EXPLORE A NUTRIENT
PUFA 20:4
Discover how amounts vary across foods, on a shared basis for comparison.
Understand this nutrient ↓What is it?
Fatty-acid notation 20:4 specifies 20 carbons and 4 double bonds. Listed forms remain separate. [1]
A conceptual representation, not a molecular structure.
Description, source and attribution
A labeled illustration of this USDA reporting identity and its unit per 100 g. The ruler is conceptual, not a nutrient amount. No exact molecular structure is implied; position, geometry and stereochemistry have not been inferred.
Original Q8pass Society measurement illustration; USDA reporting identity. Source · Reuse terms
Source check:
A COMMON BASIS
Foods, per 100 g
153 foods with data 53 not reported, excluded from ranking
- Shrimp
Mixed-species shrimp, cooked with moist heat; may contain moisture-retention additives.
0.067 g - Chicken breast
Roasted chicken breast, meat only, without skin; seasoning not specified.
0.06 g - Pork tenderloin
Roasted pork tenderloin, separable lean only; seasoning not specified.
0.057 g - Turkey breast
Roasted turkey breast from retail parts, meat only; seasoning not specified.
0.054 g - Channel catfish
Fish, catfish, channel, farmed, cooked, dry heat, exactly as identified by USDA.
0.053 g - Cream cheese
Cheese, cream, exactly as identified by USDA.
0.053 g - Cheddar cheese
Cheddar cheese; sodium reflects the source product.
0.051 g - Atlantic mackerel
Fish, mackerel, Atlantic, cooked, dry heat, exactly as identified by USDA.
0.051 g - Rainbow trout
Farmed rainbow trout, cooked with dry heat.
0.051 g - Lamb leg
Roasted lamb whole leg, shank and sirloin, separable lean only, choice, trimmed to 1/4 inch fat.
0.05 g - Swiss cheese
Cheese, swiss, exactly as identified by USDA.
0.046 g - Snapper
Fish, snapper, mixed species, cooked, dry heat, exactly as identified by USDA.
0.044 g
All results are sorted before pagination. Bars compare amounts within this search; they do not indicate health benefits. Not reported does not mean zero.
UNDERSTAND THE DATA
What it means for your diet
This source explains dietary fats and the distinction between saturated, unsaturated and trans fats. A family-level explanation does not establish the effects, an intake target or a supplement dose for every individual fatty-acid isomer. The original source contains a historical reference to the 2018 US partially hydrogenated oil rules; this is not a current regulatory update.
Ranking amounts describe foods, not supplement doses. A high rank does not mean you should consume more. Source recommendations and cautions retain their original population and scope.
Dietary Fats [1]
Source: MedlinePlus, National Library of Medicine. Original health-topic summary, reproduced with attribution.
Fat is a type of nutrient. You need some fat in your diet but not too much. Fats give you energy and help your body absorb vitamins. Dietary fat also plays a major role in your cholesterol levels.
But not all fats are the same. You should try to avoid:
- Saturated fats such as butter, solid shortening, and lard
- Trans fats. These are found in vegetable shortenings, some margarines, crackers, cookies, snack foods, and other foods made with or fried in partially hydrogenated oils (PHOs). By 2018, most U.S. companies will not be allowed to add PHOs to food.
Try to replace them with oils such as canola, olive, safflower, sesame, or sunflower. Of course, eating too much fat will put on the pounds. Fat has twice as many calories as proteins or carbohydrates.
NIH: National Heart, Lung, and Blood Institute
Identity and structure sources
- USDA FoodData Central: Foundation Foods Documentation · Accessed 2026-09-13