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

121 results
Name
Polyunsaturated Fats
Data source
+ 1
California Avocados (Avocados, raw, California) 1 cup, pureed
4.177g
Standard Release (Common)
+ 2
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
3.855g
Standard Release (Common)
+ 3
Fried Yellow Plantains (Plantains, yellow, fried, Latino restaurant) 1 cup
3.845g
Standard Release (Common)
+ 4
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
3.65g
Standard Release (Common)
+ 5
Passion Fruit (Granadilla) (Passion-fruit, (granadilla), purple, raw) 1 cup
0.97g
Standard Release (Common)
+ 6
Grapefruit Juice (Grapefruit juice, pink or red, with added calcium) 8 fl oz
0.71g
Standard Release (Common)
+ 7
Guavas (Guavas, common, raw) 1 cup
0.662g
Standard Release (Common)
+ 8
Strawberry Guavas (Guavas, strawberry, raw) 1 cup
0.617g
Standard Release (Common)
+ 9
Dried Blueberries (Sweetened) (Blueberries, dried, sweetened) 1/4 cup
0.52g
Standard Release (Common)
+ 10
Kiwifruit (Kiwifruit, green, raw) 1 cup, sliced
0.517g
Standard Release (Common)
+ 11
Gooseberries (Gooseberries, raw) 1 cup
0.476g
Standard Release (Common)
+ 12
Raspberries (Raspberries, raw) 1 cup
0.461g
Standard Release (Common)
+ 13
Blueberries (Frozen) (Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed
0.432g
Standard Release (Common)
+ 14
Blackberries (Blackberries, raw) 1 cup
0.403g
Standard Release (Common)
+ 15
Elderberries (Elderberries, raw) 1 cup
0.358g
Standard Release (Common)
+ 16
Feijoa (Feijoa, raw) 1 cup, pureed
0.33g
Standard Release (Common)
+ 17
Cherimoya (Cherimoya, raw) 1 cup, pieces
0.301g
Standard Release (Common)
+ 18
Mulberries (Mulberries, raw) 1 cup
0.29g
Standard Release (Common)
+ 19
Frozen Loganberries (Loganberries, frozen) 1 cup, unthawed
0.259g
Standard Release (Common)
+ 20
Yellow Passion Fruit Juice (Passion-fruit juice, yellow, raw) 1 cup
0.262g
Standard Release (Common)
+ 21
Strawberries (Strawberries, raw) 1 cup, sliced
0.257g
Standard Release (Common)
+ 22
Lychee (Litchi, Li Zhi) (Litchis, raw) 1 cup
0.251g
Standard Release (Common)
+ 23
Dried Sweetened Mango (Mango, dried, sweetened) 100 grams
0.222g
Standard Release (Common)
+ 24
Prickly Pears (Prickly pears, raw) 1 fruit without refuse
0.219g
Standard Release (Common)
+ 25
Blueberries (Blueberries, raw) 1 cup
0.216g
Standard Release (Common)
+ 26
Frozen Sour Red Cherries (Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed
0.205g
Standard Release (Common)
+ 27
Starfruit (Carambola) (Carambola, (starfruit), raw) 1 cup, sliced
0.199g
Standard Release (Common)
+ 28
European Black Currants (Currants, european black, raw) 1 cup
0.2g
Standard Release (Common)
+ 29
Green Olives (Olives, pickled, canned or bottled, green) 5 olives
0.196g
Standard Release (Common)
+ 30
Frozen Boysenberries (Boysenberries, frozen, unsweetened) 1 cup, unthawed
0.195g
Standard Release (Common)
+ 31
Apple juice, canned or bottled, unsweetened, without added ascorbic acid 16 oz glass
0.193g
Standard Release (Common)
+ 32
Lemons (Without Peel) (Lemons, raw, without peel) 1 cup, sections
0.189g
Standard Release (Common)
+ 33
Mamey Sapote (Sapote, mamey, raw) 1 cup 1 inch pieces
0.17g
Standard Release (Common)
+ 34
Melon Balls (Melon balls, frozen) 1 cup, unthawed
0.17g
Standard Release (Common)
+ 35
Mammy Apple (Mammy-apple, (mamey), raw) 1/4 fruit
0.167g
Standard Release (Common)
+ 36
Nectarines (Nectarines, raw) 1 cup slices
0.162g
Standard Release (Common)
+ 37
Soursop (Soursop, raw) 1 cup, pulp
0.155g
Standard Release (Common)
+ 38
Jackfruit (Jackfruit, raw) 1 cup, sliced
0.155g
Standard Release (Common)
+ 39
Cantaloupe Melons (Melons, cantaloupe, raw) 1 cup, balls
0.143g
Standard Release (Common)
+ 40
Dried Peaches (Low-Moisture) (Peaches, dehydrated (low-moisture), sulfured, uncooked) 1/4 cup
0.144g
Standard Release (Common)
+ 41
Breadfruit (Breadfruit, raw) 1 cup
0.145g
Standard Release (Common)
+ 42
Sour Red Cherries (Cherries, sour, red, raw) 1 cup, without pits
0.14g
Standard Release (Common)
+ 43
Pomegranates (Pomegranates, raw) 1 cup
0.137g
