Nutrient Ranking Tool

Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.

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Meats Highest in Polyunsaturated Fats

119 results

		Name	Polyunsaturated Fats	Data source
+	1	Cooked Kielbasa Sausage (Kielbasa, fully cooked, pan-fried) 1 link	20.195g	Standard Release (Common)
+	2	Raw Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, raw) 1 thigh with skin	6.691g	Standard Release (Common)
+	3	Roasted Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, cooked, roasted) 1 leg, with skin (sum of drumstick+thigh+back)	4.786g	Standard Release (Common)
+	4	Roasted Country-Style Roasted Pork Ribs (Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, roasted) 1 rack	4.101g	Standard Release (Common)
+	5	Roasted Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, cooked, roasted) 1 thigh with skin	4.1g	Standard Release (Common)
+	6	Braised Pork Chops (With Fat) (Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, braised) 1 chop	4.013g	Standard Release (Common)
+	7	Pepperoni (Pepperoni, beef and pork, sliced) 3 oz	3.789g	Standard Release (Common)
+	8	Broiled Turkey Patties (Turkey, ground, 85% lean, 15% fat, patties, broiled) 3 oz	3.542g	Standard Release (Common)
+	9	Chicken Hotdog (Frankfurter, chicken) 3 oz	3.292g	Standard Release (Common)
+	10	Roasted Boneless Skinless Chicken Leg (Chicken, broilers or fryers, leg, meat only, cooked, roasted) 1 leg (sum of drumstick+thigh+back meat only)	3.194g	Standard Release (Common)
+	11	Cooked Ground (Minced) Pork (Pork, fresh, ground, cooked) 6oz	3.179g	Standard Release (Common)
+	12	Dry Pork Salami (Salami, dry or hard, pork) 3oz	3.179g	Standard Release (Common)
+	13	Roasted Chicken Wings (Chicken, broilers or fryers, wing, meat and skin, cooked, roasted) 1 piece	3.052g	Standard Release (Common)
+	14	Turkey, ground (minced), 93% lean, 7% fat, patties, broiled (Turkey, ground, 93% lean, 7% fat, patties, broiled) 3 oz	3.013g	Standard Release (Common)
+	15	Roasted Pork Backribs (Pork, fresh, backribs, separable lean and fat, cooked, roasted) 3 oz	3g	Standard Release (Common)
+	16	Rendered Bacon Fat (Pork, bacon, rendered fat, cooked) 1 oz	2.95g	Standard Release (Common)
+	17	Raw Chicken Wings (Chicken, broilers or fryers, wing, meat and skin, raw) 1 piece	2.673g	Standard Release (Common)
+	18	Boneless Skinless Chicken Leg (Raw) (Chicken, broilers or fryers, leg, meat only, raw) 1 leg, bone and skin removed (sum of drumstick+thigh+back meat only)	2.549g	Standard Release (Common)
+	19	Roasted Cured Ham (13% Fat) (Pork, cured, ham, regular (approximately 13% fat), canned, roasted) 1 cup	2.492g	Standard Release (Common)
+	20	Braised Pork Spare Ribs (Pork, fresh, spareribs, separable lean and fat, cooked, braised) 3 oz	2.321g	Standard Release (Common)
+	21	Roasted Ham (Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted) 1 cup, diced	2.268g	Standard Release (Common)
+	22	Pork Bratwurst (Bratwurst, pork, cooked) 1 link cooked	2.237g	Standard Release (Common)
+	23	Roast Goose (Goose, domesticated, meat only, cooked, roasted) 1 unit (yield from 1 lb ready-to-cook goose)	2.202g	Standard Release (Common)
+	24	Cooked Bacon (Pan-Fried) (Pork, cured, bacon, pre-sliced, cooked, pan-fried) 3 slices	2.2g	Standard Release (Common)
+	25	Roasted Chicken Drumsticks (Chicken, broilers or fryers, drumstick, meat and skin, cooked, roasted) 1 drumstick with skin (yield from 1 lb ready-to-cook chicken)	2.187g	Standard Release (Common)
+	26	Roast Duck (Duck, domesticated, meat only, cooked, roasted) 1 cup, chopped or diced	2.082g	Standard Release (Common)
+	27	Braised Pork Chops (Lean) (Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised) 6oz chop	2.069g	Standard Release (Common)
+	28	Roasted Low Fat Cured Ham (11% Fat) (Pork, cured, ham, boneless, regular (approximately 11% fat), roasted) 1 cup	1.974g	Standard Release (Common)
