Polyunsaturated Fat
Also known as PUFA, Polyunsaturated fatty acids, Polyunsaturated
Polyunsaturated fats are dietary fats with two or more double bonds in their carbon chain. They include the two essential fat families, omega-3 and omega-6, and are liquid at room temperature and considered heart-healthy.
Why it matters
What it does in your body
- Supply the essential omega-3 and omega-6 fats the body cannot make
- Build cell membranes throughout the body
- Support heart and brain health
- Help lower LDL cholesterol when they replace saturated fat
Intake guidance
How much you need
There is no single daily target for total polyunsaturated fat, but its essential members do have targets: linoleic acid (omega-6) at about 17 g/day for men and 12 g/day for women, and ALA (omega-3) at 1.6 g/day for men and 1.1 g/day for women. General guidance is to favor polyunsaturated and monounsaturated fats over saturated fat.
What affects it
What affects your intake
Omega-3 to omega-6 mix
Most people get ample omega-6 from vegetable oils and fall short on omega-3, so the balance is worth attention.
Replacement effect
Swapping saturated fat for polyunsaturated fat is one of the most consistent ways to lower heart disease risk.
Food sources
Fatty fish, walnuts, seeds, and vegetable oils are the leading sources.
In practice
Good to know
Good to know: polyunsaturated fat is the category that contains the only two fats you truly must eat, linoleic acid and ALA. Diets that replace butter and other saturated fats with polyunsaturated oils and fatty fish are consistently linked to better heart health. The practical priority is getting enough omega-3, since omega-6 is rarely lacking.
Where to get it
Best food sources
The bottom line
Polyunsaturated fats include the essential omega-3 and omega-6 fats and are heart-healthy in place of saturated fat. Favor fish, nuts, seeds, and vegetable oils, and mind your omega-3 intake.
Track polyunsaturated fat automatically
Polyunsaturated Fat is one of the 92 nutrients Vora reads from a photo of your meal, so you can see where you stand without weighing or logging by hand.
Sources and method
The classification, roles, and guidance on this page come from the references below, drawing on the Institute of Medicine (now the National Academies) Dietary Reference Intakes and reputable nutrition science.
- Institute of Medicine (2005), Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- American Heart Association
This page is for general education, not medical advice. Reference intakes are population averages for healthy people and do not replace guidance from your doctor or a registered dietitian, especially if you are pregnant, managing a health condition, or considering supplements.