Foods high in polyunsaturated fat

Safflower oil, linoleic (over 70%) tops the list with 163 g per serving. 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 Oils · 1 cup (218 g)163 g
2. 2Grapeseed oilFats and Oils · 1 cup (218 g)152 g
3. 3Flaxseed oilSalad dressings and vegetable oils · 1 cup (224 g)152 g
4. 4Cold pressed flaxseed oilFats and Oils · 1 cup (218 g)148 g
5. 5Sunflower oil, linoleic (approx. 65%)Fats and Oils · 1 cup (218 g)143 g
6. 6Flaxseed oil with sliced flaxseedFats and Oils · 1 cup (219 g)142 g
7. 7Walnut oilSalad dressings and vegetable oils · 1 cup (224 g)142 g
8. 8Wheat germ oilSalad dressings and vegetable oils · 1 cup (224 g)138 g
9. 9Poppyseed oilFats and Oils · 1 cup (218 g)136 g
10. 10Low linolenic soybean oilFats and Oils · 1 cup (218 g)128 g
11. 11Soybean oil, refined, industrialFats and Oils · 1 cup (218 g)127 g
12. 12Refined soybean oilFats and Oils · 1 cup (218 g)125 g
13. 13Mayonnaise, soybean and safflower oil, with saltFats and Oils · 1 cup (220 g)121 g
14. 14Cottonseed oilSalad dressings and vegetable oils · 1 cup (224 g)116 g
15. 15Tomatoseed oilFats and Oils · 1 cup (218 g)116 g
16. 16Ultra low linolenic soybean oilFats and Oils · 1 cup (218 g)114 g
17. 17No cholesterol mayonnaise dressingFats and Oils · 1 cup (239 g)109 g
18. 18Soybean and cottonseed oilFats and Oils · 1 cup (218 g)105 g
19. 19Soybean lecithinFats and Oils · 1 cup (218 g)98.8 g
20. 20MayonnaiseMayonnaise · 1 cup (220 g)98.3 g
21. 21Mayonnaise, regularFats and Oils · 1 cup (220 g)98.3 g
22. 22Sesame oilSalad dressings and vegetable oils · 1 cup (224 g)93.4 g
23. 23Sandwich dressingMayonnaise · 1 cup (237 g)90.5 g
24. 24Oat oilFats and Oils · 1 cup (218 g)89.1 g
25. 25Salmon fish oilFats and Oils · 1 cup (218 g)87.9 g
26. 26Sunflower oil, linoleic (less than 60%)Fats and Oils · 1 cup (218 g)87.4 g
27. 27Vegetable oilSalad dressings and vegetable oils · 1 cup (224 g)86 g
28. 28Soybean shortening, industrial, liquidFats and Oils · 1 cup (218 g)82.9 g
29. 29Partially hydrogenated soybean oilFats and Oils · 1 cup (218 g)82 g
30. 30Mayonnaise, soybean oil, without saltFats and Oils · 1 cup (220 g)81.6 g
31. 31Partially hydrogenated sunflower oilFats and Oils · 1 cup (218 g)79.4 g
32. 32Soybean shortening for cakesFats and Oils · 1 cup (205 g)77.9 g
33. 33Partially hydrogenated soybean oil, industrialFats and Oils · 1 cup (218 g)77.7 g
34. 34Caesar dressingSalad dressings and vegetable oils · 1 cup (235 g)77.2 g
35. 35Rice bran oilFats and Oils · 1 cup (218 g)76.3 g
36. 36Soybean, palm, cottonseed shorteningFats and Oils · 1 cup (205 g)76.2 g
37. 37Menhaden fish oilFats and Oils · 1 cup (218 g)74.5 g
38. 38French dressing, home recipeFats and Oils · 1 cup (220 g)74.1 g
39. 39Soybean and corn shortening, industrial, fryingFats and Oils · 1 cup (205 g)73.9 g
40. 40Sardine oilFats and Oils · 1 cup (218 g)69.5 g
41. 41Blue cheese dressingSalad dressings and vegetable oils · 1 cup (245 g)67.5 g
42. 42Corn and canola oilFats and Oils · 1 cup (224 g)65.2 g
43. 43Salad dressingSalad dressings and vegetable oils · 1 cup (250 g)64.5 g
44. 44Apricot kernel oilFats and Oils · 1 cup (218 g)63.9 g
45. 45Mid-oleic sunflower oilFats and Oils · 1 cup (218 g)63.1 g
46. 46Imitation mayonnaise, soybean, no cholesterolFats and Oils · 1 cup (225 g)62.1 g
47. 47Ranch dressingSalad dressings and vegetable oils · 1 cup (240 g)61.9 g
48. 48Sesame seed dressing, regularFats and Oils · 1 cup (245 g)61.5 g
49. 49Regular margarine, tub, saltedFats and Oils · 1 cup (227 g)60.7 g
50. 50Regular margarine, tub, unsaltedFats and Oils · 1 cup (227 g)60.7 g
