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Fatty Acids (%)

Foods Highest in Total polyunsaturated fatty acids

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

Fatty Acids (%)Unit: %T per 100g
50
Foods ranked
83.8 %T
Highest per 100g

Number one

Seed, chia, dried

Seed and nut products and dishes

83.8%T per 100g

50 foods ranked, values per 100g

FoodGroup%T/100g
1Seed, chia, driedSeed and nut products and dishes83.8
2Oil, hempFats and oils79.3
3Seed, hemp, driedSeed and nut products and dishes78.1
4Flour, hempSeed and nut products and dishes76.6
5Protein powder, hemp seed basedSpecial dietary foods75.9
6Oil, safflowerFats and oils75.9
7Basil, green, fresh, rawVegetable products and dishes75.1
8Bean, haricot, dried, boiled, drainedLegume and pulse products and dishes75.0
9Bean, haricot, driedLegume and pulse products and dishes75.0
10Nut, walnut, raw, unsaltedSeed and nut products and dishes75.0
11Bread, organicCereals and cereal products73.2
12Seed, poppySeed and nut products and dishes73.1
13Passionfruit, rawFruit products and dishes72.3
14Oil, linseed or flaxseedFats and oils72.1
15Vine leaf, grape, cannedVegetable products and dishes71.8
16Bean, red kidney, driedLegume and pulse products and dishes71.3
17Bean, red kidney, dried, boiled, drainedLegume and pulse products and dishes71.2
18Sauce, tabasco, commercialSavoury sauces and condiments70.6
19Mushroom, common, fresh, fried, no added fatVegetable products and dishes70.4
20Mushroom, common, fresh, rawVegetable products and dishes70.4
21Mushroom, common, vitamin D enhanced, fresh, rawVegetable products and dishes70.4
22Lecithin, soy, granulesMiscellaneous69.0
23Semolina, uncookedCereals and cereal products68.8
24Millet, uncookedCereals and cereal products68.6
25Rice, wild, boiled, no added saltCereals and cereal products68.6
26Fenugreek seed, driedMiscellaneous68.5
27Rice, wild, uncookedCereals and cereal products68.3
28Seed, linseed or flaxseedSeed and nut products and dishes67.9
29Baked beans, canned in tomato sauce, reduced saltLegume and pulse products and dishes67.8
30Baked beans, canned in tomato sauceLegume and pulse products and dishes67.8
31Seaweed, nori, driedVegetable products and dishes67.3
32Oil, grapeseedFats and oils67.0
33Paprika, dry powderMiscellaneous67.0
34Bean, soya (soy), driedLegume and pulse products and dishes66.8
35Bean, soya (soy), dried, boiled, drainedLegume and pulse products and dishes66.8
36Gluten, from wheat (vital wheat gluten)Cereals and cereal products65.5
37Biscuit, savoury, from rye flour, crispbreadCereal based products and dishes65.4
38Flour, ryeCereals and cereal products65.0
39Flour, wheat, wholemeal, plainCereals and cereal products64.5
40Flour, wheat, white, high protein or bread making flourCereals and cereal products64.1
41Flour, wheat, white, self-raisingCereals and cereal products64.1
42Flour, wheat, white, plainCereals and cereal products64.1
43Flour, wheat, wholemeal, self-raisingCereals and cereal products63.9
44Breakfast cereal, wheat bran, pellets, added vitamins & minerals (Kellogg's All Bran)Cereals and cereal products63.5
45Bulgur, soaked in water, no added fat or saltCereals and cereal products63.4
46Breakfast cereal, whole wheat, flakes, added vitamins & minerals (Weeties style)Cereals and cereal products63.4
47Dressing, thousand island, regular fat, commercialSavoury sauces and condiments63.3
48Triticale, grain, uncookedCereals and cereal products63.3
49Breakfast cereal, wheat bran, flakes, added vitamins & minerals (Kellogg's Bran Flakes)Cereals and cereal products63.2
50Breakfast cereal, whole wheat, biscuit, added vitamins & minerals (Sanitarium Weet Bix)Cereals and cereal products63.0
Rankings

Top Foods by Nutrient

All nutrients
Highest in CalciumHighest in IronHighest in ProteinHighest in Vitamin CHighest in FibreHighest in PotassiumHighest in ZincHighest in MagnesiumHighest in SodiumHighest in FolateHighest in CholesterolHighest 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.