Foods Highest in Total polyunsaturated fatty acids

Top 50 Australian foods ranked by total polyunsaturated fatty acids content per 100g, sourced from the AFCD.

#	Food	Group	g/100g
1	Oil, hemp	Fats and oils	75.7
2	Oil, safflower	Fats and oils	72.6
3	Oil, linseed or flaxseed	Fats and oils	68.9
4	Oil, grapeseed	Fats and oils	64.0
5	Oil, soybean	Fats and oils	58.2
6	Oil, sunflower	Fats and oils	56.6
7	Oil, maize	Fats and oils	54.9
8	Oil, cottonseed	Fats and oils	51.8
9	Nut, walnut, raw, unsalted	Seed and nut products and dishes	49.6
10	Oil, blend of polyunsaturated vegetable oils	Fats and oils	47.7
11	Oil, sesame	Fats and oils	41.2
12	Lecithin, soy, granules	Miscellaneous	41.2
13	Nut, pine, raw, unsalted	Seed and nut products and dishes	39.9
14	Oil, vegetable	Fats and oils	38.6
15	Seed, hemp, dried	Seed and nut products and dishes	38.1
16	Oil, rice bran	Fats and oils	32.8
17	Mayonnaise, traditional (>65% fat), commercial	Savoury sauces and condiments	32.5
18	Margarine spread, polyunsaturated (~70% fat), reduced salt (sodium 280 mg/100 g)	Fats and oils	30.3
19	Margarine spread, polyunsaturated (~70% fat)	Fats and oils	30.0
20	Oil, blend of monounsaturated vegetable oils	Fats and oils	29.5
21	Seed, poppy	Seed and nut products and dishes	29.1
22	Nut, brazil, raw or blanched, unsalted	Seed and nut products and dishes	29.0
23	Seed, sunflower	Seed and nut products and dishes	28.7
24	Oil, canola	Fats and oils	28.5
25	Tahini, sesame seed pulp	Seed and nut products and dishes	28.0
26	Oil, peanut	Fats and oils	27.4
27	Nut, pecan, raw, unsalted	Seed and nut products and dishes	24.9
28	Seed, sesame, unsalted	Seed and nut products and dishes	24.4
29	Oil, almond	Fats and oils	24.3
30	Biscuit, savoury, seed based	Cereal based products and dishes	24.2
31	Seed, chia, dried	Seed and nut products and dishes	23.9
32	Oil, mustard seed	Fats and oils	22.1
33	Seed, pumpkin, hulled & dried	Seed and nut products and dishes	21.7
34	Seed, linseed or flaxseed	Seed and nut products and dishes	21.2
35	Dressing, thousand island, regular fat, commercial	Savoury sauces and condiments	19.2
36	Margarine spread, monounsaturated (~70% fat), reduced salt (sodium 350 mg/100 g), added phytosterols	Fats and oils	18.9
37	Margarine spread, monounsaturated (>65% fat)	Fats and oils	16.7
38	Margarine spread, monounsaturated (>65% fat), reduced salt (sodium 360 mg/100 g)	Fats and oils	16.1
39	Nut, almond, with skin, roasted, unsalted	Seed and nut products and dishes	13.6
40	Nut, almond, with skin, raw, unsalted	Seed and nut products and dishes	12.8
41	Nut, almond meal	Seed and nut products and dishes	12.8
42	Bean, soya (soy), dried	Legume and pulse products and dishes	12.6
43	Margarine spread, monounsaturated, reduced fat (~55%) & salt (sodium 380 mg/100 g)	Fats and oils	12.3
44	Mustard powder	Miscellaneous	11.9
45	Dressing, French or Italian, regular fat, commercial	Savoury sauces and condiments	11.1
46	Pork, loin roast, separable fat, raw	Meat, poultry and game products and dishes	10.8
47	Margarine spread, monounsaturated, reduced fat (<65%)	Fats and oils	10.4
48	Oil, avocado	Fats and oils	10.3
49	Dairy blend, butter & edible oil spread (~80% fat), sodium 600 mg/100 g	Fats and oils	10.0
50	Protein powder, hemp seed based	Special dietary foods	9.8

Top Foods by Nutrient

Highest in Calcium Highest in Iron Highest in Protein Highest in Vitamin C Highest in Fibre Highest in Potassium Highest in Zinc Highest in Magnesium Highest in Sodium Highest in Folate Highest in Cholesterol Highest in Sugar

Source: Australian Food Composition Database (AFCD) Release 3, FSANZ. All values per 100g of edible portion. Rankings exclude foods where total polyunsaturated fatty acids value is zero or not measured.