Foods high in monounsaturated fat

Australian Wagyu beef external fat, raw tops the list with 30.4 g per serving. 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
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  1. 1Australian Wagyu beef external fat, rawBeef Products · 3 oz (85 g)30.4 g
  2. 2Australian Wagyu beef seam fat, rawBeef Products · 3 oz (85 g)29.9 g
  3. 3Australian Wagyu beef, external fat, rawBeef Products · 3 oz (85 g)26.8 g
  4. 4Beef fat, rawBeef Products · 3 oz (85 g)26.3 g
  5. 5Australian Wagyu beef, seam fat, rawBeef Products · 3 oz (85 g)26.3 g
  6. 6Beef fat, cookedBeef Products · 3 oz (85 g)25.9 g
  7. 7New Zealand beef subcutaneous fat, cookedBeef Products · 3 oz (85 g)21.5 g
  8. 8New Zealand beef subcutaneous fat, rawBeef Products · 3 oz (85 g)21 g
  9. 9Australian grass-fed beef, seam fat, rawBeef Products · 3 oz (85 g)19.5 g
  10. 10Australian grass-fed beef, external fat, rawBeef Products · 3 oz (85 g)18.2 g
  11. 11Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean and fat, Aust. marble score 9, rawBeef Products · 3 oz (85 g)16.6 g
  12. 12Beef, Australian, imported, Wagyu, loin, top loin steak/roast, separable lean and fat, Aust. marble score 9, rawBeef Products · 3 oz (85 g)16.5 g
  13. 13Beef short ribs, lean and fat, braisedBeef Products · 3 oz (85 g)16 g
  14. 14New Zealand beef intermuscular fat, rawBeef Products · 3 oz (85 g)15.2 g
  15. 15New Zealand beef intermuscular fat, cookedBeef Products · 3 oz (85 g)15.2 g
  16. 16Beef short ribs, lean and fat, rawBeef Products · 3 oz (85 g)13.9 g
  17. 17Beef, Australian, imported, Wagyu, loin, top loin steak/roast, boneless, separable lean only, Aust. marble score 9, rawBeef Products · 3 oz (85 g)13.1 g
  18. 18Beef rib roast, large end, prime, broiledBeef Products · 3 oz (85 g)13 g
  19. 19Prime beef rib, small end, roastedBeef Products · 3 oz (85 g)13 g
  20. 20Beef back ribs, bone-in, braisedBeef Products · 3 oz (85 g)12.8 g
  21. 21Beef breakfast strips, rawBeef Products · 3 slices (68 g)12.7 g
  22. 22Beef rib roast, prime, roastedBeef Products · 3 oz (85 g)12.5 g
  23. 23Beef back ribs, bone-in, lean and fat, rawBeef Products · 3 oz (85 g)12.4 g
  24. 24New Zealand brisket navel end, lean and fat, braisedBeef Products · 3 oz (85 g)12.2 g
  25. 25Beef rib roast, large end, prime, rawBeef Products · 3 oz (85 g)12.2 g
  26. 26Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean only, Aust. marble score 9, rawBeef Products · 3 oz (85 g)12.2 g
  27. 27Beef rib roast, large end, prime, roastedBeef Products · 3 oz (85 g)12.1 g
  28. 28Beef back ribs, bone-in, braisedBeef Products · 3 oz (85 g)12.1 g
  29. 29Beef, ground, 70% lean meat / 30% fat, rawBeef Products · 3 oz (85 g)12 g
  30. 30Whole rib roast, lean and fat, broiledBeef Products · 3 oz (85 g)12 g
  31. 31Beef back ribs, bone-in, rawBeef Products · 3 oz (85 g)11.7 g
  32. 32Whole rib roast, lean and fat, rawBeef Products · 3 oz (85 g)11.7 g
  33. 33Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean and fat, Aust. marble score 4/5, rawBeef Products · 3 oz (85 g)11.6 g
  34. 34Rib roast, large end, lean and fat, roastedBeef Products · 3 oz (85 g)11.4 g
  35. 35Rib roast, large end, lean and fat, broiledBeef Products · 3 oz (85 g)11.2 g
  36. 36Beef rib, large end, lean and fat, roastedBeef Products · 3 oz (85 g)11.1 g
  37. 37Beef back ribs, bone-in, braisedBeef Products · 3 oz (85 g)10.9 g
  38. 38Prime beef rib, small end, rawBeef Products · 3 oz (85 g)10.9 g
  39. 39Beef rib roast, choice, roastedBeef Products · 3 oz (85 g)10.9 g
  40. 40Beef brisket point, lean and fat, braisedBeef Products · 3 oz (85 g)10.8 g
  41. 41Beef back ribs, bone-in, lean and fat, rawBeef Products · 3 oz (85 g)10.8 g
  42. 42Beef rib roast, small end, choice, roastedBeef Products · 3 oz (85 g)10.7 g
  43. 43Rib roast, large end, lean and fat, rawBeef Products · 3 oz (85 g)10.7 g
  44. 44Beef chuck short ribs, boneless, lean and fat, braisedBeef Products · 3 oz (85 g)10.4 g
  45. 45Brisket point half, lean and fat, braisedBeef Products · 3 oz (85 g)10.4 g
  46. 46Beef rib roast, large end, roastedBeef Products · 3 oz (85 g)10.4 g
  47. 47Beef, Australian, imported, Wagyu, loin, top loin steak/roast, boneless, separable lean and fat, Aust. marble score 4/5, rawBeef Products · 3 oz (85 g)10.4 g
