Welcome to the nutritional monounsaturated fat content in 39 different types of crackers, ranging from 14.307 g to 0.127 g per 100g. The basic type of crackers is Crackers, milk, where the amount of monounsaturated fat in 100g is 6.479 g.

For a typical serving size of .5 oz (or 14.2 g) the amount of Monounsaturated Fat is 0.92 g.

Top twenty crackers products high in monounsaturated fat

Below is a summary list for the top twenty crackers items ranked by the amount or level of monounsaturated fat in 100g.

1. Crackers, cheese, sandwich-type with cheese filling : 14.307g
2. Crackers, standard snack-type, sandwich, with peanut butter filling : 13.776g
3. Crackers, cheese, sandwich-type with peanut butter filling : 13.003g
4. Crackers, rye, sandwich-type with cheese filling : 12.236g
5. Crackers, cheese, low sodium : 11.852g
6. Crackers, wheat, sandwich, with peanut butter filling : 11.766g
7. Crackers, wheat, low salt : 11.448g
8. Crackers, standard snack-type, sandwich, with cheese filling : 11.254g
9. Crackers, standard snack-type, regular, low salt : 10.64g
10. Crackers, cream, GAMESA SABROSAS : 10.625g
11. Crackers, wheat, sandwich, with cheese filling : 10.351g
12. Crackers, cream, LA MODERNA RIKIS CREAM CRACKERS : 7.313g
13. Crackers, standard snack-type, regular : 6.652g
14. Crackers, milk : 6.479g
15. Crackers, saltines, unsalted tops (includes oyster, soda, soup) : 6.422g
16. Crackers, whole-wheat, low salt : 5.88g
17. Crackers, cheese, regular : 5.744g
18. Crackers, snack, GOYA CRACKERS : 4.697g
19. Crackers, wheat, regular : 4.297g
20. Crackers, wheat, reduced fat : 3.295g

Following on from the twenty top crackers items or products containing monounsaturated fat we have a more comprehensive break down of Crackers, milk, and the highest item containing monounsaturated fat which is Crackers, cheese, sandwich-type with cheese filling. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 39 types of crackers.

At the bottom of the page is the full list for the 39 different types of crackers based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the monounsaturated fat content in crackers.

Crackers, milk - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Crackers, milk should be considered along with the monounsaturated fat content. This food profile is part of our list of food and drinks under the general group Baked Products.Other important and monounsaturated fat related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 455 kcal (23% RDA), the amount of Protein is 7.6 g (14% RDA), the amount of Fat is 15.8 g (24% RDA) and the amount of Carbohydrate is 69.7 g (54% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the monounsaturated fat levels in crackers.

monounsaturated fat and nutrition facts in crackers per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Crackers, milk has a nutritional value score of 14 out of 100.

Amount of monounsaturated fat per 100 Calories

100 calories of crackers, milk is a serving size of 0.22 g, and the amount of Monounsaturated Fat is 1.42 g. Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 1.67 g (3.08% RDA), Fat 3.47 g (5.27% RDA), Carbohydrate 15.32 g (11.87% RDA). This is shown in the monounsaturated fat RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients. monounsaturated fat and nutrition facts in crackers per 100 calories

Content per Typical Serving Size .5 oz (or 14.2 g)

For the food Crackers, milk the typical serving size is .5 oz (or 14.2 g) which contains 0.92 g of Monounsaturated Fat. In terms of the gram weight and total content for this serving the Calories content is 64.61 kcal, the Protein content is 1.08 g, the Fat content is 2.24 g and the Carbohydrate content is 9.9 g. The percentages are shown below in the monounsaturated fat chart, for the typical serving of monounsaturated fat and the related and important nutritional values.monounsaturated fat and nutritional content in crackers

Macronutrients in Crackers, milk


The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case .5 oz or 14.2 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 4.3 (kcal).The number of calories from Fat is 19.7 (kcal).The total calories from carbohydrate is 40.6 (kcal).monounsaturated fat, calories and nutritional content in crackers

Grams of monounsaturated fat in crackers (per 100g)

This list of 39 types of crackers, is brought to you by www.dietandfitnesstoday.com and ranges from Crackers, cheese, sandwich-type with cheese filling through to Crackers, matzo, plain where all food items are ranked by the content or amount per 100g. The nutritional monounsaturated fat content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much monounsaturated fat in crackers.

