Nutrient Ranking Tool
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Dairy and Egg Products Highest in Polyunsaturated Fats

118 results
Name
Polyunsaturated Fats
Data source
+ 1
Egg Omelet (Egg, whole, cooked, omelet) 1 large
1.654g
Standard Release (Common)
+ 2
Fried Eggs (Egg, whole, cooked, fried) 1 large
1.495g
Standard Release (Common)
+ 3
Scrambled Eggs (Egg, whole, cooked, scrambled) 1 large
1.482g
Standard Release (Common)
+ 4
Light Whipping Cream (Cream, fluid, light whipping) 1 cup, whipped
1.061g
Standard Release (Common)
+ 5
Eggs (Raw) (Egg, whole, raw, fresh) 1 large
0.956g
Standard Release (Common)
+ 6
Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass
0.952g
Standard Release (Common)
+ 7
Poached Eggs (Egg, whole, cooked, poached) 1 large
0.952g
Standard Release (Common)
+ 8
Raw Egg Yolks (Egg, yolk, raw, fresh) 1 large
0.715g
Standard Release (Common)
+ 9
Hard Boiled Eggs (Egg, whole, cooked, hard-boiled) 1 large
0.707g
Standard Release (Common)
+ 10
Ice cream cookie sandwich 1 serving
0.695g
Standard Release (Common)
+ 11
High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass
0.664g
Standard Release (Common)
+ 12
Grated Parmesan Cheese (Low-Sodium) (Cheese, parmesan, low sodium) 1 cup, grated
0.659g
Standard Release (Common)
+ 13
Ricotta Cheese (Cheese, ricotta, whole milk) 1/2 cup
0.552g
Standard Release (Common)
+ 14
Gruyere Cheese (Cheese, gruyere) 1 oz
0.492g
Standard Release (Common)
+ 15
Buttermilk (Milk, buttermilk, fluid, whole) 1 cup
0.485g
Standard Release (Common)
+ 16
Ghee (Clarified Butter) (Butter oil, anhydrous) 1 tbsp
0.473g
Standard Release (Common)
+ 17
Fontina Cheese (Cheese, fontina) 1 oz
0.47g
Standard Release (Common)
+ 18
Heavy Whipping Cream (Cream, fluid, heavy whipping) 1 fl oz
0.468g
Standard Release (Common)
+ 19
Plain Greek Yogurt (Full Fat) (Yogurt, Greek, plain, whole milk) 100 grams
0.469g
Standard Release (Common)
+ 20
Unsalted Butter (Butter, without salt) 1 tbsp
0.427g
Standard Release (Common)
+ 21
Dried Eggs (Egg, whole, dried) 1 tbsp
0.416g
Standard Release (Common)
+ 22
Sharp Cheddar Cheese (Cheese, cheddar, sharp, sliced) 1 slice (1 oz)
0.401g
Standard Release (Common)
+ 23
Soft Serve Chocolate Ice Cream (Ice cream, soft serve, chocolate) 1/2 cup
0.396g
Standard Release (Common)
+ 24
Grated Parmesan (Cheese, parmesan, grated) 1 oz
0.394g
Standard Release (Common)
+ 25
Swiss Cheese (Cheese, swiss) 1 oz
0.381g
Standard Release (Common)
+ 26
Roquefort (Cheese, roquefort) 1 oz
0.375g
Standard Release (Common)
+ 27
Processed American Cheese (With Vitamin D) (Cheese, pasteurized process, American, fortified with vitamin D) 1 oz
0.365g
Standard Release (Common)
+ 28
Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass
0.356g
Standard Release (Common)
+ 29
Queso Blanco (Cheese, white, queso blanco) 1/4 cup
0.345g
Standard Release (Common)
+ 30
Queso Fresco (Cheese, fresh, queso fresco) 1/4 cup
0.332g
