Foods Highest in PUFA 22:4

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

Oil, bearded seal (Oogruk) (Alaska Native) ranks #1 of 50 for PUFA 22:4, at 0.17G per 100g.

What These PUFA 22:4 Rankings Mean

This ranking surfaces the top 50 whole foods for PUFA 22:4, 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 22:4, 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 0.17G 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 22:4 sources side-by-side

# Food Amount % DV
1 Oil, bearded seal (Oogruk) (Alaska Native) 0.17 G -
2 Oil, spotted seal (Alaska Native) 0.16 G -
3 Oil, beluga, whale (Alaska Native) 0.16 G -
4 Turkey, retail parts, breast, meat only, with added solution, raw 0.07 G -
5 Spices, cloves, ground 0.06 G -
6 Pork sausage, link/patty, fully cooked, microwaved 0.05 G -
7 Pork sausage, link/patty, cooked, pan-fried 0.05 G -
8 Pork, cured, bacon, pre-sliced, cooked, pan-fried 0.05 G -
9 Pork, cured, bacon, cooked, microwaved 0.05 G -
10 Pork sausage, link/patty, fully cooked, unheated 0.05 G -
11 Pork, cured, bacon, cooked, restaurant 0.05 G -
12 Pork sausage, link/patty, reduced fat, cooked, pan-fried 0.05 G -
13 Sausage, Italian, pork, mild, cooked, pan-fried 0.05 G -
14 Sausage, Italian, pork, mild, cooked, pan-fried 0.05 G -
15 Pork sausage, link/patty, unprepared 0.04 G -
16 Sausage, Italian, pork, mild, cooked, pan-fried 0.04 G -
17 Salami, dry or hard, pork, beef 0.04 G -
18 Pepperoni, beef and pork, sliced 0.04 G -
19 Pork, cured, bacon, unprepared 0.04 G -
20 Turkey, whole, skin (light and dark), roasted 0.04 G -
21 Turkey, skin from whole, (light and dark), with added solution, roasted 0.04 G -
22 Sausage, Italian, pork, mild, raw 0.04 G -
23 Turkey, retail parts, drumstick, meat only, cooked, roasted 0.04 G -
24 Pepperoni, beef and pork, sliced 0.04 G -
25 Salami, hard, sliced 0.04 G -
26 Turkey, skin, from retail parts, from dark meat, cooked, roasted 0.04 G -
27 Kielbasa, fully cooked, grilled 0.04 G -
28 Kielbasa, fully cooked, unheated 0.04 G -
29 Frankfurter, meat and poultry, cooked, grilled 0.04 G -
30 Fish, swordfish, cooked, dry heat 0.03 G -
31 Sausage, pork, chorizo, link or ground, raw 0.03 G -
32 Kielbasa, fully cooked, pan-fried 0.03 G -
33 Frankfurter, meat and poultry, cooked, boiled 0.03 G -
34 Pork sausage, link/patty, reduced fat, unprepared 0.03 G -
35 Turkey, retail parts, drumstick, meat and skin, cooked, roasted 0.03 G -
36 Turkey, all classes, gizzard, cooked, simmered 0.03 G -
37 Bacon, turkey, microwaved 0.03 G -
38 Chicken, skin (drumsticks and thighs), cooked, roasted 0.03 G -
39 Bologna, meat and poultry 0.03 G -
40 Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles 0.03 G -
41 Chicken, skin (drumsticks and thighs), cooked, braised 0.03 G -
42 Frankfurter, meat and poultry, unheated 0.03 G -
43 Turkey, ground, 93% lean, 7% fat, patties, broiled 0.03 G -
44 Chicken, skin (drumsticks and thighs), with added solution, cooked, roasted 0.03 G -
45 Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles 0.03 G -
46 Sausage, pork, chorizo, link or ground, cooked, pan-fried 0.03 G -
47 Sausage, pork, chorizo, link or ground, cooked, pan-fried 0.03 G -
48 Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles 0.03 G -
49 Fish, whitefish, dried (Alaska Native) 0.03 G -
50 Chicken, skin (drumsticks and thighs), raw 0.03 G -

Frequently Asked Questions

What food is highest in PUFA 22:4?

Oil, bearded seal (Oogruk) (Alaska Native) is the food highest in PUFA 22:4, with 0.17G per 100g.

How much PUFA 22:4 do I need per day?

There is no established FDA Daily Value for PUFA 22:4. Consult a healthcare professional for guidance on appropriate intake levels.

What are good whole food sources of PUFA 22:4?

Top whole food sources of PUFA 22:4 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.

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 22:4 (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.