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Foods Highest in
Polyunsaturated Fats

Article by Diet Bites

Polyunsaturated, the Healthier Fatty Acid

Polyunsaturated fats are among the healthier sources of fatty acids.

Topping our data chart posted below is Trail Mix at over 16 grams. While the chocolate chips contained therein aren't the healthiest addition to the mix, the nuts and seeds certainly are.

We move down to English Walnuts, second on our list. These are rich in Omega-3's and can positively impact heart health.


Healthy Foods That Take Time to Consume, a Dieter's Aid

Sunflower seeds make a great snack choice for dieters. If they are still in the shell, they take quite a while to consume. One caveat we offer is in regards to the salty shell. If you're monitoring your sodium intake, the un-hulled varieties might be best.

Healthy Omega 3's

We see fish listed more than once in our data chart. Like the English Walnuts, fish is also a rich source of Omega-3's.

Take note that while tuna fish salad makes a good choice, you'll have a healthier mix when using reduced-fat or light Mayo rather than full-blown varieties.

Keep in mind that where polyunsaturated fats are concerned, foods containing the lowest amount are healthiest for the body.

Foods Rich in Monounsaturated Fat Content

In our data chart below, almost all of the selections that are listed are considerable in caloric values. Trail Mix tops our list in many categories, including polyunsaturated fatty acids.

While it can be a healthy choice, it's also mined with considerable caloric content - so if you insert Trail Mix into your weight loss plan, be mindful of such and keep to the recommended serving size amounts. You'll find this listed on the Nutrition Label of the product.

If you decide to prepare your own healthy mix at home, measure out the ingredients, jot down the calorie values as you go and then add them up at the end. Measure out your mix to see how many cups you made, then multiply the number of cups by four. Why so? Because 1/4 cup is a general serving.

Next, divide this number into the total calories to get the amount of energy that each 1/4 cup serving contains.

But creating your own mix, you'll be able to add healthy ingredients that are more often than not, superior to pre-assembled Trail Mixes at the market.

Foods, Most Polyunsaturated Fat Grams

Based on Grams

Trail Mix with seeds, chocolate chips, nuts, 1 cup


English Walnuts, 14 halves


Sunflower Seeds, 1/4 cup


Dried Pine Nuts, 1 ounce


Fast Food Fish Sandwich, Tartar Sauce, Cheese


Homemade Potato Salad, 1 cup


Sunflower Oil, linoleic acid 65% - 1 Tablespoon


Soybeans, cooked - 1 cup


Tuna Fish Salad, 1 cup


Fast Food Chicken Fillet Sandwich


Taco with beef, cheese, lettuce, hard shell


French Fries, one large order


Chow Mein Chinese Noodles, 1 cup


White Sauce, homemade, 8 ounces


Foods, Most Monounsaturated Fat Grams

Based on Grams

Trail Mix, nuts, chocolate chips, seeds - 1 cup


Shrimp, fried and breaded 6 - 8


Macadamia Nuts, 10 to 12 nuts


Cheese Danish Pastry


Fast Food Hamburger, small size


Pecan Pie, 1 slice


Tuna Sub Sandwich, 6"


French Toast Sticks, 5 items


Fries, large order


Hazelnuts, Filberts - 1 ounce


Chocolate Cream Pie, 1 slice


Fast Food Taco, Beef with cheese


Pecans, 20 halves


Pork Spareribs, Braised - 3 ounces



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