  48. 48Prime beef rib, small end, broiledBeef Products · 3 oz (85 g)10.3 g
  49. 49Beef rib roast, choice, broiledBeef Products · 3 oz (85 g)10.3 g
  50. 50Whole rib roast, lean and fat, roastedBeef Products · 3 oz (85 g)10.3 g
  51. 51Beef rib roast, choice, rawBeef Products · 3 oz (85 g)10.2 g
  52. 52Chuck blade roast, lean and fat, braisedBeef Products · 3 oz (85 g)10 g
  53. 53Rib roast, small end, lean and fat, roastedBeef Products · 3 oz (85 g)10 g
  54. 54Beef rib roast, large end, rawBeef Products · 3 oz (85 g)9.9 g
  55. 55Bone-in rib eye steak, choice, grilledBeef Products · 3 oz (85 g)9.9 g
  56. 56Bone-in rib eye steak, all grades, grilledBeef Products · 3 oz (85 g)9.9 g
  57. 57Bone-in rib eye steak, select, grilledBeef Products · 3 oz (85 g)9.9 g
  58. 58Beef rib roast, large end, broiledBeef Products · 3 oz (85 g)9.8 g
  59. 59Beef chuck short ribs, boneless, lean and fat, braisedBeef Products · 3 oz (85 g)9.7 g
  60. 60Beef, ground, 75% lean meat / 25% fat, rawBeef Products · 3 oz (85 g)9.7 g
  61. 61Whole rib roast, lean and fat, broiledBeef Products · 3 oz (85 g)9.7 g
  62. 62Boneless rib eye steak, choice, grilledBeef Products · 3 oz (85 g)9.6 g
  63. 63Whole rib roast, lean and fat, rawBeef Products · 3 oz (85 g)9.6 g
  64. 64Bone-in rib eye roast, choice, roastedBeef Products · 3 oz (85 g)9.5 g
  65. 65Beef rib roast, large end, select, roastedBeef Products · 3 oz (85 g)9.4 g
  66. 66Ribeye roast, boneless, roastedBeef Products · 3 oz (85 g)9.4 g
  67. 67Beef sandwich steaks, rawBeef Products · 3 oz (85 g)9.4 g
  68. 68Whole rib roast, lean and fat, roastedBeef Products · 3 oz (85 g)9.4 g
  69. 69Prime beef tenderloin roast, roastedBeef Products · 3 oz (85 g)9.4 g
  70. 70Beef rib, large end, lean and fat, roastedBeef Products · 3 oz (85 g)9.3 g
  71. 71New Zealand brisket navel end, lean and fat, rawBeef Products · 3 oz (85 g)9.3 g
  72. 72Whole brisket, lean and fat, braisedBeef Products · 3 oz (85 g)9.3 g
  73. 73Chuck blade roast, lean and fat, braisedBeef Products · 3 oz (85 g)9.2 g
  74. 74Beef rib roast, large end, select, broiledBeef Products · 3 oz (85 g)9.2 g
  75. 75Ribeye roast, bone-in, lean and fat, roastedBeef Products · 3 oz (85 g)9.2 g
  76. 76Select beef rib, small end, roastedBeef Products · 3 oz (85 g)9.2 g
  77. 77Rib roast, large end, lean and fat, rawBeef Products · 3 oz (85 g)9.1 g
  78. 78Ribeye steak, boneless, lip-on, lean and fat, grilledBeef Products · 3 oz (85 g)8.9 g
  79. 79Tenderloin roast, roastedBeef Products · 3 oz (85 g)8.9 g
  80. 80Raw choice beef, lean and fatBeef Products · 3 oz (85 g)8.9 g
  81. 81Beef chuck blade roast, lean and fat, braisedBeef Products · 3 oz (85 g)8.9 g
  82. 82Boneless beef chuck eye ribs, braisedBeef Products · 3 oz (85 g)8.8 g
  83. 83Beef rib roast, select, rawBeef Products · 3 oz (85 g)8.8 g
  84. 84Ribeye roast, bone-in, lean and fat, roastedBeef Products · 3 oz (85 g)8.7 g
  85. 85Whole rib roast, lean and fat, broiledBeef Products · 3 oz (85 g)8.7 g
  86. 86Ribeye roast, boneless, roastedBeef Products · 3 oz (85 g)8.7 g
  87. 87Beef tenderloin roast, roastedBeef Products · 3 oz (85 g)8.7 g
  88. 88Boneless beef chuck short ribs, braisedBeef Products · 3 oz (85 g)8.6 g
  89. 89Ribeye steak, boneless, grilledBeef Products · 3 oz (85 g)8.6 g
  90. 90Back ribs, bone-in, lean, braisedBeef Products · 3 oz (85 g)8.5 g
  91. 91Beef chuck eye ribs, boneless, lean and fat, braisedBeef Products · 3 oz (85 g)8.5 g
  92. 92Beef under blade pot roast, lean and fat, braisedBeef Products · 3 oz (85 g)8.5 g
  93. 93Beef, rib eye steak/roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, rawBeef Products · 3 oz (85 g)8.4 g
  94. 94Select beef tenderloin roast, roastedBeef Products · 3 oz (85 g)8.4 g
  95. 95Raw select beef, lean and fatBeef Products · 3 oz (85 g)8.3 g
  96. 96Chuck short ribs, boneless, choice, braisedBeef Products · 3 oz (85 g)8.3 g
  97. 97Beef rib roast, lean and fat, choice, broiledBeef Products · 3 oz (85 g)8.3 g
  98. 98Top loin steak, rawBeef Products · 3 oz (85 g)8.3 g
  99. 99Beef, rib eye steak/roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, rawBeef Products · 3 oz (85 g)8.3 g
  100. 100Choice beef short loin t-bone steak, grilledBeef Products · 3 oz (85 g)8.2 g

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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.