Polyunsaturated fat: what it does & best food sources
What it is
Polyunsaturated fats are found in safflower, sunflower, corn and soy oil. They include the omega-6 and omega-3 fatty acids. NIH MedlinePlusUS National Academies (DRIs)
How much do adults need?
- US Omega-6: 5–10 % of daily calories; omega-3 (ALA): 0.6–1.2 % (US National Academies acceptable ranges). US National Academies (DRIs)
Most per portion
| Food | Portion | Polyunsaturated fat |
|---|---|---|
 Walnuts | 30 g | 15.5 g |
 Walnut oil | 10 g | 6.9 g |
 Tofu | 150 g | 5.1 g |
 Hummus | 50 g | 4.8 g |
 Trout | 125 g | 4.4 g |
 Salmon | 125 g | 4.3 g |
 Sunflower seeds | 15 g | 4 g |
 Chia seeds | 15 g | 3.8 g |
 Pumpkin seeds | 15 g | 3.5 g |
 Tahini (sesame paste) | 15 g | 3.4 g |
 Herring | 125 g | 3.4 g |
 Linseed (flaxseed) oil | 5 g | 3.4 g |
 Edamame (immature soya beans) | 100 g | 3.2 g |
 Sardines in oil, drained | 90 g | 2.9 g |
 Brazil nuts | 10 g | 2.9 g |
Per normal portion. Values from BLS 4.0.
Sources
- Dietary fats explained — NIH MedlinePlus (National Library of Medicine)
- Dietary Reference Intakes — reference values for macronutrients (tables published by Health Canada) — US National Academies (DRIs)
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut