Foods high in polyunsaturated fat

Soybean oil tops the list with 52.6 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. 1Soybean oilFats and Oils · 100 milliliter (91.3 g)52.6 g
  2. 2Butternuts, driedNut and Seed Products · 1 cup (120 g)51.3 g
  3. 3Corn oilFats and Oils · 100 milliliter (91.3 g)48.3 g
  4. 4Oil roasted sunflower seeds, saltedNut and Seed Products · 1 cup (135 g)46.3 g
  5. 5Sunflower seed kernels, oil roasted, unsaltedNut and Seed Products · 1 cup (135 g)46.3 g
  6. 6Nuts in syrup toppingSweets · 1 cup (328 g)45 g
  7. 7Margarine spread, 35-39% fat, tubFats and Oils · 1 cup (232 g)37.3 g
  8. 8Applebee's crunchy onion ringsRestaurant Foods · 1 serving (350 g)35.9 g
  9. 9Oil roasted pecans, saltedNut and Seed Products · 1 cup (110 g)25.9 g
  10. 10Pecans, oil roasted, unsaltedNut and Seed Products · 1 cup (110 g)25.9 g
  11. 11Valencia peanuts, oil-roasted, with saltLegumes and Legume Products · 1 cup (144 g)25.6 g
  12. 12Valencia peanuts, oil-roasted, without saltLegumes and Legume Products · 1 cup (144 g)25.6 g
  13. 13Onion ringsRestaurant Foods · 1 serving (259 g)25.5 g
  14. 14Spanish peanuts, rawLegumes and Legume Products · 1 cup (146 g)25.2 g
  15. 15Oil-roasted Spanish peanuts, saltedLegumes and Legume Products · 1 cup (147 g)25 g
  16. 16Spanish peanuts, oil-roasted, without saltLegumes and Legume Products · 1 cup (147 g)25 g
  17. 17Soybeans, roasted, unsaltedLegumes and Legume Products · 1 cup (172 g)24.7 g
  18. 18Soybeans, roasted, saltedLegumes and Legume Products · 1 cup (172 g)24.7 g
  19. 19Fruit salad with dressingOther fruits and fruit salads · 1 cup (188 g)24.3 g
  20. 20Valencia peanuts, rawLegumes and Legume Products · 1 cup (146 g)24.1 g
  21. 21Fruit salad with citrus and dressingOther fruits and fruit salads · 1 cup (188 g)23.8 g
  22. 22TGI Friday's chicken fingersRestaurant Foods · 1 serving (225 g)23.8 g
  23. 23Hard soybean margarineFats and Oils · 1 stick (113 g)23.6 g
  24. 24Canola oilFats and Oils · 100 milliliter (90.9 g)23 g
  25. 25Raw peanutsLegumes and Legume Products · 1 cup (146 g)22.7 g
  26. 26Cracker Barrel thick-cut onion ringsRestaurant Foods · 1 serving (261 g)22.6 g
  27. 27Meatless baconLegumes and Legume Products · 1 cup (144 g)22.2 g
  28. 28Tuna salad, mayonnaiseSeafood mixed dishes · 1 cup (238 g)22.1 g
  29. 29Peanuts, oil-roasted, with saltLegumes and Legume Products · 1 cup, chopped (144 g)22 g
  30. 30Peanuts, oil-roasted, unsaltedLegumes and Legume Products · 1 cup, (144 g)22 g
  31. 31Chicken or turkey salad, mayonnaisePoultry mixed dishes · 1 cup (226 g)22 g
  32. 32Sandwich dressingMayonnaise · 1 dipping-size container (57 g)21.8 g
  33. 33Virginia peanuts, rawLegumes and Legume Products · 1 cup (146 g)21.7 g
  34. 34Oil roasted almonds, lightly saltedNut and Seed Products · 1 cup whole kernels (157 g)21.2 g
  35. 35Oil roasted almonds, saltedNut and Seed Products · 1 cup whole kernels (157 g)21.2 g
  36. 36Oil roasted almonds, unsaltedNut and Seed Products · 1 cup whole kernels (157 g)21.2 g
  37. 37Virginia peanuts, oil-roasted, with saltLegumes and Legume Products · 1 cup (143 g)21 g
  38. 38Virginia peanuts, oil-roasted, without saltLegumes and Legume Products · 1 cup (143 g)21 g
  39. 39Soybeans, rawLegumes and Legume Products · 1 cup (186 g)20.9 g
  40. 40Fruit salad with marshmallowsOther fruits and fruit salads · 1 cup (171 g)20.8 g
  41. 41Tuna salad with eggSeafood mixed dishes · 1 cup (238 g)20.5 g
  42. 42Fruit salad with citrus and marshmallowsOther fruits and fruit salads · 1 cup (171 g)20.4 g
  43. 43Chicken or turkey salad, eggPoultry mixed dishes · 1 cup (226 g)20.4 g
  44. 44Tuna salad with cheeseSeafood mixed dishes · 1 cup (238 g)20.3 g
  45. 45Imitation crab saladSeafood mixed dishes · 1 cup (208 g)20.1 g
  46. 46Applebee's Double Crunch ShrimpRestaurant Foods · 1 serving (206 g)19.9 g
  47. 47Salmon saladSeafood mixed dishes · 1 cup (208 g)19.8 g
  48. 48Oil roasted mixed nuts with peanuts, saltedNut and Seed Products · 1 cup (134 g)19.6 g
  49. 49Mixed nuts, oil roasted, with peanuts, unsaltedNut and Seed Products · 1 cup (134 g)19.6 g
  50. 50Crab saladSeafood mixed dishes · 1 cup (208 g)19.5 g
  51. 51Seafood saladSeafood mixed dishes · 1 cup (208 g)19.5 g
