Foods high in polyunsaturated fat (per serving)

100 whole foods ranked by polyunsaturated fat per common serving, from USDA FoodData Central. Nuts, walnuts leads with 14 g per 1 oz (14 halves), followed by Seeds, hemp seed (10.8 g) and Seeds, sunflower seed kernels (10.6 g).

Polyunsaturated fats include the essential omega-3 and omega-6 fatty acids the body cannot make. Seeds, nuts, vegetable oils and fatty fish are the richest sources. There is no Daily Value; values here are grams per serving.

Top 10 at a glance

Top 10 foods highest in polyunsaturated fat

Nuts, walnuts (english)1 oz (14 halves) (28 g) · 185 kcal14 g
Seeds, hemp seed (hulled)1 oz (28 g) · 157 kcal10.8 g
Seeds, sunflower seed kernels (toasted, without salt)1 oz (28 g) · 175 kcal10.6 g
Turkey, whole (skin (light and dark), roasted)3 oz (85 g) · 390 kcal10.1 g
Turkey, skin from whole ((light and dark), with added solution, roasted)3 oz (85 g) · 383 kcal10.1 g
Nuts, pine nuts (dried)1 oz (167 kernels) (28 g) · 191 kcal9.7 g
Oil, grapeseed1 tablespoon (14 g) · 120 kcal9.5 g
Oil, flaxseed (cold pressed)1 tbsp (14 g) · 120 kcal9.2 g
Turkey, skin (from retail parts, from dark meat, cooked, roasted)3 oz (85 g) · 352 kcal9.2 g
Oil, sunflower (linoleic, (approx. 65%))1 tbsp (14 g) · 120 kcal8.9 g

All 100 foods ranked

Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). The FDA has not set a Daily Value for polyunsaturated fat.

