Foods Highest in PUFA 18:3i

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

Oil, industrial, canola for salads, woks and light frying ranks #1 of 50 for PUFA 18:3i, at 1.3G per 100g.

What These PUFA 18:3i Rankings Mean

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

At the top of the ranking sits Oil, industrial, canola for salads, woks and light frying, delivering 1.3G per 100g. The top three (Oil, industrial, canola for salads, woks and light frying, Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying, Oil, cooking and salad, ENOVA, 80% diglycerides) 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 18:3i sources side-by-side

# Food Amount % DV
1 Oil, industrial, canola for salads, woks and light frying 1.3 G -
2 Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying 1.3 G -
3 Oil, cooking and salad, ENOVA, 80% diglycerides 1.2 G -
4 Shortening, industrial, soy (partially hydrogenated), pourable liquid fry shortening 0.69 G -
5 Shortening, industrial, soy (partially hydrogenated ) and corn for frying 0.69 G -
6 Oil, industrial, soy (partially hydrogenated), principal uses popcorn and flavoring vegetables 0.68 G -
7 Oil, industrial, soy (partially hydrogenated), multiuse for non-dairy butter flavor 0.55 G -
8 Oil, industrial, soy (partially hydrogenated) and cottonseed, principal use as a tortilla shortening 0.53 G -
9 Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%) 0.53 G -
10 Oil, vegetable, soybean, refined 0.50 G -
11 Oil, industrial, soy ( partially hydrogenated), all purpose 0.49 G -
12 Oil, industrial, soy (partially hydrogenated ), palm, principal uses icings and fillings 0.49 G -
13 Margarine, industrial, non-dairy, cottonseed, soy oil (partially hydrogenated ), for flaky pastries 0.47 G -
14 Oil, industrial, canola (partially hydrogenated) oil for deep fat frying 0.47 G -
15 Oil, industrial, soy (partially hydrogenated ) and soy (winterized), pourable clear fry 0.44 G -
16 Shortening, industrial, soy (partially hydrogenated ) for baking and confections 0.40 G -
17 Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy 0.34 G -
18 Oil, industrial, soy, low linolenic 0.29 G -
19 Margarine-like shortening, industrial, soy (partially hydrogenated), cottonseed, and soy, principal use flaky pastries 0.26 G -
20 Margarine-like spread, BENECOL Light Spread 0.21 G -
21 Sauce, pesto, ready-to-serve, refrigerated 0.21 G -
22 Sauce, pesto, BUITONI, pesto with basil, ready-to-serve, refrigerated 0.21 G -
23 Oil, industrial, canola, high oleic 0.19 G -
24 Margarine-like spread, SMART BALANCE Light Buttery Spread 0.19 G -
25 Oil, industrial, soy, ultra low linolenic 0.18 G -
26 Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D 0.16 G -
27 Beef, Australian, imported, grass-fed, seam fat, raw 0.11 G -
28 Sauce, pesto, MEZZETTA, NAPA VALLEY BISTRO, basil pesto, ready-to-serve 0.11 G -
29 Beef, Australian, imported, Wagyu, seam fat, Aust. marble score 9, raw 0.10 G -
30 Beef, Australian, imported, Wagyu, external fat, Aust. marble score 9, raw 0.10 G -
31 Beef, Australian, imported, grass-fed, external fat, raw 0.10 G -
32 Oil, industrial, soy, fully hydrogenated 0.10 G -
33 Veal, Australian, separable fat, raw 0.09 G -
34 Beef, Australian, imported, Wagyu, external fat, Aust. marble score 4/5, raw 0.08 G -
35 Beef, Australian, imported, Wagyu, seam fat, Aust. marble score 4/5, raw 0.08 G -
36 Sauce, pesto, ready-to-serve, shelf stable 0.05 G -
37 Beef, Australian, imported, Wagyu, loin, top loin steak/roast, boneless, separable lean only, Aust. marble score 9, raw 0.04 G -
38 Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean only, Aust. marble score 9, raw 0.03 G -
39 Egg, yolk, dried 0.03 G -
40 Beef, Australian, imported, grass-fed, ground, 85% lean / 15% fat, raw 0.02 G -
41 Egg, whole, dried 0.02 G -
42 Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean only, Aust. marble score 4/5, raw 0.02 G -
43 Pork, fresh, backribs, separable lean and fat, cooked, roasted 0.02 G -
44 Beef, Australian, imported, Wagyu, loin, tenderloin steak/roast, boneless, separable lean only, Aust. marble score 9, raw 0.02 G -
45 Lamb, Australian, ground, 85% lean / 15% fat, raw 0.01 G -
46 Beef, Australian, imported, Wagyu, loin, top loin steak/roast, boneless, separable lean only, Aust. marble score 4/5, raw 0.01 G -
47 Pork, fresh, backribs, separable lean and fat, raw 0.01 G -
48 Pork loin, fresh, backribs, bone-in, cooked-roasted, lean only 0.01 G -
49 Beef, Australian, imported, Wagyu, loin, tenderloin steak/roast, boneless, separable lean only, Aust. marble score 4/5, raw 0.01 G -
50 Pork, fresh, loin, blade (roasts), bone-in, separable lean and fat, cooked, roasted 0.01 G -

Frequently Asked Questions

What food is highest in PUFA 18:3i?

Oil, industrial, canola for salads, woks and light frying is the food highest in PUFA 18:3i, with 1.3G per 100g.

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

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

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

Top whole food sources of PUFA 18:3i include Oil, industrial, canola for salads, woks and light frying, Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying, Oil, cooking and salad, ENOVA, 80% diglycerides, 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 18:3i (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.