Foods Highest in PUFA 18:3 c

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

Mayonnaise, Regular ranks #1 of 50 for PUFA 18:3 c, at 4.8G per 100g.

What These PUFA 18:3 c Rankings Mean

This ranking surfaces the top 50 whole foods for PUFA 18:3 c, 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 PUFA 18:3 c, so amounts are reported in absolute terms (G per 100g edible portion).

At the top of the ranking sits Mayonnaise, Regular, delivering 4.8G per 100g. The top three (Mayonnaise, Regular, Dressing, Ranch, Salad dressing, Italian dressing, commercial, regular) 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 PUFA 18:3 c sources side-by-side

# Food Amount % DV
1 Mayonnaise, Regular 4.8 G -
2 Dressing, Ranch 3.1 G -
3 Salad dressing, Italian dressing, commercial, regular 1.8 G -
4 Onion rings, breaded, par fried, frozen, prepared, heated in oven 0.91 G -
5 Restaurant, Chinese, sweet and sour pork 0.79 G -
6 Restaurant, Chinese, sweet and sour pork 0.79 G -
7 Cookies, oatmeal, soft, with raisins 0.66 G -
8 Hummus, commercial 0.66 G -
9 Oil, olive, extra virgin 0.65 G -
10 Oil, olive, extra light 0.61 G -
11 Edamame, frozen, prepared 0.59 G -
12 Mustard, prepared, yellow 0.44 G -
13 Butter, stick, salted 0.33 G -
14 Restaurant, Latino, pupusas con frijoles (pupusas, bean) 0.33 G -
15 Pork, cured, bacon, cooked, restaurant 0.24 G -
16 Pepperoni, beef and pork, sliced 0.22 G -
17 Bread, white, commercially prepared 0.20 G -
18 Sausage, turkey, breakfast links, mild, raw 0.19 G -
19 Sausage, turkey, breakfast links, mild, raw 0.19 G -
20 Sausage, pork, chorizo, link or ground, cooked, pan-fried 0.19 G -
21 Sausage, pork, chorizo, link or ground, cooked, pan-fried 0.19 G -
22 Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles 0.18 G -
23 Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles 0.18 G -
24 Salami, hard, sliced 0.18 G -
25 Sausage, Italian, pork, mild, cooked, pan-fried 0.18 G -
26 Sausage, Italian, pork, mild, cooked, pan-fried 0.18 G -
27 Bologna, classic 0.18 G -
28 Soy milk, unsweetened, plain, shelf stable 0.17 G -
29 Soy milk, unsweetened, plain, shelf stable 0.17 G -
30 Oil, sunflower 0.16 G -
31 Cheese, American, restaurant 0.15 G -
32 Oil, safflower 0.15 G -
33 Bread, whole-wheat, commercially prepared 0.14 G -
34 Cheese, pasteurized process, American, vitamin D fortified 0.14 G -
35 Cheese, swiss 0.13 G -
36 Cheese, swiss 0.13 G -
37 Restaurant, Chinese, fried rice, without meat 0.12 G -
38 Cheese, dry white, queso seco 0.12 G -
39 Cheese, dry white, queso seco 0.12 G -
40 Cheese, cheddar 0.12 G -
41 Olives, green, Manzanilla, stuffed with pimiento 0.10 G -
42 Cheese, parmesan, grated 0.10 G -
43 Restaurant, Latino, tamale, pork 0.10 G -
44 Sausage, breakfast sausage, beef, pre-cooked, unprepared 0.09 G -
45 Sausage, breakfast sausage, beef, pre-cooked, unprepared 0.09 G -
46 Frankfurter, beef, unheated 0.08 G -
47 Lunchmeat, turkey, oven roasted, sliced 0.08 G -
48 Sauce, pasta, spaghetti/marinara, ready-to-serve 0.08 G -
49 Cheese, mozzarella, low moisture, part-skim 0.08 G -
50 Seeds, sunflower seed kernels, dry roasted, with salt added 0.06 G -

Frequently Asked Questions

What food is highest in PUFA 18:3 c?

Mayonnaise, Regular is the food highest in PUFA 18:3 c, with 4.8G per 100g.

How much PUFA 18:3 c do I need per day?

There is no established FDA Daily Value for PUFA 18:3 c. Consult a healthcare professional for guidance on appropriate intake levels.

What are good whole food sources of PUFA 18:3 c?

Top whole food sources of PUFA 18:3 c include Mayonnaise, Regular, Dressing, Ranch, Salad dressing, Italian dressing, commercial, regular, 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 — PUFA 18:3 c (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.