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Foods High in Polyunsaturated Fat

We have sorted our complete nutrition and vitamin database of over 7000 foods based on the amount of Polyunsaturated Fat. Click a food item to give a complete nutrition breakdown which can be scaled by different amount of foods, to answer the question what foods are high in Polyunsaturated Fat.

From this Polyunsaturated Fat rich foods list, the highest amount of Polyunsaturated Fat is Oil, safflower, salad or cooking, linoleic, (over 70%) which in 100g contains 74.623 g of Polyunsaturated Fat.

Conversely, the food with the lowest amount of Polyunsaturated Fat is Oil, corn, peanut, and olive. This food item, in 100g, contains 33.033 g of Polyunsaturated Fat.

In summary, from the list of foods on this page, in 100 g, the range of Polyunsaturated Fat is 74.623 g through to 33.033 g of Polyunsaturated Fat.

Please remember that this gives an accurate value in 100g for Polyunsaturated Fat foods. For example 100g of Oil, safflower, salad or cooking, linoleic, (over 70%) contains 74.623 g of Polyunsaturated Fat. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the quantity in foods and Polyunsaturated Fat rich foods. Please bear this in mind when trying to increase or decrease the amount of Polyunsaturated Fat in your diet or you are simply looking for good sources of Polyunsaturated Fat.

Foods High in Polyunsaturated Fat - Polyunsaturated Fat in Foods per 100g

Oil, safflower, salad or cooking, linoleic, (over 70%) - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 74.623 g
A typical food serving of 1 tbsp (or 13.6g), Polyunsaturated Fat content is 10.15 g

Serving of 1 cup (or 218g), Polyunsaturated Fat content is 162.68 g

Serving of 1 tsp (or 4.5g), Polyunsaturated Fat content is 3.36 g

Oil, grapeseed - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 69.9 g
A typical food serving of 1 tablespoon (or 13.6g), Polyunsaturated Fat content is 9.51 g

Serving of 1 cup (or 218g), Polyunsaturated Fat content is 152.38 g

Serving of 1 tsp (or 4.5g), Polyunsaturated Fat content is 3.15 g

Oil, flaxseed, cold pressed - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 67.849 g
A typical food serving of 1 tbsp (or 13.6g), Polyunsaturated Fat content is 9.23 g

Serving of 1 cup (or 218g), Polyunsaturated Fat content is 147.91 g

Oil, sunflower, linoleic, (approx. 65%) - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 65.7 g
A typical food serving of 1 tbsp (or 13.6g), Polyunsaturated Fat content is 8.94 g

Serving of 1 cup (or 218g), Polyunsaturated Fat content is 143.23 g

Serving of 1 tsp (or 4.5g), Polyunsaturated Fat content is 2.96 g

USDA Commodity Food, oil, vegetable, low saturated fat - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 65.138 g
A typical food serving of 1 tbsp (or 13.6g), Polyunsaturated Fat content is 8.86 g

Serving of 1 cup (or 218g), Polyunsaturated Fat content is 142 g

Serving of 1 tsp (or 4.5g), Polyunsaturated Fat content is 2.93 g

Oil, flaxseed, contains added sliced flaxseed - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 64.876 g
A typical food serving of 1 tablespoon (or 13.7g), Polyunsaturated Fat content is 8.89 g

Serving of 1 cup (or 219g), Polyunsaturated Fat content is 142.08 g

Oil, walnut - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 63.3 g
A typical food serving of 1 tbsp (or 13.6g), Polyunsaturated Fat content is 8.61 g

Serving of 1 cup (or 218g), Polyunsaturated Fat content is 137.99 g

Serving of 1 tsp (or 4.5g), Polyunsaturated Fat content is 2.85 g

Oil, poppyseed - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 62.4 g
A typical food serving of 1 tablespoon (or 13.6g), Polyunsaturated Fat content is 8.49 g

Serving of 1 cup (or 218g), Polyunsaturated Fat content is 136.03 g

Serving of 1 tsp (or 4.5g), Polyunsaturated Fat content is 2.81 g

Oil, wheat germ - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 61.7 g
A typical food serving of 1 tablespoon (or 13.6g), Polyunsaturated Fat content is 8.39 g

Serving of 1 cup (or 218g), Polyunsaturated Fat content is 134.51 g

Serving of 1 tsp (or 4.5g), Polyunsaturated Fat content is 2.78 g

Oil, industrial, soy, low linolenic - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 58.932 g
A typical food serving of 1 tablespoon (or 14g), Polyunsaturated Fat content is 8.25 g

