and Seed Products6.9 g
17. 17Walnuts, dry roasted, saltedNut and Seed Products6.9 g
18. 18Walnuts, excluding honey roastedNuts and seeds6.8 g
19. 19No cholesterol mayonnaise dressingFats and Oils6.6 g
20. 20Soybean oil, refined, industrialFats and Oils6.6 g
21. 21MayonnaiseMayonnaise6.6 g
22. 22Mayonnaise, regularFats and Oils6.6 g
23. 23Low linolenic soybean oilFats and Oils6.5 g
24. 24Soybean oilFats and Oils6.5 g
25. 25Refined soybean oilFats and Oils6.5 g
26. 26Sandwich dressingMayonnaise6.4 g
27. 27Soybean oilSalad dressings and vegetable oils6.4 g
28. 28Fry sauceMustard and other condiments6.3 g
29. 29Corn oilFats and Oils6.1 g
30. 30Caesar dressingSalad dressings and vegetable oils6.1 g
31. 31Regular Caesar dressingFats and Oils6.1 g
32. 32Toasted sunflower seeds, saltedNut and Seed Products6.1 g
33. 33Toasted sunflower seeds, unsaltedNut and Seed Products6.1 g
34. 34Enova oil, 80% diglyceridesFats and Oils6 g
35. 35Dry roasted sunflower seeds, saltedNut and Seed Products6 g
36. 36Bacon and tomato dressingSalad dressings and vegetable oils6 g
37. 37Bacon and tomato salad dressingFats and Oils6 g
38. 38Tomatoseed oilFats and Oils6 g
39. 39Ranch dressingSalad dressings and vegetable oils6 g
40. 40Salad dressingSalad dressings and vegetable oils6 g
41. 41Ranch dressingFats and Oils6 g
42. 42Soybean lecithinFats and Oils5.9 g
43. 43Ultra low linolenic soybean oilFats and Oils5.9 g
44. 44Dried black walnutsNut and Seed Products5.9 g
45. 45Corn oilSalad dressings and vegetable oils5.9 g
46. 46Cottonseed oilSalad dressings and vegetable oils5.9 g
47. 47Cottonseed oilFats and Oils5.9 g
48. 48Mayonnaise, reduced-calorie or diet, cholesterol-freeFats and Oils5.9 g
49. 49Regular peppercorn salad dressingFats and Oils5.8 g
50. 50Horseradish sauceMustard and other condiments5.8 g
51. 51Horseradish sauceSoups, Sauces, and Gravies5.8 g
52. 52Oil roasted sunflower seeds, saltedNut and Seed Products5.8 g
53. 53Sunflower seed kernels, oil roasted, unsaltedNut and Seed Products5.8 g
54. 54Reduced calorie Italian salad dressingFats and Oils5.8 g
55. 55Imitation mayonnaise, soybean, no cholesterolFats and Oils5.7 g
56. 56Blue cheese dressingSalad dressings and vegetable oils5.7 g
57. 57Blue cheese dressingFats and Oils5.7 g
58. 58Sesame seed dressing, regularFats and Oils5.7 g
59. 59Sesame dressingSalad dressings and vegetable oils5.7 g
60. 60Plain salted sunflower seedsNuts and seeds5.7 g
61. 61Sunflower seed kernels, dry roasted, unsaltedNut and Seed Products5.7 g
62. 62Sunflower seedsNuts and seeds5.7 g
63. 63Plain unsalted sunflower seedsNuts and seeds5.7 g
64. 64Honey roasted walnutsNuts and seeds5.5 g
65. 65Flavored sunflower seedsNuts and seeds5.5 g
66. 66French dressingSalad dressings and vegetable oils5.5 g
67. 67French dressing, regularFats and Oils5.5 g
68. 68Light mayonnaiseMayonnaise5.5 g
69. 69Light mayonnaiseFats and Oils5.5 g
70. 70Safflower seed kernels, driedNut and Seed Products5.5 g
71. 71Soybean and cottonseed oilFats and Oils5.4 g
72. 72Avocado dressingSalad dressings and vegetable oils5.4 g
73. 73Regular green goddess dressingFats and Oils5.4 g
74. 74FlaxseedNut and Seed Products5.4 g
75. 75Vinegar and oil dressing, home recipeFats and Oils5.4 g
76. 76French dressing, home recipeFats and Oils5.3 g
77. 77Miso sauceSoy-based condiments5.3 g
78. 78Fruit salad with citrus and dressingOther fruits and fruit salads5.3 g
79. 79Raw carrots and apples, saladColeslaw, non-lettuce salads5.2 g
80. 8040-49% fat margarine spreadFats and Oils5.2 g
81. 81Fruit salad with dressingOther fruits and fruit salads5.2 g
82. 82Regular chipotle dipDips, gravies, other sauces5.2 g
83. 83Mayonnaise, soybean oil, without saltFats and Oils5.2 g
84. 84Regular vegetable dipDips, gravies, other sauces5.2 g
85. 85Tofu mayonnaiseFats and Oils5.2 g
86. 86Sandwich spreadMayonnaise5.1 g
87. 87Sandwich spread with chopped pickle, regularFats and Oils5.1 g
88. 88DipDips, gravies, other sauces5.1 g
89. 89Regular ranch dipDips, gravies, other sauces5.1 g
90. 90Partially hydrogenated soy oilFats and Oils5.1 g
91. 91Mixed seedsNuts and seeds5.1 g
92. 92Margarine-like spread with yogurt, approximately 40% fat, tub, with saltFats and Oils5.1 g
93. 93Green sweet peppers, sauteedVegetables and Vegetable Products5.1 g
94. 94Pine nuts, driedNut and Seed Products5.1 g
95. 95Pine nutsNuts and seeds5.1 g
96. 96Regular spinach dipDips, gravies, other sauces5 g
97. 97Dried watermelon seed kernelsNut and Seed Products5 g
98. 98Regular onion dipDips, gravies, other sauces5 g
99. 99Glazed walnutsNut and Seed Products5 g
100. 100Meatless bacon stripSoy and meat-alternative products5 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.