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Foods High in Monounsaturated Fat

We have sorted our complete nutrition and vitamin database of over 7000 foods based on the amount of Monounsaturated Fat. Click a food item to give a complete nutrition breakdown which can be scaled by different amount of foods, to answer the question what foods are high in Monounsaturated Fat.

From this Monounsaturated Fat rich foods list, the highest amount of Monounsaturated Fat is Oil, sunflower, high oleic (70% and over) which in 100g contains 83.689 g of Monounsaturated Fat.

Conversely, the food with the lowest amount of Monounsaturated Fat is Oil, industrial, mid-oleic, sunflower. This food item, in 100g, contains 57.334 g of Monounsaturated Fat.

In summary, from the list of foods on this page, in 100 g, the range of Monounsaturated Fat is 83.689 g through to 57.334 g of Monounsaturated Fat.

Please remember that this gives an accurate value in 100g for Monounsaturated Fat foods. For example 100g of Oil, sunflower, high oleic (70% and over) contains 83.689 g of Monounsaturated Fat. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the quantity in foods and Monounsaturated Fat rich foods. Please bear this in mind when trying to increase or decrease the amount of Monounsaturated Fat in your diet or you are simply looking for good sources of Monounsaturated Fat.

Foods High in Monounsaturated Fat - Monounsaturated Fat in Foods per 100g

Oil, hazelnut - Monounsaturated Fat
100g serving, Monounsaturated Fat = 78 g
Typical food serving, 1 tablespoon (or 13.6g), Monounsaturated Fat = 10.61 g

Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) - Monounsaturated Fat
100g serving, Monounsaturated Fat = 75.221 g
Typical food serving, 1 tablespoon (or 13.6g), Monounsaturated Fat = 10.23 g

Shortening frying (heavy duty), soybean (hydrogenated), linoleic (less than 1%) - Monounsaturated Fat
100g serving, Monounsaturated Fat = 73.7 g
Typical food serving, 1 tbsp (or 12.8g), Monounsaturated Fat = 9.43 g

Oil, olive, salad or cooking - Monounsaturated Fat
100g serving, Monounsaturated Fat = 72.961 g
Typical food serving, 1 tablespoon (or 13.5g), Monounsaturated Fat = 9.85 g

Oil, industrial, canola, high oleic - Monounsaturated Fat
100g serving, Monounsaturated Fat = 72.734 g
Typical food serving, 1 tablespoon (or 14g), Monounsaturated Fat = 10.18 g

Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%) - Monounsaturated Fat
100g serving, Monounsaturated Fat = 71.991 g
Typical food serving, 1 tbsp (or 14g), Monounsaturated Fat = 10.08 g

Oil, industrial, canola (partially hydrogenated) oil for deep fat frying - Monounsaturated Fat
100g serving, Monounsaturated Fat = 71.075 g
Typical food serving, 1 cup (or 218g), Monounsaturated Fat = 154.94 g

Shortening, industrial, soy (partially hydrogenated ) for baking and confections - Monounsaturated Fat
100g serving, Monounsaturated Fat = 71.023 g
Typical food serving, 1 tbsp (or 12.8g), Monounsaturated Fat = 9.09 g

Oil, avocado - Monounsaturated Fat
100g serving, Monounsaturated Fat = 70.554 g
Typical food serving, 1 tbsp (or 14g), Monounsaturated Fat = 9.88 g

Oil, almond - Monounsaturated Fat
100g serving, Monounsaturated Fat = 69.9 g
Typical food serving, 1 tablespoon (or 13.6g), Monounsaturated Fat = 9.51 g

Oil, canola - Monounsaturated Fat
100g serving, Monounsaturated Fat = 63.276 g
Typical food serving, 1 tbsp (or 14g), Monounsaturated Fat = 8.86 g

Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying - Monounsaturated Fat
100g serving, Monounsaturated Fat = 62.093 g
Typical food serving, 1 tablespoon (or 13.6g), Monounsaturated Fat = 8.44 g

Oil, industrial, soy ( partially hydrogenated), all purpose - Monounsaturated Fat
100g serving, Monounsaturated Fat = 61.248 g
Typical food serving, 1 tbsp (or 13.6g), Monounsaturated Fat = 8.33 g

Oil, industrial, canola for salads, woks and light frying - Monounsaturated Fat
100g serving, Monounsaturated Fat = 61.15 g
Typical food serving, 1 tablespoon (or 13.6g), Monounsaturated Fat = 8.32 g

Oil, apricot kernel - Monounsaturated Fat
100g serving, Monounsaturated Fat = 60 g
Typical food serving, 1 tablespoon (or 13.6g), Monounsaturated Fat = 8.16 g

Oil, industrial, soy (partially hydrogenated ), palm, principal uses icings and fillings - Monounsaturated Fat
100g serving, Monounsaturated Fat = 59.715 g
Typical food serving, 1 tbsp (or 13.6g), Monounsaturated Fat = 8.12 g

Nuts, macadamia nuts, dry roasted, with salt added - Monounsaturated Fat
100g serving, Monounsaturated Fat = 59.275 g
Typical food serving, 1 cup, whole or halves (or 132g), Monounsaturated Fat = 78.24 g

Nuts, macadamia nuts, dry roasted, without salt added - Monounsaturated Fat
100g serving, Monounsaturated Fat = 59.275 g
Typical food serving, 1 cup, whole or halves (or 132g), Monounsaturated Fat = 78.24 g

Oil, mustard - Monounsaturated Fat
100g serving, Monounsaturated Fat = 59.187 g
Typical food serving, 1 tbsp (or 14g), Monounsaturated Fat = 8.29 g

Oil, industrial, soy (partially hydrogenated) and cottonseed, principal use as a tortilla shortening - Monounsaturated Fat
100g serving, Monounsaturated Fat = 59.133 g
Typical food serving, 1 tbsp (or 13.6g), Monounsaturated Fat = 8.04 g

Nuts, macadamia nuts, raw - Monounsaturated Fat
100g serving, Monounsaturated Fat = 58.877 g
Typical food serving, 1 cup, whole or halves (or 134g), Monounsaturated Fat = 78.9 g

Oil, corn and canola - Monounsaturated Fat
100g serving, Monounsaturated Fat = 58.537 g
Typical food serving, 1 tbsp (or 14g), Monounsaturated Fat = 8.2 g

Shortening industrial, soybean (hydrogenated) and cottonseed - Monounsaturated Fat
100g serving, Monounsaturated Fat = 58 g
Typical food serving, 1 tbsp (or 12.8g), Monounsaturated Fat = 7.42 g

Oil, industrial, mid-oleic, sunflower - Monounsaturated Fat
100g serving, Monounsaturated Fat = 57.334 g
Typical food serving, 1 tablespoon (or 13.6g), Monounsaturated Fat = 7.8 g

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