Serving of 1 cup (or 218g), Polyunsaturated Fat content is 128.47 g

Serving of 1 teaspoon (or 4.5g), Polyunsaturated Fat content is 2.65 g

Oil, industrial, soy, refined, for woks and light frying - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 58.208 g
A typical food serving of 1 tbsp (or 13.6g), Polyunsaturated Fat content is 7.92 g

Serving of 1 cup (or 218g), Polyunsaturated Fat content is 126.89 g

Serving of 1 tsp (or 4.5g), Polyunsaturated Fat content is 2.62 g

Oil, soybean, salad or cooking - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 57.74 g
A typical food serving of 1 tbsp (or 13.6g), Polyunsaturated Fat content is 7.85 g

Serving of 1 cup (or 218g), Polyunsaturated Fat content is 125.87 g

Serving of 1 tsp (or 4.5g), Polyunsaturated Fat content is 2.6 g

USDA Commodity Food, oil, vegetable, soybean, refined - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 57.333 g
A typical food serving of 1 tablespoon (or 13.6g), Polyunsaturated Fat content is 7.8 g

Serving of 1 cup (or 218g), Polyunsaturated Fat content is 124.99 g

Serving of 1 teaspoon (or 4.5g), Polyunsaturated Fat content is 2.58 g

Salad dressing, mayonnaise, soybean and safflower oil, with salt - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 55 g
A typical food serving of 1 tablespoon (or 13.8g), Polyunsaturated Fat content is 7.59 g

Serving of 1 cup (or 220g), Polyunsaturated Fat content is 121 g

Oil, corn, industrial and retail, all purpose salad or cooking - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 54.677 g
A typical food serving of 1 tbsp (or 13.6g), Polyunsaturated Fat content is 7.44 g

Serving of 1 cup (or 218g), Polyunsaturated Fat content is 119.2 g

Serving of 1 tsp (or 4.5g), Polyunsaturated Fat content is 2.46 g

Oil, cooking and salad, ENOVA, 80% diglycerides - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 53.37 g
A typical food serving of 1 tbsp (1 NLEA serving) (or 14g), Polyunsaturated Fat content is 7.47 g

Serving of 1 cup (or 214g), Polyunsaturated Fat content is 114.21 g

Oil, tomatoseed - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 53.1 g
A typical food serving of 1 tablespoon (or 13.6g), Polyunsaturated Fat content is 7.22 g

Serving of 1 cup (or 218g), Polyunsaturated Fat content is 115.76 g

Serving of 1 tsp (or 4.5g), Polyunsaturated Fat content is 2.39 g

Oil, industrial, soy, ultra low linolenic - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 52.149 g
A typical food serving of 1 tablespoon (or 13.6g), Polyunsaturated Fat content is 7.09 g

Serving of 1 cup (or 218g), Polyunsaturated Fat content is 113.68 g

Serving of 1 teaspoon (or 4.5g), Polyunsaturated Fat content is 2.35 g

Oil, cottonseed, salad or cooking - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 51.9 g
A typical food serving of 1 tablespoon (or 13.6g), Polyunsaturated Fat content is 7.06 g

Serving of 1 cup (or 218g), Polyunsaturated Fat content is 113.14 g

Serving of 1 tsp (or 4.5g), Polyunsaturated Fat content is 2.34 g

Oil, soybean, salad or cooking, (partially hydrogenated) and cottonseed - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 48.1 g
A typical food serving of 1 tablespoon (or 13.6g), Polyunsaturated Fat content is 6.54 g

Serving of 1 cup (or 218g), Polyunsaturated Fat content is 104.86 g

Serving of 1 tsp (or 4.5g), Polyunsaturated Fat content is 2.16 g

Nuts, walnuts, english - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 47.174 g
A typical food serving of 1 cup, chopped (or 117g), Polyunsaturated Fat content is 55.19 g

Serving of 1 cup, ground (or 80g), Polyunsaturated Fat content is 37.74 g

Serving of 1 cup, in shell, edible yield (7 nuts) (or 28g), Polyunsaturated Fat content is 13.21 g

Serving of 1 cup shelled (50 halves) (or 100g), Polyunsaturated Fat content is 47.17 g

Serving of 1 cup pieces or chips (or 120g), Polyunsaturated Fat content is 56.61 g

Serving of 1 oz (14 halves) (or 28.35g), Polyunsaturated Fat content is 13.37 g

Mayonnaise dressing, no cholesterol - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 45.539 g
A typical food serving of 1 tbsp (or 15g), Polyunsaturated Fat content is 6.83 g

