Fatty acids with more than one double bond, including the essential omega-3 and omega-6 families.
Every figure here is per 100 g of the food, not per serving. That makes foods comparable to each other, but it is not how anyone eats: 100 g of a dried spice and 100 g of a leafy green are very different portions, so a high position in this list does not tell you what a meal contributes.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.
No FDA Daily Value is established for polyunsaturated fat, so no % DV is shown.
24 entries with a measured polyunsaturated fat value, highest first.
Linum usitatissimum
Cold-pressed oil from flaxseed and the most concentrated common dietary source of the plant omega-3 ALA. Pressing leaves the…
Juglans regia
The wrinkled kernel of the walnut tree, unusual among common nuts for being dominated by polyunsaturated rather than…
Sesamum indicum
Oil pressed from sesame seeds, sold either as a light-coloured neutral cooking oil or as the dark, strongly flavoured oil pressed…
Cannabis sativa
The hulled seed of industrial hemp, a cannabis variety bred to contain negligible THC. The USDA reference entry is for the hulled…
Linum usitatissimum
The seed of the flax plant, sold whole, ground or pressed for oil, and the densest common dietary source of plant lignans. The…
Bertholletia excelsa
Large seeds harvested from wild Amazonian trees, notable for concentrating selenium from the soil to a degree no other common…
Salvia hispanica
Tiny seeds from a Mexican member of the mint family that form a thick gel when hydrated, because of soluble mucilage in the seed…
Helianthus annuus
The hulled kernels of the sunflower, one of the densest common food sources of vitamin E. The USDA reference entry is for the…
Sesamum indicum
Small oil-rich seeds used whole, toasted, or ground into tahini across the Middle East, Africa and East Asia. The USDA reference…
Carya illinoinensis
A hickory nut native to North America, close relative of the walnut and similarly rich in unsaturated fat. The USDA reference…
Cucurbita pepo
The hulled green kernels of certain pumpkin and squash varieties, eaten raw or roasted. The USDA reference entry is for the dried…
Arachis hypogaea
Botanically a legume that ripens underground, not a tree nut, though its fat content and culinary use put it with the nuts. The…
Pistacia vera
The green seed of a small desert tree, usually sold roasted in a split shell. The USDA reference entry is for the raw kernel…
Persea americana
Oil pressed from the flesh rather than the seed of the avocado, dominated by monounsaturated fat and stable at high cooking…
Prunus dulcis
The edible seed of a stone fruit closely related to the peach, eaten raw, roasted or ground into flour and butter. The USDA…
Glycine max
The legume behind tofu, soy milk, tempeh and miso, eaten either as mature dry beans or as edamame, the immature green pod…
Olea europaea
Oil pressed mechanically from olives without heat or solvents, retaining the phenolic fraction that refining removes. Phenolic…
Capsicum annuum
Dried ground fruit of hot Capsicum annuum varieties. The USDA entry is per 100 g of the dried spice; a shake over a dish is well…
Corylus avellana
The round nut of the hazel shrub, mostly grown in Turkey and Italy and largely destined for confectionery. The USDA reference…
Anacardium occidentale
The kidney-shaped seed that grows beneath the cashew apple, always sold shelled and heat-treated because the shell contains…
Capsicum annuum
Ground dried Capsicum annuum peppers, ranging from sweet to hot and sometimes smoked over oak. The USDA entry is per 100 g of the…
Whole soybeans fermented with Bacillus subtilis var. natto, which produces the sticky polyglutamic acid strands and pungent aroma…
Sardina pilchardus
Small schooling fish canned whole with their soft, edible bones intact. Being short-lived plankton feeders low in the food chain,…
Whole cooked soybeans bound into a firm cake by Rhizopus mould, an Indonesian ferment that keeps the beans intact rather than…