#	Food	Group	Serving	Polyunsaturated fat (g)	Per 100 g	kcal
1	Nuts, walnuts (english)	Nuts and seeds	1 oz (14 halves) (28 g)	14	49.3	185
2	Seeds, hemp seed (hulled)	Nuts and seeds	1 oz (28 g)	10.8	38.1	157
3	Seeds, sunflower seed kernels (toasted, without salt)	Nuts and seeds	1 oz (28 g)	10.6	37.5	175
4	Turkey, whole (skin (light and dark), roasted)	Meat and poultry	3 oz (85 g)	10.1	11.9	390
5	Turkey, skin from whole ((light and dark), with added solution, roasted)	Meat and poultry	3 oz (85 g)	10.1	11.9	383
6	Nuts, pine nuts (dried)	Nuts and seeds	1 oz (167 kernels) (28 g)	9.7	34.1	191
7	Oil, grapeseed	Fats and oils	1 tablespoon (14 g)	9.5	69.9	120
8	Oil, flaxseed (cold pressed)	Fats and oils	1 tbsp (14 g)	9.2	67.8	120
9	Turkey, skin (from retail parts, from dark meat, cooked, roasted)	Meat and poultry	3 oz (85 g)	9.2	10.8	352
10	Oil, sunflower (linoleic, (approx. 65%))	Fats and oils	1 tbsp (14 g)	8.9	65.7	120
11	Soybeans, mature cooked (boiled, without salt)	Legumes	1 cup (172 g)	8.7	5.1	296
12	Oil, walnut	Fats and oils	1 tbsp (14 g)	8.6	63.3	120
13	Oil, poppyseed	Fats and oils	1 tablespoon (14 g)	8.5	62.4	120
14	Oil, soybean (salad or cooking)	Fats and oils	1 tbsp (14 g)	7.9	57.7	120
15	Seeds, sesame seed kernels (dried (decorticated))	Nuts and seeds	1 oz (28 g)	7.2	25.5	179
16	Tempeh	Legumes	1 cup (166 g)	7.1	4.3	319
17	Pork, ground (72% lean / 28% fat, cooked, crumbles)	Meat and poultry	3 oz (85 g)	7.1	8.3	334
18	Seeds, sesame butter (tahini, from roasted and toasted kernels (most common type))	Nuts and seeds	2 tbsp (30 g)	7.1	23.6	178
19	Seeds, flaxseed	Nuts and seeds	1 oz (28 g)	7	24.7	151
20	Nuts, brazilnuts (dried, unblanched)	Nuts and seeds	1 oz (6 kernels) (28 g)	6.9	24.4	187
21	Nuts, formulated (wheat-based, all flavors except macadamia, without salt)	Nuts and seeds	1 oz (28 g)	6.9	24.3	183
22	Mayonnaise dressing, no cholesterol	Fats and oils	1 tbsp (15 g)	6.8	45.5	103
23	Peppers, sweet (green, sauteed)	Vegetables	1 cup chopped (115 g)	6.8	5.9	133
24	Seeds, chia seeds (dried)	Nuts and seeds	1 oz (28 g)	6.7	23.7	138
25	Nuts, pecans (oil roasted, without salt added)	Nuts and seeds	1 oz (15 halves) (28 g)	6.7	23.6	203
26	Fish, fish sticks (frozen, prepared)	Fish and seafood	3 oz (85 g)	6.7	7.8	235
27	Edamame, frozen (prepared)	Vegetables	1 cup (155 g)	6.3	4.1	188
28	Tofu, raw (firm, prepared with calcium sulfate)	Legumes	0.5 cup (126 g)	6.2	4.9	181
29	Salad dressing, mayonnaise (regular)	Fats and oils	1 tbsp (14 g)	6.2	44.7	94
30	Fish oil, salmon	Fats and oils	1 tbsp (14 g)	5.5	40.3	123
31	Soybeans, green (cooked, boiled, drained, without salt)	Vegetables	1 cup (180 g)	5.4	3	254
32	Tofu, soft (prepared with calcium sulfate and magnesium chloride (nigari))	Legumes	1 cup (1/2" cubes) (248 g)	5.2	2.1	151
33	Avocados, raw (Florida)	Fruits	1 fruit without skin and seeds (304 g)	5.1	1.7	365
34	Peanut spread, reduced sugar	Legumes	2 tbsp (31 g)	5	16.3	202
35	Peanuts, valencia (oil-roasted, without salt)	Legumes	1 oz (28 g)	5	17.8	167
36	Peanuts, spanish (raw)	Legumes	1 oz (28 g)	4.9	17.2	162
37	Shortening, special purpose for cakes and frostings (soybean (hydrogenated))	Fats and oils	1 tbsp (13 g)	4.9	38	113
38	Salad dressing, caesar dressing (regular)	Fats and oils	1 tbsp (15 g)	4.8	32.9	80
39	Onions, yellow (sauteed)	Vegetables	1 cup chopped (87 g)	4.8	5.5	107
40	Salad dressing, french (home recipe)	Fats and oils	1 tablespoon (14 g)	4.7	33.7	88
41	Fish oil, menhaden	Fats and oils	1 tbsp (14 g)	4.7	34.2	123
42	Peanut butter, reduced sodium	Legumes	2 tbsp (32 g)	4.6	14.4	189
43	Peanut butter, chunk style (without salt)	Legumes	2 tbsp (32 g)	4.5	13.9	188
44	Salad dressing, peppercorn dressing (commercial, regular)	Fats and oils	1 tbsp (13 g)	4.4	33	76
45	Peanuts, all types (raw)	Legumes	1 oz (28 g)	4.4	15.6	161
46	Fish, sardine (Atlantic, canned in oil, drained solids with bone)	Fish and seafood	3 oz (85 g)	4.4	5.1	177
47	Fish oil, sardine	Fats and oils	1 tbsp (14 g)	4.3	31.9	123
48	Peanuts, virginia (raw)	Legumes	1 oz (28 g)	4.2	14.9	160
49	Nuts, mixed nuts (oil roasted, with peanuts, without salt added)	Nuts and seeds	1 oz (28 g)	4.1	14.6	172
50	Salad dressing, blue or roquefort cheese dressing (commercial, regular)	Fats and oils	1 tbsp (15 g)	4.1	27.5	73
51	Chicken patty, frozen (cooked)	Meat and poultry	3 oz (85 g)	4.1	4.8	244
52	Peanut butter, smooth style (without salt)	Legumes	2 tbsp (32 g)	4	12.5	191
53	Turkey, ground (85% lean, 15% fat, pan-broiled crumbles)	Meat and poultry	3 oz (85 g)	3.9	4.6	219
