Foods high in PUFA 20:4

Every food and ingredient below is ranked by measured PUFA 20:4 content per 100 g, drawn live from 745 USDA FoodData Central measurements. Values are laboratory-analysed or survey-derived, not estimated.

Top 25 foods highest in PUFA 20:4

Ranked by PUFA 20:4 per 100g, across Foundation Foods and FNDDS ingredients.

#	Food or ingredient	Source	Per 100g (G)
1	Egg, whole, dried	FNDDS ingredient	0.711
2	Chicken, liver, all classes, cooked, simmered	FNDDS ingredient	0.508
3	Fish, caviar, black and red, granular	FNDDS ingredient	0.505
4	Beef, variety meats and by-products, kidneys, cooked, simmered	FNDDS ingredient	0.443
5	Eggs, Grade A, Large, egg yolk	FNDDS ingredient	0.438
6	Beef, variety meats and by-products, liver, cooked, braised	FNDDS ingredient	0.397
7	Game meat, raccoon, cooked, roasted	FNDDS ingredient	0.371
8	Beef, variety meats and by-products, brain, cooked, simmered	FNDDS ingredient	0.355
9	Chicken, liver, all classes, raw	FNDDS ingredient	0.326
10	Game meat, bear, cooked, simmered	FNDDS ingredient	0.321
11	Egg, duck, whole, fresh, raw	FNDDS ingredient	0.319
12	Beef, variety meats and by-products, liver, cooked, pan-fried	FNDDS ingredient	0.308
13	Fat, turkey	FNDDS ingredient	0.3
14	Chicken, broilers or fryers, giblets, cooked, simmered	FNDDS ingredient	0.297
15	Babyfood, meat, turkey sticks, junior	FNDDS ingredient	0.284
16	Egg, goose, whole, fresh, raw	FNDDS ingredient	0.279
17	Fish, pompano, florida, raw	FNDDS ingredient	0.246
18	Turkey, all classes, leg, meat and skin, cooked, roasted	FNDDS ingredient	0.24
19	Turkey, drumstick, smoked, cooked, with skin, bone removed	FNDDS ingredient	0.24
20	Fish, whitefish, mixed species, raw	FNDDS ingredient	0.223
21	Beef, variety meats and by-products, heart, cooked, simmered	FNDDS ingredient	0.219
22	Turkey, light or dark meat, smoked, cooked, skin and bone removed	FNDDS ingredient	0.211
23	Turkey, light or dark meat, smoked, cooked, with skin, bone removed	FNDDS ingredient	0.199
24	Turkey, skin from whole, (light and dark), with added solution, roasted	FNDDS ingredient	0.191
25	Chicken, cornish game hens, meat and skin, cooked, roasted	FNDDS ingredient	0.19

Lowest in PUFA 20:4

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

#	Food or ingredient	Source	Per 100g (G)
736	Salad dressing, Italian dressing, commercial, regular	Foundation Food	0.0001
737	Beans, baked, canned, vegetarian	Foundation Food	0.0002
738	RICE-A-RONI, chicken flavor, unprepared	FNDDS ingredient	0.001
739	Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D	FNDDS ingredient	0.001
740	Mollusks, clam, mixed species, canned, liquid	FNDDS ingredient	0.001
741	Snacks, potato chips, made from dried potatoes, reduced fat	FNDDS ingredient	0.001
742	Cookies, oatmeal sandwich, with creme filling	FNDDS ingredient	0.001
743	Snacks, corn-based, extruded, puffs or twists, cheese-flavor	FNDDS ingredient	0.001
744	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush	FNDDS ingredient	0.001
745	Muffins, English, wheat	FNDDS ingredient	0.001

More on PUFA 20:4

What PUFA 20:4 is, how it is measured, and where these values come from.

PUFA 20:4 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.