Foods Highest in PUFA 22:6 c

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Top 46 whole foods per 100g, from USDA Standard Reference and Foundation databases

Fish, tuna, light, canned in water, drained solids ranks #1 of 46 for PUFA 22:6 c, at 0.20G per 100g.

What These PUFA 22:6 c Rankings Mean

This ranking surfaces the top 46 whole foods for PUFA 22:6 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 22:6 c, so amounts are reported in absolute terms (G per 100g edible portion).

At the top of the ranking sits Fish, tuna, light, canned in water, drained solids, delivering 0.20G per 100g. The top three (Fish, tuna, light, canned in water, drained solids, Fish, pollock, raw, Fish, haddock, raw) 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 22:6 c sources side-by-side

# Food Amount % DV
1 Fish, tuna, light, canned in water, drained solids 0.20 G -
2 Fish, pollock, raw 0.12 G -
3 Fish, haddock, raw 0.09 G -
4 Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles 0.01 G -
5 Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles 0.01 G -
6 Mayonnaise, Regular 0.01 G -
7 Sausage, turkey, breakfast links, mild, raw 0.01 G -
8 Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised 0.01 G -
9 Sausage, turkey, breakfast links, mild, raw 0.01 G -
10 Cheese, pasteurized process, American, vitamin D fortified 0.01 G -
11 Pork, cured, bacon, cooked, restaurant 0.01 G -
12 Pepperoni, beef and pork, sliced 0.01 G -
13 Chicken, broilers or fryers, drumstick, meat only, cooked, braised 0.01 G -
14 Sausage, pork, chorizo, link or ground, cooked, pan-fried 0.01 G -
15 Sausage, pork, chorizo, link or ground, cooked, pan-fried 0.01 G -
16 Salami, hard, sliced 0.01 G -
17 Bologna, classic 0.00 G -
18 Lunchmeat, turkey, oven roasted, sliced 0.00 G -
19 Lunchmeat, chicken breast, sliced 0.00 G -
20 Dressing, Ranch 0.00 G -
21 Sausage, Italian, pork, mild, cooked, pan-fried 0.00 G -
22 Sausage, Italian, pork, mild, cooked, pan-fried 0.00 G -
23 Sausage, breakfast sausage, beef, pre-cooked, unprepared 0.00 G -
24 Cheese, dry white, queso seco 0.00 G -
25 Restaurant, Chinese, sweet and sour pork 0.00 G -
26 Restaurant, Latino, tamale, pork 0.00 G -
27 Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted 0.00 G -
28 Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw 0.00 G -
29 Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw 0.00 G -
30 Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted 0.00 G -
31 Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw 0.00 G -
32 Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw 0.00 G -
33 Cheese, dry white, queso seco 0.00 G -
34 Restaurant, Chinese, sweet and sour pork 0.00 G -
35 Sausage, breakfast sausage, beef, pre-cooked, unprepared 0.00 G -
36 Butter, stick, salted 0.00 G -
37 Lunchmeat, ham, black forest, sliced 0.00 G -
38 Cheese, cheddar 0.00 G -
39 Ham, sliced, pre-packaged, deli meat (96%fat free, water added) 0.00 G -
40 Cookies, oatmeal, soft, with raisins 0.00 G -
41 Restaurant, Latino, pupusas con frijoles (pupusas, bean) 0.00 G -
42 Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw 0.00 G -
43 Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw 0.00 G -
44 Ham, sliced, restaurant 0.00 G -
45 Cheese, American, restaurant 0.00 G -
46 Lunchmeat, roast beef, sliced, prepackaged 0.00 G -

Frequently Asked Questions

What food is highest in PUFA 22:6 c?

Fish, tuna, light, canned in water, drained solids is the food highest in PUFA 22:6 c, with 0.20G per 100g.

How much PUFA 22:6 c do I need per day?

There is no established FDA Daily Value for PUFA 22:6 c. Consult a healthcare professional for guidance on appropriate intake levels.

What are good whole food sources of PUFA 22:6 c?

Top whole food sources of PUFA 22:6 c include Fish, tuna, light, canned in water, drained solids, Fish, pollock, raw, Fish, haddock, raw, 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 22:6 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.