Seed oil free prepared foods in New Zealand: 164 products ranked by PUFA per serving
Ready meals, soups, frozen dishes and heat-and-eat sides. We sorted every one we hold for New Zealand by grams of polyunsaturated fat per serving, lowest first, so the cleanest thing on the shelf is at the top of the table.
How we judged this
Every number on this page is polyunsaturated fat in grams for one serving, PUFA for short. That is the fat seed oils are made of, so it is the closest thing to a measure of how much seed oil a packaged food carries. The product data comes from Open Food Facts.
Each row says where its number came from. From the label means the product's own nutrition data gives it, or shows so little fat that the answer can only be zero. Estimated means the label does not print polyunsaturated fat, so we worked it out from the label's total fat and the fats named in the ingredient list, and never more than total fat minus saturated fat. Estimates lean high on purpose. Of the 164 products in this aisle, 70 are from the label and 94 are estimated.
The verdict column is the number and nothing else: Low under 1 gram, Moderate 1 to 3 grams, High over 3 grams. Of the 164 products here, 94 come in Low, 38 Moderate and 32 High.
The serving is whatever the label says, and labels do not agree, so read the serving column next to the number before you compare two rows. A serving under 3 grams is not ranked. The full method is on our methodology page.
All 164 products in this aisle, lowest first
Tap a column heading to re-sort the table.
| Product | Serving | PUFA per serving | Source | Verdict |
|---|---|---|---|---|
| ANATHOTH FARM Barker's strawberry | 15g | 0.0 g | From the label | Low |
| Be Nourished Organic Sauerkraut | 1 tablespoon (11 g) | 0.0 g | From the label | Low |
| Campbell's Chicken Stock | 1 serving (250 ml) | 0.0 g | From the label | Low |
| Campbells CAMP REAL STOCK BEEF 500ML | 250 ml | 0.0 g | From the label | Low |
| Campbells Campbell Beef Stock 1L | 100 g | 0.0 g | From the label | Low |
| Campbells Chicken Bone Broth | 1 serve (250 g) | 0.0 g | From the label | Low |
| Carb-Lite Low Carb Potatoes | 1 portion (100 g) | 0.0 g | From the label | Low |
| Continental Cup a Soup Spring Vegetable | 1 serving (250 ml) | 0.0 g | From the label | Low |
| Continental Vegetable Stock | 100 g | 0.0 g | From the label | Low |
| Edmonds Fielder's Cornflour | 1 tbsp (15 g) | 0.0 g | From the label | Low |
| essentials Mixed Berries | 1 serving (150 g) | 0.0 g | From the label | Low |
| essentials tomato paste | 25 g | 0.0 g | From the label | Low |
| Fruitae Frozen Mango | 1 portion (100 g) | 0.0 g | From the label | Low |
| Gold rush cola | 200ml | 0.0 g | From the label | Low |
| Jed's Coffee Co Freeze Dried Instant Coffe | 1 portion (8 g) | 0.0 g | From the label | Low |
| jess's Underground Kitchen Butter Chicken Curry with | 1.0 serving size (350.0 g) | 0.0 g | From the label | Low |
| Leaderbrand Baby beets | 62.5 g | 0.0 g | From the label | Low |
| LEE KUM KEE Classic Cantonese Stir-Fry Ready Sauce for | 1 portion (30 g) | 0.0 g | From the label | Low |
| Leggo's Tomato paste | 1 serving (50 g) | 0.0 g | From the label | Low |
| Lo Bros Not Soda Lemon | 100 g | 0.0 g | From the label | Low |
| LoBros Tropical Crush Kombucha | 100 g | 0.0 g | From the label | Low |