54	Chicken, broilers or fryers (back, meat and skin, cooked, roasted)	Meat and poultry	3 oz (85 g)	3.9	4.6	255
55	Fish, salmon (Atlantic, farmed, cooked, dry heat)	Fish and seafood	3 oz (85 g)	3.9	4.6	175
56	Salad dressing, ranch dressing (regular)	Fats and oils	1 tablespoon (15 g)	3.9	25.8	64
57	Potato puffs, frozen (unprepared)	Vegetables	1 cup (120 g)	3.8	3.1	214
58	Margarine-like, vegetable oil spread (60% fat, stick/tub/bottle, without salt)	Fats and oils	1 tbsp (14 g)	3.7	26.5	75
59	Fish, mackerel (Atlantic, cooked, dry heat)	Fish and seafood	3 oz (85 g)	3.7	4.3	223
60	Chicken, stewing (meat and skin, cooked, stewed)	Meat and poultry	3 oz (85 g)	3.6	4.2	242
61	Fish, tuna salad	Fish and seafood	3 oz (85 g)	3.5	4.1	159
62	Margarine-like vegetable-oil spread, stick/tub/bottle (60% fat, with added vitamin D)	Fats and oils	1 tbsp (14 g)	3.5	24.7	75
63	Chicken, broiler (rotisserie, BBQ, skin)	Meat and poultry	3 oz (85 g)	3.4	4	321
64	Shortening household soybean (hydrogenated) and palm	Fats and oils	1 tbsp (13 g)	3.4	26.6	113
65	Margarine-like, margarine-butter blend (soybean oil and butter)	Fats and oils	1 tbsp (14 g)	3.4	24.2	103
66	Margarine, 80% fat (stick, includes regular and hydrogenated corn and soybean oils)	Fats and oils	1 tbsp (14 g)	3.4	24.3	100
67	Peanut Butter, smooth	Legumes	2 tbsp (32 g)	3.4	10.5	188
68	Chicken, broilers or fryers (neck, meat and skin, cooked simmered)	Meat and poultry	3 oz (85 g)	3.3	3.9	210
69	Margarine, margarine-like vegetable oil spread (67-70% fat, tub)	Fats and oils	1 tbsp (14 g)	3.3	23.8	85
70	Turkey, retail parts (wing, meat and skin, cooked, roasted)	Meat and poultry	3 oz (85 g)	3.3	3.8	200
71	Plantains, green (fried)	Fruits	1 cup (118 g)	3.2	2.7	365
72	Fish, shark (mixed species, cooked, batter-dipped and fried)	Fish and seafood	3 oz (85 g)	3.1	3.7	194
73	Turkey, all classes (back, meat and skin, cooked, roasted)	Meat and poultry	3 oz (85 g)	3.1	3.7	207
74	Chicken, stewing (dark meat, meat only, cooked, stewed)	Meat and poultry	3 oz (85 g)	3.1	3.6	219
75	Duck, domesticated (meat and skin, cooked, roasted)	Meat and poultry	3 oz (85 g)	3.1	3.6	286
76	Fish oil, cod liver	Fats and oils	1 tbsp (14 g)	3.1	22.5	123
77	Chicken, broilers or fryers (wing, meat and skin, cooked, roasted)	Meat and poultry	3 oz (85 g)	3.1	3.6	216
78	Quail, cooked (total edible)	Meat and poultry	3 oz (85 g)	3	3.5	193
79	Fat, turkey	Fats and oils	1 tbsp (13 g)	3	23.1	115
80	Potatoes, mashed (prepared from granules, without milk, whole milk and margarine)	Vegetables	1 cup (210 g)	2.9	1.4	227
81	Margarine Spread, 40-49% fat (tub)	Fats and oils	1 tbsp (14 g)	2.9	21	55
82	Mayonnaise, reduced-calorie or diet (cholesterol-free)	Fats and oils	1 tbsp (15 g)	2.8	19.5	49
83	Margarine, regular (hard, soybean (hydrogenated))	Fats and oils	1 tbsp (14 g)	2.8	20.9	98
84	Margarine, margarine-type vegetable oil spread (70% fat, soybean and partially hydrogenated soybean, stick)	Fats and oils	1 tbsp (14 g)	2.8	20.2	88
85	Lamb, Australian (imported, fresh, seam fat, cooked)	Meat and poultry	3 oz (85 g)	2.8	3.3	471
86	Soymilk (all flavors), unsweetened (with added calcium, vitamins A and D)	Legumes	1 cup (243 g)	2.8	1.2	80
87	Potato pancakes	Vegetables	1 medium 3-1/4 in. x 3-5/8 in., 5/8 in. thick. (37 g)	2.8	7.5	99
88	Fat, chicken	Fats and oils	1 tbsp (13 g)	2.7	20.9	115
89	Vitasoy USA, Vitasoy Organic Classic Original Soymilk	Legumes	1 cup (243 g)	2.7	1.1	114
90	Margarine-like spread, SMART BALANCE Omega Plus Spread (with plant sterols & fish oil)	Fats and oils	1 tablespoon (14 g)	2.6	18.5	85
91	Margarine-like, butter-margarine blend (80% fat, stick, without salt)	Fats and oils	1 tablespoon (14 g)	2.6	18.2	101
92	Margarine-like spread, SMART BALANCE Regular Buttery Spread with flax oil	Fats and oils	1 tablespoon (14 g)	2.5	17.8	82
93	Mayonnaise, made with tofu	Fats and oils	1 tbsp (15 g)	2.5	16.6	48
94	Vitasoy USA, Vitasoy Organic Creamy Original Soymilk	Legumes	1 cup (243 g)	2.4	1	107
95	Pork loin, fresh (backribs, bone-in, cooked-roasted, lean only)	Meat and poultry	3 oz (85 g)	2.4	2.8	217
96	Dove, cooked	Meat and poultry	3 oz (85 g)	2.3	2.7	181
97	Hummus, commercial	Legumes	2 tbsp (30 g)	2.2	7.5	71
98	Peanut butter with omega-3, creamy	Legumes	2 tbsp (32 g)	2.2	7	195
99	Margarine, spread (35-39% fat, tub)	Fats and oils	1 tbsp (14 g)	2.2	16.1	47
100	Goose, domesticated (meat and skin, cooked, roasted)	Meat and poultry	3 oz (85 g)	2.1	2.5	259

