Foods high in monounsaturated fat

High oleic sunflower oil tops the list with 83.7 g per 100 g. Ranked from 64,231 USDA foods; unusual items like supplements' raw ingredients and regional specialties are left out.

1. 1High oleic sunflower oilFats and Oils83.7 g
2. 2Hazelnut oilFats and Oils78 g
3. 3Safflower oil, high oleicFats and Oils75.2 g
4. 4Soybean and linoleic frying shorteningFats and Oils73.7 g
5. 5High oleic canola oilFats and Oils72.7 g
6. 6Natreon high oleic canola oilFats and Oils72 g
7. 7Safflower oilFats and Oils71.6 g
8. 8Partially hydrogenated canola oilFats and Oils71.1 g
9. 9Soybean shortening, industrial, bakingFats and Oils71 g
10. 10Avocado oilFats and Oils70.6 g
11. 11Almond oilSalad dressings and vegetable oils69.9 g
12. 12Extra virgin olive oilFats and Oils69.2 g
13. 13Olive oilSalad dressings and vegetable oils68.4 g
14. 14Extra light olive oilFats and Oils66.6 g
15. 15Sunflower oilFats and Oils63.4 g
16. 16Canola oilFats and Oils62.6 g
17. 17Canola oil with antifoaming agentFats and Oils62.1 g
18. 18Canola oil for salads and light fryingFats and Oils61.1 g
19. 19Apricot kernel oilFats and Oils60 g
20. 20Soybean and palm oil, industrial, icingsFats and Oils59.7 g
21. 21Dry roasted macadamia nuts, saltedNut and Seed Products59.3 g
22. 22Dry roasted macadamia nuts, unsaltedNut and Seed Products59.3 g
23. 23Macadamia nutsNuts and seeds59.3 g
24. 24Mustard oilFats and Oils59.2 g
25. 25Partially hydrogenated soy and cottonseed oilFats and Oils59.1 g
26. 26Raw macadamia nutsNut and Seed Products58.9 g
27. 27Corn and canola oilFats and Oils58.5 g
28. 28Soybean and cottonseed shorteningFats and Oils58 g
29. 29Mid-oleic sunflower oilFats and Oils57.3 g
30. 30Peanut oilFats and Oils57.1 g
31. 31Goose fatFats and Oils56.7 g
32. 32Herring fish oilFats and Oils56.6 g
33. 33Soybean and cottonseed cake shorteningFats and Oils54.2 g
34. 34Teaseed oilFats and Oils51.5 g
35. 35Soybean and palm shorteningFats and Oils51 g
36. 36Pam cooking spray, originalFats and Oils49.8 g
37. 37Hazelnuts, blanchedNut and Seed Products48.2 g
38. 38Corn, peanut, and olive oilFats and Oils48 g
39. 39Cod liver oilFats and Oils46.7 g
40. 40Cottonseed and soybean margarine, industrialFats and Oils46.7 g
41. 41Hazelnuts, dry roasted, unsaltedNut and Seed Products46.6 g
42. 42Partially hydrogenated sunflower oilFats and Oils46.2 g
43. 43HazelnutsNuts and seeds45.7 g
44. 44Sunflower oil, linoleic (less than 60%)Fats and Oils45.4 g
45. 45Canola Harvest Soft Spread, 80% fatFats and Oils45.3 g
46. 46LardButter and animal fats45.1 g
47. 47Bacon greaseFats and Oils44.9 g
48. 48Chicken fatFats and Oils44.7 g
49. 49Soybean-cottonseed shorteningFats and Oils44.5 g
50. 50Sheanut oilFats and Oils44 g
51. 51Dry roasted pecans, saltedNut and Seed Products44 g
52. 52Dry roasted pecans, unsaltedNut and Seed Products44 g
53. 53Partially hydrogenated soybean oilFats and Oils43 g
54. 54Turkey fatFats and Oils42.9 g
55. 55Soybean and palm household shorteningFats and Oils42.5 g
56. 56Vegetable oilSalad dressings and vegetable oils42.4 g
57. 57Pork backfat, rawPork Products42 g
58. 58Partially hydrogenated soybean oil, industrialFats and Oils41.9 g
59. 59Beef tallowFats and Oils41.8 g
60. 60Rendered pork fatPork Products41.4 g
61. 61Animal fat or drippingsButter and animal fats41.2 g
62. 62ShorteningMargarine41.2 g
63. 63Vegetable shorteningFats and Oils41.2 g
64. 64Oil roasted pecans, saltedNut and Seed Products41 g
65. 65Pecans, oil roasted, unsaltedNut and Seed Products41 g
66. 66Soybean and corn shortening, industrial, fryingFats and Oils40.8 g
67. 67Lard and vegetable oil shorteningFats and Oils40.7 g
68. 68Hydrogenated palm frying shorteningFats and Oils40.6 g
69. 69Yogurt spread, 70% fat, stick, with saltFats and Oils39.9 g
70. 70Sesame oilSalad dressings and vegetable oils39.7 g
71. 71Unsalted pecansNuts and seeds39.4 g
72. 72Hard soybean margarineFats and Oils39.3 g
73. 73PecansNuts and seeds39.3 g
74. 74Rice bran oilFats and Oils39.3 g
75. 75Unroasted pecansNuts and seeds39.3 g
76. 76Pecans, halves, rawNut and Seed Products39.3 g
77. 77Salted sunflower seed butterNut and Seed Products39 g
78. 78Unsalted sunflower seed butterNut and Seed Products39 g
79. 79Salted pecansNuts and seeds39 g
80. 8080% fat margarineFats and Oils38.9 g
81. 8180% fat margarine, unsaltedFats and Oils38.9 g
82. 8280% fat margarine, without saltFats and Oils38.9 g
83. 83Margarine, 80% fat, stick, saltedFats and Oils38.9 g
84. 84Regular margarine, stick, saltedFats and Oils38.9 g
85. 85Stick margarineMargarine38.9 g
86. 86Soybean shortening, industrial, liquidFats and Oils38.9 g
87. 87Cupu assu oilFats and Oils38.7 g
88. 88Beef tallow and cottonseed shorteningFats and Oils38.5 g
89. 89Salt pork, rawPork Products37.9 g
90. 90Partially hydrogenated soy oilFats and Oils37.5 g
91. 91Soybean and cottonseed shortening, industrialFats and Oils37.2 g
92. 92Pili nuts, driedNut and Seed Products37.2 g
93. 93Enova oil, 80% diglyceridesFats and Oils37 g
94. 94Palm oilFats and Oils37 g
95. 95Fat back, cookedButter and animal fats36.6 g
96. 96Creamy peanut butter with omega-3Legumes and Legume Products36.6 g
97. 97Soybean shortening for cakesFats and Oils36.6 g
98. 98Margarine, 80% fat, tub, saltedFats and Oils36.4 g
99. 99Regular margarine, tub, saltedFats and Oils36.4 g
100. 100Regular margarine, tub, unsaltedFats and Oils36.4 g

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.