What Food Has a Lot of Polyunsaturated Fat? A Comprehensive Guide

December 17, 2025 •

4 min read

According to the American Heart Association, replacing unhealthy saturated and trans fats with unsaturated fats can improve blood cholesterol levels and lower your risk of heart disease. Understanding what food has a lot of polyunsaturated fat is crucial for making this dietary shift and supporting your overall health.

Quick Summary

This guide details the best food sources rich in polyunsaturated fats, including omega-3 and omega-6 fatty acids, from oily fish and seeds to specific vegetable oils. It explains how to incorporate these healthy fats into your diet and highlights their crucial role in supporting heart and brain health.

Key Points

Rich Sources: Oily fish like salmon and mackerel, various seeds (flax, chia, sunflower), nuts (walnuts, pine nuts), and specific vegetable oils (soybean, corn) contain high levels of polyunsaturated fat.
Essential Nutrients: Omega-3 and omega-6 are polyunsaturated fats that the body cannot produce on its own and are crucial for brain function and cell growth.
Heart Health: Swapping saturated fats with polyunsaturated fats can help lower bad (LDL) cholesterol and reduce the risk of heart disease.
Balancing Omegas: It is important to balance your intake of omega-3s and omega-6s, as many Western diets contain an excess of omega-6s.
Cooking Considerations: Certain polyunsaturated oils, like flaxseed oil, have a low smoke point and are best used in dressings rather than high-heat cooking.
Plant-Based Options: Vegetarians can get polyunsaturated fats from sources like flaxseeds, walnuts, chia seeds, tofu, and edamame.

Understanding Polyunsaturated Fats

Polyunsaturated fats (PUFAs) are considered "healthy fats," alongside monounsaturated fats. They differ chemically from monounsaturated fats by containing more than one double bond in their structure, which is why they are typically liquid at room temperature. PUFAs are vital for several bodily functions, including cell growth, brain function, and reducing inflammation.

The two most important types of polyunsaturated fats are omega-3 and omega-6 fatty acids. The human body cannot produce these essential fatty acids, so they must be obtained through diet. While many modern diets are high in omega-6s, it is important to ensure a balanced intake of both omega-3 and omega-6 for optimal health.

Top Food Sources of Polyunsaturated Fats

Incorporating a variety of these foods into your diet can help ensure you get a healthy balance of omega-3 and omega-6 fatty acids. The best sources include:

Oily Fish (Rich in Omega-3s)

Oily, cold-water fish are some of the best dietary sources of the long-chain omega-3s, EPA and DHA, which have strong evidence for heart-health benefits. Aim for at least two servings per week.

Salmon: A top source of EPA and DHA.
Mackerel: Rich in both omega-3 and omega-6 fatty acids.
Herring: A dense source of essential omega-3s.
Sardines: A small, but mighty fish packed with omega-3s.
Trout: An excellent source of polyunsaturated fats.

Nuts and Seeds (Great for Both Omega-3s and Omega-6s)

Plant-based sources are rich in ALA, a form of omega-3, as well as omega-6 fatty acids.

Walnuts: One of the few nuts that is a potent source of ALA omega-3s.
Flaxseeds (ground or oil): Exceptionally high in ALA omega-3. Grinding the seeds is recommended for better absorption.
Chia Seeds: These tiny seeds are rich in ALA omega-3s and fiber.
Sunflower Seeds: A robust source of omega-6 fatty acids.
Hemp Seeds: Provide a healthy balance of both omega-3 and omega-6 fatty acids.

Healthy Cooking Oils (Varying Ratios of Omega-3 to Omega-6)

Choosing the right oils for cooking and dressings can significantly impact your intake of polyunsaturated fats.

Flaxseed Oil: Contains a high concentration of ALA omega-3. Best for low-heat cooking or dressings due to its low smoke point.
Canola Oil: Contains both monounsaturated and polyunsaturated fats, including some ALA omega-3.
Soybean Oil: A common vegetable oil with a high polyunsaturated fat content.
Safflower Oil: A good source of polyunsaturated fats.
Sunflower Oil: Another excellent source of omega-6 fatty acids.

