Foods Highest in PUFA 21:5
Top 15 whole foods per 100g, from USDA Standard Reference and Foundation databases
Oil, bearded seal (Oogruk) (Alaska Native) ranks #1 of 15 for PUFA 21:5, at 0.35G per 100g.
What These PUFA 21:5 Rankings Mean
This ranking surfaces the top 15 whole foods for PUFA 21:5, 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 21:5, so amounts are reported in absolute terms (G per 100g edible portion).
At the top of the ranking sits Oil, bearded seal (Oogruk) (Alaska Native), delivering 0.35G per 100g. The top three (Oil, bearded seal (Oogruk) (Alaska Native), Oil, spotted seal (Alaska Native), Oil, beluga, whale (Alaska Native)) 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 21:5 sources side-by-side
| # | Food | Amount | % DV |
|---|---|---|---|
| 1 | Oil, bearded seal (Oogruk) (Alaska Native) | 0.35 G | - |
| 2 | Oil, spotted seal (Alaska Native) | 0.28 G | - |
| 3 | Oil, beluga, whale (Alaska Native) | 0.12 G | - |
| 4 | Salmon, red (sockeye), filets with skin, smoked (Alaska Native) | 0.03 G | - |
| 5 | Fish, salmon, coho (silver), raw (Alaska Native) | 0.02 G | - |
| 6 | Fish, salmon, red, canned, bones removed (Alaska Native) | 0.02 G | - |
| 7 | Fish, salmon, red, (sockeye), canned, smoked (Alaska Native) | 0.02 G | - |
| 8 | Fish, salmon, king, with skin, kippered, (Alaska Native) | 0.02 G | - |
| 9 | Fish, salmon, king (chinook), raw (Alaska Native) | 0.02 G | - |
| 10 | Seal, bearded (Oogruk), meat, dried, in oil (Alaska Native) | 0.02 G | - |
| 11 | Fish, salmon, chum, dried (Alaska Native) | 0.02 G | - |
| 12 | Smelt, dried (Alaska Native) | 0.01 G | - |
| 13 | Fish, salmon, sockeye (red), raw (Alaska Native) | 0.01 G | - |
| 14 | Fish, whitefish, dried (Alaska Native) | 0.01 G | - |
| 15 | Fish, whitefish, eggs (Alaska Native) | 0.01 G | - |
Frequently Asked Questions
What food is highest in PUFA 21:5?
Oil, bearded seal (Oogruk) (Alaska Native) is the food highest in PUFA 21:5, with 0.35G per 100g.
How much PUFA 21:5 do I need per day?
There is no established FDA Daily Value for PUFA 21:5. Consult a healthcare professional for guidance on appropriate intake levels.
What are good whole food sources of PUFA 21:5?
Top whole food sources of PUFA 21:5 include Oil, bearded seal (Oogruk) (Alaska Native), Oil, spotted seal (Alaska Native), Oil, beluga, whale (Alaska Native), and more. These rankings are based on USDA Standard Reference and Foundation food data, measured per 100g edible portion.
Read our methodology , how this data is sourced, computed, and verified.