Foods Highest in PUFA 20:4

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

Fish oil, sardine ranks #1 of 50 for PUFA 20:4, at 1.8G per 100g.

What These PUFA 20:4 Rankings Mean

This ranking surfaces the top 50 whole foods for PUFA 20:4, 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 20:4, so amounts are reported in absolute terms (G per 100g edible portion).

At the top of the ranking sits Fish oil, sardine, delivering 1.8G per 100g. The top three (Fish oil, sardine, Oil, bearded seal (Oogruk) (Alaska Native), Fish, salmon, Atlantic, farmed, cooked, dry heat) 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 20:4 sources side-by-side

# Food Amount % DV
1 Fish oil, sardine 1.8 G -
2 Oil, bearded seal (Oogruk) (Alaska Native) 1.3 G -
3 Fish, salmon, Atlantic, farmed, cooked, dry heat 1.3 G -
4 Fish oil, menhaden 1.2 G -
5 Egg, yolk, dried 0.98 G -
6 Fish oil, cod liver 0.94 G -
7 Lamb, variety meats and by-products, liver, cooked, pan-fried 0.90 G -
8 Beef, variety meats and by-products, pancreas, raw 0.80 G -
9 Beef, variety meats and by-products, pancreas, cooked, braised 0.74 G -
10 Oil, spotted seal (Alaska Native) 0.72 G -
11 Chicken, heart, all classes, raw 0.72 G -
12 Egg, whole, dried 0.71 G -
13 Fish oil, salmon 0.68 G -
14 Lamb, variety meats and by-products, liver, cooked, braised 0.63 G -
15 Chicken, heart, all classes, cooked, simmered 0.61 G -
16 Lamb, variety meats and by-products, brain, cooked, pan-fried 0.60 G -
17 Pork, fresh, variety meats and by-products, pancreas, raw 0.57 G -
18 Pork, fresh, spareribs, separable lean and fat, raw 0.56 G -
19 Veal, seam fat only, cooked 0.54 G -
20 Pork, fresh, variety meats and by-products, liver, cooked, braised 0.53 G -
21 Chicken, liver, all classes, cooked, simmered 0.51 G -
22 Chicken, liver, all classes, cooked, pan-fried 0.51 G -
23 Fish, caviar, black and red, granular 0.51 G -
24 Pork, fresh, variety meats and by-products, brain, cooked, braised 0.49 G -
25 Oil, beluga, whale (Alaska Native) 0.49 G -
26 Egg, yolk, raw, frozen, pasteurized 0.49 G -
27 Turkey, all classes, liver, cooked, simmered 0.49 G -
28 Chicken, broilers or fryers, giblets, cooked, fried 0.48 G -
29 Pork, fresh, variety meats and by-products, brain, raw 0.47 G -
30 Pork, fresh, variety meats and by-products, pancreas, cooked, braised 0.47 G -
31 Chicken, stewing, giblets, raw 0.47 G -
32 Beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried 0.45 G -
33 Beef, variety meats and by-products, kidneys, cooked, simmered 0.44 G -
34 Pork, fresh, variety meats and by-products, liver, raw 0.44 G -
35 Egg, yolk, raw, fresh 0.44 G -
36 Veal, variety meats and by-products, heart, cooked, braised 0.41 G -
37 Egg, yolk, raw, frozen, sugared, pasteurized 0.40 G -
38 Beef, variety meats and by-products, liver, cooked, braised 0.40 G -
39 Egg, yolk, raw, frozen, salted, pasteurized 0.40 G -
40 Chicken, stewing, giblets, cooked, simmered 0.38 G -
41 Turkey, all classes, liver, raw 0.38 G -
42 Fish, salmon, sockeye, canned, without salt, drained solids with bone 0.37 G -
43 Game meat, raccoon, cooked, roasted 0.37 G -
44 Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled 0.37 G -
45 Egg, whole, dried, stabilized, glucose reduced 0.37 G -
46 Lamb, variety meats and by-products, liver, raw 0.36 G -
47 Beef, variety meats and by-products, brain, cooked, simmered 0.35 G -
48 Veal, variety meats and by-products, liver, cooked, pan-fried 0.35 G -
49 Turkey, retail parts, breast, meat only, with added solution, raw 0.35 G -
50 Fish, salmon, Atlantic, wild, cooked, dry heat 0.34 G -

Frequently Asked Questions

What food is highest in PUFA 20:4?

Fish oil, sardine is the food highest in PUFA 20:4, with 1.8G per 100g.

How much PUFA 20:4 do I need per day?

There is no established FDA Daily Value for PUFA 20:4. Consult a healthcare professional for guidance on appropriate intake levels.

What are good whole food sources of PUFA 20:4?

Top whole food sources of PUFA 20:4 include Fish oil, sardine, Oil, bearded seal (Oogruk) (Alaska Native), Fish, salmon, Atlantic, farmed, cooked, dry heat, 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 20:4 (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.