Other Foods

Tofu: Made from soybeans, tofu is a notable source of polyunsaturated fats for vegetarians.
Edamame: These young soybeans contain a solid amount of polyunsaturated fat.

A Comparison of Fat Types

Understanding the differences between fat types is key to making informed dietary choices. Here is a comparison of saturated, monounsaturated, and polyunsaturated fats.


Feature	Saturated Fats	Monounsaturated Fats	Polyunsaturated Fats
Double Bonds	None	One double bond	More than one double bond
State at Room Temp.	Solid	Liquid	Liquid
Sources	Red meat, butter, cheese, coconut oil	Avocados, olives, peanuts, olive oil	Oily fish, nuts, seeds, corn oil, soybean oil
Effect on Cholesterol	May raise LDL ('bad') cholesterol	May help lower LDL cholesterol	Can help lower LDL cholesterol
Dietary Importance	The body can produce what it needs; limit intake	Beneficial for cell health; include in diet	Essential fatty acids (Omega-3 & 6); must get from food

Tips for Incorporating Polyunsaturated Fats

Replace Unhealthy Fats: Instead of cooking with butter or lard, opt for healthier polyunsaturated options like corn or sunflower oil. For dressings, choose flaxseed oil.
Snack Smart: Swap out chips and cookies for a handful of walnuts or a sprinkle of sunflower seeds.
Add Seeds to Meals: Sprinkle chia seeds or ground flaxseed over your oatmeal, yogurt, salads, or smoothies for an easy omega-3 boost.
Eat More Fish: Aim to have fatty fish like salmon or mackerel for at least two meals per week. Bake, grill, or poach them to avoid adding unhealthy fats through frying.
Use Tofu: For plant-based diets, incorporate tofu into your stir-fries or salads as an excellent source of polyunsaturated fats.

Conclusion

Making informed choices about the types of fat you consume is vital for long-term health, particularly for cardiovascular and brain function. Knowing what food has a lot of polyunsaturated fat allows you to proactively enhance your diet. By consistently choosing sources like oily fish, nuts, seeds, and specific vegetable oils, and replacing unhealthier fats, you can significantly support your body's essential functions and improve your overall well-being. It is recommended to consult a healthcare provider or a registered dietitian to determine the right balance of fats for your individual needs.

Authority Link

For more detailed information on types of fat and their role in a healthy diet, consider exploring resources like the Harvard T.H. Chan School of Public Health's nutrition source: The Nutrition Source: Types of Fat.

Frequently Asked Questions

The main difference is their chemical structure. Polyunsaturated fats have more than one double bond, while monounsaturated fats have only one. Both are considered healthy fats that can benefit heart health.

The best sources for omega-3s are oily fish like salmon and mackerel (containing EPA and DHA), and plant sources such as flaxseeds, chia seeds, and walnuts (containing ALA).

Polyunsaturated fats are generally healthy, but the balance between omega-3 and omega-6 fatty acids is important. Many people consume too many omega-6s and not enough omega-3s.

Vegetarians can get polyunsaturated fats from plant-based sources like flaxseed oil, walnuts, chia seeds, hemp seeds, tofu, and vegetable oils such as soybean and corn oil.

While all fats are high in calories, replacing unhealthy saturated and trans fats with healthy polyunsaturated fats as part of a balanced diet can support overall health. Omega-3s may also help with weight management.

It depends on the oil and cooking method. Some polyunsaturated oils, like sunflower or soybean oil, can be used for cooking, while others, like flaxseed oil, have a low smoke point and are better for low-heat applications or dressings.

While nuts and seeds are excellent sources, a balanced intake requires variety. Incorporating oily fish for EPA and DHA and varying your plant-based sources can ensure you get a full spectrum of essential fatty acids.