Foods high in monounsaturated fat

Australian Wagyu beef external fat, raw tops the list with 40.5 g per serving. 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 Products · 4 oz (113 g)40.5 g
2. 2Australian Wagyu beef seam fat, rawBeef Products · 4 oz (113 g)39.7 g
3. 3Australian Wagyu beef, external fat, rawBeef Products · 4 oz (113 g)35.7 g
4. 4Australian Wagyu beef, seam fat, rawBeef Products · 4 oz (113 g)34.9 g
5. 5New Zealand beef subcutaneous fat, rawBeef Products · 4 oz (113 g)27.9 g
6. 6Australian grass-fed beef, seam fat, rawBeef Products · 4 oz (113 g)25.9 g
7. 7Beef fat, cookedBeef Products · 3 oz (85 g)25.9 g
8. 8Australian grass-fed beef, external fat, rawBeef Products · 4 oz (113 g)24.2 g
9. 9Beef chuck eye ribs, boneless, lean and fat, choice, rawBeef Products · 1 piece (325 g)23.6 g
10. 10Boneless beef chuck eye ribs, rawBeef Products · 1 piece (331 g)23 g
11. 11Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean and fat, Aust. marble score 9, rawBeef Products · 4 oz (113 g)22.1 g
12. 12Beef chuck eye ribs, boneless, lean and fat, select, rawBeef Products · 1 piece (340 g)22 g
13. 13Beef, Australian, imported, Wagyu, loin, top loin steak/roast, separable lean and fat, Aust. marble score 9, rawBeef Products · 4 oz (113 g)22 g
14. 14New Zealand beef subcutaneous fat, cookedBeef Products · 3 oz (85 g)21.5 g
15. 15New Zealand beef intermuscular fat, rawBeef Products · 4 oz (113 g)20.2 g
16. 16Beef short ribs, lean and fat, rawBeef Products · 4 oz (113 g)18.5 g
17. 17Beef, Australian, imported, Wagyu, loin, top loin steak/roast, boneless, separable lean only, Aust. marble score 9, rawBeef Products · 4 oz (113 g)17.4 g
18. 18Beef back ribs, bone-in, lean and fat, rawBeef Products · 4 oz (113 g)16.4 g
19. 19Beef rib roast, large end, prime, rawBeef Products · 4 oz (113 g)16.2 g
20. 20Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean only, Aust. marble score 9, rawBeef Products · 4 oz (113 g)16.2 g
21. 21Beef short ribs, lean and fat, braisedBeef Products · 3 oz (85 g)16 g
22. 22Beef back ribs, bone-in, rawBeef Products · 4 oz (113 g)15.6 g
23. 23Whole rib roast, lean and fat, rawBeef Products · 4 oz (113 g)15.6 g
24. 24Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean and fat, Aust. marble score 4/5, rawBeef Products · 4 oz (113 g)15.5 g
25. 25New Zealand beef intermuscular fat, cookedBeef Products · 3 oz (85 g)15.2 g
26. 26Prime beef rib, small end, rawBeef Products · 4 oz (113 g)14.5 g
27. 27Beef back ribs, bone-in, lean and fat, rawBeef Products · 4 oz (113 g)14.3 g
28. 28Beef, Australian, imported, Wagyu, loin, top loin steak/roast, boneless, separable lean and fat, Aust. marble score 4/5, rawBeef Products · 4 oz (113 g)13.8 g
29. 29Boneless beef chuck eye ribs, lean, rawBeef Products · 1 piece (325 g)13.2 g
30. 30Beef rib roast, large end, prime, broiledBeef Products · 3 oz (85 g)13 g
31. 31Prime beef rib, small end, roastedBeef Products · 3 oz (85 g)13 g
32. 32Beef back ribs, bone-in, braisedBeef Products · 3 oz (85 g)12.8 g
33. 33Beef breakfast strips, rawBeef Products · 3 slices (68 g)12.7 g
34. 34Beef rib roast, prime, roastedBeef Products · 3 oz (85 g)12.5 g
35. 35Beef sandwich steaks, rawBeef Products · 4 oz (113 g)12.5 g
36. 36New Zealand brisket navel end, lean and fat, rawBeef Products · 4 oz (113 g)12.3 g
37. 37New Zealand brisket navel end, lean and fat, braisedBeef Products · 3 oz (85 g)12.2 g
38. 38Beef rib roast, large end, prime, roastedBeef Products · 3 oz (85 g)12.1 g
39. 39Beef back ribs, bone-in, braisedBeef Products · 3 oz (85 g)12.1 g
40. 40Whole rib roast, lean and fat, broiledBeef Products · 3 oz (85 g)12 g
41. 41Beef chuck eye ribs, boneless, lean, rawBeef Products · 1 piece (331 g)11.8 g
42. 42Rib roast, large end, lean and fat, roastedBeef Products · 3 oz (85 g)11.4 g
43. 43Rib roast, large end, lean and fat, broiledBeef Products · 3 oz (85 g)11.2 g
44. 44Beef, rib eye steak/roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, rawBeef Products · 4 oz (113 g)11.2 g
45. 45Beef rib, large end, lean and fat, roastedBeef Products · 3 oz (85 g)11.1 g
46. 46Top loin steak, rawBeef Products · 4 oz (113 g)11.1 g
47. 47Beef, rib eye steak/roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, rawBeef Products · 4 oz (113 g)11 g
48. 48Beef back ribs, bone-in, braisedBeef Products · 3 oz (85 g)10.9 g
49. 49Beef rib roast, choice, roastedBeef Products · 3 oz (85 g)10.9 g