Serving of 1 cup (or 239g), Polyunsaturated Fat content is 108.84 g

Oil, soybean lecithin - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 45.318 g
A typical food serving of 1 tablespoon (or 13.6g), Polyunsaturated Fat content is 6.16 g

Serving of 1 cup (or 218g), Polyunsaturated Fat content is 98.79 g

Serving of 1 tsp (or 4.5g), Polyunsaturated Fat content is 2.04 g

Oil, industrial, soy (partially hydrogenated ) and soy (winterized), pourable clear fry - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 45.228 g
A typical food serving of 1 tbsp (or 13.6g), Polyunsaturated Fat content is 6.15 g

Serving of 1 cup (or 218g), Polyunsaturated Fat content is 98.6 g

Serving of 1 tsp (or 4.5g), Polyunsaturated Fat content is 2.04 g

Salad dressing, mayonnaise, regular - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 44.69 g
A typical food serving of 1 tbsp (or 13.8g), Polyunsaturated Fat content is 6.17 g

Serving of 1 cup (or 220g), Polyunsaturated Fat content is 98.32 g

Serving of 1 packet (or 10g), Polyunsaturated Fat content is 4.47 g

Nuts, butternuts, dried - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 42.741 g
A typical food serving of 1 cup (or 120g), Polyunsaturated Fat content is 51.29 g

Serving of 1 oz (or 28.35g), Polyunsaturated Fat content is 12.12 g

Serving of 1 nutmeat (or 3g), Polyunsaturated Fat content is 1.28 g

Oil, sesame, salad or cooking - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 41.7 g
A typical food serving of 1 tablespoon (or 13.6g), Polyunsaturated Fat content is 5.67 g

Serving of 1 cup (or 218g), Polyunsaturated Fat content is 90.91 g

Serving of 1 tsp (or 4.5g), Polyunsaturated Fat content is 1.88 g

Oil, oat - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 40.87 g
A typical food serving of 1 tbsp (or 13.6g), Polyunsaturated Fat content is 5.56 g

Serving of 1 cup (or 218g), Polyunsaturated Fat content is 89.1 g

Serving of 1 tsp (or 4.5g), Polyunsaturated Fat content is 1.84 g

Shortening bread, soybean (hydrogenated) and cottonseed - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 40.6 g
A typical food serving of 1 tablespoon (or 12.8g), Polyunsaturated Fat content is 5.2 g

Serving of 1 cup (or 205g), Polyunsaturated Fat content is 83.23 g

Fish oil, salmon - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 40.324 g
A typical food serving of 1 cup (or 218g), Polyunsaturated Fat content is 87.91 g

Serving of 1 tbsp (or 13.6g), Polyunsaturated Fat content is 5.48 g

Serving of 1 tsp (or 4.5g), Polyunsaturated Fat content is 1.81 g

Oil, sunflower, linoleic (less than 60%) - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 40.1 g
A typical food serving of 1 tbsp (or 13.6g), Polyunsaturated Fat content is 5.45 g

Serving of 1 cup (or 218g), Polyunsaturated Fat content is 87.42 g

Serving of 1 tsp (or 4.5g), Polyunsaturated Fat content is 1.8 g

Shortening, industrial, soy (partially hydrogenated), pourable liquid fry shortening - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 38.009 g
A typical food serving of 1 tbsp (or 13.6g), Polyunsaturated Fat content is 5.17 g

Serving of 1 cup (or 218g), Polyunsaturated Fat content is 82.86 g

Serving of 1 tsp (or 4.5g), Polyunsaturated Fat content is 1.71 g

Shortening, special purpose for cakes and frostings, soybean (hydrogenated) - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 37.991 g
A typical food serving of 1 tbsp (or 12.8g), Polyunsaturated Fat content is 4.86 g

Serving of 1 cup (or 205g), Polyunsaturated Fat content is 77.88 g

Oil, soybean, salad or cooking, (partially hydrogenated) - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 37.6 g
A typical food serving of 1 tbsp (or 13.6g), Polyunsaturated Fat content is 5.11 g

Serving of 1 cup (or 218g), Polyunsaturated Fat content is 81.97 g

Serving of 1 tsp (or 4.5g), Polyunsaturated Fat content is 1.69 g

Seeds, sunflower seed kernels, toasted, with salt added - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 37.507 g
A typical food serving of 1 cup (or 134g), Polyunsaturated Fat content is 50.26 g

Serving of 1 oz (or 28.35g), Polyunsaturated Fat content is 10.63 g

Seeds, sunflower seed kernels, toasted, without salt - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 37.507 g
A typical food serving of 1 cup (or 134g), Polyunsaturated Fat content is 50.26 g

