Polyunsaturated Fat
Includes essential omega-3 and omega-6 fatty acids. Found in fish, nuts, and seeds.
No established daily requirement for this nutrient.
Top Foods Highest in Polyunsaturated Fat
Amount per 100g serving. Values in g per 100g.
Foods Highest in Polyunsaturated Fat (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Oil, safflower, salad or cooking, linoleic, (over 70%) | 74.6 g | Fats and Oils |
| 2 | Oil, grapeseed | 69.9 g | Fats and Oils |
| 3 | Oil, flaxseed, cold pressed | 68.9 g | Fats and Oils |
| 4 | Oil, sunflower, linoleic, (approx. 65%) | 65.7 g | Fats and Oils |
| 5 | Oil, flaxseed, contains added sliced flaxseed | 64.9 g | Fats and Oils |
| 6 | Oil, walnut | 63.3 g | Fats and Oils |
| 7 | Oil, poppyseed | 62.4 g | Fats and Oils |
| 8 | Oil, wheat germ | 61.7 g | Fats and Oils |
| 9 | Oil, industrial, soy, low linolenic | 58.9 g | Fats and Oils |
| 10 | Oil, industrial, soy, refined, for woks and light frying | 58.2 g | Fats and Oils |
| 11 | Oil, soybean, salad or cooking | 57.6 g | Fats and Oils |
| 12 | Oil, vegetable, soybean, refined | 57.3 g | Fats and Oils |
| 13 | Salad dressing, mayonnaise, soybean and safflower oil, with | 55.0 g | Fats and Oils |
| 14 | Oil, cooking and salad, ENOVA, 80% diglycerides | 53.4 g | Fats and Oils |
| 15 | Oil, tomatoseed | 53.1 g | Fats and Oils |
| 16 | Oil, corn, industrial and retail, all purpose salad or cooki | 52.9 g | Fats and Oils |
| 17 | Oil, industrial, soy, ultra low linolenic | 52.1 g | Fats and Oils |
| 18 | Oil, cottonseed, salad or cooking | 51.9 g | Fats and Oils |
| 19 | Nuts, walnuts, english | 49.3 g | Nut and Seed Products |
| 20 | Oil, soybean, salad or cooking, (partially hydrogenated) and | 48.1 g | Fats and Oils |
Health Effects of Polyunsaturated Fat
Polyunsaturated fats include both omega-3 and omega-6 essential fatty acids. They are critical for cell membrane fluidity, brain function, inflammation regulation, and cardiovascular health.
PUFA deficiency (specifically essential fatty acids LA and ALA) causes dry scaly skin, poor growth, impaired wound healing, and increased susceptibility to infections.
Very high PUFA intake (particularly omega-6 without balancing omega-3) may increase oxidative stress. PUFAs are more susceptible to lipid peroxidation than saturated or monounsaturated fats.
Absorption & Interactions
Absorbed like other fats. PUFAs are more susceptible to oxidation during processing and cooking; gentle cooking methods better preserve their integrity.
Other Fatty Acids
Frequently Asked Questions
How much Polyunsaturated Fat do I need per day?
There is no established daily requirement for Polyunsaturated Fat.
Which food has the most Polyunsaturated Fat?
The food highest in Polyunsaturated Fat is Oil, safflower, salad or cooking, linoleic, (over 70%) with 74.6 g per 100g.
What does Polyunsaturated Fat do in the body?
Includes essential omega-3 and omega-6 fatty acids. Found in fish, nuts, and seeds.