Top 35 Foods Highest in Polyunsaturated Fat (PUFA) Per 100 Calories (Nutrient Density)

Maximize Polyunsaturated Fat (PUFA) (g) while staying in a calorie deficit: USDA foods ranked by Polyunsaturated Fat (PUFA) delivered per 100 kcal of energy. Essential fluid membrane lipids encompassing omega-3 and omega-6 fatty acid families.

USDA Leaderboard: Top 35 Foods Highest in Polyunsaturated Fat (PUFA) Per 100 Calories (Nutrient Density)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Bacon and tomato dressing (19.6 g per 100g).

Rank	USDA Food Item	Polyunsaturated Fat (PUFA) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Bacon and tomato dressing	19.6 g	97.9%	6.01 g	326 kcal · 1.8g P
#2	Salad dressing, bacon and tomato	19.6 g	97.9%	6.01 g	326 kcal · 1.8g P
#3	Nuts, walnuts, black, dried	36.4 g	100%	5.89 g	619 kcal · 24.1g P
#4	Blue or roquefort cheese dressing	27.5 g	100%	5.69 g	484 kcal · 1.37g P
#5	Sunflower seeds, plain, salted	32.5 g	100%	5.65 g	575 kcal · 19.1g P
#6	Sunflower seeds, plain, unsalted	32.9 g	100%	5.65 g	582 kcal · 19.3g P
#7	Sunflower seeds, flavored	31.4 g	100%	5.54 g	567 kcal · 18.4g P
#8	Avocado dressing	23.2 g	100%	5.43 g	427 kcal · 1.9g P
#9	Carrots, raw, salad with apples	9.49 g	47.4%	5.24 g	181 kcal · 0.85g P
#10	Mayonnaise, made with tofu	16.6 g	83%	5.15 g	322 kcal · 5.95g P
#11	Peppers, sweet, green, sauteed	5.9 g	29.5%	5.09 g	116 kcal · 0.78g P
#12	Spinach dip, regular	17.4 g	87%	5.04 g	345 kcal · 2.35g P
#13	Onion dip, regular	17.4 g	86.9%	5.02 g	346 kcal · 2.15g P
#14	Crab salad	9.38 g	46.9%	4.99 g	188 kcal · 9.4g P
#15	Apple salad with dressing	8.98 g	44.9%	4.99 g	180 kcal · 1.45g P
#16	Shrimp salad	9.6 g	48%	4.9 g	196 kcal · 10.7g P
#17	Chia seeds	23.7 g	100%	4.87 g	486 kcal · 16.5g P
#18	Lobster salad	9.09 g	45.5%	4.86 g	187 kcal · 10.3g P
#19	Salad dressing, coleslaw	19.4 g	96.8%	4.79 g	404 kcal · 0.85g P
#20	Tuna salad, made with mayonnaise	9.29 g	46.5%	4.79 g	194 kcal · 10.1g P
#21	Spinach and artichoke dip	15.2 g	76.1%	4.62 g	329 kcal · 4.21g P
#22	Chipotle dip, yogurt based	8.72 g	43.6%	4.61 g	189 kcal · 7.93g P
#23	Blue or roquefort cheese dressing, light	13.8 g	69%	4.6 g	300 kcal · 1.44g P
#24	Artichoke dip	15.2 g	75.9%	4.58 g	331 kcal · 3.86g P
#25	Vegetable dip, yogurt based	8.74 g	43.7%	4.58 g	191 kcal · 8.16g P
#26	Tuna salad with egg	8.62 g	43.1%	4.54 g	190 kcal · 10.3g P
#27	Flax seeds	24.7 g	100%	4.53 g	545 kcal · 18g P
#28	Ranch dip, yogurt based	8.74 g	43.7%	4.48 g	195 kcal · 8.48g P
#29	Salmon salad	9.53 g	47.6%	4.47 g	213 kcal · 10.8g P
#30	Carrots, raw, salad	9.31 g	46.6%	4.39 g	212 kcal · 1.25g P
#31	Spinach dip, yogurt based	6.89 g	34.5%	4.34 g	159 kcal · 7.02g P
#32	Peppers, sweet, red, sauteed	5.72 g	28.6%	4.3 g	133 kcal · 1.04g P
#33	Onion dip, yogurt based	6.87 g	34.3%	4.29 g	160 kcal · 6.82g P
#34	Tofu, fried	11.4 g	57%	4.22 g	270 kcal · 18.8g P
#35	Chicken or turkey salad, made with mayonnaise	9.74 g	48.7%	4.14 g	235 kcal · 13.9g P

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