Foods Highest in Fatty acids, total polyunsaturated

FDA labeling rules →

Top 50 whole foods per 100g, from USDA Standard Reference and Foundation databases

Oil, safflower, salad or cooking, linoleic, (over 70%) ranks #1 of 50 for Fatty acids, total polyunsaturated, at 74.6G per 100g.

What These Fatty acids, total polyunsaturated Rankings Mean

This ranking surfaces the top 50 whole foods for Fatty acids, total polyunsaturated, pulled from USDA Standard Reference Legacy and Foundation databases. Those two sources intentionally exclude branded and processed entries, which keeps the list focused on raw ingredients where nutrient content reflects the food itself rather than fortification or recipe adjustments. There is no established FDA Daily Value for Fatty acids, total polyunsaturated, so amounts are reported in absolute terms (G per 100g edible portion).

At the top of the ranking sits Oil, safflower, salad or cooking, linoleic, (over 70%), delivering 74.6G per 100g. The top three (Oil, safflower, salad or cooking, linoleic, (over 70%), Oil, grapeseed, Oil, flaxseed, cold pressed) together form a practical "big lever" set, foods where a single serving meaningfully moves daily intake. The visual bars beside each row scale against the top food, so you can see at a glance whether a lower-ranked food is still a strong source or a distant runner-up.

Because this page excludes branded products, it is the right tool for comparing whole-food cooking choices rather than packaged-food shopping decisions, for those, the per-food pages and the branded search tools cover the same nutrient at product level. All values are reported per 100g edible portion, which means the raw numbers can be directly compared but real-world servings differ (a 100g portion of spinach is very different from 100g of almonds by volume). The nutrition guides linked below explain how to translate % DV and per-100g figures into practical daily targets and how to read nutrition labels when comparing whole foods to their processed equivalents.

→ Compare the top three Fatty acids, total polyunsaturated sources side-by-side

# Food Amount % DV
1 Oil, safflower, salad or cooking, linoleic, (over 70%) 74.6 G -
2 Oil, grapeseed 69.9 G -
3 Oil, flaxseed, cold pressed 67.8 G -
4 Oil, sunflower, linoleic, (approx. 65%) 65.7 G -
5 Oil, flaxseed, contains added sliced flaxseed 64.9 G -
6 Oil, poppyseed 62.4 G -
7 Oil, wheat germ 61.7 G -
8 Oil, industrial, soy, low linolenic 58.9 G -
9 Oil, industrial, soy, refined, for woks and light frying 58.2 G -
10 Oil, soybean, salad or cooking 57.7 G -
11 Oil, vegetable, soybean, refined 57.3 G -
12 Salad dressing, mayonnaise, soybean and safflower oil, with salt 55.0 G -
13 Oil, corn, industrial and retail, all purpose salad or cooking 54.7 G -
14 Oil, cooking and salad, ENOVA, 80% diglycerides 53.4 G -
15 Oil, tomatoseed 53.1 G -
16 Oil, industrial, soy, ultra low linolenic 52.1 G -
17 Oil, cottonseed, salad or cooking 51.9 G -
18 Nuts, walnuts, English, halves, raw 49.3 G -
19 Oil, soybean, salad or cooking, (partially hydrogenated) and cottonseed 48.1 G -
20 Nuts, walnuts, english 47.2 G -
21 Mayonnaise dressing, no cholesterol 45.5 G -
22 Oil, soybean lecithin 45.3 G -
23 Oil, industrial, soy (partially hydrogenated ) and soy (winterized), pourable clear fry 45.2 G -
24 Salad dressing, mayonnaise, regular 44.7 G -
25 Nuts, walnuts, dry roasted, with salt added 44.2 G -
26 Nuts, butternuts, dried 42.7 G -
27 Oil, sesame, salad or cooking 41.7 G -
28 Mayonnaise, Regular 41.7 G -
29 Shortening bread, soybean (hydrogenated) and cottonseed 40.6 G -
30 Fish oil, salmon 40.3 G -
31 Oil, sunflower, linoleic (less than 60%) 40.1 G -
32 Seeds, hemp seed, hulled 38.1 G -
33 Shortening, industrial, soy (partially hydrogenated), pourable liquid fry shortening 38.0 G -
34 Shortening, special purpose for cakes and frostings, soybean (hydrogenated) 38.0 G -
35 Oil, soybean, salad or cooking, (partially hydrogenated) 37.6 G -
36 Seeds, sunflower seed kernels, toasted, with salt added 37.5 G -
37 Seeds, sunflower seed kernels, toasted, without salt 37.5 G -
38 Shortening, special purpose for baking, soybean (hydrogenated) palm and cottonseed 37.2 G -
39 Salad dressing, mayonnaise, soybean oil, without salt 37.1 G -
40 Oil, industrial, soy (partially hydrogenated), multiuse for non-dairy butter flavor 36.8 G -
41 Nuts, walnuts, black, dried 36.4 G -
42 Oil, sunflower, linoleic, (partially hydrogenated) 36.4 G -
43 Shortening, industrial, soy (partially hydrogenated ) and corn for frying 36.0 G -
44 Oil, industrial, soy (partially hydrogenated), principal uses popcorn and flavoring vegetables 35.6 G -
45 Oil, rice bran 35.0 G -
46 Seeds, sunflower seed kernels, oil roasted, with salt added 34.3 G -
47 Seeds, sunflower seed kernels, oil roasted, without salt 34.3 G -
48 Fish oil, menhaden 34.2 G -
49 Nuts, pine nuts, dried 34.1 G -
50 Salad dressing, french, home recipe 33.7 G -

Frequently Asked Questions

What food is highest in Fatty acids, total polyunsaturated?

Oil, safflower, salad or cooking, linoleic, (over 70%) is the food highest in Fatty acids, total polyunsaturated, with 74.6G per 100g.

How much Fatty acids, total polyunsaturated do I need per day?

There is no established FDA Daily Value for Fatty acids, total polyunsaturated. Consult a healthcare professional for guidance on appropriate intake levels.

What are good whole food sources of Fatty acids, total polyunsaturated?

Top whole food sources of Fatty acids, total polyunsaturated include Oil, safflower, salad or cooking, linoleic, (over 70%), Oil, grapeseed, Oil, flaxseed, cold pressed, and more. These rankings are based on USDA Standard Reference and Foundation food data, measured per 100g edible portion.

Source: USDA FoodData Central — Standard Reference Legacy and Foundation databases. Branded and processed products are excluded. All values per 100g edible portion.
Source: FDA Daily Value reference — Fatty acids, total polyunsaturated (no established DV) based on a 2,000-calorie diet.
This information is for reference only and should not replace professional dietary advice.

Read our methodology , how this data is sourced, computed, and verified.