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

next
Oil, sunflower, high oleic (70% and over) - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 83.689 g
  Typical food serving, 1 tbsp (or 14g), Monounsaturated Fat = 11.72 g
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, 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
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
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




Get your FREE Diet and Fitness ebooks here or click on the images below to find out more about our weight loss, health and fitness program.




Foods High in Vitamins and Nutrient Rich Foods

High Calorie Foods, Foods high in Fat, Vitamin A Foods, Vitamin C Foods, Vitamin D Foods, Vitamin E Foods, Vitamin K Foods, calcium rich foods, iron rich foods, foods high in sodium, magnesium rich foods, potassium rich foods, vitamin b12 foods, foods high in niacin, foods high in aspartic acid, foods high in cholesterol, foods high in carbohydrate, high fiber foods, foods high in phosphorus, foods high in folic acid, foods high in lysine, foods high in arginine, foods high in sugars, foods high in starch, foods high in glucose, foods high in caffeine, foods high in saturated fat, foods high in poly unsaturated fat, foods high in water, foods high in selenium, foods high in vitamin b1, foods high in thiamine, foods high in vitamin b2, foods high in riboflavin, foods high in vitamin b3, foods high in folate, foods high in copper, High protein foods, zinc rich foods, foods high in vitamin b6,