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 Shortening, household, lard and vegetable oil. This food item, in 100g, contains 44.4 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 44.4 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

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Oil, sunflower, high oleic (70% and over) - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 83.689 g
  A typical food serving of 1 tbsp (or 14g), Monounsaturated Fat content is 11.72 g
  Serving of 1 cup (or 218g), Monounsaturated Fat content is 182.44 g
  Serving of 1 tsp (or 4.5g), Monounsaturated Fat content is 3.77 g
Oil, hazelnut - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 78 g
  A typical food serving of 1 tablespoon (or 13.6g), Monounsaturated Fat content is 10.61 g
  Serving of 1 cup (or 218g), Monounsaturated Fat content is 170.04 g
  Serving of 1 tsp (or 4.5g), Monounsaturated Fat content is 3.51 g
Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 75.221 g
  A typical food serving of 1 tablespoon (or 13.6g), Monounsaturated Fat content is 10.23 g
  Serving of 1 cup (or 218g), Monounsaturated Fat content is 163.98 g
  Serving of 1 tsp (or 4.5g), Monounsaturated Fat content is 3.38 g
Shortening frying (heavy duty), soybean (hydrogenated), linoleic (less than 1%) - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 73.7 g
  A typical food serving of 1 tbsp (or 12.8g), Monounsaturated Fat content is 9.43 g
  Serving of 1 cup (or 205g), Monounsaturated Fat content is 151.09 g
Oil, olive, salad or cooking - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 72.961 g
  A typical food serving of 1 tablespoon (or 13.5g), Monounsaturated Fat content is 9.85 g
  Serving of 1 cup (or 216g), Monounsaturated Fat content is 157.6 g
  Serving of 1 tsp (or 4.5g), Monounsaturated Fat content is 3.28 g
Oil, industrial, canola, high oleic - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 72.734 g
  A typical food serving of 1 tablespoon (or 14g), Monounsaturated Fat content is 10.18 g
  Serving of 1 cup (or 218g), Monounsaturated Fat content is 158.56 g
  Serving of 1 teaspoon (or 4.5g), Monounsaturated Fat content is 3.27 g
Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%) - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 71.991 g
  A typical food serving of 1 tbsp (or 14g), Monounsaturated Fat content is 10.08 g
Oil, industrial, canola (partially hydrogenated) oil for deep fat frying - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 71.075 g
  A typical food serving of 1 cup (or 218g), Monounsaturated Fat content is 154.94 g
  Serving of 1 tablespoon (or 13.6g), Monounsaturated Fat content is 9.67 g
  Serving of 1 teaspoon (or 4.5g), Monounsaturated Fat content is 3.2 g
Shortening, industrial, soy (partially hydrogenated ) for baking and confections - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 71.023 g
  A typical food serving of 1 tbsp (or 12.8g), Monounsaturated Fat content is 9.09 g
  Serving of 1 cup (or 205g), Monounsaturated Fat content is 145.6 g
Oil, avocado - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 70.554 g
  A typical food serving of 1 tbsp (or 14g), Monounsaturated Fat content is 9.88 g
  Serving of 1 cup (or 218g), Monounsaturated Fat content is 153.81 g
  Serving of 1 tsp (or 4.5g), Monounsaturated Fat content is 3.17 g
Oil, almond - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 69.9 g
  A typical food serving of 1 tablespoon (or 13.6g), Monounsaturated Fat content is 9.51 g
  Serving of 1 cup (or 218g), Monounsaturated Fat content is 152.38 g
  Serving of 1 tsp (or 4.5g), Monounsaturated Fat content is 3.15 g
Oil, canola - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 63.276 g
  A typical food serving of 1 tbsp (or 14g), Monounsaturated Fat content is 8.86 g
  Serving of 1 cup (or 218g), Monounsaturated Fat content is 137.94 g
  Serving of 1 tsp (or 4.5g), Monounsaturated Fat content is 2.85 g
Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 62.093 g
  A typical food serving of 1 tablespoon (or 13.6g), Monounsaturated Fat content is 8.44 g
  Serving of 1 cup (or 218g), Monounsaturated Fat content is 135.36 g
Oil, industrial, soy ( partially hydrogenated), all purpose - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 61.248 g
  A typical food serving of 1 tbsp (or 13.6g), Monounsaturated Fat content is 8.33 g
  Serving of 1 cup (or 218g), Monounsaturated Fat content is 133.52 g
  Serving of 1 tsp (or 4.5g), Monounsaturated Fat content is 2.76 g
Oil, industrial, canola for salads, woks and light frying - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 61.15 g
