RationTracker

Foods High in Monounsaturated Fat

By the Ration Editorial Team · Reviewed against primary research

Bar chart ranking the foods highest in Monounsaturated Fat: Hazelnut Oil, Frying (Heavy Duty) Soybean Shortening (Hydrogenated), Avocado Oil and more
Per 100 g · USDA laboratory data · Fortified products and supplements excluded

Want to see how much monounsaturated fat you actually get? Track it free with Ration →

Key takeaways

Top Food Sources

  1. 1Hazelnut Oil78 g / 100 g
  2. 2Frying (Heavy Duty) Soybean Shortening (Hydrogenated)73.7 g / 100 g
  3. 3Avocado Oil70.6 g / 100 g
  4. 4Almond Oil69.9 g / 100 g
  5. 5Olive Oil69.6 g / 100 g
  6. 6Canola Oil63 g / 100 g
  7. 7Apricot Kernel Oil60 g / 100 g
  8. 8Macadamia Nuts59.3 g / 100 g
  9. 9Corn & Canola Oil58.5 g / 100 g
  10. 10Industrial Soybean (Hydrogenated) And Cottonseed Shortening58 g / 100 g
  11. 11Fat Goose56.7 g / 100 g
  12. 12Herring Oil56.6 g / 100 g
  13. 13Safflower Oil53.7 g / 100 g
  14. 14Peanut Oil51.7 g / 100 g
  15. 15Sunflower Oil51.6 g / 100 g
  16. 16Teaseed Oil51.5 g / 100 g
  17. 17Multipurpose Shortening51 g / 100 g
  18. 18Pam Cooking Spray49.8 g / 100 g
  19. 19Vegetable Oil47.4 g / 100 g
  20. 20Cod Liver Oil46.7 g / 100 g
  21. 21Hazelnuts46.6 g / 100 g
  22. 22Lard45.1 g / 100 g
  23. 23Chicken Fat44.7 g / 100 g
  24. 24Household Shortening44.5 g / 100 g
  25. 25Sheanut Oil44 g / 100 g
Per 100 g — this nutrient has no general daily target to frame servings against. Fortified products, supplements, and spices are excluded.

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

Read next

Foods High in Vitamin DVitamin D supports calcium absorption and bone health, and it is also tied into hormone regulation. Sun exposure produces it, but food and supplements help fill the gap.