Foods Highest in Polyunsaturated Fatty Acids: Complete Database

Raw Walnuts

47.2 g

Dry Roasted Sunflower Seeds (salted)

32.9 g

Dry Roasted Sunflower Seeds

32.9 g

Flaxseed

28.7 g

Dried Watermelon Seeds

28.1 g

Sesame Seeds (Hulled)

25.5 g

Chia Seeds

23.7 g

Sunflower Seeds

23.1 g

Sesame Seeds (Unhulled)

21.8 g

Raw Pecans

21.6 g

Toasted Sesame Seeds (Hulled)

21 g

Pumpkin Seeds

21 g

Peanuts

15.6 g

Raw Pistachios

14.4 g

Chicken Separable Fat

14.2 g

Pork Fat

13.2 g

Raw Almonds

12.3 g

Roasted Turkey Skin

11.9 g

Cooked Pork Fat

11.5 g

Soybeans, Mature Seeds

11.3 g

Turkey Skin

10.9 g

Simmered Turkey Gizzard

10.2 g

Peanuts, Dry Roasted

9.77 g

Peanuts, Dry Roasted, with Salt

9.77 g

Flour-Coated Fried Chicken Skin

9.44 g

Roasted Chicken Skin

8.57 g

Cooked Ground Pork Crumbles 72/28

8.33 g

Pork Jowl

8.11 g

Raw Hazelnuts (Filberts)

7.92 g

Raw Cashews

7.84 g

Rice Bran

7.46 g

Pork Leaf Fat

7.28 g

Stewed Chicken Skin

6.96 g

Batter-Fried Chicken Skin

6.83 g

Chicken Skin

6.81 g

Salted Mackerel

6.21 g

Chicken Back

6.14 g

Bell Peppers, Green, Sauteed

5.9 g

Bell Peppers, Red, Sauteed

5.72 g

Chicken Neck

5.68 g

Batter-Fried Chicken Neck

5.56 g

Flour-Coated Fried Chicken Neck

5.47 g

Batter-Fried Chicken Back

5.2 g

Sardines in Oil (Canned)

5.15 g

Duck

5.08 g

Batter-Fried Chicken Wing

5.07 g

Soybeans, Mature Seeds, Boiled

5.06 g

Soybeans, Mature Seeds, Boiled, with Salt

5.06 g

Flour-Coated Fried Chicken Wing

4.95 g

Flour-Coated Fried Chicken Back

4.81 g

Braised Beef Thymus

4.66 g

Roasted Chicken Back

4.62 g

Ground Turkey, 85% Lean, 15% Fat, Pan-Broiled Crumbles

4.62 g

Atlantic Salmon, Cooked, Dry Heat (Farm Raised)

4.55 g

Batter-Fried Dark Meat Chicken

4.43 g

Atlantic Mackerel, Cooked, Dry Heat

4.3 g

Pan-Broiled Ground Pork 72/28

4.22 g

Ground Turkey, 85% Lean, 15% Fat, Patties Broiled

4.17 g

Batter-Fried Chicken

4.1 g

Stewed Chicken Back

4 g

Dark Meat Chicken

3.96 g

Pork Spare Rib

3.95 g

Simmered Chicken Neck

3.94 g

Simmered Pork Tail

3.94 g

Flour-Coated Fried Dark Meat Chicken

3.91 g

Batter-Fried Chicken Thigh

3.9 g

Atlantic Salmon (Farm Raised)

