Foods Highest in Monounsaturated Fat
7,334 foods ranked by Monounsaturated Fat per 100 g.
These are the foods highest in Monounsaturated Fat, ranked by the amount per 100 g of the edible portion. Monounsaturated fats (MUFAs) have a single double bond in their structure and are liquid at room temperature but thicken when chilled. They are a hallmark of the Mediterranean diet and, when they replace saturated fat, are linked to better heart health. The main one is oleic acid.
Read the full Monounsaturated Fat guideValues per 100 g.
Olive oil, avocado, almonds, peanuts, hazelnuts, pecans and canola oil. Amounts are per 100 g of the edible portion; your serving may differ.
Monounsaturated Fat — frequently asked questions
What foods are highest in Monounsaturated Fat?
Per 100 g, some of the richest sources are Oil, sunflower, high oleic (70% and over), Oil, hazelnut, Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce), Shortening frying (heavy duty), soybean (hydrogenated), linoleic (less than 1%) and Oil, olive, salad or cooking. See the full ranking above.
How much Monounsaturated Fat do I need a day?
There is no separate Daily Value. Guidelines suggest most of your fat come from unsaturated sources like these, within a total fat DV of 78 g.
What does Monounsaturated Fat do?
Monounsaturated fats (MUFAs) have a single double bond in their structure and are liquid at room temperature but thicken when chilled. They are a hallmark of the Mediterranean diet and, when they replace saturated fat, are linked to better heart health. The main one is oleic acid.