Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Grains and Pasta Highest in Polyunsaturated Fats

31 results
Name
Polyunsaturated Fats
Data source
+ 1
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
3.955g
Standard Release (Common)
+ 2
Raw Oat Bran (Oat bran, raw) 1 cup
2.6g
Standard Release (Common)
+ 3
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
1.998g
Standard Release (Common)
+ 4
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
1.998g
Standard Release (Common)
+ 5
Quinoa, cooked 1 cup
1.994g
Standard Release (Common)
+ 6
Uncooked Buckwheat (Buckwheat) 1 cup
1.766g
Standard Release (Common)
+ 7
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
1.698g
Standard Release (Common)
+ 8
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
1.308g
Standard Release (Common)
+ 9
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
0.883g
Standard Release (Common)
+ 10
Cooked Millet (Millet, cooked) 1 cup
0.884g
Standard Release (Common)
+ 11
Cooked Oat Bran (Oat bran, cooked) 1 cup
0.742g
Standard Release (Common)
+ 12
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
0.739g
Standard Release (Common)
+ 13
Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
0.672g
Standard Release (Common)
+ 14
Hominy, canned, white 1 cup
0.658g
Standard Release (Common)
+ 15
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
0.577g
Standard Release (Common)
+ 16
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
0.558g
Standard Release (Common)
+ 17
Rice Bran (Rice bran, crude) 1 tablespoon
0.552g
Standard Release (Common)
+ 18
Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup
0.455g
Standard Release (Common)
+ 19
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
0.418g
Standard Release (Common)
+ 20
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
0.404g
Standard Release (Common)
+ 21
Cooked Wild Rice (Wild rice, cooked) 1 cup
0.349g
Standard Release (Common)
+ 22
Cooked Pearled Barley (Barley, pearled, cooked) 1 cup
0.336g
Standard Release (Common)
+ 23
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
0.316g
Standard Release (Common)
+ 24
Yellow Cornmeal (Grits) (Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt) 1 cup
0.303g
Standard Release (Common)
+ 25
Cooked Bulgur (Bulgur, cooked) 1 cup
0.178g
Standard Release (Common)
+ 26
Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup
0.128g
Standard Release (Common)
+ 27
Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup
0.12g
Standard Release (Common)
+ 28
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
0.104g
Standard Release (Common)
+ 29
Couscous, cooked 1 cup, cooked
0.1g
Standard Release (Common)
+ 30
Rice Noodles (Cooked) (Rice noodles, cooked) 1 cup
0.04g
Standard Release (Common)
+ 31
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup
0.035g
Standard Release (Common)