monounsaturated fat in salmon information and values per serving and 100g

Welcome to the nutritional monounsaturated fat content in 30 different types of salmon, ranging from 5.742 g to 0.971 g per 100g. The basic type of salmon is Fish, salmon, Atlantic, farmed, cooked, dry heat, where the amount of monounsaturated fat in 100g is 4.432 g.

For a typical serving size of .5 fillet (or 178 g) the amount of Monounsaturated Fat is 7.89 g.

Top twenty salmon products high in monounsaturated fat

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

1. Fish, salmon, chinook, cooked, dry heat : 5.742g
2. Fish, salmon, Atlantic, farmed, cooked, dry heat : 4.432g
3. Fish, salmon, chinook, raw : 4.399g
4. Salmon, red (sockeye), filets with skin, smoked (Alaska Native) : 4.025g
5. Fish, salmon, Atlantic, farmed, raw : 3.77g
6. Fish, salmon, coho, farmed, cooked, dry heat : 3.618g
7. Fish, salmon, coho, farmed, raw : 3.33g
8. Fish, salmon, sockeye, canned, without salt, drained solids with bone : 2.776g
9. Fish, salmon, coho, wild, cooked, moist heat : 2.702g
10. Fish, salmon, Atlantic, wild, cooked, dry heat : 2.697g
11. Fish, salmon, sockeye, canned, drained solids : 2.494g
12. Salmon, sockeye, canned, total can contents : 2.471g
13. Fish, salmon, coho, wild, raw : 2.134g
14. Fish, salmon, Atlantic, wild, raw : 2.103g
15. Fish, salmon, chinook, smoked, (lox), regular : 2.023g
16. Fish, salmon, chinook, smoked : 2.023g
17. Fish, salmon, chum, cooked, dry heat : 1.976g
18. Salmon, sockeye, canned, drained solids, without skin and bones : 1.925g
19. Fish, salmon, chum, canned, without salt, drained solids with bone : 1.919g
20. Fish, salmon, chum, canned, drained solids with bone : 1.919g

Following on from the twenty top salmon items or products containing monounsaturated fat we have a more comprehensive break down of Fish, salmon, Atlantic, farmed, cooked, dry heat, and the highest item containing monounsaturated fat which is Fish, salmon, chinook, cooked, dry heat. 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 30 types of salmon.

At the bottom of the page is the full list for the 30 different types of salmon 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 salmon.

Fish, salmon, Atlantic, farmed, cooked, dry heat - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Fish, salmon, Atlantic, farmed, cooked, dry heat 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 Finfish and Shellfish 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 206 kcal (10% RDA), the amount of Protein is 22.1 g (39% RDA), the amount of Fat is 12.35 g (19% RDA) and the amount of Carbohydrate is 0 g. 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 salmon.

monounsaturated fat and nutrition facts in salmon per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Fish, salmon, Atlantic, farmed, cooked, dry heat has a nutritional value score of 15 out of 100.

Amount of monounsaturated fat per 100 Calories

100 calories of fish, salmon, Atlantic, farmed, cooked, dry heat is a serving size of 0.49 g, and the amount of Monounsaturated Fat is 2.15 g. Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 10.73 g (18.93% RDA), Fat 6 g (9.22% RDA), Carbohydrate 0 g (0% 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 salmon per 100 calories

Content per Typical Serving Size .5 fillet (or 178 g)

For the food Fish, salmon, Atlantic, farmed, cooked, dry heat the typical serving size is .5 fillet (or 178 g) which contains 7.89 g of Monounsaturated Fat. In terms of the gram weight and total content for this serving the Calories content is 366.68 kcal, the Protein content is 39.34 g, the Fat content is 21.98 g and the Carbohydrate content is 0 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 salmon

Macronutrients in Fish, salmon, Atlantic, farmed, cooked, dry heat


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 fillet or 178 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 168.0 (kcal).The number of calories from Fat is 198.3 (kcal).The total calories from carbohydrate is 0.0 (kcal).monounsaturated fat, calories and nutritional content in salmon

Grams of monounsaturated fat in salmon (per 100g)

This list of 30 types of salmon, is brought to you by www.dietandfitnesstoday.com and ranges from Fish, salmon, chinook, cooked, dry heat through to Fish, Salmon, pink, canned, drained solids, without skin and bones 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 salmon.