| macro Organic Mixed Berries | 1 serving (150 g) | 0.0 g | From the label | Low |
| macro Organic Spinach Leaf Portions | 75 g | 0.0 g | From the label | Low |
| Manuka Phuel Energy Drink | 1 portion (250 ml) | 0.0 g | From the label | Low |
| Morlife Alkalising Greens | 1 portion (100 g) | 0.0 g | From the label | Low |
| Musclenation Sparkling Protein Water | 100 g | 0.0 g | From the label | Low |
| Mutti Cherry tomatoes | 1 serving (100 g) | 0.0 g | From the label | Low |
| Ocean Spray Cranberry Raspbessry (Low Sugar) | 1 tbsp (14 g) | 0.0 g | From the label | Low |
| Ocean Spray Jellied Cranberry Sauce | 1 tbsp (14 g) | 0.0 g | From the label | Low |
| Oh Bubbles Energy Drink | 200 ml (200 ml) | 0.0 g | From the label | Low |
| Orchard Gold Devour Your Reds | 1 portion (100 g) | 0.0 g | From the label | Low |
| orchard gold supreme blueberries | 100g | 0.0 g | From the label | Low |
| Pams Blood Orange | 100 g | 0.0 g | From the label | Low |
| Pams Crushed Tomatoes In Juice | 1 portion (100 g) | 0.0 g | From the label | Low |
| Pams Lemon Lime Flavored Sparkling Water | 1 portion (330 ml) | 0.0 g | From the label | Low |
| pams TOMATO PASTE | 100 g | 0.0 g | From the label | Low |
| Pepper & Me Spicy Sanders | 1 portion (100 g) | 0.0 g | From the label | Low |
| Powerade Active Water Mango | 100 g | 0.0 g | From the label | Low |
| Remedy Organic kombucha ginger lemon | 1 serving (330 ml) | 0.0 g | From the label | Low |
| Remedy Organic Kombucha Ginger Lemon No Sugar | 1 serving (330 ml) | 0.0 g | From the label | Low |
| Remedy Sodaly Passionfruit Prebiotic Soft Drink | 1 serving (100 g) | 0.0 g | From the label | Low |
| ROCKSTAR ENERGY DRINK | 100 g | 0.0 g | From the label | Low |
| Rockstar Zero Sugar Sour Apple | 100 g | 0.0 g | From the label | Low |
| Scorpion Supplements Boom Energy Drink | 100 g | 0.0 g | From the label | Low |
| STRENGTH MEALS CO BUTTER CHICKEN | 350.0g | 0.0 g | From the label | Low |
| Strength Meals Co Satay Chicken | 100 g | 0.0 g | From the label | Low |
| Sunreal Dried Mini Strawberries | 1 portion (100 g) | 0.0 g | From the label | Low |
| Switch Nutrition Beetroot Powder | 1 portion (5 g) | 0.0 g | From the label | Low |
| T2 Watermelon Fiesta | 1 portion (240 ml) | 0.0 g | From the label | Low |
| The Homegrown Juice Company Water + Raw Lemon | 1 portion (200 ml) | 0.0 g | From the label | Low |
| Tip Top Fruju Mango | 1 serving (74 g) | 0.0 g | From the label | Low |
| Value Cola Soft Drink | 1 portion (250 ml) | 0.0 g | From the label | Low |
| Wattie's Baked Beans in Rich Tomato Sauce | 2 tbsp (30 g) | 0.0 g | From the label | Low |
| Wattie's Peaches | 205 g | 0.0 g | From the label | Low |
| Wattie's Soup of the Day Thai Chicken With Coconut & | 100 g | 0.0 g | Estimated | Low |
| Wattie's SteamFresh Vege Mix Green Beans, Broccoli & | 1 portion (80 g) | 0.0 g | From the label | Low |
| Watties Savoury tomatoes | 100 g | 0.0 g | From the label | Low |
| Woolworths Apple Sauce | 2 tbsp (30 g) | 0.0 g | From the label | Low |
| Woolworths Crushed & Sieved Italian Tomatoes | 100 g | 0.0 g | From the label | Low |
| Woolworths diced tomato | 1 portion (200 g) | 0.0 g | From the label | Low |
| Woolworths Essentials Short Strand Spaghetti In Tomato Sauce | 2 tbsp (30 g) | 0.0 g | From the label | Low |