51. 5160% fat vegetable oil spread, saltedFats and Oils · 1 cup (229 g)60.6 g
52. 52Vinegar and oil dressing, home recipeFats and Oils · 1 cup (250 g)60.3 g
53. 53Liquid butter replacementMargarine · 1 cup (224 g)59.3 g
54. 54Tub margarineMargarine · 1 cup (224 g)59.3 g
55. 55WalnutsNuts and seeds · 1 cup (120 g)59.2 g
56. 56Sesame dressingSalad dressings and vegetable oils · 1 cup (235 g)59 g
57. 57MargarineMargarine · 1 cup (224 g)58.1 g
58. 58Vegetable shorteningFats and Oils · 1 cup (205 g)57.6 g
59. 59Canola oil for salads and light fryingFats and Oils · 1 cup (218 g)57.5 g
60. 60French dressingSalad dressings and vegetable oils · 1 cup (250 g)57.4 g
61. 61French dressing, regularFats and Oils · 1 cup (250 g)57.4 g
62. 62Honey mustard dressingSalad dressings and vegetable oils · 1 cup (250 g)57.1 g
63. 63Avocado dressingSalad dressings and vegetable oils · 1 cup (245 g)56.8 g
64. 64Regular green goddess dressingFats and Oils · 1 cup (245 g)56.8 g
65. 6560% fat vegetable oil spread, with saltFats and Oils · 1 cup (229 g)56.5 g
66. 66Oil or table fatMargarine · 1 cup (224 g)56.3 g
67. 67Canola oil with antifoaming agentFats and Oils · 1 cup (218 g)55.8 g
68. 6880% fat margarine, unsaltedFats and Oils · 1 cup (229 g)55.7 g
69. 69English walnutsNut and Seed Products · 1 cup, chopped (117 g)55.2 g
70. 7080% fat margarine, without saltFats and Oils · 1 cup (227 g)55.2 g
71. 71Margarine, 80% fat, stick, saltedFats and Oils · 1 cup (227 g)55.2 g
72. 72Regular margarine, stick, saltedFats and Oils · 1 cup (227 g)55.2 g
73. 73Soybean oil and butter blendFats and Oils · 1 cup (227 g)54.9 g
74. 74Soybean and palm household shorteningFats and Oils · 1 cup (205 g)54.6 g
75. 75Stick margarineMargarine · 1 cup (224 g)54.4 g
76. 76ShorteningMargarine · 1 cup (192 g)53.9 g
77. 77Soybean-cottonseed shorteningFats and Oils · 1 cup (205 g)53.5 g
78. 78Soybean oilFats and Oils · 100 milliliter (91.3 g)52.6 g
79. 79Partially hydrogenated soy oilFats and Oils · 1 cup (227 g)50.9 g
80. 80Toasted sunflower seeds, saltedNut and Seed Products · 1 cup (134 g)50.3 g
81. 81Toasted sunflower seeds, unsaltedNut and Seed Products · 1 cup (134 g)50.3 g
82. 82Teaseed oilFats and Oils · 1 cup (218 g)50.1 g
83. 83Cod liver oilFats and Oils · 1 cup (218 g)49.1 g
84. 84Sandwich spreadMayonnaise · 1 cup (245 g)49 g
85. 85Sandwich spread with chopped pickle, regularFats and Oils · 1 cup (245 g)49 g
86. 86Coleslaw dressingSalad dressings and vegetable oils · 1 cup (250 g)48.4 g
87. 87Corn oilFats and Oils · 100 milliliter (91.3 g)48.3 g
88. 88FlaxseedNut and Seed Products · 1 cup, whole (168 g)48.3 g
89. 89Turkey fatFats and Oils · 1 cup (205 g)47.4 g
90. 90Plain unsalted sunflower seedsNuts and seeds · 1 cup, without shell (144 g)47.4 g
91. 91Sunflower seedsNuts and seeds · 1 cup, without shell (144 g)47.4 g
92. 92Bacon and tomato dressingSalad dressings and vegetable oils · 1 cup (240 g)47 g
93. 93Bacon and tomato salad dressingFats and Oils · 1 cup (240 g)47 g
94. 94Plain salted sunflower seedsNuts and seeds · 1 cup, without shell (144 g)46.8 g
95. 95Sunflower oilSalad dressings and vegetable oils · 1 cup (224 g)46.4 g
96. 96Oil roasted sunflower seeds, saltedNut and Seed Products · 1 cup (135 g)46.3 g
97. 97Sunflower seed kernels, oil roasted, unsaltedNut and Seed Products · 1 cup (135 g)46.3 g
98. 98Mustard oilFats and Oils · 1 cup (218 g)46.3 g
99. 99Pine nutsNuts and seeds · 1 cup (135 g)46 g
100. 100Pine nuts, driedNut and Seed Products · 1 cup (135 g)46 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.