The list below gives the total monounsaturated fat content in the 30 items from the general description 'salmon' each of which show the monounsaturated fat amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 30 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.

salmon monounsaturated fat per 100g

The corresponding nutritional value for salmon 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. salmon monounsaturated fat per 100g

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

Effect of Preparation and Storage on monounsaturated fat

The level of monounsaturated fat can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The number of food items classified as canned is 10 items. The highest amount of monounsaturated fat from the 10 canned items is in Fish, salmon, sockeye, canned, without salt, drained solids with bone where the level is 2.776 g per 100g.The total food items which are raw is 8 items. The highest amount of monounsaturated fat from the 8 raw items is in Fish, salmon, chinook, raw where the content is 4.399 g per 100g. The number of food items which are cooked are 9 items. The highest amount of monounsaturated fat from the 9 cooked items is in Fish, salmon, chinook, cooked, dry heat where the amount is 5.742 g per 100g. Comparing raw and cooked salmon shows that cooking can change the levels of monounsaturated fat by 1.343 g in a 100g serving.

Average Content for salmon

The average (or more correctly the arithmetic mean) amount of monounsaturated fat contained in 100g of salmon, based on the list below of 30 different items under the general description of salmon, is 2.44 g of monounsaturated fat. The averages for the different nutrients are as follows; the average amount of Calories is 161.80 kcal, the average amount of Protein is 23.58 g, the average amount of Fat is 6.91 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Monounsaturated Fat is found in Fish, salmon, sockeye, raw which in 100g contains 1.863 g of Monounsaturated Fat. For this serving the amount of Calories is 142 kcal, the amount of Protein is 21.31 g, the amount of Fat is 5.61 g and the amount of Carbohydrate is 0 g.

Highest monounsaturated fat Content per 100g

Using the list below for the 30 different salmon nutrition entries in our database, the highest amount of monounsaturated fat is found in Fish, salmon, chinook, cooked, dry heat which contains 5.742 g of monounsaturated fat per 100g. The associated percentage of RDA is %. For this 100g serving the Calories content is 231 kcal, the Protein content is 25.72 g, the Fat content is 13.38 g, the Carbohydrate content is 0 g. chart to show highest monounsaturated fat in salmon per 100g

The lowest amount of monounsaturated fat in 100g is in Fish, Salmon, pink, canned, drained solids, without skin and bones which contains 0.971 g. This gives as percentage of the recommended daily allowance % of the RDA. For this 100g serving the amount of Calories is 136 kcal, the amount of Protein is 24.62 g, the amount of Fat is 4.21 g, the amount of Carbohydrate is 0 g.

The difference between the highest and lowest values gives a monounsaturated fat range of 4.771 g per 100g. The range for the other nutrients are as follows; 95 kcal for Calories, 1.1 g for Protein, 9.17 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 Fish, salmon, Atlantic, farmed, cooked, dry heat contains 4.432 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 Salmon, sockeye, canned, total can contents which contains 10.3 g in 1 can total can contents (or 417 g). For this serving the Calories content is 638.01 kcal, the Protein content is 86.03 g, the Fat content is 29.9 g and the Carbohydrate content is 0 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 foods with a high monounsaturated fat content.