| Woolworths Lemon & Lime Sparkling Flavoured Water | 1 portion (250 ml) | 0.0 g | From the label | Low |
| Woolworths Mixed Berries | 0.58 cups (100 g) | 0.0 g | From the label | Low |
| Woolworths Pad Thai Sauce | 1 portion (37 g) | 0.0 g | From the label | Low |
| Woolworths Pear Slices in Juice | 135 g | 0.0 g | From the label | Low |
| Xplosiv Vegan protein Water | 1 portion (100 g) | 0.0 g | From the label | Low |
| Yakult Probiotic Drink | 1 serving (65 ml) | 0.0 g | From the label | Low |
| YOLO Fruit Salad In Juice | 1 portion (100 g) | 0.0 g | From the label | Low |
| Meal Maker Sliced Smoked Chicken | 2 portion (130 g) | 0.1 g | Estimated | Low |
| San Remo Creamy Bacon flavour Pasta & Sauce | 2 tbsp (30 g) | 0.1 g | Estimated | Low |
| Wattie's Tomato & Basil Soup | 265 g | 0.1 g | Estimated | Low |
| Whole Earth Saucy Organic Baked Beans | 2 tbsp (30 g) | 0.1 g | Estimated | Low |
| Continental Classics Shepherd's Pie | 1 serving (13 g) | 0.2 g | Estimated | Low |
| Wattie's CREAMY TOMATO SOUP | 265 g | 0.2 g | Estimated | Low |
| Watties Very Special Creamy Pumpkin Soup | 265 g | 0.2 g | Estimated | Low |
| Chicken Tonight Tonight Mild Butter Chicken 495g | 2 tbsp (30 g) | 0.3 g | Estimated | Low |
| Maggi Butter Chicken | 1 portion (7.3 g) | 0.3 g | Estimated | Low |
| PASSAGE TO ASIA TERIYAKI CHICKEN STIR-FRY SAUCE | 1 serving (50 g) | 0.3 g | Estimated | Low |
| Real Foods Corn Thins Original | 3 Slices (18 g) | 0.3 g | Estimated | Low |
| UNCLE TOBYS FRUIT SALAD FLAVOUR ROLL-UPS | 15.6 g | 0.3 g | Estimated | Low |
| Continental Tasty Tomato Soup | 1 serving (27 g) | 0.4 g | Estimated | Low |
| Continental Asian laksa | 1 serving (250 ml) | 0.5 g | Estimated | Low |
| OLD EL PASO REFRIED BEANS | 1 f can (109 g) | 0.5 g | Estimated | Low |
| OXO Beef Stock Cubes | 1 portion (250 ml) | 0.5 g | Estimated | Low |
| Trident Chicken Flavour Thai Noodle Soup | 100 g | 0.5 g | Estimated | Low |
| Continental Cup a Soup Pumpkin | 1 cup of soup (250 ml) | 0.7 g | Estimated | Low |
| Leaderbrand Coleslaw Salad | 100 g | 0.7 g | Estimated | Low |
| Sharwood SM Sharwoods Tikka Masala sauce 420g | 2 tbsp (30 g) | 0.7 g | Estimated | Low |
| Sharwood's Butter Chicken Simmer Sauce | 2 tbsp (30 g) | 0.7 g | Estimated | Low |
| Chicken Tonight honey & mustard cooking sauce | 2 tbsp (30 g) | 0.8 g | Estimated | Low |
| Lee kum kee pad thai | 100 g | 0.8 g | Estimated | Low |
| McCormick Slow Cooker Beef & Red Wine Casserole | 100 g | 0.8 g | Estimated | Low |
| Uncle Ben's Long Grain Rice | 125g | 0.8 g | Estimated | Low |
| Woolworths Chicken & Corn Soup | 320g | 0.8 g | Estimated | Low |
| Nongshim Bowl Noodles Hot & Spicy Flavor | 1 bowl (86 g) | 1.0 g | Estimated | Moderate |
| Old El Paso Hard 'N Soft Taco Kit | 1 portion (41 g) | 1.0 g | Estimated | Moderate |
| OLD EL PASO CRISPY CHICKEN Soft Taco Kit | 1 serving (37 g) | 1.1 g | Estimated | Moderate |
| SunRice Thin Salt & Balsamic Vinegar Flavoured Rice Cakes | 3 rice cakes (24 g) | 1.1 g | Estimated | Moderate |
| SunRice Thin Sundried Tomato & Basil Flavoured Rice Cakes | 24.0g | 1.1 g | Estimated | Moderate |
| The Greater Good Kaipara Kumara Fries | 100.0g | 1.1 g | Estimated | Moderate |
| Nongshim shin ramyun kimchi | 1 pack (120 g) | 1.2 g | From the label | Moderate |
| Sanitarium Up & Go Liquid Breakfast Banana | 100 g | 1.2 g | Estimated | Moderate |