The list below gives the total monounsaturated fat content in the 39 items from the general description 'crackers' each of which show the monounsaturated fat amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 39 food items shown in the monounsaturated fat chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

crackers monounsaturated fat per 100g

The corresponding nutritional value for crackers based on our density score out of 100 (ranked by the amount of monounsaturated fat per 100g) is shown in the below nutritional density chart. crackers monounsaturated fat per 100g

The corresponding Calories for crackers ranked by the amount of monounsaturated fat per 100g is shown below in the crackers calories chart. crackers monounsaturated fat per 100g

Average Content for crackers

The average (or more correctly the arithmetic mean) amount of monounsaturated fat contained in 100g of crackers, based on the list below of 39 different items under the general description of crackers, is 5.33 g of monounsaturated fat. The averages for the different nutrients are as follows; the average amount of Calories is 433.97 kcal, the average amount of Protein is 10.08 g, the average amount of Fat is 13.35 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Monounsaturated Fat is found in Crackers, wheat, reduced fat which in 100g contains 3.295 g of Monounsaturated Fat. For this serving the amount of Calories is 444 kcal, the amount of Protein is 9.34 g, the amount of Fat is 13.37 g and the amount of Carbohydrate is 71.52 g.

Highest monounsaturated fat Content per 100g

Using the list below for the 39 different crackers nutrition entries in our database, the highest amount of monounsaturated fat is found in Crackers, cheese, sandwich-type with cheese filling which contains 14.307 g of monounsaturated fat per 100g. The associated percentage of RDA is %. For this 100g serving the Calories content is 490 kcal, the Protein content is 8.92 g, the Fat content is 24.41 g, the Carbohydrate content is 58.76 g. chart to show highest monounsaturated fat in crackers per 100g

The lowest amount of monounsaturated fat in 100g is in Crackers, matzo, plain which contains 0.127 g. This gives as percentage of the recommended daily allowance % of the RDA. For this 100g serving the amount of Calories is 395 kcal, the amount of Protein is 10 g, the amount of Fat is 1.4 g, the amount of Carbohydrate is 83.7 g.

The difference between the highest and lowest values gives a monounsaturated fat range of 14.18 g per 100g. The range for the other nutrients are as follows; 95 kcal for Calories, 1.08 g for Protein, 23.01 g for Fat, 0 g for Carbohydrate.

Highest Amount of monounsaturated fat per Serving

Please remember that the above gives an accurate value in 100g for high monounsaturated fat foods in your diet. For example 100g of Crackers, milk contains 6.479 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 monounsaturated fat nutritional content.

The food with the highest monounsaturated fat content per typical serving is Crackers, cheese, sandwich-type with cheese filling which contains 5.58 g in 6 cracker 1 cracker = 6.5g (or 39 g). For this serving the Calories content is 191.1 kcal, the Protein content is 3.48 g, the Fat content is 9.52 g and the Carbohydrate content is 22.92 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing monounsaturated fat which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of high monounsaturated fat foods.


