Foods high in PUFA 18:3

Every food and ingredient below is ranked by measured PUFA 18:3 content per 100 g, drawn live from 1,626 USDA FoodData Central measurements. Values are laboratory-analysed or survey-derived, not estimated.

Top 25 foods highest in PUFA 18:3

Ranked by PUFA 18:3 per 100g, across Foundation Foods and FNDDS ingredients.

#	Food or ingredient	Source	Per 100g (G)
1	Oil, flaxseed, cold pressed	FNDDS ingredient	53.37
2	Seeds, flaxseed	FNDDS ingredient	22.81
3	Seeds, chia seeds, dried	FNDDS ingredient	17.83
4	Oil, walnut	FNDDS ingredient	10.4
5	Nuts, walnuts, english	FNDDS ingredient	9.08
6	Oil, canola	FNDDS ingredient	7.45
7	Oil, PAM cooking spray, original	FNDDS ingredient	7.19
8	Oil, wheat germ	FNDDS ingredient	6.9
9	Oil, soybean	FNDDS ingredient	6.62
10	Salad dressing, mayonnaise, regular	FNDDS ingredient	5.46
11	Mayonnaise, Regular	Foundation Food	4.84
12	Salad dressing, caesar dressing, regular	FNDDS ingredient	3.85
13	Spices, mustard seed, ground	FNDDS ingredient	3.79
14	Sauce, horseradish	FNDDS ingredient	3.58
15	Salad dressing, ranch dressing, regular	FNDDS ingredient	3.42
16	Spices, marjoram, dried	FNDDS ingredient	3.23
17	Salad dressing, blue or roquefort cheese dressing, commercial, regular	FNDDS ingredient	3.2
18	Dressing, Ranch	Foundation Food	3.06
19	Oil, industrial, soy, low linolenic	FNDDS ingredient	2.97
20	Salad dressing, french dressing, commercial, regular	FNDDS ingredient	2.88
21	Salad dressing, green goddess, regular	FNDDS ingredient	2.73
22	Margarine-like, vegetable oil spread, 60% fat, tub, with salt	FNDDS ingredient	2.72
23	Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D	FNDDS ingredient	2.72
24	Salad dressing, honey mustard, regular	FNDDS ingredient	2.7
25	Puff pastry, frozen, ready-to-bake, baked	FNDDS ingredient	2.59

Lowest in PUFA 18:3

For contrast — the 10 lowest non-zero values on record, per 100g.

#	Food or ingredient	Source	Per 100g (G)
1617	Carrots, cooked, boiled, drained, without salt	FNDDS ingredient	0.001
1618	Okra, frozen, cooked, boiled, drained, without salt	FNDDS ingredient	0.001
1619	Passion-fruit, (granadilla), purple, raw	FNDDS ingredient	0.001
1620	Noodles, chinese, cellophane or long rice (mung beans), dehydrated	FNDDS ingredient	0.001
1621	Fish, cod, Atlantic, cooked, dry heat	FNDDS ingredient	0.001
1622	Seaweed, laver, raw	FNDDS ingredient	0.001
1623	Pears, raw, bartlett	FNDDS ingredient	0.001
1624	Okra, raw	FNDDS ingredient	0.001
1625	Seaweed, agar, dried	FNDDS ingredient	0.001
1626	Yogurt, plain, skim milk	FNDDS ingredient	0.001

More on PUFA 18:3

What PUFA 18:3 is, how it is measured, and where these values come from.

PUFA 18:3 nutrient reference →

Sourced from USDA FoodData Central — Foundation Foods; not yet through an editorial verification pass.

USDA release 2026-04-30. All values are per 100 g unless stated otherwise.