Standard Release (Common)
+ 44
Loquats (Biwa, Chinese Plum, Akidini) (Loquats, raw) 1 cup, cubed
0.136g
Standard Release (Common)
+ 45
Pears (Pears, raw) 1 cup, slices
0.132g
Standard Release (Common)
+ 46
Yellow Peaches (Peaches, yellow, raw) 1 cup slices
0.132g
Standard Release (Common)
+ 47
Tangerines (Tangerines, (mandarin oranges), raw) 1 cup, sections
0.127g
Standard Release (Common)
+ 48
Wild Blueberries (Frozen) (Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program)) 1 cup, frozen
0.126g
Standard Release (Common)
+ 49
Rhubarb (Rhubarb, raw) 1 cup, diced
0.121g
Standard Release (Common)
+ 50
Frozen Strawberries (Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, thawed
0.119g
Standard Release (Common)
+ 51
Apricots (Apricots, raw) 1 cup, halves
0.119g
Standard Release (Common)
+ 52
Mangos (Mangos, raw) 1 cup pieces
0.117g
Standard Release (Common)
+ 53
California Valencia Oranges (Oranges, raw, California, valencias) 1 cup sections, without membranes
0.108g
Standard Release (Common)
+ 54
Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) 16 oz glass
0.111g
Standard Release (Common)
+ 55
Bananas (Bananas, raw) 1 cup, sliced
0.11g
Standard Release (Common)
+ 56
Dried Peaches (Peaches, dried, sulfured, uncooked) 1 oz (about 2 halves)
0.104g
Standard Release (Common)
+ 57
Sugar Apples (Sweetsop) (Sugar-apples, (sweetsop), raw) 1 cup, pulp
0.1g
Standard Release (Common)
+ 58
Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) 1 cup
0.099g
Standard Release (Common)
+ 59
Honeydew Melon (Melons, honeydew, raw) 1 cup, diced (approx 20 pieces per cup)
0.1g
Standard Release (Common)
+ 60
Tangerine Juice (Tangerine juice, raw) 1 cup
0.099g
Standard Release (Common)
+ 61
Crabapples (Crabapples, raw) 1 cup slices
0.097g
Standard Release (Common)
+ 62
Red And White Currants (Currants, red and white, raw) 1 cup
0.099g
Standard Release (Common)
+ 63
Dried Bananas (Banana Powder) (Bananas, dehydrated, or banana powder) 1 oz
0.096g
Standard Release (Common)
+ 64
Grapes (Grapes, american type (slip skin), raw) 1 cup
0.094g
Standard Release (Common)
+ 65
Figs (Figs, raw) 1 large (2-1/2 inch dia)
0.092g
Standard Release (Common)
+ 66
Jumbo Olives (Olives, ripe, canned (jumbo-super colossal)) 1 super colossal
0.088g
Standard Release (Common)
+ 67
Canned Orange Juice (Orange juice, canned, unsweetened) 1 cup
0.085g
Standard Release (Common)
+ 68
Acerola, (west indian cherry), raw 1 cup
0.088g
Standard Release (Common)
+ 69
Papaya (Papayas, raw) 1 cup 1 inch pieces
0.084g
Standard Release (Common)
+ 70
Dried Figs (Figs, dried, uncooked) 3 figs
0.083g
Standard Release (Common)
+ 71
Pink Grapefruit (Grapefruit, raw, pink and red, all areas) 1 cup sections, with juice
0.083g
Standard Release (Common)
+ 72
Pears Canned In Syrup (Pears, canned, extra heavy syrup pack, solids and liquids) 1 cup, halves
0.08g
Standard Release (Common)
+ 73
Florida Oranges (Oranges, raw, Florida) 1 cup sections, without membranes
0.078g
Standard Release (Common)
+ 74
Sweet Cherries (Cherries, sweet, raw) 1 cup, without pits
0.08g
Standard Release (Common)
+ 75
Watermelon (Watermelon, raw) 1 cup, balls
0.077g
Standard Release (Common)
+ 76
Olives (Olives, ripe, canned (small-extra large)) 3 olives
0.075g
Standard Release (Common)
+ 77
Orange Juice From Concentrate (Orange juice, chilled, includes from concentrate) 1 cup
0.075g
Standard Release (Common)
+ 78
Orange Juice With Added Calcium And Vitamin D (Orange juice, chilled, includes from concentrate, with added calcium and vitamin D) 1 cup
0.075g
Standard Release (Common)
+ 79
Orange Juice With Added Calcium (Orange juice, chilled, includes from concentrate, with added calcium) 1 cup
0.075g
Standard Release (Common)
+ 80
Raw Tamarind (Tamarinds, raw) 1 cup, pulp
0.071g
Standard Release (Common)
+ 81
Purple Passion Fruit Juice (Passion-fruit juice, purple, raw) 1 cup
0.072g
Standard Release (Common)
+ 82
Fuyu Persimmon (Persimmons, japanese, raw) 1 fruit (2-1/2 inch dia)
0.072g
Standard Release (Common)
+ 83
Plums (Plums, raw) 1 cup, sliced
0.073g
Standard Release (Common)
+ 84
