EXPLORE A NUTRIENT
Fatty acids, total polyunsaturated
Discover how amounts vary across foods, on a shared basis for comparison.
Understand this nutrient ↓What is it?
USDA reporting category: Fatty acids, total polyunsaturated. The category is not represented by a single verified structure. [1]
A conceptual representation, not a molecular structure.
Description, source and attribution
A conceptual grouping, not a molecular structure. This reporting category contains multiple components or represents a calculated quantity.
Original Bitameans conceptual/fallback artwork; not a chemical structure. Source · Reuse terms
Source check:
A COMMON BASIS
Foods, per 100 g
170 foods with data 36 not reported, excluded from ranking
- Brown rice
Cooked, long-grain. The USDA source description does not state added salt.
0.366 g - Coconut
Raw coconut flesh.
0.366 g - Halibut
Fish, halibut, Atlantic and Pacific, cooked, dry heat, exactly as identified by USDA.
0.352 g - Nutmeg
Spices, nutmeg, ground, exactly as identified by USDA.
0.35 g - Northern lobster
Crustaceans, lobster, northern, cooked, moist heat, exactly as identified by USDA.
0.34 g - Enriched pasta
Pasta, cooked, enriched, without added salt, exactly as identified by USDA.
0.326 g - Arugula
Arugula, raw, exactly as identified by USDA.
0.319 g - Gooseberry
Gooseberries, raw, exactly as identified by USDA.
0.317 g - Rice drink
Beverages, rice milk, unsweetened, exactly as identified by USDA.
0.313 g - Black-eyed peas
Cowpeas, catjang, mature seeds, cooked, boiled, without salt, exactly as identified by USDA.
0.303 g - Atlantic cod
Atlantic cod, cooked with dry heat.
0.292 g - Blackberries
Blackberries, raw, exactly as identified by USDA.
0.28 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 The original source contains a historical reference to the 2018 US partially hydrogenated oil rules; this is not a current regulatory update.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