Crackers List, monounsaturated fat Content per 100g

1. Crackers, cheese, sandwich-type with cheese filling - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  14.307 g490 kcal (25%)58.76 g (45%)24.41 g (38%)8.92 g (16%)
  Typical Serving size of 6 cracker 1 cracker = 6.5g (or 39g):
   5.58 g 191.1 kcal (10%) 22.92 g (18%) 9.52 g (15%) 3.48 g (6%)
  Other serving sizes 1 sandwich (or 6.5g):
  0.93 g 31.85 kcal (2%) 3.82 g (3%) 1.59 g (2%) 0.58 g (1%)
2. Crackers, standard snack-type, sandwich, with peanut butter filling - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  13.776 g494 kcal (25%)58.38 g (45%)24.54 g (38%)11.47 g (20%)
  Typical Serving size of .5 oz (or 14.2g):
   1.96 g 70.15 kcal (4%) 8.29 g (6%) 3.48 g (5%) 1.63 g (3%)
  Other serving sizes 1 cracker and sandwich (or 7g):
  0.96 g 34.58 kcal (2%) 4.09 g (3%) 1.72 g (3%) 0.8 g (1%)
3. Crackers, cheese, sandwich-type with peanut butter filling - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  13.003 g496 kcal (25%)56.74 g (44%)25.12 g (39%)12.41 g (22%)
  Typical Serving size of .5 oz (or 14.2g):
   1.85 g 70.43 kcal (4%) 8.06 g (6%) 3.57 g (5%) 1.76 g (3%)
  Other serving sizes 1 cup and crushed (or 83g):
  10.79 g 411.68 kcal (21%) 47.09 g (36%) 20.85 g (32%) 10.3 g (18%)
  Other serving sizes 6 cracker (or 39g):
  5.07 g 193.44 kcal (10%) 22.13 g (17%) 9.8 g (15%) 4.84 g (9%)
  Other serving sizes 1 sandwich (or 6.5g):
  0.85 g 32.24 kcal (2%) 3.69 g (3%) 1.63 g (3%) 0.81 g (1%)
4. Crackers, rye, sandwich-type with cheese filling - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  12.236 g481 kcal (24%)60.8 g (47%)22.3 g (34%)9.2 g (16%)
  Typical Serving size of .5 oz (or 14.2g):
   1.74 g 68.3 kcal (3%) 8.63 g (7%) 3.17 g (5%) 1.31 g (2%)
  Other serving sizes 1 cracker and sandwich (or 7g):
  0.86 g 33.67 kcal (2%) 4.26 g (3%) 1.56 g (2%) 0.64 g (1%)
5. Crackers, cheese, low sodium - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  11.852 g503 kcal (25%)58.2 g (45%)25.3 g (39%)10.1 g (18%)
  Typical Serving size of .5 oz (or 14.2g):
   1.68 g 71.43 kcal (4%) 8.26 g (6%) 3.59 g (6%) 1.43 g (3%)
  Other serving sizes 1 cup Cheez-its (or 62g):
  7.35 g 311.86 kcal (16%) 36.08 g (28%) 15.69 g (24%) 6.26 g (11%)
  Other serving sizes 1 cup and crushed (or 72g):
  8.53 g 362.16 kcal (18%) 41.9 g (32%) 18.22 g (28%) 7.27 g (13%)
  Other serving sizes 1 gold fish (or 0.6g):
  0.07 g 3.02 kcal (0%) 0.35 g (0%) 0.15 g (0%) 0.06 g (0%)
  Other serving sizes 1 cracker (1 square) (or 1g):
  0.12 g 5.03 kcal (0%) 0.58 g (0%) 0.25 g (0%) 0.1 g (0%)
6. Crackers, wheat, sandwich, with peanut butter filling - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  11.766 g495 kcal (25%)53.8 g (41%)26.7 g (41%)13.5 g (24%)
  Typical Serving size of .5 oz (or 14.2g):
   1.67 g 70.29 kcal (4%) 7.64 g (6%) 3.79 g (6%) 1.92 g (3%)
  Other serving sizes 1 cracker and sandwich (or 7g):
  0.82 g 34.65 kcal (2%) 3.77 g (3%) 1.87 g (3%) 0.95 g (2%)
7. Crackers, wheat, low salt - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  11.448 g473 kcal (24%)64.9 g (50%)20.6 g (32%)8.6 g (15%)
  Typical Serving size of .5 oz (or 14.2g):
   1.63 g 67.17 kcal (3%) 9.22 g (7%) 2.93 g (5%) 1.22 g (2%)
  Other serving sizes 1 cup and crushed (or 83g):
  9.5 g 392.59 kcal (20%) 53.87 g (41%) 17.1 g (26%) 7.14 g (13%)
  Other serving sizes 1 cracker (or 2g):
  0.23 g 9.46 kcal (0%) 1.3 g (1%) 0.41 g (1%) 0.17 g (0%)
  Other serving sizes 1 cracker and thin square (or 2g):