Salmon List, monounsaturated fat Content per 100g

1. Fish, salmon, chinook, cooked, dry heat - Monounsaturated Fat
  Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products
  Monounsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  5.742 g231 kcal (12%)0 g (0%)13.38 g (21%)25.72 g (46%)
  Typical Serving size of .5 fillet (or 154g):
   8.84 g 355.74 kcal (18%) 0 g (0%) 20.61 g (32%) 39.61 g (71%)
  Other serving sizes 3 oz (or 85g):
  4.88 g 196.35 kcal (10%) 0 g (0%) 11.37 g (17%) 21.86 g (39%)
2. Fish, salmon, Atlantic, farmed, cooked, dry heat - Monounsaturated Fat
  Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  4.432 g206 kcal (10%)0 g (0%)12.35 g (19%)22.1 g (39%)
  Typical Serving size of .5 fillet (or 178g):
   7.89 g 366.68 kcal (18%) 0 g (0%) 21.98 g (34%) 39.34 g (70%)
  Other serving sizes 3 oz (or 85g):
  3.77 g 175.1 kcal (9%) 0 g (0%) 10.5 g (16%) 18.79 g (34%)
3. Fish, salmon, chinook, raw - Monounsaturated Fat
  Nutritional Value : 16 / 100     food group - Finfish and Shellfish Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  4.399 g179 kcal (9%)0 g (0%)10.43 g (16%)19.93 g (36%)
  Typical Serving size of .5 fillet (or 198g):
   8.71 g 354.42 kcal (18%) 0 g (0%) 20.65 g (32%) 39.46 g (70%)
  Other serving sizes 3 oz (or 85g):
  3.74 g 152.15 kcal (8%) 0 g (0%) 8.87 g (14%) 16.94 g (30%)
4. Salmon, red (sockeye), filets with skin, smoked (Alaska Native) - Monounsaturated Fat
  Nutritional Value : 15 / 100     food group - American Indian/Alaska Native Foods
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  4.025 g345 kcal (17%)0 g (0%)11.43 g (18%)60.62 g (108%)
  Typical Serving size of 1 filet (or 108g):
   4.35 g 372.6 kcal (19%) 0 g (0%) 12.34 g (19%) 65.47 g (117%)
  Other serving sizes 1 strip (or 136g):
  5.47 g 469.2 kcal (23%) 0 g (0%) 15.54 g (24%) 82.44 g (147%)
5. Fish, salmon, Atlantic, farmed, raw - Monounsaturated Fat
  Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.77 g208 kcal (10%)0 g (0%)13.42 g (21%)20.42 g (36%)
  Typical Serving size of .5 fillet (or 198g):
   7.46 g 411.84 kcal (21%) 0 g (0%) 26.57 g (41%) 40.43 g (72%)
  Other serving sizes 3 oz (or 85g):
  3.2 g 176.8 kcal (9%) 0 g (0%) 11.41 g (18%) 17.36 g (31%)
6. Fish, salmon, coho, farmed, cooked, dry heat - Monounsaturated Fat
  Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.618 g178 kcal (9%)0 g (0%)8.23 g (13%)24.3 g (43%)
  Typical Serving size of 1 fillet (or 143g):
   5.17 g 254.54 kcal (13%) 0 g (0%) 11.77 g (18%) 34.75 g (62%)
  Other serving sizes 3 oz (or 85g):
  3.08 g 151.3 kcal (8%) 0 g (0%) 7 g (11%) 20.66 g (37%)
7. Fish, salmon, coho, farmed, raw - Monounsaturated Fat
  Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.33 g160 kcal (8%)0 g (0%)7.67 g (12%)21.27 g (38%)
  Typical Serving size of 1 fillet (or 159g):
   5.29 g 254.4 kcal (13%) 0 g (0%) 12.2 g (19%) 33.82 g (60%)
  Other serving sizes 3 oz (or 85g):
  2.83 g 136 kcal (7%) 0 g (0%) 6.52 g (10%) 18.08 g (32%)