+	29	Roasted Boneless Skinless Thigh Meat (Chicken, broilers or fryers, thigh, meat only, cooked, roasted) 1 thigh without skin	1.966g	Standard Release (Common)
+	30	Roasted Lamb Ribs (1/4 inch fat) (Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz	1.845g	Standard Release (Common)
+	31	Roasted Turkey (Turkey, whole, meat and skin, cooked, roasted) 3 oz	1.801g	Standard Release (Common)
+	32	Cooked Skirt Steak (Grilled) (Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled) 6oz steak	1.705g	Standard Release (Common)
+	33	Cured Bacon (Unprepared) (Pork, cured, bacon, unprepared) 1 slice raw	1.612g	Standard Release (Common)
+	34	Cooked Lamb Liver (Pan Fried) (Lamb, variety meats and by-products, liver, cooked, pan-fried) 3 oz	1.607g	Standard Release (Common)
+	35	Cooked Lamb Shoulder Roast (Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised) 6oz	1.564g	Standard Release (Common)
+	36	Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, pan-broiled crumbles) 6 oz	1.433g	Standard Release (Common)
+	37	Roast Turkey Dark Meat (Turkey, whole, dark meat, cooked, roasted) 1 serving	1.413g	Standard Release (Common)
+	38	Roasted Turkey Thigh (Turkey, thigh, from whole bird, meat only, roasted) 3 oz	1.413g	Standard Release (Common)
+	39	Raw Boneless Skinless Thigh Meat (Chicken, broilers or fryers, dark meat, thigh, meat only, raw) 1 thigh without skin	1.401g	Standard Release (Common)
+	40	Veal Bratwurst (Bratwurst, veal, cooked) 1 serving 2.96 oz	1.356g	Standard Release (Common)
+	41	Cooked Lean Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised) 6oz chicken breast	1.345g	Standard Release (Common)
+	42	Chicken (Light Meat) (Chicken, roasting, light meat, meat only, cooked, roasted) 1 cup, chopped or diced	1.302g	Standard Release (Common)
+	43	Braised Beef Shortribs (Beef, rib, shortribs, separable lean and fat, choice, cooked, braised) 3 oz	1.301g	Standard Release (Common)
+	44	Broiled Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled) 6oz	1.258g	Standard Release (Common)
+	45	Broiled Boston Steak (Pork) (Pork, fresh, shoulder, blade, boston (steaks), separable lean and fat, cooked, broiled) 3 oz	1.241g	Standard Release (Common)
+	46	Uncooked Chorizo Sausage (Sausage, pork, chorizo, link or ground, raw) 1 oz	1.22g	Standard Release (Common)
+	47	Broiled Ground (Minced) Lamb (Lamb, ground, cooked, broiled) 3 oz	1.19g	Standard Release (Common)
+	48	Pork And Beef Beerwurst (Beerwurst, beer salami, pork and beef) 2 oz	1.165g	Standard Release (Common)
+	49	Roasted Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, cooked, roasted) 1 drumstick without skin	1.154g	Standard Release (Common)
+	50	Lean Roasted Ham (Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted) 1 cup, diced	1.148g	Standard Release (Common)
+	51	Turkey Hotdog (Frankfurter, turkey) 1 oz	1.122g	Standard Release (Common)
+	52	Beef And Pork Baloney (Bologna) (Bologna, beef and pork) 3 (1/2) oz	1.12g	Standard Release (Common)
+	53	Raw Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, raw) 1 drumstick with skin	1.11g	Standard Release (Common)
+	54	Turkey Baloney (Bologna) (Bologna, turkey) 0.99 oz 1 serving	1.079g	Standard Release (Common)
+	55	Roasted Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) 1 cup, chopped or diced	1.078g	Standard Release (Common)
+	56	Broiled Pork Loin (Pork, fresh, loin, whole, separable lean and fat, cooked, broiled) 3 oz	1.02g	Standard Release (Common)
+	57	Salami (Salami, Italian, pork) 1 oz	1.008g	Standard Release (Common)
+	58	Braunschweiger Pork Liver Sausage (Braunschweiger (a liver sausage), pork) 1 oz	0.907g	Standard Release (Common)
+	59	Roasted Turkey Breast (Turkey, whole, breast, meat only, cooked, roasted) 6 oz	0.898g	Standard Release (Common)
