Foods high in Fatty acids, total monounsaturated
Top food sources of Fatty acids, total monounsaturated ranked from USDA FoodData Central — per 100 g and per serving.
Showing top 50 foods
Per 100 g: g
- 1
Oil, sunflower
83.69 g/ 100 g11.72 g (14 g serving) - 2
Oil, hazelnut
78 g/ 100 g10.61 g (14 g serving) - 3
Oil, safflower
75.22 g/ 100 g10.23 g (14 g serving) - 4
Shortening frying (heavy duty), soybean (hydrogenated)
73.7 g/ 100 g9.43 g (13 g serving) - 5
Oil, olive
72.96 g/ 100 g9.85 g (14 g serving) - 6
Oil, industrial
72.73 g/ 100 g10.18 g (14 g serving) - 7
Oil, vegetable
71.99 g/ 100 g10.08 g (14 g serving) - 8
Safflower oil
71.6 g/ 100 g160.38 g (224 g serving) - 9
Oil, industrial
71.08 g/ 100 g9.67 g (14 g serving) - 10
Shortening, industrial
71.02 g/ 100 g9.09 g (13 g serving) - 11
Oil, avocado
70.55 g/ 100 g9.88 g (14 g serving) - 12
Oil, almond
69.9 g/ 100 g9.51 g (14 g serving) - 13
Almond oil
69.9 g/ 100 g156.58 g (224 g serving) - 14
Olive oil
68.42 g/ 100 g153.26 g (224 g serving) - 15
Sunflower oil
63.4 g/ 100 g142.02 g (224 g serving) - 16
Oil, canola
62.94 g/ 100 g8.81 g (14 g serving) - 17
Canola oil
62.6 g/ 100 g140.22 g (224 g serving) - 18
Oil, industrial
62.09 g/ 100 g8.45 g (14 g serving) - 19
Oil, industrial
61.25 g/ 100 g8.33 g (14 g serving) - 20
Oil, industrial
61.15 g/ 100 g8.32 g (14 g serving) - 21
Oil, apricot kernel
60 g/ 100 g8.16 g (14 g serving) - 22
Oil, industrial
59.72 g/ 100 g8.12 g (14 g serving) - 23
Nuts, macadamia nuts
59.28 g/ 100 g78.24 g (132 g serving) - 24
Nuts, macadamia nuts
59.28 g/ 100 g78.24 g (132 g serving) - 25
Macadamia nuts
59.28 g/ 100 g1.48 g (3 g serving) - 26
Oil, mustard
59.19 g/ 100 g8.29 g (14 g serving) - 27
Oil, industrial
59.13 g/ 100 g8.04 g (14 g serving) - 28
Nuts, macadamia nuts, raw
58.88 g/ 100 g78.9 g (134 g serving) - 29
Oil, corn and canola
58.54 g/ 100 g8.2 g (14 g serving) - 30
Shortening industrial, soybean (hydrogenated) and cottonseed
58 g/ 100 g7.42 g (13 g serving) - 31
Oil, industrial
57.33 g/ 100 g7.8 g (14 g serving) - 32
Peanut oil
57.1 g/ 100 g127.9 g (224 g serving) - 33
Fat, goose
56.7 g/ 100 g7.26 g (13 g serving) - 34
Fish oil, herring
56.56 g/ 100 g7.69 g (14 g serving) - 35
Oil, spotted seal (Alaska Native)
54.52 g/ 100 g - 36
Shortening cake mix, soybean (hydrogenated) and cottonseed (hydrogenated)
54.2 g/ 100 g6.94 g (13 g serving) - 37
Oil, beluga
54.19 g/ 100 g - 38
Oil, teaseed
51.5 g/ 100 g7 g (14 g serving) - 39
Shortening, multipurpose
50.97 g/ 100 g6.53 g (13 g serving) - 40
Oil, PAM cooking spray
49.79 g/ 100 g0.15 g (0 g serving) - 41
Nuts, hazelnuts or filberts
48.19 g/ 100 g13.66 g (28 g serving) - 42
Oil, corn
48.03 g/ 100 g6.73 g (14 g serving) - 43
Oil, bearded seal (Oogruk) (Alaska Native)
47.08 g/ 100 g - 44
Fish oil, cod liver
46.71 g/ 100 g2.1 g (5 g serving) - 45
Margarine, industrial
46.69 g/ 100 g6.54 g (14 g serving) - 46
Nuts, hazelnuts or filberts
46.61 g/ 100 g13.21 g (28 g serving) - 47
Oil, peanut
46.2 g/ 100 g6.24 g (14 g serving) - 48
Oil, sunflower
46.2 g/ 100 g6.28 g (14 g serving) - 49
Nuts, hazelnuts or filberts
45.65 g/ 100 g52.5 g (115 g serving) - 50
Hazelnuts
45.65 g/ 100 g0.69 g (2 g serving)
Why Fatty acids, total monounsaturated matters
Fatty acids, total monounsaturated is an essential dietary fat. It appears naturally in a range of whole foods and is catalogued by USDA FoodData Central with per-100 g values for thousands of ingredients. The ranked list above surfaces the highest-density food sources in the USDA dataset.
Best for these diets
The highest-ranking Fatty acids, total monounsaturated foods fit naturally into these dietary patterns:
Explore other nutrients
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