Standard Release (Common)
+ 31
Lowfat Ricotta (Cheese, ricotta, part skim milk) 1/2 cup
0.322g
Standard Release (Common)
+ 32
American Cheese (Cheese food, pasteurized process, American, vitamin D fortified) 1 oz
0.298g
Standard Release (Common)
+ 33
Mozzarella (Hard And Lowfat) (Cheese, mozzarella, low moisture, part-skim) 1 oz
0.289g
Standard Release (Common)
+ 34
Neufchatel Cheese (Cheese, neufchatel) 1 oz
0.275g
Standard Release (Common)
+ 35
Low-Sodium Cheddar Cheese (Cheese, low-sodium, cheddar or colby) 1 oz
0.276g
Standard Release (Common)
+ 36
Colby Cheese (Cheese, colby) 1 oz
0.271g
Standard Release (Common)
+ 37
Cheddar Cheese (Cheese, cheddar (Includes foods for USDA's Food Distribution Program)) 1 oz
0.268g
Standard Release (Common)
+ 38
Gjetost Cheese (Cheese, gjetost) 1 oz
0.266g
Standard Release (Common)
+ 39
Monterey Cheese (Cheese, monterey) 1 oz
0.255g
Standard Release (Common)
+ 40
Queso Chihuahua (Cheese, mexican, queso chihuahua) 1 oz
0.253g
Standard Release (Common)
+ 41
Cheshire Cheese (Cheese, cheshire) 1 oz
0.247g
Standard Release (Common)
+ 42
Mexican Blend Cheese (Cheese, Mexican blend) 1/4 cup shredded
0.242g
Standard Release (Common)
+ 43
Hard Goat Cheese (Cheese, goat, hard type) 1 oz
0.24g
Standard Release (Common)
+ 44
Light Cream (Coffe Cream) (Cream, fluid, light (coffee cream or table cream)) 1 fl oz
0.237g
Standard Release (Common)
+ 45
Brie Cheese (Cheese, brie) 1 oz
0.235g
Standard Release (Common)
+ 46
Caraway Cheese (Cheese, caraway) 1 oz
0.236g
Standard Release (Common)
+ 47
Plain Yogurt (Full Fat) (Yogurt, plain, whole milk) 1 cup (8 fl oz)
0.225g
Standard Release (Common)
+ 48
Blue Cheese (Cheese, blue) 1 oz
0.227g
Standard Release (Common)
+ 49
Hard Mozzarella (Cheese, mozzarella, whole milk, low moisture) 1 oz
0.221g
Standard Release (Common)
+ 50
Low Fat Chocolate Milk (Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D) 1 cup
0.223g
Standard Release (Common)
+ 51
Brick Cheese (Cheese, brick) 1 oz
0.223g
Standard Release (Common)
+ 52
Provolone Cheese (Cheese, provolone) 1 oz
0.218g
Standard Release (Common)
+ 53
Mozzarella (Cheese, mozzarella, whole milk) 1 oz
0.217g
Standard Release (Common)
+ 54
Cream Cheese (Cheese, cream) 1 tbsp
0.215g
Standard Release (Common)
+ 55
Dehydrated Milk (Milk, dry, whole, with added vitamin D) 1/4 cup
0.213g
Standard Release (Common)
+ 56
American Cheese Spread (Cheese spread, pasteurized process, American) 1 slice
0.212g
Standard Release (Common)
+ 57
Hot Cocoa (Milk, chocolate beverage, hot cocoa, homemade) 1 cup
0.21g
Standard Release (Common)
+ 58
Port De Salut Cheese (Cheese, port de salut) 1 oz
0.207g
Standard Release (Common)
+ 59
Processed Pimento Cheese (Cheese, pasteurized process, pimento) 1 slice (3/4 oz)
0.207g
Standard Release (Common)
+ 60
Camambert (Cheese, camembert) 1 oz
0.206g
Standard Release (Common)
+ 61
Tilsit Cheese (Cheese, tilsit) 1 oz
0.205g
Standard Release (Common)
+ 62
Cold Pack American Cheese (Cheese food, cold pack, American) 1 oz
0.204g
Standard Release (Common)
+ 63
Gouda Cheese (Cheese, gouda) 1 oz
0.187g
Standard Release (Common)
+ 64
Muenster Cheese (Cheese, muenster) 1 oz
0.188g
Standard Release (Common)
+ 65
Edam Cheese (Cheese, edam) 1 oz
0.189g
Standard Release (Common)
+ 66
Processed Swiss Cheese (Cheese, pasteurized process, swiss) 1 oz
0.177g
Standard Release (Common)
+ 67
Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass
0.171g
Standard Release (Common)
+ 68
Low Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, lowfat) 1 container (5.3 oz)
0.17g
Standard Release (Common)
+ 69
Romano Cheese (Cheese, romano) 1 oz
0.168g
Standard Release (Common)
+ 70
Half And Half Cream (Cream, fluid, half and half) 1 fl oz
0.167g
Standard Release (Common)
+ 71
Feta Cheese (Cheese, feta) 1 oz
0.168g
Standard Release (Common)
+ 72
Hard Grated Parmesan (Cheese, parmesan, hard) 1 oz
0.162g
Standard Release (Common)
+ 73
Breast Milk (Human) (Milk, human, mature, fluid) 1 fl oz
0.153g
Standard Release (Common)
+ 74
Low Fat Greek Yogurt (Yogurt, Greek, plain, lowfat) 1 container (7 oz)
0.152g
Standard Release (Common)
+ 75
Salted Butter (Butter, salted) 1 pat (1 inch sq, 1/3 inch high)
0.152g
Standard Release (Common)
+ 76
Low Fat Provolone (Cheese, provolone, reduced fat) 1 oz
0.145g
Standard Release (Common)
+ 77
Soft Goat Cheese (Cheese, goat, soft type) 1 oz
0.142g
Standard Release (Common)
+ 78
Cottage Cheese (Blended) (Cheese, cottage, creamed, large or small curd) 4 oz
0.139g
Standard Release (Common)
+ 79
Cottage Cheese (Blended With Fruit) (Cheese, cottage, creamed, with fruit) 4 oz
0.14g
Standard Release (Common)
+ 80
Low Fat Mozzarella (Cheese, mozzarella, part skim milk) 1 oz
0.134g
Standard Release (Common)
+ 81
Sweetened Condensed Milk (Milk, canned, condensed, sweetened) 1 fl oz
0.129g
Standard Release (Common)
+ 82
Whipped Butter (Salted) (Butter, whipped, with salt) 1 pat (1 inch sq, 1/3 inch high)
0.127g
Standard Release (Common)
+ 83
Low Fat Yogurt (Yogurt, plain, low fat) 1 cup (8 fl oz)
0.108g
Standard Release (Common)
+ 84
Cultured Sour Cream (Cream, sour, cultured) 1 tbsp
0.096g
Standard Release (Common)
+ 85
Lowfat Cottage Cheese (2%) (Cheese, cottage, lowfat, 2% milkfat) 4 oz
0.094g
Standard Release (Common)
+ 86
Limburger Cheese (Cheese, limburger) 1 cubic inch
0.089g
Standard Release (Common)
+ 87
Lowfat Buttermilk (Milk, buttermilk, fluid, cultured, lowfat) 1 cup
0.081g
Standard Release (Common)
+ 88
Low Fat Fruit Yogurt (With Vitamin D) (Yogurt, fruit, low fat, 10 grams protein per 8 ounce, fortified with vitamin D) 1 cup (8 fl oz)
0.076g
Standard Release (Common)
+ 89
Lowfat Sour Cream (Cream, sour, reduced fat, cultured) 1 tbsp
0.067g
Standard Release (Common)
+ 90
Lowfat Cheddar Cheese (Cheese, low fat, cheddar or colby) 1 oz
0.063g
Standard Release (Common)
+ 91
Queso Cotija (Cheese, mexican, queso cotija) 2 tsp
0.059g
Standard Release (Common)
+ 92
Low Fat Sour Cream (Sour cream, reduced fat) 1 tablespoon
0.06g
Standard Release (Common)
+ 93
Goat Milk (Milk, goat, fluid, with added vitamin D) 1 fl oz
0.045g
Standard Release (Common)
+ 94
Shredded Parmesan (Cheese, parmesan, shredded) 1 tbsp
0.033g
Standard Release (Common)
+ 95
Whipped Cream (Cream, whipped, cream topping, pressurized) 1 tbsp
0.025g
Standard Release (Common)
+ 96
Sweet Whey Fluid (Whey, sweet, fluid) 1 cup
0.027g
Standard Release (Common)
+ 97
Non Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, nonfat) 1 container (5.3 oz)
0.021g
Standard Release (Common)
+ 98
Non Fat Greek Yogurt (Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)) 1 container
0.02g
Standard Release (Common)
+ 99
Imitation Sour Cream (Sour cream, imitation, cultured) 1 oz
0.016g
Standard Release (Common)
+ 100
Non Fat Greek Vanilla Yogurt (Yogurt, Greek, vanilla, nonfat) 1 container (5.3 oz)
0.014g
Standard Release (Common)
+ 101
Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass
0.015g
Standard Release (Common)
+ 102
Non Fat Yogurt (Yogurt, plain, skim milk) 1 cup (8 fl oz)
0.012g
Standard Release (Common)
+ 103
Fat Free Cream Cheese (Cheese, cream, fat free) 1 tbsp
0.01g
Standard Release (Common)
+ 104
Lowfat Cottage Cheese (1%) (Cheese, cottage, lowfat, 1% milkfat) 1 oz
0.009g
Standard Release (Common)
+ 105
Mozzarella Cheese (Non-Fat Or Fat Free) (Cheese, mozzarella, nonfat) 1 oz
0g
Standard Release (Common)
+ 106
Nonfat American Cheese (Cheese, American, nonfat or fat free) 1 serving
0g
Standard Release (Common)
+ 107
Evaporated Milk (Milk, canned, evaporated, nonfat, with added vitamin A and vitamin D) 1 fl oz
0.002g
Standard Release (Common)
+ 108
Egg White Powder (Egg, white, dried, stabilized, glucose reduced) 1 tbsp
0.003g
Standard Release (Common)
+ 109
Fat Free Swiss Cheese (Cheese, Swiss, nonfat or fat free) 1 serving
0g
Standard Release (Common)
+ 110
Non Fat Vanilla Yogurt (Yogurt, vanilla, non-fat) 1 cup (8 fl oz)
0g
Standard Release (Common)
+ 111
Dried Sweet Whey Powder (Whey, sweet, dried) 1 tbsp
0.003g
Standard Release (Common)
+ 112
Cheddar Cheese (Non-Fat Or Fat Free) (Cheese, cheddar, nonfat or fat free) 1 serving
0g
Standard Release (Common)
+ 113
Fat Free Chocolate Milk (Milk, chocolate, fat free, with added vitamin A and vitamin D) 100 grams
0g
Standard Release (Common)
+ 114
Nonfat Cottage Cheese (Cheese, cottage, nonfat, uncreamed, dry, large or small curd) 4 oz
0.003g
Standard Release (Common)
+ 115
Raw Egg Whites (Egg, white, raw, fresh) 1 large
0g
Standard Release (Common)
+ 116
Nonfat Chocolate Yogurt (Yogurt, chocolate, nonfat milk, fortified with vitamin D) 1 container (6 oz)
0g
Standard Release (Common)
+ 117
Fat Free Sour Cream (Sour cream, fat free) 1 tablespoon
0g
Standard Release (Common)
+ 118
Dried Whey Powder (Acid) (Whey, acid, dried) 1 tbsp
0.001g
Standard Release (Common)