rationTracker

Foods High in Monounsaturated Fat

Monounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.

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Key takeaways

  • Oil Hazelnut has the most monounsaturated fat per 100 g among whole foods, at 78 g.
  • Per 100 calories, Oil Canola ranks first at 14.2 g.

Top sources per 100 grams

The most concentrated sources by weight. Fortified products, supplements, and spices are excluded so the ranking reflects commonly eaten foods.

  1. 1Oil Hazelnut78 g / 100 g
  2. 2Shortening Frying (Heavy Duty) Soybean (Hydrogenated)73.7 g / 100 g
  3. 3Oil Avocado70.6 g / 100 g
  4. 4Oil Almond69.9 g / 100 g
  5. 5Oil Canola63 g / 100 g
  6. 6Oil Apricot Kernel60 g / 100 g
  7. 7Nuts Macadamia Nuts59.3 g / 100 g
  8. 8Oil Corn And Canola58.5 g / 100 g
  9. 9Shortening Industrial Soybean (Hydrogenated) And Cottonseed58 g / 100 g
  10. 10Fat Goose56.7 g / 100 g
  11. 11Fish Oil Herring56.6 g / 100 g
  12. 12Oil Spotted Seal (Alaska Native)54.5 g / 100 g
  13. 13Oil Beluga54.2 g / 100 g
  14. 14Oil Safflower53.7 g / 100 g
  15. 15Oil Peanut51.7 g / 100 g
  16. 16Oil Sunflower51.6 g / 100 g
  17. 17Oil Teaseed51.5 g / 100 g
  18. 18Shortening Multipurpose51 g / 100 g
  19. 19Shortening Industrial50.2 g / 100 g
  20. 20Oil Pam Cooking Spray49.8 g / 100 g
  21. 21Oil Vegetable47.4 g / 100 g
  22. 22Oil Bearded Seal (Oogruk) (Alaska Native)47.1 g / 100 g
  23. 23Fish Oil Cod Liver46.7 g / 100 g
  24. 24Nuts Hazelnuts Or Filberts46.6 g / 100 g
  25. 25Lard45.1 g / 100 g

Top sources per 100 calories

The same catalog ranked by nutrient density per calorie, which is useful when working within a calorie budget.

  1. 1Oil Canola14.2 g / 100 kcal
  2. 2Oil Peanut11.7 g / 100 kcal
  3. 3Peanut Butter Creamy9.29 g / 100 kcal
  4. 4Oil Safflower9.12 g / 100 kcal
  5. 5Oil Hazelnut8.82 g / 100 kcal
  6. 6Shortening Frying (Heavy Duty) Soybean (Hydrogenated)8.34 g / 100 kcal
  7. 7Nuts Macadamia Nuts8.26 g / 100 kcal
  8. 8Oil Avocado7.99 g / 100 kcal
  9. 9Oil Almond7.91 g / 100 kcal
  10. 10Pork 72% Lean / 28% Fat7.53 g / 100 kcal
  11. 11Pork 72% Lean / 28% Fat7.53 g / 100 kcal
  12. 12Oil Sunflower7.3 g / 100 kcal
  13. 13Nuts Hazelnuts Or Filberts7.21 g / 100 kcal
  14. 14Oil Apricot Kernel6.79 g / 100 kcal
  15. 15Oil Corn And Canola6.62 g / 100 kcal
  16. 16Shortening Industrial Soybean (Hydrogenated) And Cottonseed6.56 g / 100 kcal
  17. 17Margarine-Like Spread With Yogurt 70% Fat6.33 g / 100 kcal
  18. 18Seeds Sunflower Seed Butter6.32 g / 100 kcal
  19. 19Fat Goose6.3 g / 100 kcal
  20. 20Oil Pam Cooking Spray6.29 g / 100 kcal
  21. 21Fish Oil Herring6.27 g / 100 kcal
  22. 22Avocados Commercial6.13 g / 100 kcal
  23. 23Oil Spotted Seal (Alaska Native)6.1 g / 100 kcal
  24. 24Oil Beluga6.02 g / 100 kcal
  25. 25Peanut Butter With Omega-3 Creamy6.02 g / 100 kcal

Food values compiled from public nutrition databases and published research. Rankings exclude fortified products and supplements to reflect whole foods.