Top 35 Foods Highest in Polyunsaturated Fat (PUFA) (USDA Per 100g Ranking)

Ranked across 2,500 verified whole USDA foods by Polyunsaturated Fat (PUFA) (g per 100g) with % Daily Value, calorie density, and macro ratios. Essential fluid membrane lipids encompassing omega-3 and omega-6 fatty acid families.

USDA Leaderboard: Top 35 Foods Highest in Polyunsaturated Fat (PUFA) (USDA Per 100g Ranking)

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: Nuts, walnuts, black, dried (36.4 g per 100g).

Rank	USDA Food Item	Polyunsaturated Fat (PUFA) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Nuts, walnuts, black, dried	36.4 g	100%	5.89 g	619 kcal · 24.1g P
#2	Sunflower seeds, plain, unsalted	32.9 g	100%	5.65 g	582 kcal · 19.3g P
#3	Sunflower seeds, plain, salted	32.5 g	100%	5.65 g	575 kcal · 19.1g P
#4	Sunflower seeds, flavored	31.4 g	100%	5.54 g	567 kcal · 18.4g P
#5	Blue or roquefort cheese dressing	27.5 g	100%	5.69 g	484 kcal · 1.37g P
#6	Flax seeds	24.7 g	100%	4.53 g	545 kcal · 18g P
#7	Chia seeds	23.7 g	100%	4.87 g	486 kcal · 16.5g P
#8	Avocado dressing	23.2 g	100%	5.43 g	427 kcal · 1.9g P
#9	Nuts, pecans	21.6 g	100%	3.13 g	691 kcal · 9.17g P
#10	Pumpkin seeds, unsalted	19.9 g	99.3%	3.46 g	574 kcal · 29.8g P
#11	Pumpkin seeds, salted	19.6 g	98.1%	3.46 g	567 kcal · 29.5g P
#12	Bacon and tomato dressing	19.6 g	97.9%	6.01 g	326 kcal · 1.8g P
#13	Salad dressing, bacon and tomato	19.6 g	97.9%	6.01 g	326 kcal · 1.8g P
#14	Salad dressing, coleslaw	19.4 g	96.8%	4.79 g	404 kcal · 0.85g P
#15	Cheese flavored corn snacks	17.9 g	89.7%	3.16 g	567 kcal · 5.46g P
#16	Snacks, potato chips, sour-cream-and-onion-flavor	17.4 g	87.1%	3.28 g	531 kcal · 8.1g P
#17	Spinach dip, regular	17.4 g	87%	5.04 g	345 kcal · 2.35g P
#18	Onion dip, regular	17.4 g	86.9%	5.02 g	346 kcal · 2.15g P
#19	Peanuts, spanish, raw	17.2 g	86.2%	3.02 g	570 kcal · 26.1g P
#20	Tofu, dried-frozen (koyadofu)	17.1 g	85.6%	3.59 g	477 kcal · 52.5g P
#21	Corn chips, reduced sodium	17.1 g	85.3%	3.11 g	549 kcal · 6.84g P
#22	Corn chips, flavored	16.8 g	84%	3.09 g	543 kcal · 6.11g P
#23	Mayonnaise, made with tofu	16.6 g	83%	5.15 g	322 kcal · 5.95g P
#24	Peanuts, valencia, raw	16.5 g	82.5%	2.89 g	570 kcal · 25.1g P
#25	Corn chips, plain	16.3 g	81.5%	3.05 g	535 kcal · 6.12g P
#26	Snacks, popcorn, cheese-flavor	15.4 g	76.8%	2.92 g	526 kcal · 9.3g P
#27	Spinach and artichoke dip	15.2 g	76.1%	4.62 g	329 kcal · 4.21g P
#28	Artichoke dip	15.2 g	75.9%	4.58 g	331 kcal · 3.86g P
#29	Peanuts, virginia, raw	14.9 g	74.4%	2.64 g	563 kcal · 25.2g P
#30	Chicken, broilers or fryers, separable fat, raw	14.2 g	71%	2.26 g	629 kcal · 3.73g P
#31	Blue or roquefort cheese dressing, light	13.8 g	69%	4.6 g	300 kcal · 1.44g P
#32	Nuts, pistachio nuts, dry roasted, with salt added	13.3 g	66.7%	2.35 g	569 kcal · 21.1g P
#33	Pork, fresh, separable fat, raw	13.2 g	65.9%	2.09 g	632 kcal · 9.25g P
#34	Snacks, potato chips, lightly salted	12.4 g	62.1%	2.22 g	560 kcal · 6.72g P
#35	Potato chips, lightly salted	12.4 g	62%	2.22 g	559 kcal · 6.71g P

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