+	60	Roast Turkey (Without Skin) (Turkey, whole, meat only, cooked, roasted) 3 oz	0.877g	Standard Release (Common)
+	61	Roasted Prime Rib Steak (1/8 inch fat) (Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted) 3 oz	0.842g	Standard Release (Common)
+	62	Pan Fried Beef Liver (Beef, variety meats and by-products, liver, cooked, pan-fried) 1 slice	0.827g	Standard Release (Common)
+	63	Roasted Extra Lean Cured Ham (5% Fat) (Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted) 1 cup	0.756g	Standard Release (Common)
+	64	Braised Chuck Steak (Mock Tender) (Trimmed to 0 Inch Fat) (Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised) 1 steak	0.721g	Standard Release (Common)
+	65	Turkey Salami (Salami, cooked, turkey) 1 serving	0.69g	Standard Release (Common)
+	66	Unprepared Turkey Bacon (Bacon, turkey, unprepared) 1 serving	0.658g	Standard Release (Common)
+	67	Fat Free Broiled Turkey Patties (Turkey, ground, fat free, patties, broiled) 1 patty	0.645g	Standard Release (Common)
+	68	Cooked Ostrich Steak (Inside Strip) (Ostrich, inside strip, cooked) 1 serving ( 3 oz )	0.629g	Standard Release (Common)
+	69	Pan-Broiled Ground (Minced) Bison (Buffalo) (Game meat, bison, ground, cooked, pan-broiled) 1 patty ( yield from 112.7 g raw meat )	0.619g	Standard Release (Common)
+	70	Braised Pork Loin (Pork, fresh, loin, whole, separable lean only, cooked, braised) 3 oz	0.595g	Standard Release (Common)
+	71	Pork Baloney (Bologna) (Bologna, pork) 1 slice, medium (4-1/2 inch dia x 1/8 inch thick) (1 oz)	0.59g	Standard Release (Common)
+	72	Canned Ham (Ham, chopped, canned) 1 oz	0.585g	Standard Release (Common)
+	73	Pork Beerwurst (Beerwurst, beer salami, pork) 1 slice (4 inch dia x 1/8 inch thick)	0.543g	Standard Release (Common)
+	74	Roasted Wild Boar (Game meat, boar, wild, cooked, roasted) 3 oz	0.544g	Standard Release (Common)
+	75	Roasted Lamb Sirloin (1/4 inch fat) (Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz	0.51g	Standard Release (Common)
+	76	Raw Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, raw) 1 patty (cooked from 4 oz raw)	0.505g	Standard Release (Common)
+	77	Grilled Beef Tenderloin Steak (Trimed to 0 inch fat) (Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz	0.504g	Standard Release (Common)
+	78	Grilled T-Bone Steak (Choice) (Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled) 3 oz	0.496g	Standard Release (Common)
+	79	Grilled Porterhouse Steak (Choice) (Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled) 3 oz	0.484g	Standard Release (Common)
+	80	Beef, ground (minced), 97% lean meat / 3% fat, patty, cooked, broiled (Beef, ground, 97% lean meat / 3% fat, patty, cooked, broiled) 6oz	0.478g	Standard Release (Common)
+	81	Dry Pork And Beef Salami (Salami, dry or hard, pork, beef) 1 slice	0.48g	Standard Release (Common)
+	82	Luncheon Sausage (Pork And Beef) (Luncheon sausage, pork and beef) 1 slice (4 inch dia x 1/8 inch thick)	0.472g	Standard Release (Common)
+	83	Grilled T-Bone Steak (Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled) 3 oz	0.461g	Standard Release (Common)
+	84	Roasted Turkey Light Meat (Turkey, all classes, light meat, cooked, roasted) 1 serving	0.449g	Standard Release (Common)
+	85	Roasted Turkey Drumstick (Turkey, drumstick, from whole bird, meat only, roasted) 3 oz	0.449g	Standard Release (Common)
+	86	Top Blade Chuck Steak (Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz	0.442g	Standard Release (Common)
+	87	Grilled Porterhouse Steak (Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled) 3 oz	0.436g	Standard Release (Common)
+	88	Beef And Chicken Polish Sausage (Sausage, Polish, beef with chicken, hot) 1 serving 5 pieces	0.435g	Standard Release (Common)
+	89	Roasted Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted) 3 oz	0.43g	Standard Release (Common)
+	90	Sweet Italian Sausage (Sausage, Italian, sweet, links) 1 link 3 oz	0.414g	Standard Release (Common)