  0.23 g 9.46 kcal (0%) 1.3 g (1%) 0.41 g (1%) 0.17 g (0%)
8. Crackers, standard snack-type, sandwich, with cheese filling - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  11.254 g477 kcal (24%)61.7 g (47%)21.1 g (32%)9.3 g (17%)
  Typical Serving size of .5 oz (or 14.2g):
   1.6 g 67.73 kcal (3%) 8.76 g (7%) 3 g (5%) 1.32 g (2%)
  Other serving sizes 1 cracker and sandwich (or 7g):
  0.79 g 33.39 kcal (2%) 4.32 g (3%) 1.48 g (2%) 0.65 g (1%)
9. Crackers, standard snack-type, regular, low salt - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  10.64 g502 kcal (25%)61 g (47%)25.3 g (39%)7.4 g (13%)
  Typical Serving size of .5 oz (or 14.2g):
   1.51 g 71.28 kcal (4%) 8.66 g (7%) 3.59 g (6%) 1.05 g (2%)
  Other serving sizes 1 cup and bite size (or 62g):
  6.6 g 311.24 kcal (16%) 37.82 g (29%) 15.69 g (24%) 4.59 g (8%)
  Other serving sizes 1 cup and crushed (or 72g):
  7.66 g 361.44 kcal (18%) 43.92 g (34%) 18.22 g (28%) 5.33 g (10%)
  Other serving sizes 1 cracker and rectangular (or 4g):
  0.43 g 20.08 kcal (1%) 2.44 g (2%) 1.01 g (2%) 0.3 g (1%)
  Other serving sizes 1 cracker and oval (or 3g):
  0.32 g 15.06 kcal (1%) 1.83 g (1%) 0.76 g (1%) 0.22 g (0%)
  Other serving sizes 1 cracker and round (or 3g):
  0.32 g 15.06 kcal (1%) 1.83 g (1%) 0.76 g (1%) 0.22 g (0%)
10. Crackers, cream, GAMESA SABROSAS - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  10.625 g484 kcal (24%)64.55 g (50%)20.37 g (31%)7.01 g (13%)
  Typical Serving size of 11 crackers (1 NLEA serving) (or 31g):
   3.29 g 150.04 kcal (8%) 20.01 g (15%) 6.31 g (10%) 2.17 g (4%)
  Other serving sizes 1 cracker (or 3.1g):
  0.33 g 15 kcal (1%) 2 g (2%) 0.63 g (1%) 0.22 g (0%)
11. Crackers, wheat, sandwich, with cheese filling - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  10.351 g497 kcal (25%)58.2 g (45%)25 g (38%)9.8 g (18%)
  Typical Serving size of .5 oz (or 14.2g):
   1.47 g 70.57 kcal (4%) 8.26 g (6%) 3.55 g (5%) 1.39 g (2%)
  Other serving sizes 1 cracker and sandwich (or 7g):
  0.72 g 34.79 kcal (2%) 4.07 g (3%) 1.75 g (3%) 0.69 g (1%)
12. Crackers, cream, LA MODERNA RIKIS CREAM CRACKERS - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  7.313 g422 kcal (21%)64.88 g (50%)19.5 g (30%)7.19 g (13%)
  Typical Serving size of 10 crackers (1 NLEA serving) (or 32g):
   2.34 g 135.04 kcal (7%) 20.76 g (16%) 6.24 g (10%) 2.3 g (4%)
  Other serving sizes 1 cracker (or 3.1g):
  0.23 g 13.08 kcal (1%) 2.01 g (2%) 0.6 g (1%) 0.22 g (0%)
13. Crackers, standard snack-type, regular - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  6.652 g504 kcal (25%)61.37 g (47%)25.83 g (40%)6.6 g (12%)
  Typical Serving size of 5 crackers, regular size and round (1 serving) (or 16g):
   1.06 g 80.64 kcal (4%) 9.82 g (8%) 4.13 g (6%) 1.06 g (2%)
  Other serving sizes 1 cracker and round (or 3.2g):
  0.21 g 16.13 kcal (1%) 1.96 g (2%) 0.83 g (1%) 0.21 g (0%)
  Other serving sizes 1 cracker and rectangular (or 4g):
  0.27 g 20.16 kcal (1%) 2.45 g (2%) 1.03 g (2%) 0.26 g (0%)
  Other serving sizes 1 cup crushed (or 52g):
  3.46 g 262.08 kcal (13%) 31.91 g (25%) 13.43 g (21%) 3.43 g (6%)
14. Crackers, milk - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  6.479 g455 kcal (23%)69.7 g (54%)15.8 g (24%)7.6 g (14%)
  Typical Serving size of .5 oz (or 14.2g):
   0.92 g 64.61 kcal (3%) 9.9 g (8%) 2.24 g (3%) 1.08 g (2%)
  Other serving sizes 1 cracker (or 11g):
  0.71 g 50.05 kcal (3%) 7.67 g (6%) 1.74 g (3%) 0.84 g (2%)