  52. 52Egg salad sandwich on white breadEgg/breakfast sandwiches · 1 large (270 g)19.5 g
  53. 53Chicken salad sandwich on whiteChicken fillet sandwiches · 1 large (270 g)19.2 g
  54. 54Egg salad sandwich on wheat breadEgg/breakfast sandwiches · 1 large (270 g)19.2 g
  55. 55Chicken or turkey salad, nuts and fruitPoultry mixed dishes · 1 cup (226 g)19.1 g
  56. 56Chicken salad sandwich on wheatChicken fillet sandwiches · 1 large (270 g)18.9 g
  57. 57Restaurant potato saladMashed potatoes and white potato mixtures · 1 cup (275 g)18.7 g
  58. 58Tuna salad sandwich, white bun, cheeseSeafood sandwiches · 1 large (300 g)18.6 g
  59. 59Tuna salad sandwich, white bunSeafood sandwiches · 1 large (270 g)18.4 g
  60. 60Tuna salad sandwich, wheat bun, cheeseSeafood sandwiches · 1 large (300 g)18.4 g
  61. 61Potato salad, mayonnaiseMashed potatoes and white potato mixtures · 1 cup (275 g)18.2 g
  62. 62Tuna salad sandwich, wheat bunSeafood sandwiches · 1 large (270 g)18.1 g
  63. 63Pea saladColeslaw, non-lettuce salads · 1 cup (214 g)17.9 g
  64. 64Denny's onion ringsRestaurant Foods · 1 serving (166 g)17.5 g
  65. 65Shrimp saladSeafood mixed dishes · 1 cup (182 g)17.5 g
  66. 66Sesame chickenStir-fry and soy-based sauce mixtures · 1 cup (252 g)17.4 g
  67. 67Broccoli salad with cauliflower, cheese, bacon, dressingColeslaw, non-lettuce salads · 1 cup (154 g)17.2 g
  68. 68Beef saladMeat mixed dishes · 1 cup (182 g)17.2 g
  69. 69Ham or pork saladMeat mixed dishes · 1 cup (182 g)17.1 g
  70. 70Restaurant potato salad with eggMashed potatoes and white potato mixtures · 1 cup (275 g)16.9 g
  71. 71TGI Friday's breaded shrimpRestaurant Foods · 1 serving (175 g)16.7 g
  72. 72Lobster saladSeafood mixed dishes · 1 cup (182 g)16.6 g
  73. 73Raw cookie doughCookies and brownies · 1 cup (250 g)16.5 g
  74. 74Oil roasted mixed nuts, no peanuts, saltedNut and Seed Products · 1 cup (144 g)16.5 g
  75. 75Mixed nuts, oil roasted, without peanuts, unsaltedNut and Seed Products · 1 cup (144 g)16.5 g
  76. 76Subway tuna sub on white breadFast Foods · 6 inch sub (237 g)16.3 g
  77. 77Pea salad with cheeseColeslaw, non-lettuce salads · 1 cup (214 g)16.3 g
  78. 78Raw carrots, saladColeslaw, non-lettuce salads · 1 cup (175 g)16.3 g
  79. 79Raw carrots and apples, saladColeslaw, non-lettuce salads · 1 cup (171 g)16.2 g
  80. 80Fried chicken fillet sandwich, fast food, cheeseChicken fillet sandwiches · 1 large sandwich (322 g)16.2 g
  81. 81Sweet and sour chicken or turkeyStir-fry and soy-based sauce mixtures · 1 cup (252 g)16.2 g
  82. 82Sweet and sour chicken or turkey, no vegetablesStir-fry and soy-based sauce mixtures · 1 cup (252 g)16.2 g
  83. 83Restaurant chicken tendersRestaurant Foods · 1 serving (201 g)15.9 g
  84. 84Sweet and sour porkStir-fry and soy-based sauce mixtures · 1 cup (226 g)15.9 g
  85. 85Restaurant breaded fried shrimpRestaurant Foods · 1 serving (169 g)15.7 g
  86. 86Fried chicken fillet sandwich, fast foodChicken fillet sandwiches · 1 large sandwich (280 g)15.7 g
  87. 87Chicken fillet sandwich, NS as to fried or grilled, from fast foodChicken fillet sandwiches · 1 large sandwich (280 g)15.7 g
  88. 88TGI Friday's chicken fingersRestaurant Foods · 1 serving (141 g)15.5 g
  89. 89Movie theater popcorn with butterPopcorn · 1 medium order (182 g)15.4 g
  90. 90Tuna sub with lettuce and tomatoFast Foods · 6 inch sub (237 g)15.4 g
  91. 91Orange chickenStir-fry and soy-based sauce mixtures · 1 cup (252 g)15.3 g
  92. 92Flavored liquid coffee creamerCream and cream substitutes · 1 cup (240 g)15 g
  93. 93Applebee's chicken tendersRestaurant Foods · 1 serving (209 g)14.7 g
  94. 94Puerto Rican style stewed dried beefMeat mixed dishes · 1 cup (200 g)14.7 g
  95. 95Fried chicken fillet sandwich, white bun, cheeseChicken fillet sandwiches · 1 large sandwich (322 g)14.6 g
  96. 96Caesar dressingSalad dressings and vegetable oils · 1 packet (44 g)14.5 g
  97. 97Fried chicken fillet sandwich, wheat bun, cheeseChicken fillet sandwiches · 1 large sandwich (322 g)14.4 g
  98. 98Burger King hash brown roundsFast Foods · 1 serving (160 g)14.4 g
  99. 99Burger King Original Chicken SandwichFast Foods · 1 sandwich (199 g)14.4 g
  100. 100Dry-roasted peanuts, without saltLegumes and Legume Products · 1 cup (146 g)14.3 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.