Serving of 1 oz (or 28.35g), Polyunsaturated Fat content is 10.63 g

Shortening, special purpose for baking, soybean (hydrogenated) palm and cottonseed - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 37.174 g
A typical food serving of 1 tbsp (or 12.8g), Polyunsaturated Fat content is 4.76 g

Serving of 1 cup (or 205g), Polyunsaturated Fat content is 76.21 g

Salad dressing, mayonnaise, soybean oil, without salt - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 37.1 g
A typical food serving of 1 tablespoon (or 13.8g), Polyunsaturated Fat content is 5.12 g

Serving of 1 cup (or 220g), Polyunsaturated Fat content is 81.62 g

Oil, industrial, soy (partially hydrogenated), multiuse for non-dairy butter flavor - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 36.847 g
A typical food serving of 1 tbsp (or 13.6g), Polyunsaturated Fat content is 5.01 g

Serving of 1 cup (or 218g), Polyunsaturated Fat content is 80.33 g

Serving of 1 tsp (or 4.5g), Polyunsaturated Fat content is 1.66 g

Oil, sunflower, linoleic, (partially hydrogenated) - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 36.4 g
A typical food serving of 1 tbsp (or 13.6g), Polyunsaturated Fat content is 4.95 g

Serving of 1 cup (or 218g), Polyunsaturated Fat content is 79.35 g

Serving of 1 tsp (or 4.5g), Polyunsaturated Fat content is 1.64 g

Shortening, industrial, soy (partially hydrogenated ) and corn for frying - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 36.038 g
A typical food serving of 1 tbsp (or 12.8g), Polyunsaturated Fat content is 4.61 g

Serving of 1 cup (or 205g), Polyunsaturated Fat content is 73.88 g

Oil, industrial, soy (partially hydrogenated), principal uses popcorn and flavoring vegetables - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 35.638 g
A typical food serving of 1 tbsp (or 13.6g), Polyunsaturated Fat content is 4.85 g

Serving of 1 cup (or 218g), Polyunsaturated Fat content is 77.69 g

Serving of 1 tsp (or 4.5g), Polyunsaturated Fat content is 1.6 g

Nuts, walnuts, black, dried - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 35.077 g
A typical food serving of 1 cup, chopped (or 125g), Polyunsaturated Fat content is 43.85 g

Serving of 1 tbsp (or 7.8g), Polyunsaturated Fat content is 2.74 g

Serving of 1 oz (or 28.35g), Polyunsaturated Fat content is 9.94 g

Oil, rice bran - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 35 g
A typical food serving of 1 tablespoon (or 13.6g), Polyunsaturated Fat content is 4.76 g

Serving of 1 cup (or 218g), Polyunsaturated Fat content is 76.3 g

Serving of 1 tsp (or 4.5g), Polyunsaturated Fat content is 1.58 g

Seeds, sunflower seed kernels, oil roasted, with salt added - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 34.294 g
A typical food serving of 1 cup (or 135g), Polyunsaturated Fat content is 46.3 g

Serving of 1 oz (or 28.35g), Polyunsaturated Fat content is 9.72 g

Seeds, sunflower seed kernels, oil roasted, without salt - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 34.294 g
A typical food serving of 1 cup (or 135g), Polyunsaturated Fat content is 46.3 g

Serving of 1 oz (or 28.35g), Polyunsaturated Fat content is 9.72 g

Fish oil, menhaden - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 34.197 g
A typical food serving of 1 cup (or 218g), Polyunsaturated Fat content is 74.55 g

Serving of 1 tbsp (or 13.6g), Polyunsaturated Fat content is 4.65 g

Serving of 1 tsp (or 4.5g), Polyunsaturated Fat content is 1.54 g

Nuts, pine nuts, dried - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 34.071 g
A typical food serving of 1 cup (or 135g), Polyunsaturated Fat content is 46 g

Serving of 1 oz (167 kernels) (or 28.35g), Polyunsaturated Fat content is 9.66 g

Serving of 10 nuts (or 1.7g), Polyunsaturated Fat content is 0.58 g

Salad dressing, french, home recipe - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 33.7 g
A typical food serving of 1 tablespoon (or 14g), Polyunsaturated Fat content is 4.72 g

Serving of 1 cup (or 220g), Polyunsaturated Fat content is 74.14 g

Oil, corn, peanut, and olive - Polyunsaturated Fat
100g serving, Polyunsaturated Fat = 33.033 g
A typical food serving of 1 tablespoon (or 14g), Polyunsaturated Fat content is 4.62 g

Serving of 1 teaspoon (or 4.5g), Polyunsaturated Fat content is 1.49 g

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