8. Fish, salmon, sockeye, canned, without salt, drained solids with bone - Monounsaturated Fat
  Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.776 g153 kcal (8%)0 g (0%)7.31 g (11%)20.47 g (37%)
  Typical Serving size of 1 can (or 369g):
   10.24 g 564.57 kcal (28%) 0 g (0%) 26.97 g (41%) 75.53 g (135%)
  Other serving sizes 3 oz (or 85g):
  2.36 g 130.05 kcal (7%) 0 g (0%) 6.21 g (10%) 17.4 g (31%)
9. Fish, salmon, coho, wild, cooked, moist heat - Monounsaturated Fat
  Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.702 g184 kcal (9%)0 g (0%)7.5 g (12%)27.36 g (49%)
  Typical Serving size of .5 fillet (or 155g):
   4.19 g 285.2 kcal (14%) 0 g (0%) 11.63 g (18%) 42.41 g (76%)
  Other serving sizes 3 oz (or 85g):
  2.3 g 156.4 kcal (8%) 0 g (0%) 6.38 g (10%) 23.26 g (42%)
10. Fish, salmon, Atlantic, wild, cooked, dry heat - Monounsaturated Fat
  Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.697 g182 kcal (9%)0 g (0%)8.13 g (13%)25.44 g (45%)
  Typical Serving size of .5 fillet (or 154g):
   4.15 g 280.28 kcal (14%) 0 g (0%) 12.52 g (19%) 39.18 g (70%)
  Other serving sizes 3 oz (or 85g):
  2.29 g 154.7 kcal (8%) 0 g (0%) 6.91 g (11%) 21.62 g (39%)
11. Fish, salmon, sockeye, canned, drained solids - Monounsaturated Fat
  Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.494 g167 kcal (8%)0 g (0%)7.39 g (11%)23.59 g (42%)
  Typical Serving size of 1 can (or 337g):
   8.4 g 562.79 kcal (28%) 0 g (0%) 24.9 g (38%) 79.5 g (142%)
  Other serving sizes 3 oz (or 85g):
  2.12 g 141.95 kcal (7%) 0 g (0%) 6.28 g (10%) 20.05 g (36%)
12. Salmon, sockeye, canned, total can contents - Monounsaturated Fat
  Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.471 g153 kcal (8%)0 g (0%)7.17 g (11%)20.63 g (37%)
  Typical Serving size of 1 can total can contents (or 417g):
   10.3 g 638.01 kcal (32%) 0 g (0%) 29.9 g (46%) 86.03 g (154%)
13. Fish, salmon, coho, wild, raw - Monounsaturated Fat
  Nutritional Value : 16 / 100     food group - Finfish and Shellfish Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.134 g146 kcal (7%)0 g (0%)5.93 g (9%)21.62 g (39%)
  Typical Serving size of .5 fillet (or 198g):
   4.23 g 289.08 kcal (14%) 0 g (0%) 11.74 g (18%) 42.81 g (76%)
  Other serving sizes 3 oz (or 85g):
  1.81 g 124.1 kcal (6%) 0 g (0%) 5.04 g (8%) 18.38 g (33%)
14. Fish, salmon, Atlantic, wild, raw - Monounsaturated Fat
  Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.103 g142 kcal (7%)0 g (0%)6.34 g (10%)19.84 g (35%)
  Typical Serving size of .5 fillet (or 198g):
   4.16 g 281.16 kcal (14%) 0 g (0%) 12.55 g (19%) 39.28 g (70%)
  Other serving sizes 3 oz (or 85g):
  1.79 g 120.7 kcal (6%) 0 g (0%) 5.39 g (8%) 16.86 g (30%)
15. Fish, salmon, chinook, smoked, (lox), regular - Monounsaturated Fat
  Nutritional Value : 13 / 100     food group - Finfish and Shellfish Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.023 g117 kcal (6%)0 g (0%)4.32 g (7%)18.28 g (33%)
  Typical Serving size of 1 oz (or 28.35g):