| The Spice Tailor Thai Green Curry | 2 tbsp (30 g) | 1.2 g | Estimated | Moderate |
| Chunky Chips Golden Agria Fries | 100 g | 1.3 g | Estimated | Moderate |
| Ben's Original Brown, Red & Wild Rice Medley | 1 portion (125 g) | 1.4 g | Estimated | Moderate |
| Ben's Original Mexican Style Rice | 1 serving (125 g) | 1.4 g | Estimated | Moderate |
| Maggi CHICKEN NOODLES | 100 g | 1.4 g | Estimated | Moderate |
| Nongshim Bowl Noodles Spicy Kimchi Flavour | 1 bol (86 g) | 1.4 g | Estimated | Moderate |
| Continental Cream of Chicken | 250 ml (250 ml) | 1.5 g | Estimated | Moderate |
| Maggi Beef Stroganoff | 100 g | 1.5 g | Estimated | Moderate |
| pams MINI HASH BROWNS | 1 serving (75 g) | 1.5 g | Estimated | Moderate |
| Farrah's Pizza | 55.0g | 1.6 g | Estimated | Moderate |
| Ben's Original COCONUT RICE | 125g | 1.8 g | Estimated | Moderate |
| McCain PUB STYLE EXTRA CRISPY | 1 serving (100 g) | 1.8 g | Estimated | Moderate |
| MTR Minute Meals Palak Paneer | 2 tbsp (30 g) | 1.8 g | Estimated | Moderate |
| S&B GOLDEN CURRY JAPANESE CURRY MIX | 1 serving (18 g) | 1.8 g | Estimated | Moderate |
| Ben's Original Egg fried rice (UB) | 100 g | 1.9 g | Estimated | Moderate |
| Woolworths Mediterranean Sundried Tomato Strips | 1 serving (24 g) | 1.9 g | Estimated | Moderate |
| Continental Cup A Soup Pepper Steak & Mushroom With | 1 serving (250 ml) | 2.0 g | Estimated | Moderate |
| S&B Golden curry hot | 0.2 pack (18 g) | 2.0 g | Estimated | Moderate |
| Ben's Original Lentils, Turmeric & Brown Rice | 1.0 serving (180.0 g) | 2.1 g | Estimated | Moderate |
| LEANNE'S KITCHEN DUMPLINGS CHICKEN AND VEGES | 8 Dunplings (125 g) | 2.1 g | Estimated | Moderate |
| McCain Hash Browns | 1 hash brown (75 g) | 2.1 g | Estimated | Moderate |
| Mother Earth Cranberry Trio | 30.0g | 2.2 g | From the label | Moderate |
| Patak's Tikka Masala Spice Paste | 2 tbsp (30 g) | 2.2 g | Estimated | Moderate |
| Ben's Original Tomato & Basil Rice | 1 portion (125 g) | 2.4 g | Estimated | Moderate |
| Old El Paso Stand 'N Stuff Taco Kit | 1 serving (30 g) | 2.4 g | Estimated | Moderate |
| Maggi Simply Good | 100 g | 2.7 g | Estimated | Moderate |
| SunRice BROWN RICE WHOLEGRAIN RICE | 1 portion (125 g) | 2.7 g | Estimated | Moderate |
| Sun Rice Flavoured Special Fried Rice | 1 serving (125 g) | 2.8 g | Estimated | Moderate |
| pams Triangle Hash Browns | 1 serving (96 g) | 3.0 g | Estimated | Moderate |
| The Spice Tailor Thai Red Curry | 100 g | 3.0 g | Estimated | Moderate |
| Abbott Ensure PLUS | 1 portion (200 ml) | 3.1 g | Estimated | High |
| LEE KUM KEE Ready Sauce for COCONUT CURRY VEGETABLES | 2 tbsp (30 g) | 3.1 g | Estimated | High |
| Jordans Crunchy Oat Clusters Strawberry | 1 portion (45 g) | 3.4 g | Estimated | High |
| OBENTO Sesame teriyaki udon noodle bowl | 240 gram | 3.4 g | Estimated | High |
| Dr. oetker norge as Ristorante Pizza Spinaci 390g | 100 g | 3.6 g | Estimated | High |
| THE SPICE TAILOR classic butter chicken | 1 portion (100 g) | 3.6 g | Estimated | High |
| Birds Eye Oven Bake 6 Original Crumb | 1 serving two pieces of fish | 3.7 g | From the label | High |
| MTR Dal Makhani | 150g | 3.7 g | Estimated | High |
| Onion flavored rings NONGSHIM | 1 package (50 g) | 3.8 g | Estimated | High |
| Waitoa Lite & Crispy Chicken | 1 portion (100 g) | 4.1 g | Estimated | High |
