Foods high in monounsaturated fat

Australian Wagyu beef external fat, raw tops the list with 35.8 g per 100 g. Ranked from 12,089 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Australian Wagyu beef external fat, rawBeef Products35.8 g
2. 2Australian Wagyu beef seam fat, rawBeef Products35.2 g
3. 3Australian Wagyu beef, external fat, rawBeef Products31.6 g
4. 4Beef fat, rawBeef Products30.9 g
5. 5Australian Wagyu beef, seam fat, rawBeef Products30.9 g
6. 6Beef fat, cookedBeef Products30.4 g
7. 7New Zealand beef subcutaneous fat, cookedBeef Products25.3 g
8. 8New Zealand beef subcutaneous fat, rawBeef Products24.7 g
9. 9Australian grass-fed beef, seam fat, rawBeef Products22.9 g
10. 10Australian grass-fed beef, external fat, rawBeef Products21.4 g
11. 11Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean and fat, Aust. marble score 9, rawBeef Products19.6 g
12. 12Beef, Australian, imported, Wagyu, loin, top loin steak/roast, separable lean and fat, Aust. marble score 9, rawBeef Products19.5 g
13. 13Beef short ribs, lean and fat, braisedBeef Products18.9 g
14. 14Beef breakfast strips, rawBeef Products18.7 g
15. 15New Zealand beef intermuscular fat, rawBeef Products17.9 g
16. 16New Zealand beef intermuscular fat, cookedBeef Products17.9 g
17. 17Beef breakfast strips, cookedBeef Products16.9 g
18. 18Beef short ribs, lean and fat, rawBeef Products16.4 g
19. 19Beef, Australian, imported, Wagyu, loin, top loin steak/roast, boneless, separable lean only, Aust. marble score 9, rawBeef Products15.4 g
20. 20Beef rib roast, large end, prime, broiledBeef Products15.3 g
21. 21Prime beef rib, small end, roastedBeef Products15.3 g
22. 22Beef back ribs, bone-in, braisedBeef Products15.1 g
23. 23Beef rib roast, prime, roastedBeef Products14.7 g
24. 24Beef back ribs, bone-in, lean and fat, rawBeef Products14.6 g
25. 25New Zealand brisket navel end, lean and fat, braisedBeef Products14.4 g
26. 26Beef rib roast, large end, prime, rawBeef Products14.4 g
27. 27Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean only, Aust. marble score 9, rawBeef Products14.3 g
28. 28Beef rib roast, large end, prime, roastedBeef Products14.3 g
29. 29Beef back ribs, bone-in, braisedBeef Products14.2 g
30. 30Beef, ground, 70% lean meat / 30% fat, rawBeef Products14.2 g
31. 31Whole rib roast, lean and fat, broiledBeef Products14.1 g
32. 32Beef back ribs, bone-in, rawBeef Products13.8 g
33. 33Whole rib roast, lean and fat, rawBeef Products13.8 g
34. 34Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean and fat, Aust. marble score 4/5, rawBeef Products13.7 g
35. 35Rib roast, large end, lean and fat, roastedBeef Products13.4 g
36. 36Rib roast, large end, lean and fat, broiledBeef Products13.2 g
37. 37Beef rib, large end, lean and fat, roastedBeef Products13 g
38. 38Beef back ribs, bone-in, braisedBeef Products12.9 g
39. 39Prime beef rib, small end, rawBeef Products12.8 g
40. 40Beef rib roast, choice, roastedBeef Products12.8 g
41. 41Beef brisket point, lean and fat, braisedBeef Products12.7 g
42. 42Beef back ribs, bone-in, lean and fat, rawBeef Products12.7 g
43. 43Beef rib roast, small end, choice, roastedBeef Products12.6 g
44. 44Rib roast, large end, lean and fat, rawBeef Products12.6 g
45. 45Beef chuck short ribs, boneless, lean and fat, braisedBeef Products12.3 g
46. 46Brisket point half, lean and fat, braisedBeef Products12.2 g
47. 47Beef rib roast, large end, roastedBeef Products12.2 g