   0.57 g 33.17 kcal (2%) 0 g (0%) 1.22 g (2%) 5.18 g (9%)
  Other serving sizes 3 oz (or 85g):
  1.72 g 99.45 kcal (5%) 0 g (0%) 3.67 g (6%) 15.54 g (28%)
16. Fish, salmon, chinook, smoked - Monounsaturated Fat
  Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.023 g117 kcal (6%)0 g (0%)4.32 g (7%)18.28 g (33%)
  Typical Serving size of 1 cup and cooked (or 136g):
   2.75 g 159.12 kcal (8%) 0 g (0%) 5.88 g (9%) 24.86 g (44%)
  Other serving sizes 1 oz and boneless (or 28.35g):
  0.57 g 33.17 kcal (2%) 0 g (0%) 1.22 g (2%) 5.18 g (9%)
  Other serving sizes 1 cubic inch and boneless (or 17g):
  0.34 g 19.89 kcal (1%) 0 g (0%) 0.73 g (1%) 3.11 g (6%)
  Other serving sizes 3 oz (or 85g):
  1.72 g 99.45 kcal (5%) 0 g (0%) 3.67 g (6%) 15.54 g (28%)
17. Fish, salmon, chum, cooked, dry heat - Monounsaturated Fat
  Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.976 g154 kcal (8%)0 g (0%)4.83 g (7%)25.82 g (46%)
  Typical Serving size of .5 fillet (or 154g):
   3.04 g 237.16 kcal (12%) 0 g (0%) 7.44 g (11%) 39.76 g (71%)
  Other serving sizes 3 oz (or 85g):
  1.68 g 130.9 kcal (7%) 0 g (0%) 4.11 g (6%) 21.95 g (39%)
18. Salmon, sockeye, canned, drained solids, without skin and bones - Monounsaturated Fat
  Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.925 g158 kcal (8%)0 g (0%)5.87 g (9%)26.33 g (47%)
  Typical Serving size of 1 can drained solids and bone and skin removed (or 247g):
   4.75 g 390.26 kcal (20%) 0 g (0%) 14.5 g (22%) 65.04 g (116%)
19. Fish, salmon, chum, canned, without salt, drained solids with bone - Monounsaturated Fat
  Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.919 g141 kcal (7%)0 g (0%)5.5 g (8%)21.43 g (38%)
  Typical Serving size of 1 can (or 369g):
   7.08 g 520.29 kcal (26%) 0 g (0%) 20.3 g (31%) 79.08 g (141%)
  Other serving sizes 3 oz (or 85g):
  1.63 g 119.85 kcal (6%) 0 g (0%) 4.68 g (7%) 18.22 g (33%)
20. Fish, salmon, chum, canned, drained solids with bone - Monounsaturated Fat
  Nutritional Value : 16 / 100     food group - Finfish and Shellfish Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.919 g141 kcal (7%)0 g (0%)5.5 g (8%)21.43 g (38%)
  Typical Serving size of 1 can (or 369g):
   7.08 g 520.29 kcal (26%) 0 g (0%) 20.3 g (31%) 79.08 g (141%)
  Other serving sizes 3 oz (or 85g):
  1.63 g 119.85 kcal (6%) 0 g (0%) 4.68 g (7%) 18.22 g (33%)
21. Fish, salmon, sockeye, raw - Monounsaturated Fat
  Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.863 g142 kcal (7%)0 g (0%)5.61 g (9%)21.31 g (38%)
  Typical Serving size of 1 oz and boneless (or 28.35g):
   0.53 g 40.26 kcal (2%) 0 g (0%) 1.59 g (2%) 6.04 g (11%)
  Other serving sizes .5 fillet (or 198g):
  3.69 g 281.16 kcal (14%) 0 g (0%) 11.11 g (17%) 42.19 g (75%)
  Other serving sizes 3 oz (or 85g):
  1.58 g 120.7 kcal (6%) 0 g (0%) 4.77 g (7%) 18.11 g (32%)
22. Fish, salmon, pink, canned, without salt, solids with bone and liquid - Monounsaturated Fat
  Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.825 g139 kcal (7%)0 g (0%)6.05 g (9%)19.78 g (35%)
