Monounsaturated Fat
A heart-healthy fat from olive oil, avocado and nuts.
What is Monounsaturated Fat?
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.
Health benefits of Monounsaturated Fat
- Helps lower LDL ("bad") cholesterol when it replaces saturated fat
- Linked to better heart health in Mediterranean-style diets
- Helps absorb fat-soluble vitamins
- Adds richness and satiety to meals
Top food sources of Monounsaturated Fat
See full rankingOlive oil, avocado, almonds, peanuts, hazelnuts, pecans and canola oil. Values shown per 100 g.
Oil, sunflower, high oleic (70% and over)
83.7 g
Oil, hazelnut
78.0 g
Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce)
75.2 g
Shortening frying (heavy duty), soybean (hydrogenated), linoleic (less than 1%)
73.7 g
Oil, olive, salad or cooking
73.0 g
Oil, industrial, canola, high oleic
72.7 g
Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)
72.0 g
Oil, industrial, canola (partially hydrogenated) oil for deep fat frying
71.1 g
Shortening, industrial, soy (partially hydrogenated ) for baking and confections
71.0 g
Oil, avocado
70.6 g
Oil, almond
69.9 g
Oil, canola
63.3 g
How much Monounsaturated Fat do you need?
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.
Monounsaturated Fat deficiency
There is no specific requirement; the focus is on choosing monounsaturated and polyunsaturated fats over saturated and trans fats.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Related nutrients
Frequently asked questions
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.
How much Monounsaturated Fat do I need per 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.
Which 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%), Oil, olive, salad or cooking.
What happens if I don't get enough Monounsaturated Fat?
There is no specific requirement; the focus is on choosing monounsaturated and polyunsaturated fats over saturated and trans fats.