15. Crackers, saltines, unsalted tops (includes oyster, soda, soup) - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  6.422 g434 kcal (22%)71.5 g (55%)11.8 g (18%)9.2 g (16%)
  Typical Serving size of .5 oz (or 14.2g):
   0.91 g 61.63 kcal (3%) 10.15 g (8%) 1.68 g (3%) 1.31 g (2%)
  Other serving sizes 1 cracker (or 3g):
  0.19 g 13.02 kcal (1%) 2.15 g (2%) 0.35 g (1%) 0.28 g (1%)
16. Crackers, whole-wheat, low salt - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  5.88 g443 kcal (22%)68.6 g (53%)17.2 g (26%)8.8 g (16%)
  Typical Serving size of .5 oz (or 14.2g):
   0.83 g 62.91 kcal (3%) 9.74 g (7%) 2.44 g (4%) 1.25 g (2%)
  Other serving sizes 1 cup and crushed (or 94g):
  5.53 g 416.42 kcal (21%) 64.48 g (50%) 16.17 g (25%) 8.27 g (15%)
  Other serving sizes 1 cracker (or 4g):
  0.24 g 17.72 kcal (1%) 2.74 g (2%) 0.69 g (1%) 0.35 g (1%)
  Other serving sizes 1 cracker and square (or 4g):
  0.24 g 17.72 kcal (1%) 2.74 g (2%) 0.69 g (1%) 0.35 g (1%)
  Other serving sizes 10 Triscuit Bits (or 10g):
  0.59 g 44.3 kcal (2%) 6.86 g (5%) 1.72 g (3%) 0.88 g (2%)
17. Crackers, cheese, regular - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  5.744 g489 kcal (24%)59.42 g (46%)22.74 g (35%)10.93 g (20%)
  Typical Serving size of .5 oz (or 14.2g):
   0.82 g 69.44 kcal (3%) 8.44 g (6%) 3.23 g (5%) 1.55 g (3%)
  Other serving sizes 1 cup and bite size (or 62g):
  3.56 g 303.18 kcal (15%) 36.84 g (28%) 14.1 g (22%) 6.78 g (12%)
  Other serving sizes 1 cup and crushed (or 72g):
  4.14 g 352.08 kcal (18%) 42.78 g (33%) 16.37 g (25%) 7.87 g (14%)
  Other serving sizes 1 gold fish (or 0.6g):
  0.03 g 2.93 kcal (0%) 0.36 g (0%) 0.14 g (0%) 0.07 g (0%)
  Other serving sizes 1 bag and single serving (or 28g):
  1.61 g 136.92 kcal (7%) 16.64 g (13%) 6.37 g (10%) 3.06 g (5%)
  Other serving sizes 1 snack stick (or 2g):
  0.11 g 9.78 kcal (0%) 1.19 g (1%) 0.45 g (1%) 0.22 g (0%)
  Other serving sizes 1 cracker (1 square) (or 1g):
  0.06 g 4.89 kcal (0%) 0.59 g (0%) 0.23 g (0%) 0.11 g (0%)
18. Crackers, snack, GOYA CRACKERS - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  4.697 g433 kcal (22%)64.35 g (50%)13.35 g (21%)14.25 g (25%)
  Typical Serving size of 1 serving (1 NLEA serving - about 4 crackers) (or 30g):
   1.41 g 129.9 kcal (6%) 19.31 g (15%) 4.01 g (6%) 4.28 g (8%)
  Other serving sizes 1 cracker (or 12.7g):
  0.6 g 54.99 kcal (3%) 8.17 g (6%) 1.7 g (3%) 1.81 g (3%)
19. Crackers, wheat, regular - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  4.297 g456 kcal (23%)67.35 g (52%)17.36 g (27%)8.95 g (16%)
  Typical Serving size of 1 serving (or 31g):
   1.33 g 141.36 kcal (7%) 20.88 g (16%) 5.38 g (8%) 2.77 g (5%)
  Other serving sizes 1 cracker and thin square (or 2g):
  0.09 g 9.12 kcal (0%) 1.35 g (1%) 0.35 g (1%) 0.18 g (0%)
  Other serving sizes 16 Wheat Thins (or 31g):
  1.33 g 141.36 kcal (7%) 20.88 g (16%) 5.38 g (8%) 2.77 g (5%)
  Other serving sizes 1 cup and crushed (or 83g):
  3.57 g 378.48 kcal (19%) 55.9 g (43%) 14.41 g (22%) 7.43 g (13%)
20. Crackers, wheat, reduced fat - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.295 g444 kcal (22%)71.52 g (55%)13.37 g (21%)9.34 g (17%)
  Typical Serving size of 1 serving (or 29g):
   0.96 g 128.76 kcal (6%) 20.74 g (16%) 3.88 g (6%) 2.71 g (5%)
  Other serving sizes 1 cracker (or 1.8g):
  0.06 g 7.99 kcal (0%) 1.29 g (1%) 0.24 g (0%) 0.17 g (0%)
  Other serving sizes 16 crackers and Wheat Thins (or 29g):
  0.96 g 128.76 kcal (6%) 20.74 g (16%) 3.88 g (6%) 2.71 g (5%)