50. 50Beef brisket point, lean and fat, braisedBeef Products · 3 oz (85 g)10.8 g
51. 51Boneless beef chuck short ribs, rawBeef Products · 4 oz (113 g)10.8 g
52. 52Brisket point half, lean and fat, rawBeef Products · 4 oz (113 g)10.8 g
53. 53Brisket flat half, lean and fat, rawBeef Products · 4 oz (113 g)10.7 g
54. 54Beef rib roast, small end, choice, roastedBeef Products · 3 oz (85 g)10.7 g
55. 55Brisket flat half, lean and fat, rawBeef Products · 4 oz (113 g)10.7 g
56. 56Beef, rib eye steak/roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, select, rawBeef Products · 4 oz (113 g)10.6 g
57. 57Chuck blade roast, lean and fat, rawBeef Products · 4 oz (113 g)10.6 g
58. 58Beef, rib eye steak/roast, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, rawBeef Products · 4 oz (113 g)10.5 g
59. 59Beef chuck short ribs, boneless, lean and fat, braisedBeef Products · 3 oz (85 g)10.4 g
60. 60Boneless beef chuck short ribs, rawBeef Products · 4 oz (113 g)10.4 g
61. 61Brisket point half, lean and fat, braisedBeef Products · 3 oz (85 g)10.4 g
62. 62Beef rib roast, large end, roastedBeef Products · 3 oz (85 g)10.4 g
63. 63Prime beef rib, small end, broiledBeef Products · 3 oz (85 g)10.3 g
64. 64Beef rib roast, choice, broiledBeef Products · 3 oz (85 g)10.3 g
65. 65Whole rib roast, lean and fat, roastedBeef Products · 3 oz (85 g)10.3 g
66. 66Back ribs, bone-in, lean, rawBeef Products · 4 oz (113 g)10.1 g
67. 67Beef tenderloin steak, rawBeef Products · 4 oz (113 g)10.1 g
68. 68Beef, Australian, imported, Wagyu, loin, tenderloin steak/roast, boneless, separable lean and fat, Aust. marble score 9, rawBeef Products · 4 oz (113 g)10.1 g
69. 69Beef chuck eye ribs, boneless, lean, rawBeef Products · 1 piece (340 g)10 g
70. 70Chuck blade roast, lean and fat, braisedBeef Products · 3 oz (85 g)10 g
71. 71Beef, ground, 80% lean meat / 20% fat, rawBeef Products · 4 oz (113 g)10 g
72. 72Beef, rib eye steak/roast, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, rawBeef Products · 4 oz (113 g)10 g
73. 73Rib roast, small end, lean and fat, roastedBeef Products · 3 oz (85 g)10 g
74. 74Bone-in rib eye steak, choice, grilledBeef Products · 3 oz (85 g)9.9 g
75. 75Bone-in rib eye steak, all grades, grilledBeef Products · 3 oz (85 g)9.9 g
76. 76Bone-in rib eye steak, select, grilledBeef Products · 3 oz (85 g)9.9 g
77. 77Boneless beef chuck short ribs, rawBeef Products · 4 oz (113 g)9.8 g
78. 78Beef rib roast, large end, broiledBeef Products · 3 oz (85 g)9.8 g
79. 79Choice beef rib, small end, rawBeef Products · 4 oz (113 g)9.7 g
80. 80Ribeye steak, boneless, lip-off, lean and fat, rawBeef Products · 4 oz (113 g)9.7 g
81. 81Beef chuck short ribs, boneless, lean and fat, braisedBeef Products · 3 oz (85 g)9.7 g
82. 82Beef, ground, 75% lean meat / 25% fat, rawBeef Products · 1 serving (3 oz) (85 g)9.7 g
83. 83Whole rib roast, lean and fat, broiledBeef Products · 3 oz (85 g)9.7 g
84. 84Whole brisket, lean and fat, rawBeef Products · 4 oz (113 g)9.6 g
85. 85Chuck blade roast, lean and fat, rawBeef Products · 4 oz (113 g)9.6 g
86. 86Boneless rib eye steak, choice, grilledBeef Products · 3 oz (85 g)9.6 g
87. 87Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean only, Aust. marble score 4/5, rawBeef Products · 4 oz (113 g)9.5 g
88. 88Bone-in rib eye roast, choice, roastedBeef Products · 3 oz (85 g)9.5 g
89. 89Beef rib roast, large end, select, roastedBeef Products · 3 oz (85 g)9.4 g
90. 90Ribeye roast, boneless, roastedBeef Products · 3 oz (85 g)9.4 g
91. 91Whole rib roast, lean and fat, roastedBeef Products · 3 oz (85 g)9.4 g
92. 92Prime beef tenderloin roast, roastedBeef Products · 3 oz (85 g)9.4 g
93. 93Beef rib, large end, lean and fat, roastedBeef Products · 3 oz (85 g)9.3 g
94. 94Whole brisket, lean and fat, braisedBeef Products · 3 oz (85 g)9.3 g
95. 95Beef, Australian, imported, Wagyu, loin, tenderloin steak/roast, boneless, separable lean only, Aust. marble score 9, rawBeef Products · 4 oz (113 g)9.2 g
96. 96Chuck blade roast, lean and fat, braisedBeef Products · 3 oz (85 g)9.2 g
97. 97Rib roast, small end, lean and fat, rawBeef Products · 4 oz (113 g)9.2 g
98. 98Beef rib roast, large end, select, broiledBeef Products · 3 oz (85 g)9.2 g
99. 99Ribeye roast, bone-in, lean and fat, roastedBeef Products · 3 oz (85 g)9.2 g
100. 100Select beef rib, small end, roastedBeef Products · 3 oz (85 g)9.2 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.