Polyunsaturated fat by food group

The best polyunsaturated fat sources within each group.

Fruits (47)

Avocados, raw (Florida) · 5.1 g per 1 fruit without skin and seeds
Plantains, green (fried) · 3.2 g per 1 cup
Raspberries, raw · 0.5 g per 1 cup
Blueberries, frozen (unsweetened) · 0.4 g per 1 cup, unthawed
Blackberries, raw · 0.4 g per 1 cup
Mangos, raw · 0.2 g per 1 fruit without refuse

Vegetables (50)

Peppers, sweet (green, sauteed) · 6.8 g per 1 cup chopped
Edamame, frozen (prepared) · 6.3 g per 1 cup
Soybeans, green (cooked, boiled, drained, without salt) · 5.4 g per 1 cup
Onions, yellow (sauteed) · 4.8 g per 1 cup chopped
Potato puffs, frozen (unprepared) · 3.8 g per 1 cup
Potatoes, mashed (prepared from granules, without milk, whole milk and margarine) · 2.9 g per 1 cup

Legumes (40)

Soybeans, mature cooked (boiled, without salt) · 8.7 g per 1 cup
Tempeh · 7.1 g per 1 cup
Tofu, raw (firm, prepared with calcium sulfate) · 6.2 g per 0.5 cup
Tofu, soft (prepared with calcium sulfate and magnesium chloride (nigari)) · 5.2 g per 1 cup (1/2" cubes)
Peanut spread, reduced sugar · 5 g per 2 tbsp
Peanuts, valencia (oil-roasted, without salt) · 5 g per 1 oz

