Top 30 Foods High in Polyunsaturated Fat

walnuts - foods high in polyunsaturated fatsPolyunsaturated fats are essential to our health, just like other types of fat. However, unlike saturated fat, which can be manufactured by the body, and monounsaturated fat, which can be manufactured from saturated fats, there are a number of fatty acids that are polyunsaturated.

These are called essential fatty acids: this means the body is not able to manufacture them, and these need to be obtained from foods.

It is important to note that among these polyunsaturated fats, omega 6 fatty acids consumption should not exceed omega 3 fatty acids consumption too much. This means that all the foods that contain high amounts of omega 6 fatty acids should be avoided or consumed in very small amounts.

Here are the top 30 foods high in polyunsaturated fats:


We can see that foods highest in polyunsaturated fats include vegetable oils, walnuts and Brazil nuts, as well as poppy, flax, and chia seeds. Almonds and olive oil are also relatively high in these fatty acids.

Now, for your reference, below is the chart from this article about foods high in omega 3s. This chart will show you how omega 3 fatty acids appear in small amounts in common foods. You will immediately understand why foods high in omega 6, such as vegetable oils, should be avoided: they contain a far too high ratio omega6/omega3:


This means that vegetable oils should be avoided, and that nuts and seeds that contain omega6 fatty acids should be consumed in moderation.

Share these charts with your friends, so they too can pick the right foods!

USDA Database –
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  1. Lisa

    Hi Anne

    I get very dry skin within 3 days when ommitting meat. What shall I eat instead?

    • Anne Guillot

      Hi Lisa, usually, skin will be better when you eat polyunsaturated fat ; in Switzerland you probably have good quality flax oil, you can have 1-2 teaspoon a day, plus a few nuts (Walnüsse). Try this, to see if it helps.


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