Dried Cranberries (Sweetened) (Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program)) 1/4 cup
0.073g
Standard Release (Common)
+ 85
Red Or Green Grapes (European) (Grapes, red or green (European type, such as Thompson seedless), raw) 1 cup
0.072g
Standard Release (Common)
+ 86
Asian Pears (Pears, asian, raw) 1 fruit 2-1/4 inch high x 2-1/2 inch dia
0.067g
Standard Release (Common)
+ 87
Casaba Melon (Melons, casaba, raw) 1 cup, cubes
0.066g
Standard Release (Common)
+ 88
Pineapple (Pineapple, raw, all varieties) 1 cup, chunks
0.066g
Standard Release (Common)
+ 89
Apples (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) 1 cup, quartered or chopped
0.064g
Standard Release (Common)
+ 90
Pink Grapefruit Juice (Grapefruit juice, pink, raw) 1 cup
0.059g
Standard Release (Common)
+ 91
Cranberries (Cranberries, raw) 1 cup, chopped
0.061g
Standard Release (Common)
+ 92
White Grapefruit Juice (Grapefruit juice, white, raw) 1 cup
0.059g
Standard Release (Common)
+ 93
Lime Juice (Lime juice, raw) 1 cup
0.056g
Standard Release (Common)
+ 94
Grapefruit (Grapefruit, raw, pink and red and white, all areas) 1 cup sections, with juice
0.055g
Standard Release (Common)
+ 95
White Florida Grapefruit (Grapefruit, raw, white, Florida) 1 cup sections, with juice
0.055g
Standard Release (Common)
+ 96
Grape Juice (With Added Vitamin C) (Grape juice, canned or bottled, unsweetened, with added ascorbic acid) 1 cup
0.056g
Standard Release (Common)
+ 97
California Grapefruit (Grapefruit, raw, pink and red, California and Arizona) 1 cup sections, with juice
0.055g
Standard Release (Common)
+ 98
Florida Grapefruit (Grapefruit, raw, pink and red, Florida) 1 cup sections, with juice
0.055g
Standard Release (Common)
+ 99
White Grapefruit (Grapefruit, raw, white, all areas) 1 cup sections, with juice
0.055g
Standard Release (Common)
+ 100
White California Grapefruit (Grapefruit, raw, white, California) 1 cup sections, with juice
0.055g
Standard Release (Common)
+ 101
Navel Oranges (Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)) 1 cup sections, without membranes
0.051g
Standard Release (Common)
+ 102
Frozen Raspberries (Raspberries, frozen, red, unsweetened) 1 cup, unthawed
0.048g
Standard Release (Common)
+ 103
Prunes (Low-Moisture) (Prunes, dehydrated (low-moisture), uncooked) 1oz
0.045g
Standard Release (Common)
+ 104
Quinces (Quinces, raw) 1 fruit without refuse
0.046g
Standard Release (Common)
+ 105
Oranges (Oranges, raw, all commercial varieties) 1 cup, sections
0.045g
Standard Release (Common)
+ 106
Dried Pears (Pears, dried, sulfured, uncooked) 1 oz (2 halves)
0.042g
Standard Release (Common)
+ 107
Apples (Without Skin) (Apples, raw, without skin) 1 cup slices
0.041g
Standard Release (Common)
+ 108
Limes (Limes, raw) 1 fruit (2 inch dia)
0.037g
Standard Release (Common)
+ 109
Low-Moisture Dried Apricots (Apricots, dehydrated (low-moisture), sulfured, uncooked) 1oz
0.034g
Standard Release (Common)
+ 110
Kumquats (Kumquats, raw) 1 fruit without refuse
0.032g
Standard Release (Common)
+ 111
Sapodilla (Sapodilla, raw) 1 cup, pulp
0.027g
Standard Release (Common)
+ 112
Dried Apples (Apples, dried, sulfured, uncooked) 1 oz (5 rings)
0.026g
Standard Release (Common)
+ 113
Dried Apricots (Apricots, dried, sulfured, uncooked) 1 oz handful
0.021g
Standard Release (Common)
+ 114
Canned Prune Juice (Prune juice, canned) 1 cup
0.018g
Standard Release (Common)
+ 115
Prunes (Dried Plums) (Plums, dried (prunes), uncooked) 3 prunes
0.019g
Standard Release (Common)
+ 116
Golden Seedless Raisins (Raisins, golden, seedless) 1 oz handful
0.016g
Standard Release (Common)
+ 117
Raisins (Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)) 50 raisins
0.014g
Standard Release (Common)
+ 118
Zante Currants (Currants, zante, dried) 1 oz handful
0.013g
Standard Release (Common)
+ 119
Dried Lychees (Litchis, Li Zhi) (Litchis, dried) 1 fruit
0.009g
Standard Release (Common)
+ 120
Raw Plantains (Plantains, yellow, raw) 1 cup, sliced
0g
Standard Release (Common)
+ 121
Dates (Deglet Noor) (Dates, deglet noor) 3 dates
0.004g
Standard Release (Common)