21. Crackers, rye, wafers, seasoned - Monounsaturated Fat
  Nutritional Value : 15 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.27 g381 kcal (19%)73.8 g (57%)9.2 g (14%)9 g (16%)
  Typical Serving size of .5 oz (or 14.2g):
   0.46 g 54.1 kcal (3%) 10.48 g (8%) 1.31 g (2%) 1.28 g (2%)
  Other serving sizes 1 cracker and triple (or 22g):
  0.72 g 83.82 kcal (4%) 16.24 g (12%) 2.02 g (3%) 1.98 g (4%)
22. Crackers, whole-wheat - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.248 g427 kcal (21%)69.55 g (54%)14.13 g (22%)10.58 g (19%)
  Typical Serving size of 1 serving (or 28g):
   0.91 g 119.56 kcal (6%) 19.47 g (15%) 3.96 g (6%) 2.96 g (5%)
  Other serving sizes 6 crackers, Triscuits and regular size (or 28g):
  0.91 g 119.56 kcal (6%) 19.47 g (15%) 3.96 g (6%) 2.96 g (5%)
  Other serving sizes 1 cracker (or 4.6g):
  0.15 g 19.64 kcal (1%) 3.2 g (2%) 0.65 g (1%) 0.49 g (1%)
  Other serving sizes .5 oz (or 14.2g):
  0.46 g 60.63 kcal (3%) 9.88 g (8%) 2.01 g (3%) 1.5 g (3%)
  Other serving sizes 1 cup and crushed (or 94g):
  3.05 g 401.38 kcal (20%) 65.38 g (50%) 13.28 g (20%) 9.95 g (18%)
  Other serving sizes 10 Triscuit Bits (or 10g):
  0.32 g 42.7 kcal (2%) 6.96 g (5%) 1.41 g (2%) 1.06 g (2%)
23. Crackers, saltines, whole wheat (includes multi-grain) - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.793 g398 kcal (20%)68.25 g (53%)10.71 g (16%)7.14 g (13%)
  Typical Serving size of 1 serving (or 14g):
   0.39 g 55.72 kcal (3%) 9.56 g (7%) 1.5 g (2%) 1 g (2%)
24. Crackers, rusk toast - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.755 g407 kcal (20%)72.3 g (56%)7.2 g (11%)13.5 g (24%)
  Typical Serving size of .5 oz (or 14.2g):
   0.39 g 57.79 kcal (3%) 10.27 g (8%) 1.02 g (2%) 1.92 g (3%)
  Other serving sizes 1 rusk (or 10g):
  0.28 g 40.7 kcal (2%) 7.23 g (6%) 0.72 g (1%) 1.35 g (2%)
25. Crackers, saltines, low salt (includes oyster, soda, soup) - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.247 g421 kcal (21%)74.34 g (57%)8.85 g (14%)9.5 g (17%)
  Typical Serving size of .5 oz (or 14.2g):
   0.32 g 59.78 kcal (3%) 10.56 g (8%) 1.26 g (2%) 1.35 g (2%)
  Other serving sizes 1 cup oyster crackers (or 45g):
  1.01 g 189.45 kcal (9%) 33.45 g (26%) 3.98 g (6%) 4.28 g (8%)
  Other serving sizes 1 cracker (or 3g):
  0.07 g 12.63 kcal (1%) 2.23 g (2%) 0.27 g (0%) 0.29 g (1%)
  Other serving sizes 1 cracker and round large (or 10g):
  0.22 g 42.1 kcal (2%) 7.43 g (6%) 0.89 g (1%) 0.95 g (2%)
  Other serving sizes 1 cracker and oyster (or 1g):
  0.02 g 4.21 kcal (0%) 0.74 g (1%) 0.09 g (0%) 0.1 g (0%)
  Other serving sizes 1 cracker and rectangle (or 6g):
  0.13 g 25.26 kcal (1%) 4.46 g (3%) 0.53 g (1%) 0.57 g (1%)
26. Crackers, saltines (includes oyster, soda, soup) - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.247 g421 kcal (21%)74.34 g (57%)8.85 g (14%)9.5 g (17%)
  Typical Serving size of .5 oz (or 14.2g):
   0.32 g 59.78 kcal (3%) 10.56 g (8%) 1.26 g (2%) 1.35 g (2%)
  Other serving sizes 1 cup and crushed (or 70g):
  1.57 g 294.7 kcal (15%) 52.04 g (40%) 6.2 g (10%) 6.65 g (12%)
  Other serving sizes 5 crackers square (1 serving) (or 15g):
  0.34 g 63.15 kcal (3%) 11.15 g (9%) 1.33 g (2%) 1.43 g (3%)
  Other serving sizes 1 cracker square (or 3g):
  0.07 g 12.63 kcal (1%) 2.23 g (2%) 0.27 g (0%) 0.29 g (1%)
  Other serving sizes 1 cracker and round large (or 10g):
  0.22 g 42.1 kcal (2%) 7.43 g (6%) 0.89 g (1%) 0.95 g (2%)
  Other serving sizes 1 cracker and oyster (or 1g):
