Polyunsaturated Fat
fat Unit: g
Polyunsaturated fatty acids (PUFAs) include the essential omega-3 and omega-6 families that the human body cannot synthesize and must obtain from food. They are critical for brain structure, immune signaling, and inflammation regulation. Fatty fish, walnuts, flaxseed, and vegetable oils are top sources. Higher omega-3 intake is associated with lower triglycerides and reduced cardiovascular risk.
Reference Daily Intake · per 100g
USDA/NIH DRI · National Academies
Top 20 Foods by Polyunsaturated Fat
See all 7027 foods →Reference Daily Intake
No established RDA for this nutrient.
| # | Food | per 100g |
|---|---|---|
| 1 | Safflower Oil (Linoleic, >70%) | 74.6 g |
| 2 | Grapeseed Oil | 69.9 g |
| 3 | Cold Pressed Flaxseed Oil | 67.8 g |
| 4 | Sunflower Oil (Linoleic, ~65%) | 65.7 g |
| 5 | Flaxseed Oil with Sliced Flaxseed | 64.9 g |
| 6 | Walnut Oil | 63.3 g |
| 7 | Poppyseed Oil | 62.4 g |
| 8 | Wheat Germ Oil | 61.7 g |
| 9 | Industrial Soybean Oil, Low Linolenic | 58.9 g |
| 10 | Refined Soy Oil for Woks and Light Frying | 58.2 g |
| 11 | Soybean Oil | 57.7 g |
| 12 | Refined Soybean Oil | 57.3 g |
| 13 | Mayonnaise with Soybean and Safflower Oil | 55.0 g |
| 14 | Corn Oil | 54.7 g |
| 15 | Enova Cooking and Salad Oil, 80% Diglycerides | 53.4 g |
| 16 | Tomatoseed Oil | 53.1 g |
| 17 | Industrial Soybean Oil, Ultra Low Linolenic | 52.1 g |
| 18 | Cottonseed Oil | 51.9 g |
| 19 | Raw English Walnut Halves | 49.3 g |
| 20 | Soybean and Cottonseed Oil (Partially Hydrogenated) | 48.1 g |