Skip to main content

Polyunsaturated Fat: Benefits and Foods High in Polyunsaturated Fat

Discover Polyunsaturated Fat benefits, top sources for vegans and carnivores and their Polyunsaturated Fat content per 100g.

Luke Gartland avatar
Written by Luke Gartland
Updated over 10 months ago

What is Polyunsaturated Fat?

Polyunsaturated fats are essential fats that your body needs for brain function and cell growth. Unlike saturated fats, they remain liquid at room temperature. They include omega-3 and omega-6 fatty acids, which are essential fats your body can't produce on its own.

Benefits of Polyunsaturated Fat

  • Heart Health: Helps reduce bad LDL cholesterol levels, lowering the risk of heart disease.

  • Brain Function: Essential for brain health and development.

  • Inflammation: Helps reduce inflammation in the body.

  • Cell Growth: Crucial for the development and maintenance of cell membranes.

  • Nutrient Absorption: Aids in the absorption of fat-soluble vitamins (A, D, E, K).

Foods High in Polyunsaturated Fat

Here are some foods rich in Polyunsaturated Fat along with their approximate Polyunsaturated Fat content per 100 grams and the percentage of the daily recommended value (DRV) they provide. The DRV for Polyunsaturated Fat is approximately 20 grams for adults.

Top Sources of Polyunsaturated Fat for Carnivores

  1. Salmon

    • Polyunsaturated Fat content: 10 grams per 100g

    • % of Daily Need: 50%

    • Salmon is rich in omega-3 fatty acids, which are a type of polyunsaturated fat.

  2. Mackerel

    • Polyunsaturated Fat content: 7 grams per 100g

    • % of Daily Need: 35%

    • Mackerel is high in omega-3 fatty acids and is beneficial for heart health.

  3. Sardines

    • Polyunsaturated Fat content: 5 grams per 100g

    • % of Daily Need: 25%

    • Sardines provide a good amount of polyunsaturated fats, including omega-3s.

  4. Herring

    • Polyunsaturated Fat content: 4 grams per 100g

    • % of Daily Need: 20%

    • Herring is another fish high in omega-3 fatty acids.

  5. Trout

    • Polyunsaturated Fat content: 3 grams per 100g

    • % of Daily Need: 15%

    • Trout is a beneficial source of omega-3 fatty acids.

Top Sources of Polyunsaturated Fat for Vegans

  1. Flaxseeds

    • Polyunsaturated Fat content: 53 grams per 100g

    • % of Daily Need: 265%

    • Flaxseeds are extremely high in omega-3 fatty acids (ALA) and fiber.

  2. Walnuts

    • Polyunsaturated Fat content: 47 grams per 100g

    • % of Daily Need: 235%

    • Walnuts are rich in omega-3 fatty acids and antioxidants.

  3. Chia Seeds

    • Polyunsaturated Fat content: 30 grams per 100g

    • % of Daily Need: 150%

    • Chia seeds are a great source of omega-3 fatty acids and other nutrients.

  4. Sunflower Seeds

    • Polyunsaturated Fat content: 23 grams per 100g

    • % of Daily Need: 115%

    • Sunflower seeds are high in omega-6 fatty acids.

  5. Soybeans

    • Polyunsaturated Fat content: 16 grams per 100g

    • % of Daily Need: 80%

    • Soybeans are a good source of both omega-3 and omega-6 fatty acids.

Related Articles
Pantothenic Acid: Benefits and Foods High in Pantothenic Acid
Phosphorus: Benefits and Foods High in Phosphorus
Omega-3: Benefits and Foods High in Omega-3
Omega-6: Benefits and Foods High in Omega-6
Omega-9: Benefits and Foods High in Omega-9
Did this answer your question?