Nuts and seeds (12)

Nuts, walnuts (english) · 14 g per 1 oz (14 halves)
Seeds, hemp seed (hulled) · 10.8 g per 1 oz
Seeds, sunflower seed kernels (toasted, without salt) · 10.6 g per 1 oz
Nuts, pine nuts (dried) · 9.7 g per 1 oz (167 kernels)
Seeds, sesame seed kernels (dried (decorticated)) · 7.2 g per 1 oz
Seeds, sesame butter (tahini, from roasted and toasted kernels (most common type)) · 7.1 g per 2 tbsp

Grains (15)

Quinoa, cooked · 2 g per 1 cup
Cereals, oats (regular and quick, not fortified, dry) · 1.9 g per 1 cup
Millet, cooked · 0.9 g per 1 cup
Rice, brown (long-grain, cooked) · 0.7 g per 1 cup
Pasta, whole-wheat (cooked) · 0.7 g per 1 cup spaghetti not packed
Pasta, gluten-free (corn, cooked) · 0.5 g per 1 cup

Fish and seafood (14)

Fish, fish sticks (frozen, prepared) · 6.7 g per 3 oz
Fish, sardine (Atlantic, canned in oil, drained solids with bone) · 4.4 g per 3 oz
Fish, salmon (Atlantic, farmed, cooked, dry heat) · 3.9 g per 3 oz
Fish, mackerel (Atlantic, cooked, dry heat) · 3.7 g per 3 oz
Fish, tuna salad · 3.5 g per 3 oz
Fish, shark (mixed species, cooked, batter-dipped and fried) · 3.1 g per 3 oz

Meat and poultry (50)

Turkey, whole (skin (light and dark), roasted) · 10.1 g per 3 oz
Turkey, skin from whole ((light and dark), with added solution, roasted) · 10.1 g per 3 oz
Turkey, skin (from retail parts, from dark meat, cooked, roasted) · 9.2 g per 3 oz
Pork, ground (72% lean / 28% fat, cooked, crumbles) · 7.1 g per 3 oz
Chicken patty, frozen (cooked) · 4.1 g per 3 oz
Turkey, ground (85% lean, 15% fat, pan-broiled crumbles) · 3.9 g per 3 oz

Dairy and eggs (17)

Egg, whole (cooked, omelet) · 1.7 g per 1 large
Egg, yolk (raw, fresh) · 0.7 g per 1 large
Butter, Clarified butter (ghee) · 0.5 g per 1 tbsp
Cheese, gruyere · 0.5 g per 1 oz
Milk, buttermilk (fluid, whole) · 0.5 g per 1 cup
Milk, whole (3.25% milkfat, without added vitamin A and vitamin D) · 0.5 g per 1 cup

How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for polyunsaturated fat is left out rather than counted as zero. Full methodology.

Frequently asked questions

Which food is highest in polyunsaturated fat?

Among whole foods in the USDA database, Nuts, walnuts (english) has the most polyunsaturated fat per serving: 14 g per 1 oz (14 halves). Per 100 g it contains 49.3 g.

Which fruit has the most polyunsaturated fat?

Avocados, raw (Florida), with 5.1 g per 1 fruit without skin and seeds. See the full list of fruits high in polyunsaturated fat below.

Which vegetable has the most polyunsaturated fat?

Peppers, sweet (green, sauteed), with 6.8 g per 1 cup chopped. See the full list of vegetables high in polyunsaturated fat below.

Is there a Daily Value for polyunsaturated fat?

No. The FDA has not set a Daily Value for polyunsaturated fat, so this list shows g per serving without a percentage. Polyunsaturated fats include the essential omega-3 and omega-6 fatty acids the body cannot make. Seeds, nuts, vegetable oils and fatty fish are the richest sources. There is no Daily Value; values here are grams per serving.

Related rankings

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.