  0.02 g 4.21 kcal (0%) 0.74 g (1%) 0.09 g (0%) 0.1 g (0%)
  Other serving sizes 1 cracker and rectangle (or 6g):
  0.13 g 25.26 kcal (1%) 4.46 g (3%) 0.53 g (1%) 0.57 g (1%)
  Other serving sizes 1 cup oyster crackers (or 45g):
  1.01 g 189.45 kcal (9%) 33.45 g (26%) 3.98 g (6%) 4.28 g (8%)
27. Crackers, cheese, reduced fat - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.121 g418 kcal (21%)68.19 g (52%)11.67 g (18%)10 g (18%)
  Typical Serving size of 1 serving (or 30g):
   0.64 g 125.4 kcal (6%) 20.46 g (16%) 3.5 g (5%) 3 g (5%)
28. Crackers, whole-wheat, reduced fat - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.609 g416 kcal (21%)75.52 g (58%)7.59 g (12%)11.34 g (20%)
  Typical Serving size of 1 serving (or 29g):
   0.47 g 120.64 kcal (6%) 21.9 g (17%) 2.2 g (3%) 3.29 g (6%)
  Other serving sizes 1 cracker (or 4.2g):
  0.07 g 17.47 kcal (1%) 3.17 g (2%) 0.32 g (0%) 0.48 g (1%)
  Other serving sizes 6 Triscuits and regular size (or 29g):
  0.47 g 120.64 kcal (6%) 21.9 g (17%) 2.2 g (3%) 3.29 g (6%)
29. Crackers, matzo, egg and onion - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.987 g391 kcal (20%)77.1 g (59%)3.9 g (6%)10 g (18%)
  Typical Serving size of .5 oz (or 14.2g):
   0.14 g 55.52 kcal (3%) 10.95 g (8%) 0.55 g (1%) 1.42 g (3%)
  Other serving sizes 1 matzo (or 28g):
  0.28 g 109.48 kcal (5%) 21.59 g (17%) 1.09 g (2%) 2.8 g (5%)
30. Crackers, melba toast, rye (includes pumpernickel) - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.907 g389 kcal (19%)77.3 g (59%)3.4 g (5%)11.6 g (21%)
  Typical Serving size of .5 oz (or 14.2g):
   0.13 g 55.24 kcal (3%) 10.98 g (8%) 0.48 g (1%) 1.65 g (3%)
  Other serving sizes 1 toast (or 5g):
  0.05 g 19.45 kcal (1%) 3.87 g (3%) 0.17 g (0%) 0.58 g (1%)
31. Crackers, melba toast, plain, without salt - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.782 g390 kcal (20%)76.6 g (59%)3.2 g (5%)12.1 g (22%)
  Typical Serving size of .5 oz (or 14.2g):
   0.11 g 55.38 kcal (3%) 10.88 g (8%) 0.45 g (1%) 1.72 g (3%)
  Other serving sizes 1 cup and crushed (or 70g):
  0.55 g 273 kcal (14%) 53.62 g (41%) 2.24 g (3%) 8.47 g (15%)
  Other serving sizes 1 cup pieces (or 30g):
  0.23 g 117 kcal (6%) 22.98 g (18%) 0.96 g (1%) 3.63 g (6%)
  Other serving sizes 1 cup and rounds (or 33g):
  0.26 g 128.7 kcal (6%) 25.28 g (19%) 1.06 g (2%) 3.99 g (7%)
  Other serving sizes 1 melba round (or 3g):
  0.02 g 11.7 kcal (1%) 2.3 g (2%) 0.1 g (0%) 0.36 g (1%)
  Other serving sizes 1 piece (3-3/4 x 1-3/4 x 1/8) (or 5g):
  0.04 g 19.5 kcal (1%) 3.83 g (3%) 0.16 g (0%) 0.61 g (1%)
  Other serving sizes 1 toast (or 5g):
  0.04 g 19.5 kcal (1%) 3.83 g (3%) 0.16 g (0%) 0.61 g (1%)
32. Crackers, melba toast, plain - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.782 g390 kcal (20%)76.6 g (59%)3.2 g (5%)12.1 g (22%)
  Typical Serving size of .5 oz (or 14.2g):
   0.11 g 55.38 kcal (3%) 10.88 g (8%) 0.45 g (1%) 1.72 g (3%)
  Other serving sizes 1 cup pieces (or 30g):
  0.23 g 117 kcal (6%) 22.98 g (18%) 0.96 g (1%) 3.63 g (6%)
  Other serving sizes 1 cup and rounds (or 33g):
  0.26 g 128.7 kcal (6%) 25.28 g (19%) 1.06 g (2%) 3.99 g (7%)
  Other serving sizes 1 melba round (or 3g):
  0.02 g 11.7 kcal (1%) 2.3 g (2%) 0.1 g (0%) 0.36 g (1%)
  Other serving sizes 1 piece (3-3/4 x 1-3/4 x 1/8) (or 5g):
  0.04 g 19.5 kcal (1%) 3.83 g (3%) 0.16 g (0%) 0.61 g (1%)
33. Crackers, matzo, egg - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.612 g391 kcal (20%)78.6 g (60%)2.1 g (3%)12.3 g (22%)
