Polyunsaturated fatty acids Foods high in polyunsaturated fatty acids and how much you need · Fatty acids

Most in a serving: Walnut

There's no official daily target for polyunsaturated fatty acids.

Among plant foods, walnut, rice cooking cream and perilla oil have the most polyunsaturated fatty acids per serving. Among animal foods, the most are in eel; pork, jowl and egg, organic.

Plant sources

Also high in it

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Foods highest in polyunsaturated fatty acids

Ranked from 1,233 foods in our catalog, one entry per food.

1

Walnut 14.2 g

serving (30 g) · Nuts, seeds and dried fruits
2

Pesto sauce, herb sauce 12.6 g

serving (63 g) · Condiments
3

Pine nut, pine kernel 12.2 g

serving (30 g) · Nuts, seeds and dried fruits
4

Hemp seed, without hull 12.1 g

serving (30 g) · Nuts, seeds and dried fruits
5

Rice cooking cream 9.7 g

serving (240 g) · Cream
6

Perilla oil 9.6 g

tbsp (13.6 g) · Oils
7

Grape seed oil 9.5 g

tbsp (13.6 g) · Oils
8

Linseed oil, flaxseed oil 9 g

tbsp (13.6 g) · Oils
9

Eel 7.2 g

serving (110 g) · Fish
10

Tahini, sesami seed butter 7 g

serving (30 g) · Condiments
11

Pork, jowl, raw 6.9 g

serving (85 g) · Offal dishes
12

Pork ribs, fried 6.3 g

serving (85 g) · Steaks and chops
13

Salmon in oil, canned 5.8 g

serving (85 g) · Fish products
14

Aubergine, eggplant, fried 5.6 g

serving (85 g) · Cooked vegetables
15

Duck, domesticated, meat and skin, raw 5.6 g

serving (110 g) · Chicken and other birds
16

Salmon fillet 5.4 g

serving (110 g) · Fish
17

Salmon, farmed 5.1 g

serving (110 g) · Fish
18

Chicken, grilled 5 g

serving (85 g) · Chicken and other birds
19

Beef tenderloin, grilled 4.2 g

serving (85 g) · Steaks and chops
20

Tofu, firm (with calcium sulfate) 4.2 g

serving (85 g) · Pulse products
21

Kale, fried 4.2 g

serving (85 g) · Cooked vegetables
22

Beef sirloin steak, grilled 4.2 g

serving (85 g) · Steaks and chops
23

Spinach, fried 4.1 g

serving (85 g) · Cooked vegetables
24

Chicken leg and thigh with skin, grilled 4.1 g

serving (85 g) · Chicken and other birds
25

Mayonnaise, 80% fat 4 g

serving (15 g) · Salad dressings and mayonnaises
26

Beef, thymus, cooked, braised 4 g

serving (85 g) · Offal dishes
27

Almond butter 3.9 g

serving (32 g) · Condiments
28

Amaranth grain, cooked 3.9 g

serving (140 g) · Rice
29

Tuna, in oil, canned 3.8 g

serving (85 g) · Fish products
30

Plantains, green, fried 3.8 g

serving (140 g) · Fruit and berry dishes other than pies
31

Soy bean, boiled 3.7 g

serving (90 g) · Pulses
32

Chicken nuggets, deep-fried, lactose-free 3.7 g

serving (85 g) · Poultry dishes
33

Cooking fat, average 3.7 g

serving (15 g) · Cooking and industrial fat
34

Lamprey, smoked 3.6 g

serving (55 g) · Fish products
35

Tempeh 3.3 g

serving (85 g) · Miscellaneous ingredients
36

Popcorn, cooking oil 3.2 g

serving (30 g) · Savoury snacks
37

Tofu (without calcium sulfate) 3.2 g

block (85 g) · Pulse products
38

Croissant, home-made 2.8 g

serving (55 g) · Savoury bakery
39

French fries, deep-fried 2.5 g

serving (70 g) · Fried potatoes, French fries
40

Mollusks, clam, mixed species, cooked, breaded and fried 2.4 g

serving (85 g) · Crustaceans and molluscs
41

Potato wedges, oven-baked 2.4 g

serving (110 g) · Fried potatoes, French fries
42

Margarine 60%, average 2.4 g

serving (15 g) · Margarine and fat spread >= 55%
43

Champignon, fried 2.3 g

serving (85 g) · Mushroom
44

Squid, deep-fried 2.3 g

serving (85 g) · Crustaceans and molluscs
45

Salami 2.2 g

serving (55 g) · Cold cuts, sausages
46

Egg, organic, fried 2.1 g

large (50 g) · Egg
47

Nut, chili nut 2.1 g

serving (30 g) · Savoury snacks
48

Soy flour 2 g

serving (15 g) · Pulse products
49

Soy product, soured, 2% fat, calcium 1.9 g

serving (170 g) · Yoghurt
50

Edamame, prepared 1.9 g

serving (90 g) · Pulses

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Polyunsaturated fatty acids Foods high in polyunsaturated fatty acids and how much you need · Fatty acids

Plant sources

Also high in it

Foods highest in polyunsaturated fatty acids

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Related nutrients

Start learning with Nutriely.