Polyunsaturated Fat Rich Fish and shellfish

Welcome to the list of the top 100 fish and shellfish highest in polyunsaturated fat content. Where the amount of polyunsaturated fat ranges from 7.405 g to 0.413 g per 100g. The top fish and shellfish is Fish, caviar, black and red, granular with the highest polyunsaturated fat content, which in 100g contains 7.405 g of polyunsaturated fat.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Fish, caviar, black and red, granular has a nutritional value score of 16 out of 100.

Other important and polyunsaturated fat related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving for Fish, caviar, black and red, granular, which is the top of the fish and shellfish list for polyunsaturated fat content in your diet, the amount of Calories is 264 kcal (13% RDA), the amount of Protein is 24.6 g (44% RDA), the amount of Fat is 17.9 g (28% RDA) and the amount of Carbohydrate is 4 g (3% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the polyunsaturated fat content in Fish, caviar, black and red, granular from the list of fish and shellfish.

Top Twenty List - Highest polyunsaturated fat Content per 100g

Below is a basic list for polyunsaturated fat in fish and shellfish for the top 20 fish and shellfish. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Fish, caviar, black and red, granular 7.405g
2. Fish, mackerel, salted 6.21g
3. Crustaceans, shrimp, mixed species, cooked, breaded and fried 5.085g
4. Fish, tuna salad 4.122g
5. Fish, salmon, Atlantic, farmed, raw 3.886g
6. Fish, shark, mixed species, cooked, batter-dipped and fried 3.701g
7. Fish, mackerel, Atlantic, raw 3.35g
8. Fish, catfish, channel, cooked, breaded and fried 3.325g
9. Mollusks, oyster, eastern, cooked, breaded and fried 3.313g
10. Fish, shad, american, raw 3.268g
11. Fish, herring, Atlantic, kippered 2.919g
12. Fish, croaker, Atlantic, cooked, breaded and fried 2.917g
13. Mollusks, clam, mixed species, cooked, breaded and fried 2.87g
14. USDA Commodity, salmon nuggets, cooked as purchased, unheated 2.863g
15. Mollusks, scallop, mixed species, cooked, breaded and fried 2.856g
16. Fish, salmon, chinook, raw 2.799g
17. Fish, sablefish, smoked 2.688g
18. Fish, roe, mixed species, raw 2.656g
19. Fish, salmon, Atlantic, wild, raw 2.539g
20. Fish, salmon, coho, wild, cooked, moist heat 2.521g

Highest Amount of polyunsaturated fat per Serving

Please remember that the above gives an accurate value in 100g for high polyunsaturated fat foods in your diet. You should also take into account portion sizes when you are considering the polyunsaturated fat nutritional content.

The food with the highest polyunsaturated fat content per typical serving is Fish, tuna salad which contains 8.45 g in 1 cup (or 205 g). For this serving the Calories content is 383.35 kcal (19% RDA), the Protein content is 32.88 g (59% RDA), the Fat content is 18.98 g (29% RDA) and the Carbohydrate content is 19.29 g (15% RDA).

Grams of polyunsaturated fat in fish and shellfish (per 100g)

The list below gives the total polyunsaturated fat content in the top 100 items from the general description 'fish and shellfish' each of which show the polyunsaturated fat amount as well as Calories, Protein, Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The level of polyunsaturated fat can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 65 items. The highest amount of polyunsaturated fat from the 65 raw items is in Fish, salmon, Atlantic, farmed, raw where the content is 3.886 g per 100g. The number of food items which are cooked are 22 items. The highest amount of polyunsaturated fat from the 22 cooked items is in Crustaceans, shrimp, mixed species, cooked, breaded and fried where the amount is 5.085 g per 100g. Comparing raw and cooked fish and shellfish shows that cooking can change the levels of polyunsaturated fat by 1.199 g in a 100g serving.

Nutritional Information Summary