  A typical food serving of 1 tablespoon (or 13.6g), Monounsaturated Fat content is 8.32 g
  Serving of 1 teaspoon (or 4.5g), Monounsaturated Fat content is 2.75 g
  Serving of 1 cup (or 218g), Monounsaturated Fat content is 133.31 g
Oil, apricot kernel - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 60 g
  A typical food serving of 1 tablespoon (or 13.6g), Monounsaturated Fat content is 8.16 g
  Serving of 1 cup (or 218g), Monounsaturated Fat content is 130.8 g
  Serving of 1 tsp (or 4.5g), Monounsaturated Fat content is 2.7 g
Oil, industrial, soy (partially hydrogenated ), palm, principal uses icings and fillings - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 59.715 g
  A typical food serving of 1 tbsp (or 13.6g), Monounsaturated Fat content is 8.12 g
  Serving of 1 cup (or 218g), Monounsaturated Fat content is 130.18 g
  Serving of 1 tsp (or 4.5g), Monounsaturated Fat content is 2.69 g
Nuts, macadamia nuts, dry roasted, with salt added - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 59.275 g
  A typical food serving of 1 cup, whole or halves (or 132g), Monounsaturated Fat content is 78.24 g
  Serving of 1 oz (10-12 kernels) (or 28.35g), Monounsaturated Fat content is 16.8 g
Nuts, macadamia nuts, dry roasted, without salt added - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 59.275 g
  A typical food serving of 1 cup, whole or halves (or 132g), Monounsaturated Fat content is 78.24 g
  Serving of 1 oz (10-12 kernels) (or 28.35g), Monounsaturated Fat content is 16.8 g
Oil, mustard - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 59.187 g
  A typical food serving of 1 tbsp (or 14g), Monounsaturated Fat content is 8.29 g
  Serving of 1 cup (or 218g), Monounsaturated Fat content is 129.03 g
  Serving of 1 tsp (or 4.5g), Monounsaturated Fat content is 2.66 g
Oil, industrial, soy (partially hydrogenated) and cottonseed, principal use as a tortilla shortening - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 59.133 g
  A typical food serving of 1 tbsp (or 13.6g), Monounsaturated Fat content is 8.04 g
  Serving of 1 cup (or 218g), Monounsaturated Fat content is 128.91 g
  Serving of 1 tsp (or 4.5g), Monounsaturated Fat content is 2.66 g
Nuts, macadamia nuts, raw - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 58.877 g
  A typical food serving of 1 cup, whole or halves (or 134g), Monounsaturated Fat content is 78.9 g
  Serving of 1 oz (10-12 kernels) (or 28.35g), Monounsaturated Fat content is 16.69 g
Oil, corn and canola - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 58.537 g
  A typical food serving of 1 tbsp (or 14g), Monounsaturated Fat content is 8.2 g
  Serving of 1 cup (or 224g), Monounsaturated Fat content is 131.12 g
  Serving of 1 teaspoon (or 4.5g), Monounsaturated Fat content is 2.63 g
Shortening industrial, soybean (hydrogenated) and cottonseed - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 58 g
  A typical food serving of 1 tbsp (or 12.8g), Monounsaturated Fat content is 7.42 g
  Serving of 1 cup (or 205g), Monounsaturated Fat content is 118.9 g
Oil, industrial, mid-oleic, sunflower - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 57.334 g
  A typical food serving of 1 tablespoon (or 13.6g), Monounsaturated Fat content is 7.8 g
  Serving of 1 teaspoon (or 4.5g), Monounsaturated Fat content is 2.58 g
  Serving of 1 cup (or 218g), Monounsaturated Fat content is 124.99 g
Fat, goose - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 56.7 g
  A typical food serving of 1 cup (or 205g), Monounsaturated Fat content is 116.24 g
  Serving of 1 tbsp (or 12.8g), Monounsaturated Fat content is 7.26 g
Fish oil, herring - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 56.564 g
  A typical food serving of 1 cup (or 218g), Monounsaturated Fat content is 123.31 g
  Serving of 1 tbsp (or 13.6g), Monounsaturated Fat content is 7.69 g
  Serving of 1 tsp (or 4.5g), Monounsaturated Fat content is 2.55 g
Oil, PAM cooking spray, original - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 55.79 g
  A typical food serving of 1 spray , about 1/3 second (1 NLEA serving) (or 0.3g), Monounsaturated Fat content is 0.17 g
Shortening cake mix, soybean (hydrogenated) and cottonseed (hydrogenated) - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 54.2 g
  A typical food serving of 1 tbsp (or 12.8g), Monounsaturated Fat content is 6.94 g
  Serving of 1 cup (or 205g), Monounsaturated Fat content is 111.11 g
Oil, teaseed - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 51.5 g
  A typical food serving of 1 tablespoon (or 13.6g), Monounsaturated Fat content is 7 g
  Serving of 1 cup (or 218g), Monounsaturated Fat content is 112.27 g
  Serving of 1 tsp (or 4.5g), Monounsaturated Fat content is 2.32 g
Shortening, multipurpose, soybean (hydrogenated) and palm (hydrogenated) - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 50.973 g
  A typical food serving of 1 tbsp (or 12.8g), Monounsaturated Fat content is 6.52 g
  Serving of 1 cup (or 205g), Monounsaturated Fat content is 104.49 g
Fat, duck - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 49.3 g
  A typical food serving of 1 cup (or 205g), Monounsaturated Fat content is 101.07 g
  Serving of 1 tbsp (or 12.8g), Monounsaturated Fat content is 6.31 g
Nuts, hazelnuts or filberts, blanched - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 48.192 g
  A typical food serving of 1 oz (or 28.35g), Monounsaturated Fat content is 13.66 g
Oil, corn, peanut, and olive - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 48.033 g
  A typical food serving of 1 tablespoon (or 14g), Monounsaturated Fat content is 6.72 g
  Serving of 1 teaspoon (or 4.5g), Monounsaturated Fat content is 2.16 g
Fish oil, cod liver - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 46.711 g
  A typical food serving of 1 cup (or 218g), Monounsaturated Fat content is 101.83 g
  Serving of 1 tbsp (or 13.6g), Monounsaturated Fat content is 6.35 g
  Serving of 1 tsp (or 4.5g), Monounsaturated Fat content is 2.1 g
Margarine, industrial, non-dairy, cottonseed, soy oil (partially hydrogenated ), for flaky pastries - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 46.692 g
  A typical food serving of 1 tbsp (or 14g), Monounsaturated Fat content is 6.54 g
Nuts, hazelnuts or filberts, dry roasted, without salt added - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 46.608 g
  A typical food serving of 1 oz (or 28.35g), Monounsaturated Fat content is 13.21 g
Oil, peanut, salad or cooking - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 46.2 g
  A typical food serving of 1 tbsp (or 13.5g), Monounsaturated Fat content is 6.24 g
  Serving of 1 cup (or 216g), Monounsaturated Fat content is 99.79 g
  Serving of 1 tsp (or 4.5g), Monounsaturated Fat content is 2.08 g
Oil, sunflower, linoleic, (partially hydrogenated) - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 46.2 g
  A typical food serving of 1 tbsp (or 13.6g), Monounsaturated Fat content is 6.28 g
  Serving of 1 cup (or 218g), Monounsaturated Fat content is 100.72 g
  Serving of 1 tsp (or 4.5g), Monounsaturated Fat content is 2.08 g
Nuts, hazelnuts or filberts - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 45.652 g
  A typical food serving of 1 cup, chopped (or 115g), Monounsaturated Fat content is 52.5 g
  Serving of 1 cup, ground (or 75g), Monounsaturated Fat content is 34.24 g
  Serving of 1 cup, whole (or 135g), Monounsaturated Fat content is 61.63 g
  Serving of 1 oz (21 whole kernels) (or 28.35g), Monounsaturated Fat content is 12.94 g
  Serving of 10 nuts (or 14g), Monounsaturated Fat content is 6.39 g
Oil, sunflower, linoleic (less than 60%) - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 45.4 g
  A typical food serving of 1 tbsp (or 13.6g), Monounsaturated Fat content is 6.17 g
  Serving of 1 cup (or 218g), Monounsaturated Fat content is 98.97 g
  Serving of 1 tsp (or 4.5g), Monounsaturated Fat content is 2.04 g
Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils) - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 45.262 g
  A typical food serving of 1 tablespoon (1 NLEA serving) (or 14g), Monounsaturated Fat content is 6.34 g
Lard - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 45.1 g
  A typical food serving of 1 cup (or 205g), Monounsaturated Fat content is 92.46 g
  Serving of 1 tbsp (or 12.8g), Monounsaturated Fat content is 5.77 g
Animal fat, bacon grease - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 44.874 g
  A typical food serving of 1 tsp (or 4.3g), Monounsaturated Fat content is 1.93 g
Fat, chicken - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 44.7 g
  A typical food serving of 1 cup (or 205g), Monounsaturated Fat content is 91.64 g
  Serving of 1 tbsp (or 12.8g), Monounsaturated Fat content is 5.72 g
Shortening, household, soybean (partially hydrogenated)-cottonseed (partially hydrogenated) - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 44.5 g
  A typical food serving of 1 tbsp (or 12.8g), Monounsaturated Fat content is 5.7 g
  Serving of 1 cup (or 205g), Monounsaturated Fat content is 91.23 g
Shortening, household, lard and vegetable oil - Monounsaturated Fat
  100g serving, Monounsaturated Fat = 44.4 g
  A typical food serving of 1 tablespoon (or 12.8g), Monounsaturated Fat content is 5.68 g
  Serving of 1 cup (or 205g), Monounsaturated Fat content is 91.02 g




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