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Other Nutrients

Top 50 Foods Highest in PUFA 20:4 n-6

Ranked by PUFA 20:4 n-6 content per 100g edible portion. Data from USDA FoodData Central.

PUFA 20:4 n-6: benefits, deficiency & absorption tips

#1 Highest

Fish, salmon, coho (silver), raw (Alaska Native)

0.670 g

Foods ranked

50

with PUFA 20:4 n-6 data

Complete Ranking — PUFA 20:4 n-6 per 100g

# Food PUFA 20:4 n-6 (g)
1 Fish, salmon, coho (silver), raw (Alaska Native) 0.670
2 Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled vs #1 0.370
3 Lamb, New Zealand, imported, testes, cooked, soaked and fried vs #1 0.206
4 Lamb, New Zealand, imported, brains, cooked, soaked and fried vs #1 0.202
5 Lamb, New Zealand, imported, kidney, cooked, soaked and fried vs #1 0.197
6 Beef, New Zealand, imported, variety meats and by-products, liver, raw vs #1 0.190
7 Beef, New Zealand, imported, variety meats and by-products, heart, cooked, boiled vs #1 0.189
8 Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled vs #1 0.180
9 Beef, New Zealand, imported, variety meats and by-products, kidney, raw vs #1 0.171
10 Lamb, New Zealand, imported, liver, cooked, soaked and fried vs #1 0.156
11 Lamb, New Zealand, imported, brains, raw vs #1 0.155
12 Lamb, New Zealand, imported, kidney, raw vs #1 0.143
13 Lamb, New Zealand, imported, liver, raw vs #1 0.124
14 Lamb, New Zealand, imported, heart, cooked, soaked and simmered vs #1 0.120
15 Beef, New Zealand, imported, variety meats and by-products, heart, raw vs #1 0.111
16 Lamb, New Zealand, imported, heart, raw vs #1 0.091
17 Lamb, New Zealand, imported, testes, raw vs #1 0.073
18 Beef, New Zealand, imported, brisket point end, separable lean only, cooked, braised vs #1 0.057
19 Lamb, New Zealand, imported, tenderloin, separable lean only, raw vs #1 0.056
20 Beef, New Zealand, imported, flat, separable lean only, cooked, braised vs #1 0.052
21 Beef, New Zealand, imported, brisket point end, separable lean and fat, cooked, braised vs #1 0.052
22 Lamb, New Zealand, imported, sweetbread, cooked, soaked and simmered vs #1 0.051
23 Beef, New Zealand, imported, flat, separable lean and fat, cooked, braised vs #1 0.049
24 Beef, New Zealand, imported, sweetbread, cooked, boiled vs #1 0.048
25 Lamb, New Zealand, imported, flap, boneless, separable lean only, cooked, braised vs #1 0.048
26 Lamb, New Zealand, imported, tenderloin, separable lean and fat, raw vs #1 0.048
27 Lamb, New Zealand, imported, tenderloin, separable lean only, cooked, fast fried vs #1 0.047
28 Lamb, New Zealand, imported, tenderloin, separable lean and fat, cooked, fast fried vs #1 0.047
29 Lamb, New Zealand, imported, hind-shank, separable lean only, cooked, braised vs #1 0.045
30 Beef, New Zealand, imported, variety meats and by-products, tongue, cooked, boiled vs #1 0.045
31 Beef, New Zealand, imported, sweetbread, raw vs #1 0.044
32 Beef, New Zealand, imported, bolar blade, separable lean only, cooked, fast roasted vs #1 0.042
33 Lamb, New Zealand, imported, fore-shank, separable lean only, cooked, braised vs #1 0.041
34 Lamb, New Zealand, imported, hind-shank, separable lean and fat, cooked, braised vs #1 0.040
35 Beef, New Zealand, imported, chuck eye roll, separable lean only, cooked, braised vs #1 0.040
36 Beef, New Zealand, imported, hind shin, separable lean only, cooked, braised vs #1 0.040
37 Lamb, New Zealand, imported, tongue - swiss cut, cooked, soaked and simmered vs #1 0.039
38 Beef, New Zealand, imported, bolar blade, separable lean and fat, cooked, fast roasted vs #1 0.038
39 Beef, New Zealand, imported, hind shin, separable lean and fat, cooked, braised vs #1 0.038
40 Beef, New Zealand, imported, tenderloin, separable lean only, cooked, fast fried vs #1 0.037
41 Beef, New Zealand, imported, rump centre, separable lean only, cooked, fast fried vs #1 0.037
42 Beef, New Zealand, imported, rump centre, separable lean and fat, cooked, fast fried vs #1 0.037
43 Lamb, New Zealand, imported, breast, separable lean only, cooked, braised vs #1 0.036
44 Beef, New Zealand, imported, tenderloin, separable lean and fat, cooked, fast fried vs #1 0.036
45 Lamb, New Zealand, imported, loin, boneless, separable lean and fat, cooked, fast roasted vs #1 0.035
46 Beef, New Zealand, imported, oyster blade, separable lean only, cooked, braised vs #1 0.035
47 Lamb, New Zealand, imported, loin, boneless, separable lean only, cooked, fast roasted vs #1 0.035
48 Beef, New Zealand, imported, flank, separable lean only, cooked, braised vs #1 0.034
49 Beef, New Zealand, imported, oyster blade, separable lean and fat, cooked, braised vs #1 0.034
50 Lamb, New Zealand, imported, hind-shank, separable lean only, raw vs #1 0.034

* All values per 100g edible portion. % Daily Values based on FDA 2020 (2,000 kcal diet). Rankings update automatically when USDA data is refreshed.