48. 48Beef, Australian, imported, Wagyu, loin, top loin steak/roast, boneless, separable lean and fat, Aust. marble score 4/5, rawBeef Products12.2 g
49. 49Prime beef rib, small end, broiledBeef Products12.1 g
50. 50Beef rib roast, choice, broiledBeef Products12.1 g
51. 51Whole rib roast, lean and fat, roastedBeef Products12.1 g
52. 52Beef rib roast, choice, rawBeef Products12 g
53. 53Chuck blade roast, lean and fat, braisedBeef Products11.8 g
54. 54Rib roast, small end, lean and fat, roastedBeef Products11.7 g
55. 55Beef rib roast, large end, rawBeef Products11.7 g
56. 56Bone-in rib eye steak, choice, grilledBeef Products11.6 g
57. 57Bone-in rib eye steak, all grades, grilledBeef Products11.6 g
58. 58Bone-in rib eye steak, select, grilledBeef Products11.6 g
59. 59Beef rib roast, large end, broiledBeef Products11.5 g
60. 60Beef chuck short ribs, boneless, lean and fat, braisedBeef Products11.4 g
61. 61Beef, ground, 75% lean meat / 25% fat, rawBeef Products11.4 g
62. 62Whole rib roast, lean and fat, broiledBeef Products11.4 g
63. 63Boneless rib eye steak, choice, grilledBeef Products11.2 g
64. 64Whole rib roast, lean and fat, rawBeef Products11.2 g
65. 65Bone-in rib eye roast, choice, roastedBeef Products11.2 g
66. 66Beef rib roast, large end, select, roastedBeef Products11.1 g
67. 67Ribeye roast, boneless, roastedBeef Products11 g
68. 68Beef sandwich steaks, rawBeef Products11 g
69. 69Whole rib roast, lean and fat, roastedBeef Products11 g
70. 70Prime beef tenderloin roast, roastedBeef Products11 g
71. 71Beef rib, large end, lean and fat, roastedBeef Products10.9 g
72. 72New Zealand brisket navel end, lean and fat, rawBeef Products10.9 g
73. 73Whole brisket, lean and fat, braisedBeef Products10.9 g
74. 74Chuck blade roast, lean and fat, braisedBeef Products10.9 g
75. 75Beef rib roast, large end, select, broiledBeef Products10.8 g
76. 76Ribeye roast, bone-in, lean and fat, roastedBeef Products10.8 g
77. 77Select beef rib, small end, roastedBeef Products10.8 g
78. 78Rib roast, large end, lean and fat, rawBeef Products10.7 g
79. 79Ribeye steak, boneless, lip-on, lean and fat, grilledBeef Products10.5 g
80. 80Tenderloin roast, roastedBeef Products10.5 g
81. 81Raw choice beef, lean and fatBeef Products10.5 g
82. 82Beef chuck blade roast, lean and fat, braisedBeef Products10.4 g
83. 83Boneless beef chuck eye ribs, braisedBeef Products10.4 g
84. 84Beef rib roast, select, rawBeef Products10.3 g
85. 85Ribeye roast, bone-in, lean and fat, roastedBeef Products10.3 g
86. 86Whole rib roast, lean and fat, broiledBeef Products10.3 g
87. 87Ribeye roast, boneless, roastedBeef Products10.3 g
88. 88Beef tenderloin roast, roastedBeef Products10.3 g
89. 89Boneless beef chuck short ribs, braisedBeef Products10.2 g
90. 90Ribeye steak, boneless, grilledBeef Products10.1 g
91. 91Back ribs, bone-in, lean, braisedBeef Products10 g
92. 92Beef chuck eye ribs, boneless, lean and fat, braisedBeef Products10 g
93. 93Beef under blade pot roast, lean and fat, braisedBeef Products10 g
94. 94Beef, rib eye steak/roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, rawBeef Products9.9 g
95. 95Select beef tenderloin roast, roastedBeef Products9.9 g
96. 96Raw select beef, lean and fatBeef Products9.8 g
97. 97Chuck short ribs, boneless, choice, braisedBeef Products9.8 g
98. 98Beef rib roast, lean and fat, choice, broiledBeef Products9.8 g
99. 99Top loin steak, rawBeef Products9.8 g
100. 100Beef, rib eye steak/roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, rawBeef Products9.7 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.