Foods high in monounsaturated fat

Oil, sunflower, high oleic (70% and over) tops the list with 83.7 g per 100 g. Ranked from 12,089 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Oil, sunflower, high oleic (70% and over)Fats and Oils83.7 g
  2. 2Hazelnut oilFats and Oils78 g
  3. 3Safflower oil, high oleicFats and Oils75.2 g
  4. 4Shortening frying (heavy duty), soybean (hydrogenated), linoleic (less than 1%)Fats and Oils73.7 g
  5. 5Olive oilFats and Oils73 g
  6. 6High oleic canola oilFats and Oils72.7 g
  7. 7Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)Fats and Oils72 g
  8. 8Safflower oilFats and Oils71.6 g
  9. 9Safflower oilSalad dressings and vegetable oils71.6 g
  10. 10Partially hydrogenated canola oilFats and Oils71.1 g
  11. 11Soybean shortening, industrial, bakingFats and Oils71 g
  12. 12Avocado oilFats and Oils70.6 g
  13. 13Almond oilSalad dressings and vegetable oils69.9 g
  14. 14Almond oilFats and Oils69.9 g
  15. 15Extra virgin olive oilFats and Oils69.2 g
  16. 16Olive oilSalad dressings and vegetable oils68.4 g
  17. 17Extra light olive oilFats and Oils66.6 g
  18. 18Sunflower oilSalad dressings and vegetable oils63.4 g
  19. 19Sunflower oilFats and Oils63.4 g
  20. 20Canola oilSalad dressings and vegetable oils62.6 g
  21. 21Canola oilFats and Oils62.6 g
  22. 22Canola oil with antifoaming agentFats and Oils62.1 g
  23. 23Partially hydrogenated soy oilFats and Oils61.2 g
  24. 24Canola oil for salads and light fryingFats and Oils61.1 g
  25. 25Apricot kernel oilFats and Oils60 g
  26. 26Soybean and palm oil, industrial, icingsFats and Oils59.7 g
  27. 27Macadamia nutsNuts and seeds59.3 g
  28. 28Dry roasted macadamia nuts, saltedNut and Seed Products59.3 g
  29. 29Dry roasted macadamia nuts, unsaltedNut and Seed Products59.3 g
  30. 30Mustard oilFats and Oils59.2 g
  31. 31Partially hydrogenated soy and cottonseed oilFats and Oils59.1 g
  32. 32Raw macadamia nutsNut and Seed Products58.9 g
  33. 33Corn and canola oilFats and Oils58.5 g
  34. 34Soybean and cottonseed shorteningFats and Oils58 g
  35. 35Mid-oleic sunflower oilFats and Oils57.3 g
  36. 36Peanut oilFats and Oils57.1 g
  37. 37Peanut oilSalad dressings and vegetable oils57.1 g
  38. 38Goose fatFats and Oils56.7 g
  39. 39Herring fish oilFats and Oils56.6 g
  40. 40Soybean and cottonseed cake shorteningFats and Oils54.2 g
  41. 41Teaseed oilFats and Oils51.5 g
  42. 42Soybean and palm shorteningFats and Oils51 g
  43. 43Pam cooking spray, originalFats and Oils49.8 g
  44. 44Hazelnuts, blanchedNut and Seed Products48.2 g
  45. 45Corn, peanut, and olive oilFats and Oils48 g
  46. 46Cod liver oilFats and Oils46.7 g
  47. 47Cottonseed and soybean margarine, industrialFats and Oils46.7 g
  48. 48Hazelnuts, dry roasted, unsaltedNut and Seed Products46.6 g
  49. 49Peanut oilFats and Oils46.2 g
  50. 50Partially hydrogenated sunflower oilFats and Oils46.2 g
  51. 51HazelnutsNuts and seeds45.7 g
  52. 52HazelnutsNut and Seed Products45.7 g
  53. 53Sunflower oil, linoleic (less than 60%)Fats and Oils45.4 g
  54. 54Canola Harvest Soft Spread, 80% fatFats and Oils45.3 g
  55. 55LardButter and animal fats45.1 g
  56. 56Bacon greaseFats and Oils44.9 g
  57. 57Chicken fatFats and Oils44.7 g
  58. 58Soybean-cottonseed shorteningFats and Oils44.5 g
  59. 59Lard and vegetable oil shorteningFats and Oils44.4 g
  60. 60Sheanut oilFats and Oils44 g
  61. 61Dry roasted pecans, saltedNut and Seed Products44 g
  62. 62Dry roasted pecans, unsaltedNut and Seed Products44 g
  63. 63Partially hydrogenated soybean oilFats and Oils43 g
  64. 64Turkey fatFats and Oils42.9 g
  65. 65Soybean and palm household shorteningFats and Oils42.5 g
  66. 66Vegetable oilSalad dressings and vegetable oils42.4 g
  67. 67Pork backfat, rawPork Products42 g
  68. 68Partially hydrogenated soybean oil, industrialFats and Oils41.9 g
  69. 69Beef tallowFats and Oils41.8 g
  70. 70Pork, bacon, rendered fat, cookedPork Products41.4 g
  71. 71Animal fat or drippingsButter and animal fats41.2 g
  72. 72ShorteningMargarine41.2 g
  73. 73Vegetable shorteningFats and Oils41.2 g
  74. 74Oil roasted pecans, saltedNut and Seed Products41 g
  75. 75Pecans, oil roasted, unsaltedNut and Seed Products41 g
  76. 76Soybean and corn shortening, industrial, fryingFats and Oils40.8 g
  77. 77PecansNut and Seed Products40.8 g
  78. 78Lard and vegetable oil shorteningFats and Oils40.7 g
  79. 79Hydrogenated palm frying shorteningFats and Oils40.6 g
  80. 80Partially hydrogenated soy oilFats and Oils40.3 g
  81. 81Yogurt spread, 70% fat, stick, with saltFats and Oils39.9 g
  82. 82Sesame oilFats and Oils39.7 g
  83. 83Sesame oilSalad dressings and vegetable oils39.7 g
  84. 84Unsalted pecansNuts and seeds39.4 g
  85. 85Hard soybean margarineFats and Oils39.3 g
  86. 86Rice bran oilFats and Oils39.3 g
  87. 87PecansNuts and seeds39.3 g
  88. 88Unroasted pecansNuts and seeds39.3 g
  89. 89Pecans, halves, rawNut and Seed Products39.3 g
  90. 90Salted sunflower seed butterNut and Seed Products39 g
  91. 91Unsalted sunflower seed butterNut and Seed Products39 g
  92. 92Salted pecansNuts and seeds39 g
  93. 9380% fat margarineFats and Oils38.9 g
  94. 94Margarine, regular, 80% fat, composite, stick, with saltFats and Oils38.9 g
  95. 95Margarine, 80% fat, stick, saltedFats and Oils38.9 g
  96. 9680% fat margarine, without saltFats and Oils38.9 g
  97. 9780% fat margarine, unsaltedFats and Oils38.9 g
  98. 98Stick margarineMargarine38.9 g
  99. 99Soybean shortening, industrial, liquidFats and Oils38.9 g
  100. 100Cupu assu oilFats and Oils38.7 g

More rankings

Foods high in saturated fatFoods high in polyunsaturated fatFoods high in Omega-3 ALAFoods high in Omega-3 EPAFoods high in Omega-3 DHAFoods high in Omega-6 linoleic acidFoods high in cholesterol

Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.