  Typical Serving size of 1 can (or 454g):
   8.29 g 631.06 kcal (32%) 0 g (0%) 27.47 g (42%) 89.8 g (160%)
  Other serving sizes 3 oz (or 85g):
  1.55 g 118.15 kcal (6%) 0 g (0%) 5.14 g (8%) 16.81 g (30%)
23. Fish, salmon, pink, cooked, dry heat - Monounsaturated Fat
  Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.617 g153 kcal (8%)0 g (0%)5.28 g (8%)24.58 g (44%)
  Typical Serving size of .5 fillet (or 124g):
   2.01 g 189.72 kcal (9%) 0 g (0%) 6.55 g (10%) 30.48 g (54%)
24. Fish, salmon, coho, wild, cooked, dry heat - Monounsaturated Fat
  Nutritional Value : 16 / 100     food group - Finfish and Shellfish Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.581 g139 kcal (7%)0 g (0%)4.3 g (7%)23.45 g (42%)
  Typical Serving size of .5 fillet (or 178g):
   2.81 g 247.42 kcal (12%) 0 g (0%) 7.65 g (12%) 41.74 g (75%)
  Other serving sizes 3 oz (or 85g):
  1.34 g 118.15 kcal (6%) 0 g (0%) 3.66 g (6%) 19.93 g (36%)
25. Fish, salmon, chum, raw - Monounsaturated Fat
  Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.541 g120 kcal (6%)0 g (0%)3.77 g (6%)20.14 g (36%)
  Typical Serving size of .5 fillet (or 198g):
   3.05 g 237.6 kcal (12%) 0 g (0%) 7.46 g (11%) 39.88 g (71%)
  Other serving sizes 3 oz (or 85g):
  1.31 g 102 kcal (5%) 0 g (0%) 3.2 g (5%) 17.12 g (31%)
26. Fish, salmon, sockeye, cooked, dry heat - Monounsaturated Fat
  Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.432 g169 kcal (8%)0 g (0%)6.69 g (10%)25.4 g (45%)
  Typical Serving size of .5 fillet (or 155g):
   2.22 g 261.95 kcal (13%) 0 g (0%) 10.37 g (16%) 39.37 g (70%)
  Other serving sizes 3 oz (or 85g):
  1.22 g 143.65 kcal (7%) 0 g (0%) 5.69 g (9%) 21.59 g (39%)
27. Fish, salmon, pink, raw - Monounsaturated Fat
  Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.348 g127 kcal (6%)0 g (0%)4.4 g (7%)20.5 g (37%)
  Typical Serving size of .5 fillet (or 159g):
   2.14 g 201.93 kcal (10%) 0 g (0%) 7 g (11%) 32.6 g (58%)
  Other serving sizes 3 oz (or 85g):
  1.15 g 107.95 kcal (5%) 0 g (0%) 3.74 g (6%) 17.43 g (31%)
28. Fish, salmon, pink, canned, drained solids - Monounsaturated Fat
  Nutritional Value : 16 / 100     food group - Finfish and Shellfish Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.211 g138 kcal (7%)0 g (0%)5.02 g (8%)23.1 g (41%)
  Typical Serving size of 1 can drained solids (total) (or 315g):
   3.81 g 434.7 kcal (22%) 0 g (0%) 15.81 g (24%) 72.77 g (130%)
29. Fish, salmon, pink, canned, total can contents - Monounsaturated Fat
  Nutritional Value : 16 / 100     food group - Finfish and Shellfish Products
  Monounsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.205 g129 kcal (6%)0 g (0%)4.97 g (8%)19.68 g (35%)
  Typical Serving size of 1 can (or 411g):
   4.95 g 530.19 kcal (27%) 0 g (0%) 20.43 g (31%) 80.88 g (144%)
  Other serving sizes 3 oz (or 85g):
  1.02 g 109.65 kcal (5%) 0 g (0%) 4.22 g (6%) 16.73 g (30%)






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