  Typical Serving size of .5 oz (or 14.2g):
   0.09 g 55.52 kcal (3%) 11.16 g (9%) 0.3 g (0%) 1.75 g (3%)
  Other serving sizes 1 matzo (or 28g):
  0.17 g 109.48 kcal (5%) 22.01 g (17%) 0.59 g (1%) 3.44 g (6%)
34. Crackers, melba toast, wheat - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.544 g374 kcal (19%)76.4 g (59%)2.3 g (4%)12.9 g (23%)
  Typical Serving size of .5 oz (or 14.2g):
   0.08 g 53.11 kcal (3%) 10.85 g (8%) 0.33 g (1%) 1.83 g (3%)
  Other serving sizes 1 toast (or 5g):
  0.03 g 18.7 kcal (1%) 3.82 g (3%) 0.12 g (0%) 0.65 g (1%)
35. Crackers, matzo, whole-wheat - Monounsaturated Fat
  Nutritional Value : 15 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.194 g351 kcal (18%)78.9 g (61%)1.5 g (2%)13.1 g (23%)
  Typical Serving size of .5 oz (or 14.2g):
   0.03 g 49.84 kcal (2%) 11.2 g (9%) 0.21 g (0%) 1.86 g (3%)
  Other serving sizes 1 matzo (or 28g):
  0.05 g 98.28 kcal (5%) 22.09 g (17%) 0.42 g (1%) 3.67 g (7%)
36. Crackers, crispbread, rye - Monounsaturated Fat
  Nutritional Value : 15 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.165 g366 kcal (18%)82.2 g (63%)1.3 g (2%)7.9 g (14%)
  Typical Serving size of .5 oz (or 14.2g):
   0.02 g 51.97 kcal (3%) 11.67 g (9%) 0.18 g (0%) 1.12 g (2%)
  Other serving sizes 1 cup and crushed (or 55g):
  0.09 g 201.3 kcal (10%) 45.21 g (35%) 0.72 g (1%) 4.35 g (8%)
  Other serving sizes 1 crispbread (or 10g):
  0.02 g 36.6 kcal (2%) 8.22 g (6%) 0.13 g (0%) 0.79 g (1%)
  Other serving sizes 1 wafer and thin (or 2g):
  0 g 7.32 kcal (0%) 1.64 g (1%) 0.03 g (0%) 0.16 g (0%)
  Other serving sizes 1 wafer (or 10g):
  0.02 g 36.6 kcal (2%) 8.22 g (6%) 0.13 g (0%) 0.79 g (1%)
  Other serving sizes 1 cracker and Norwegian flatbread (4-3/4 x 2-3/4 x 1/16) (or 5.8g):
  0.01 g 21.23 kcal (1%) 4.77 g (4%) 0.08 g (0%) 0.46 g (1%)
  Other serving sizes 1 wafer and Rye Krisp (triple cracker) (or 25g):
  0.04 g 91.5 kcal (5%) 20.55 g (16%) 0.33 g (1%) 1.98 g (4%)
  Other serving sizes 1 crispbread and Wasa rye (or 10g):
  0.02 g 36.6 kcal (2%) 8.22 g (6%) 0.13 g (0%) 0.79 g (1%)
37. Crackers, rye, wafers, plain - Monounsaturated Fat
  Nutritional Value : 16 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.152 g334 kcal (17%)80.4 g (62%)0.9 g (1%)9.6 g (17%)
  Typical Serving size of .5 oz (or 14.2g):
   0.02 g 47.43 kcal (2%) 11.42 g (9%) 0.13 g (0%) 1.36 g (2%)
  Other serving sizes 1 cup and crushed (or 61g):
  0.09 g 203.74 kcal (10%) 49.04 g (38%) 0.55 g (1%) 5.86 g (10%)
  Other serving sizes 1 cracker (4-1/2 x 2-1/2 x 1/8) (or 11g):
  0.02 g 36.74 kcal (2%) 8.84 g (7%) 0.1 g (0%) 1.06 g (2%)
  Other serving sizes 1 cracker and triple (or 25g):
  0.04 g 83.5 kcal (4%) 20.1 g (15%) 0.23 g (0%) 2.4 g (4%)
38. Crackers, saltines, fat-free, low-sodium - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.142 g393 kcal (20%)82.3 g (63%)1.6 g (2%)10.5 g (19%)
  Typical Serving size of 3 saltines (or 15g):
   0.02 g 58.95 kcal (3%) 12.35 g (10%) 0.24 g (0%) 1.58 g (3%)
  Other serving sizes 6 saltines (or 30g):
  0.04 g 117.9 kcal (6%) 24.69 g (19%) 0.48 g (1%) 3.15 g (6%)
39. Crackers, matzo, plain - Monounsaturated Fat
  Nutritional Value : 14 / 100     food group - Baked Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.127 g395 kcal (20%)83.7 g (64%)1.4 g (2%)10 g (18%)
  Typical Serving size of .5 oz (or 14.2g):
   0.02 g 56.09 kcal (3%) 11.89 g (9%) 0.2 g (0%) 1.42 g (3%)






monounsaturated fat and Nutritional Values - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito