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Polyunsaturated Fat Content of Foods

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Food NameMonounsat. FatPolyunsat. FatSaturated FatTotal Fat
Oil, safflower, salad or cooking, linoleic, (over 70%)◊  14.355◊  74.6236.203100.00
Oil, grapeseed◊  16.100◊  69.9009.600100.00
Oil, flaxseed, cold pressed◊  18.438◊  67.8498.97699.98
Oil, sunflower, linoleic, (approx. 65%)◊  19.500◊  65.70010.300100.00
USDA Commodity Food, oil, vegetable, low saturated fat◊  22.730◊  65.1387.429100.00
Oil, flaxseed, contains added sliced flaxseed◊  20.634◊  64.8769.04799.01
Oil, walnut◊  22.800◊  63.3009.100100.00
Oil, poppyseed◊  19.700◊  62.40013.500100.00
Oil, wheat germ◊  15.100◊  61.70018.800100.00
Oil, industrial, soy, low linolenic◊  21.438◊  58.93215.084100.00
Oil, industrial, soy, refined, for woks and light frying◊  21.701◊  58.20815.340100.00
Oil, soybean, salad or cooking◊  22.783◊  57.74015.650100.00
USDA Commodity Food, oil, vegetable, soybean, refined◊  22.727◊  57.33315.251100.00
Salad dressing, mayonnaise, soybean and safflower oil, with salt◊  13.000◊  55.0008.60079.40
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Usage Note

  • All fat values are in grams and calculated per 100g of food weight.
  • Click on column header to sort foods by name or by each fat content.

How Fat Content of Foods Are Rated

  • Saturated fat: saturated fat is considered bad for health. Foods with high saturated fat content are highlighted in red. These are further marked with ◊ (bad), ◊◊ (worse) or ◊◊◊ (worst) rating based on the amount of saturated fat in a food.

  • Monounsaturated and polyunsaturated fat: these fats are considered generally good for health in moderate quantity. Foods high in unsaturated fat relative to total fat and saturated fat contents are highlighted in green and marked with in the unsaturated fats columns.

  • Total fat: foods low in total fat are highlighted with a green heart .
Rule of thumb: if you are on a low fat diet, choose foods highlighted in green and avoid those in red.

Fat

information from the National Institutes of Health

Fats are organic compounds that are made up of carbon, hydrogen, and oxygen. They are a source of energy in foods. Fats belong to a group of substances called lipids, and come in liquid or solid form. All fats are combinations of saturated and unsaturated fatty acids.

Unsaturated Fat

Fats that help to lower blood cholesterol if used in place of saturated fats. However, unsaturated fats have a lot of calories, so you still need to limit them. Most (but not all) liquid vegetable oils are unsaturated. (The exceptions include coconut, palm, and palm kernel oils.) There are two types of unsaturated fats:

  • Monounsaturated fats: Examples include olive and canola oils. Monounsaturated fats are liquid at room temperature and get thicker when chilled.
  • Polyunsaturated fats: Examples include fish, safflower, sunflower, corn, and soybean oils. Polyunsaturated fats are liquid at room temperature and stay liquid when chilled.

Effect of Dietary Polyunsaturated Fatty Acids on Health

Strong and consistent evidence indicates that dietary n-6 polyunsaturated fatty acid (PUFA) are associated with improved blood lipids related to cardiovascular disease (CVD), in particular when PUFA is a replacement for dietary saturated fatty acid (SFA) or trans fatty acid.

Evidence shows that energy replacement of SFA with PUFA decreases total cholesterol, LDL-cholesterol and triglyceride, as well as numerous markers of inflammation. Polunsaturated fatty acid intake significantly decreases risk of cardiovascular disease and has also been shown to decrease the risk of type 2 diabetes.

Read more ...

Polyunsaturated fatty acids for attention deficit hyperactivity disorder

Attention deficit hyperactivity disorder (ADHD) is a major problem in children and adolescents, characterised by age-inappropriate levels of inattention, hyperactivity and impulsivity, and is associated with long-term social, academic and mental health problems.

The stimulant medications methylphenidate and amphetamine are the most frequently used treatments for ADHD, but these are not always effective and can be associated with side effects. Clinical and biochemical evidence suggests that deficiencies of polyunsaturated fatty acids (PUFA) could be related to ADHD.

Children and adolescents with ADHD have been shown to have significantly lower plasma and blood concentrations of PUFA and, in particular, lower levels of omega-3 PUFA. These findings suggest that PUFA supplementation may reduce the attention and behaviour problems associated with ADHD.

However, there is little evidence that PUFA supplementation provides any benefit for the symptoms of ADHD in children and adolescents. The majority of data showed no benefit of PUFA supplementation, although there were some limited data that did show an improvement with combined omega-3 and omega-6 supplementation.

Read more ...

List of Foods Highest in Polyunsaturated Fat

Polyunsaturated fatty acid (PUFA) content is in grams per 100 grams of food weight.



PUFA (g)
Foods High in Polyunsaturated Fat (100 g)

66.0
Flaxseed oil

65.7
Sunflower oil

63.8
Soybean and sunflower oil

63.3
Walnut oil

61.7
Wheat germ oil

57.9
Soybean oil

54.7
Corn oil

51.9
Cottonseed oil

49.2
Vegetable oil

47.2
Walnuts

45.5
Mayonnaise-type salad dressing, cholesterol-free

45.3
Lecithin

44.6
Corn and canola oil

44.5
Canola, soybean and sunflower oil

42.7
Mayonnaise, regular

41.7
Sesame oil

39.5
Walnuts, honey-roasted

35.8
Margarine, liquid, salted

34.3
Sunflower seeds, hulled, roasted, without salt

34.3
Sunflower seeds, hulled, roasted, salted

34.1
Pine nuts (Pignolias)

33.4
Margarine-like spread, whipped, tub, salted

33.4
Margarine-like spread, tub, salted

33.4
Margarine-like spread, tub, unsalted

33.0
Peppercorn Dressing

32.9
Sunflower seeds, hulled, dry roasted

32.9
Caesar dressing

32.7
Sunflower seeds, hulled, unroasted

32.5
Vegetable oil-butter spread, stick, salted


PUFA (g)
Foods High in Polyunsaturated Fat (100 g)

32.4
Canola and soybean oil

32.0
Peanut oil

30.9
Shortening, vegetable

30.9
Shortening, NS as to vegetable or animal

30.1
Mixed nuts, in shell

29.8
Celery seed dressing

29.6
Rapeseed oil

28.7
Flax seeds

27.9
Margarine, tub, unsalted

27.9
Margarine, whipped, tub, unsalted

27.9
Margarine, tub, salted

27.9
Margarine, whipped, tub, salted

27.8
Blue or roquefort cheese dressing

27.6
Tartar sauce

27.6
Mayonnaise, imitation, cholesterol free

26.8
Mixed seeds

25.1
Sesame dressing

24.9
Creamy dressing, made with sour cream and/or buttermilk and oil

24.7
Margarine

24.7
Table fat

23.8
Margarine-like spread, tub, sweetened

23.8
Poppy seed dressing

23.6
Sesame paste (sesame butter made from whole seeds)

23.6
Sesame butter (tahini) (made from kernels)

23.5
Fruit dressing, made with honey, oil, and water

23.2
Margarine-like spread, liquid, salted

23.2
Green Goddess dressing

23.1
Margarine, stick, salted

22.3
Margarine, stick, unsalted

22.2
Pastry, puff

21.8
Sesame seeds, whole seed


PUFA (g)
Foods High in Polyunsaturated Fat (100 g)

21.6
Pecans

21.0
Sesame seeds

21.0
French dressing

20.9
Pumpkin and/or squash seeds, hulled, unroasted

20.6
Brazil nuts

20.6
Cream cheese dressing

20.0
Sandwich spread

20.0
White potato skins, chips

20.0
White potato, chips, restructured

19.6
Bacon and tomato dressing

19.5
Mayonnaise, reduced calorie or diet, cholesterol-free

19.2
Pumpkin and/or squash seeds, hulled, roasted, without salt

19.2
Pumpkin and/or squash seeds, hulled, roasted, salted

19.0
Salad dressing

18.6
Salty snacks, corn or cornmeal base, corn puffs and twists; corn-cheese puffs and twists

18.3
Popcorn, popped in oil, unbuttered

18.2
Butter-margarine blend, stick, unsalted

18.2
Thousand Island dressing

18.0
Mayonnaise-type salad dressing, low-calorie or diet, cholesterol-free

18.0
Mayonnaise-type salad dressing

18.0
Coleslaw dressing

17.9
White potato, sticks

17.5
Rice meal fritter, Puerto Rican style (Almojabana)

17.4
Wheat sticks, 100% whole wheat

17.4
Almond oil

17.3
Noodles, chow mein

17.1
Salty snacks, corn or cornmeal base, corn chips, corn-cheese chips, unsalted

16.8
Popcorn, popped in oil, buttered

16.8
Margarine-like spread, reduced calorie, about 40% fat, made with yogurt, tub, salted

16.6
Mayonnaise, made with tofu

16.4
Bacon dressing (hot)


PUFA (g)
Foods High in Polyunsaturated Fat (100 g)

15.9
Butter-vegetable oil blend

15.9
Butter-margarine blend, tub, salted

15.7
Peanuts, dry roasted, without salt

15.7
Peanuts, dry roasted, salted

15.6
Peanuts, roasted, without salt

15.5
Codfish fritter, Puerto Rican style (Bacalaito)

15.4
Bacon strip, meatless

15.4
Nut mixture with dried fruit and seeds

15.3
Margarine-like spread, stick, unsalted

15.3
Margarine-like spread, stick, salted

15.3
Peanuts, roasted, salted

15.3
Peanuts, in shell (shell not eaten)

15.3
Peanuts

14.8
Russian dressing

14.6
Sugared pecans (sugar and egg white coating)

14.6
Sesame Crunch (Sahadi)

14.4
Peanut butter, reduced sodium

14.4
Safflower oil

14.3
Soy nuts

14.2
Peanut butter, vitamin and mineral fortified

14.2
Potato puffs, cheese-filled

14.1
Halvah, plain

14.0
Salty snacks, corn or cornmeal base, corn chips, corn-cheese chips

14.0
Margarine-like spread, made with yogurt, stick, salted

13.9
Pistachio nuts

13.9
Peanut butter

13.9
Peanut butter, low sodium

13.8
Moo Shu (Mu Shi) Pork, without Chinese pancake

13.8
Potato based snacks, reduced fat, low sodium, all flavors