+	91	Cooked Veal Leg Top Roast (Veal, leg (top round), separable lean only, cooked, braised) 100 grams	0.41g	Standard Release (Common)
+	92	Canadian Bacon (Raw) (Canadian bacon, unprepared) 3 oz	0.397g	Standard Release (Common)
+	93	Panfried Beef Hamburger (Beef, ground, 70% lean meat / 30% fat, crumbles, cooked, pan-browned) 3 oz	0.396g	Standard Release (Common)
+	94	Braised Beef Or Chuck Stew (Beef, chuck for stew, separable lean and fat, all grades, cooked, braised) 3 oz	0.383g	Standard Release (Common)
+	95	Raw Leg Of Lamb (1/4 inch fat) (Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, raw) 1 oz	0.383g	Standard Release (Common)
+	96	Roasted Lamb Shank (1/4 inch fat) (Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz	0.374g	Standard Release (Common)
+	97	Berliner Sausage (Sausage, Berliner, pork, beef) 1 slice	0.363g	Standard Release (Common)
+	98	Raw Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw) 3 oz	0.36g	Standard Release (Common)
+	99	Beef Baloney (Bologna) (Bologna, beef) 1 slice	0.355g	Standard Release (Common)
+	100	Cooked Grass Fed Ground (Minced) Bison (Buffalo) (Bison, ground, grass-fed, cooked) 3 oz	0.342g	Standard Release (Common)
+	101	Cooked Ribeye Steak (Filet) (Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled) 1 fillet	0.329g	Standard Release (Common)
+	102	Broiled London Broil Beef Top Round Steak (1/8 inch fat) (Beef, round, top round steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled) 3 oz	0.312g	Standard Release (Common)
+	103	Broiled Ground (Minced) Beef Patty (93% Lean) (Beef, ground, 93% lean meat / 7% fat, patty, cooked, broiled) 3 oz	0.313g	Standard Release (Common)
+	104	Broiled Sirloin Strip Steak (Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled) 3 oz	0.305g	Standard Release (Common)
+	105	Braised Bottom Round Steak (Trimed to 0 inch fat) (Beef, round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised) 3 oz	0.284g	Standard Release (Common)
+	106	Broiled Lean Beef Flank Steak (Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled) 3 oz	0.28g	Standard Release (Common)
+	107	Roasted Beef Eye Of Round Roast (0 inch fat) (Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted) 3 oz	0.269g	Standard Release (Common)
+	108	Emu, fan fillet, cooked, broiled 1 serving ( 3 oz )	0.27g	Standard Release (Common)
+	109	Broiled Beef Round (Beef, round, full cut, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled) 3 oz	0.264g	Standard Release (Common)
+	110	Grilled Top Round Steak (Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz	0.264g	Standard Release (Common)
+	111	Beef Chuck Pot Roast (Trimmed to 0 inch fat) (Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, choice, cooked, braised) 3 oz	0.228g	Standard Release (Common)
+	112	Cooked Buffalo Sirloin Steak (Game meat , bison, top sirloin, separable lean only, 1" steak, cooked, broiled) 1 serving ( 3 oz )	0.226g	Standard Release (Common)
+	113	Roasted Lean Buffalo (Game meat, bison, separable lean only, cooked, roasted) 3 oz	0.204g	Standard Release (Common)
+	114	Beef, ground (minced), 97% lean meat /3% fat, patty, cooked, pan-broiled (Beef, ground, 97% lean meat /3% fat, patty, cooked, pan-broiled) 3 oz	0.195g	Standard Release (Common)
+	115	Game meat, deer, tenderloin, separable lean only, cooked, broiled 1 serving ( 3 oz )	0.108g	Standard Release (Common)
+	116	Lean Grass Fed Beef Strip Steak (Beef, grass-fed, strip steaks, lean only, raw) 3 oz	0.092g	Standard Release (Common)
+	117	Cooked Canadian Bacon (Pan-Fried) (Canadian bacon, cooked, pan-fried) 1 slice	0.067g	Standard Release (Common)
+	118	Cured Smoked Beef (Beef, chopped, cured, smoked) 1 slice (1 oz)	0.064g	Standard Release (Common)
+	119	Lowfat Pastrami (98% Fat Free) (Pastrami, beef, 98% fat-free) 1 serving 6 slices	0.023g	Standard Release (Common)