| Birds Eye OvenBake 6 Lightly Battered 100% Wild Caught NZ | 2 portions (141 g) | 4.2 g | Estimated | High |
| OSM CRANBERRY WITH BLACKCURRANT | 85.0g | 4.4 g | Estimated | High |
| Vital Vegetables Vitalmix Asian | 100.0g | 4.6 g | Estimated | High |
| Nongshim Shin Cup Noodle Soup | 1 portion (68 g) | 4.8 g | Estimated | High |
| NONGSHIM SHIN RAMYUN | 1 bag (120 g) | 4.8 g | Estimated | High |
| pams CRINKLE CUT FRIES | 325g | 4.9 g | Estimated | High |
| Auntie Dai's Dumplings Pork & Garlic Chives | 1 serving (150 g) | 5.2 g | Estimated | High |
| Woolworths Multigrain Sandwich | 1 tbsp (14 g) | 5.3 g | Estimated | High |
| Tegel Nashville style chicken tenders | 150 g | 5.6 g | Estimated | High |
| OSM Cranberry bites | 100 g | 5.8 g | Estimated | High |
| Maggi Creamy Carbonara | 100 g | 5.9 g | Estimated | High |
| NISSIN TONKOTSU FLAVOR RAMEN NOODLES | 1 package (100 g) | 6.0 g | Estimated | High |
| OTOKI JIN ramen mild noodle soup | 65 g | 6.0 g | Estimated | High |
| Tegel Panko Chicken Tenders | 1 portion (110 g) | 6.1 g | Estimated | High |
| Indomie Mi Goreng Hot & Spicy Flavour Instant Noodles | 170 g | 6.5 g | Estimated | High |
| McCain Rustica Spinach & Mozzarella Pizza | 1 half pizza (190 g) | 7.0 g | Estimated | High |
| Tegel Tempura Battered Chicken Nuggets | 6 pieces (120 g) | 7.2 g | Estimated | High |
| SHIN RAMYUN | 1 serving (120 g) | 7.7 g | Estimated | High |
| Rana Pumpkin & Onion Ravioli | 1 serving (162.5 g) | 7.8 g | Estimated | High |
| The Spice Tailor Original Tikka Masala | 0.5 pack (150 g) | 8.8 g | Estimated | High |
| JOHN WEST TUNA BOWL Vitamin B12 | 1 serving (170 g) | 9.9 g | Estimated | High |
| Auntie Dai's Dumplings | 7 dumplings (150 g) | 11.0 g | Estimated | High |
The 15 highest in this aisle
The other end of the same list, for when you want to know what to put back.
| Product | Serving | PUFA per serving | Source | Verdict |
|---|---|---|---|---|
| Auntie Dai's Dumplings | 7 dumplings (150 g) | 11.0 g | Estimated | High |
| JOHN WEST TUNA BOWL Vitamin B12 | 1 serving (170 g) | 9.9 g | Estimated | High |
| The Spice Tailor Original Tikka Masala | 0.5 pack (150 g) | 8.8 g | Estimated | High |
| Rana Pumpkin & Onion Ravioli | 1 serving (162.5 g) | 7.8 g | Estimated | High |
| SHIN RAMYUN | 1 serving (120 g) | 7.7 g | Estimated | High |
| Tegel Tempura Battered Chicken Nuggets | 6 pieces (120 g) | 7.2 g | Estimated | High |
| McCain Rustica Spinach & Mozzarella Pizza | 1 half pizza (190 g) | 7.0 g | Estimated | High |
| Indomie Mi Goreng Hot & Spicy Flavour Instant Noodles | 170 g | 6.5 g | Estimated | High |
| Tegel Panko Chicken Tenders | 1 portion (110 g) | 6.1 g | Estimated | High |
| NISSIN TONKOTSU FLAVOR RAMEN NOODLES | 1 package (100 g) | 6.0 g | Estimated | High |
| OTOKI JIN ramen mild noodle soup | 65 g | 6.0 g | Estimated | High |
| Maggi Creamy Carbonara | 100 g | 5.9 g | Estimated | High |
| OSM Cranberry bites | 100 g | 5.8 g | Estimated | High |
| Tegel Nashville style chicken tenders | 150 g | 5.6 g | Estimated | High |
| Woolworths Multigrain Sandwich | 1 tbsp (14 g) | 5.3 g | Estimated | High |
More from here: every aisle we rank in New Zealand, the restaurant report cards in New Zealand, and the U.S. grocery guides.
Product data: Open Food Facts, Open Database License.