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	%T/100g
1	Seed, chia, dried	Seed and nut products and dishes	83.8
2	Oil, hemp	Fats and oils	79.3
3	Seed, hemp, dried	Seed and nut products and dishes	78.1
4	Flour, hemp	Seed and nut products and dishes	76.6
5	Protein powder, hemp seed based	Special dietary foods	75.9
6	Oil, safflower	Fats and oils	75.9
7	Basil, green, fresh, raw	Vegetable products and dishes	75.1
8	Bean, haricot, dried, boiled, drained	Legume and pulse products and dishes	75.0
9	Bean, haricot, dried	Legume and pulse products and dishes	75.0
10	Nut, walnut, raw, unsalted	Seed and nut products and dishes	75.0
11	Bread, organic	Cereals and cereal products	73.2
12	Seed, poppy	Seed and nut products and dishes	73.1
13	Passionfruit, raw	Fruit products and dishes	72.3
14	Oil, linseed or flaxseed	Fats and oils	72.1
15	Vine leaf, grape, canned	Vegetable products and dishes	71.8
16	Bean, red kidney, dried	Legume and pulse products and dishes	71.3
17	Bean, red kidney, dried, boiled, drained	Legume and pulse products and dishes	71.2
18	Sauce, tabasco, commercial	Savoury sauces and condiments	70.6
19	Mushroom, common, fresh, fried, no added fat	Vegetable products and dishes	70.4
20	Mushroom, common, fresh, raw	Vegetable products and dishes	70.4
21	Mushroom, common, vitamin D enhanced, fresh, raw	Vegetable products and dishes	70.4
22	Lecithin, soy, granules	Miscellaneous	69.0
23	Semolina, uncooked	Cereals and cereal products	68.8
24	Millet, uncooked	Cereals and cereal products	68.6
25	Rice, wild, boiled, no added salt	Cereals and cereal products	68.6
26	Fenugreek seed, dried	Miscellaneous	68.5
27	Rice, wild, uncooked	Cereals and cereal products	68.3
28	Seed, linseed or flaxseed	Seed and nut products and dishes	67.9
29	Baked beans, canned in tomato sauce, reduced salt	Legume and pulse products and dishes	67.8
30	Baked beans, canned in tomato sauce	Legume and pulse products and dishes	67.8
31	Seaweed, nori, dried	Vegetable products and dishes	67.3
32	Oil, grapeseed	Fats and oils	67.0
33	Paprika, dry powder	Miscellaneous	67.0
34	Bean, soya (soy), dried	Legume and pulse products and dishes	66.8
35	Bean, soya (soy), dried, boiled, drained	Legume and pulse products and dishes	66.8
36	Gluten, from wheat (vital wheat gluten)	Cereals and cereal products	65.5
37	Biscuit, savoury, from rye flour, crispbread	Cereal based products and dishes	65.4
38	Flour, rye	Cereals and cereal products	65.0
39	Flour, wheat, wholemeal, plain	Cereals and cereal products	64.5
40	Flour, wheat, white, high protein or bread making flour	Cereals and cereal products	64.1
41	Flour, wheat, white, self-raising	Cereals and cereal products	64.1
42	Flour, wheat, white, plain	Cereals and cereal products	64.1
43	Flour, wheat, wholemeal, self-raising	Cereals and cereal products	63.9
44	Breakfast cereal, wheat bran, pellets, added vitamins & minerals (Kellogg's All Bran)	Cereals and cereal products	63.5
45	Bulgur, soaked in water, no added fat or salt	Cereals and cereal products	63.4
46	Breakfast cereal, whole wheat, flakes, added vitamins & minerals (Weeties style)	Cereals and cereal products	63.4
47	Dressing, thousand island, regular fat, commercial	Savoury sauces and condiments	63.3
48	Triticale, grain, uncooked	Cereals and cereal products	63.3
49	Breakfast cereal, wheat bran, flakes, added vitamins & minerals (Kellogg's Bran Flakes)	Cereals and cereal products	63.2
50	Breakfast cereal, whole wheat, biscuit, added vitamins & minerals (Sanitarium Weet Bix)	Cereals and cereal products	63.0

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.