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Top 50 Foods with the greatest value in polyunsaturated fat


Reminder: according to your Nutritional Profile, your recommended intakes in polyunsaturated fat are 17g and your maximum tolerated intakes are 27g.

Top 10: Foods with the greatest value in polyunsaturated fat
foodintakes
per portion
Food suitable for VegansSoybean Kernels (250ml)
17g101%
Food suitable for VegansWalnuts (30g)
14g83%
Food suitable for VegansPine Nuts (30g)
10g60%
Food suitable for VegansHomemade French Salad Dressing (30ml)
9.6g56%
Food suitable for VegansSoybeans (250ml)
9.2g54%
Fish sandwich with tartar sauce (140g)
8.8g52%
Food suitable for VegansLinseeds (30g)
8.6g51%
Food suitable for VegansSafflower seed kernels (30g)
8.5g50%
Food suitable for VegansWatermelon Seed Kernels (30g)
8.4g50%
Fish sandwich with tartar sauce and cheese (140g)
8.3g49%




Foods with the greatest value in polyunsaturated fat: 11-50
foodintakes
per portion
Food suitable for VegansCorn Chips (50g)
8.2g48%
Fish portions and sticks, frozen and reheated (100g)
7.8g46%
Food suitable for VegansSalad Dressing (30ml)
7.8g46%
Food suitable for VegetariansSnacks, popcorn, cheese (50g)
7.7g45%
Food suitable for VegansBrazilnuts (30g)
7.3g43%
Food suitable for VegansChia seeds (30g)
7.1g42%
Food suitable for VegetariansNachos with cheese (140g)
7.1g42%
Food suitable for VegansSunflower Seed Kernels (30g)
6.9g41%
Food suitable for VegansSafflower oil (10ml)
6.9g40%
Food suitable for VegansFlaxseed oil (10g)
6.8g40%
Food suitable for VegansFrench Salad Dressing (30ml)
6.7g39%
Food suitable for VegansHickory nuts (30g)
6.6g39%
Fast foods, entree, chicken, breaded and fried, boneless, plain (100g)
6.5g38%
Food suitable for VegansPecan Nuts (30g)
6.5g38%
Fried Chicken fillet sandwich (140g)
6.4g38%
Food suitable for VegansGrapeseed oil (10ml)
6.4g38%
Food suitable for VegansBarbecue Potato chips (50g)
6.4g38%
Food suitable for VegansToasted Sesame Seeds (30g)
6.3g37%
Food suitable for VegansSesame Meal (30g)
6.3g37%
Food suitable for VegansPumpkin seed kernels (30g)
6.3g37%
Fast foods, entree, fish fillet, battered or breaded, fried (100g)
6.3g37%
Food suitable for VegetariansMayonnaise (15ml)
6.3g37%
Food suitable for VegetariansColeslaw (side dish) (110g)
5.9g35%
Food suitable for VegetariansApple Strudel (110g)
5.8g34%
Food suitable for VegetariansCandies, sesame crunch (crisp) (40g)
5.8g34%
Food suitable for VegansWalnut oil (10ml)
5.8g34%
Food suitable for VegansFalafel (140g)
5.8g34%
Food suitable for VegansWheat germ oil (10ml)
5.7g33%
Farmed Salmon (125g)
5.5g33%
Food suitable for VegetariansTortilla Chips (50g)
5.4g32%
Food suitable for VegansOriental Mix Snacks (50g)
5.3g31%
Food suitable for VegansSoybean oil (10ml)
5.3g31%
Food suitable for VegetariansPotato Salad (140g)
5.2g31%
Crab Cake (100g)
5.1g30%
Food suitable for VegetariansWaffle (75g)
5.1g30%
Fried Shrimp (100g)
5.1g30%
Food suitable for VegansCorn oil (10ml)
5g30%
Food suitable for VegansPeanuts (50g)
4.9g29%
Poultry food products, turkey patties, breaded, battered and... (100g)
4.7g28%
Beef Thymus (100g)
4.7g27%





Food group ranking ordered by value in polyunsaturated fat

Food group ranking ordered by value in polyunsaturated fat
Food
Group
max intakes
per portion
Legumes17g101%
Nuts, Seeds14g83%
Fats, Oils9.6g56%
Fast Foods8.8g52%
Snacks8.2g48%
Finfish, Shellfish7.8g46%
Baked Products5.8g34%
Sweets5.8g34%
Vegetables, Vegetable Products5.2g31%
Poultry Products4.7g28%
Beef Products4.7g27%
Pork Products3.9g23%
Mixed Dishes3.3g19%
Lamb, Veal, Game3.2g19%
Soups, Sauces, Gravies2.6g16%
Fruits, Fruit Juices2.5g15%
Sausages, Luncheon Meats2.3g14%
Dairy, Egg Products2.3g14%
Breakfast Cereals2.3g14%
Beverages1.7g10%
Cereals1.5g9%
Spices and Herbs0.21g1%
Plain WatersNR
Sparkling WatersNR





Polyunsaturated fat: daily intakes recommendations

Polyusaturated Fat Daily Intakes must account for one third of the total Lipid Energy Intakes.