3.89 g

Batter-Fried Chicken Leg

3.85 g

Roasted Turkey Wing

3.84 g

Beef Thymus

3.8 g

Batter-Fried Chicken Drumstick

3.79 g

Goose

3.76 g

Turkey Wing

3.71 g

Cooked Shark Meat

3.7 g

Roasted Turkey Back

3.7 g

Pork Tail

3.68 g

Roasted Duck

3.65 g

Fried Chicken Back, Skinless

3.64 g

Chicken Capons

3.62 g

Batter-Fried White Meat Chicken

3.6 g

Roasted Chicken Wing

3.59 g

Stewed Chicken Wing

3.58 g

Chow Mein Noodles

3.57 g

Ground Turkey, 93% Lean, 7% Fat, Pan-Broiled Crumbles

3.56 g

Ground Turkey, 93% Lean, 7% Fat, Patties Broiled

3.54 g

Roasted Pork Back Ribs

3.53 g

Roasted Dark Meat Chicken

3.49 g

Cooked Quail

3.49 g

Ground Turkey, 85% Lean, 15% Fat

3.48 g

Chicken Thigh

3.47 g

Beef Pancreas

3.47 g

Flour-Coated Fried Chicken Thigh

3.41 g

Flour-Coated Fried Chicken

3.41 g

Fried Chicken Giblets

3.38 g

Atlantic Mackerel

3.35 g

Chicken Leg

3.35 g

Breaded Chicken Breast Tenders

3.34 g

Oat Flour, Partially Debranned

3.33 g

Flour-Coated Fried Chicken Leg

3.33 g

Eastern Oyster, Cooked, Breaded and Fried

3.31 g

Quinoa

3.29 g

American Shad

3.27 g

Atlantic Salmon, Cooked, Dry Heat

3.26 g

Stewed Chicken Thigh

3.25 g

Stewed Dark Meat Chicken

3.24 g

Flour-Coated Fried Chicken Drumstick

3.23 g

Chicken

3.23 g

Green Soybeans

3.2 g

Braised Beef Pancreas

3.2 g

Beef Suet

3.17 g

Pacific Herring, Cooked, Dry Heat

3.11 g

Batter-Fried Chicken Breast

3.08 g

Pan-Broiled Ground Pork 84/16

3.06 g

Roasted Chicken Back, Skinless

3.05 g

Fried Chicken Neck, Skinless

3.04 g

Green Soybeans, Boiled, with Salt

3.01 g

Green Soybeans, Boiled

3.01 g

Roasted Pork Spare Rib

3 g

Roasted Chicken Thigh

2.99 g

Quail

2.98 g

Roasted Opossum

2.98 g

White Tuna in Oil (Canned)

2.97 g

Roasted Chicken

2.97 g

Roasted Bone-In Pork Country-Style Ribs

2.97 g

Braised Chicken Thigh

2.96 g

Roasted Turkey Thigh

2.95 g

Smoked Turkey Wing

2.93 g

Atlantic Croaker, Cooked, Breaded and Fried

2.92 g

Atlantic Herring, Kippered

2.92 g

Cooked Ground Turkey

2.92 g

Roasted Pork Country-Style Ribs

2.92 g

Light Tuna in Oil (Canned)

2.88 g

Stewed Chicken Leg

2.87 g

Roasted Dark Meat Turkey

2.87 g

Scallop, Cooked, Breaded and Fried

2.86 g

Pan-Fried Bone-In Pork Loin Blade Chops

2.83 g

Chinook Salmon

2.8 g

Microwaved Breaded Chicken Breast Tenders

2.79 g

Amaranth Grain

2.78 g

Braised Pork Shoulder Picnic

2.78 g

Oat Bran

2.77 g

Fried Dark Meat Chicken, Skinless

2.77 g

Whitefish, Cooked, Dry Heat

2.76 g

Roasted Turkey Drumstick

2.75 g

Atlantic Herring, Cooked, Dry Heat

2.74 g

Stewed Chicken

2.74 g

Braised Pork Spare Rib

2.73 g

Smoked Turkey Drumstick

2.72 g

Roasted Turkey Leg

2.72 g

Chicken Heart

2.71 g

Flour-Coated Fried White Meat Chicken

2.69 g

Pork Back Ribs

2.68 g

Chinook Salmon, Cooked, Dry Heat

2.66 g

Cooked Beef Fat

2.66 g

Millet Flour

2.62 g

Sablefish, Cooked, Dry Heat

2.62 g

Stewed Chicken Back, Skinless

2.62 g

Beef Fat

2.56 g

Cooked Ground Pork Crumbles 84/16

2.55 g

Oats

2.54 g

Atlantic Salmon

2.54 g

Ground Turkey, 93% Lean, 7% Fat

2.54 g

Coho Salmon, Cooked, Moist Heat

2.52 g

Roasted Chicken Capons

2.52 g

Roasted Goose

2.52 g

Chicken Wing

2.5 g

Pork Pancreas

2.48 g

Smoked Turkey

2.47 g

Pork Shoulder Picnic

2.47 g

Roasted Bone-In Pork Loin Blade Roast

2.46 g

Turkey Thigh

2.45 g

Dark Meat Turkey

2.44 g

Roasted Pork Shank

2.44 g

Mechanically Separated Pork

2.44 g

Fried Chicken Thigh, Skinless

2.43 g

Pacific Herring

2.42 g

Lamb Ribs

2.42 g

Pork Shank

2.41 g

Braised Bone-In Pork Center Rib Chops

2.4 g

Simmered Bear

2.4 g

Stewed Chicken Drumstick

2.38 g

Broiled Bone-In Pork Country-Style Ribs

2.38 g

Rasted Pork Shoulder Picnic

2.35 g

White Meat Chicken

2.34 g

Roasted White Meat Chicken

2.31 g

Simmered Chicken Heart

2.3 g

Pan-Fried Lamb Brains

2.28 g

Roasted Dark Meat Chicken, Skinless

2.26 g

Stewed Chicken Thigh, Skinless

2.24 g

Braised Chicken Drumstick

2.23 g

Fried Chicken Leg, Skinless

2.22 g

Pan-Fried Bone-In Pork Center Rib Chops

2.22 g

Roasted Bone-In Pork Center Rib Roasts

2.22 g

Wheat Bran

2.21 g

Bone-In Pork Sirloin Chops

2.21 g

Bone-In Pork Sirloin Roast

2.21 g

Ground Turkey

2.2 g

Pan-Broiled Pork Center Loin Chops

2.2 g

Roasted Pork Rump

2.2 g

Roasted Turkey Drumstick, Skinless

2.19 g

Foods with High Polyunsaturated Fatty Acids Content