Foods high in monounsaturated fat

Homemade granola tops the list with 11 g per 100 g. Ranked from 12,089 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Homemade granolaBreakfast Cereals11 g
2. 2Quaker 100% Natural Granola cerealBreakfast Cereals6.6 g
3. 3Quaker Natural Granola Apple Cranberry AlmondBreakfast Cereals6.4 g
4. 4Quaker 100% Natural Granola with RaisinsBreakfast Cereals5.9 g
5. 5Post Great Grains Crunchy PecanBreakfast Cereals5.8 g
6. 6Quaker Real Medleys oatmeal, cherry pistachio, dryBreakfast Cereals5.7 g
7. 7Quaker Real Medleys oatmeal, peach almond, dryBreakfast Cereals5.2 g
8. 8Post Selects Maple Pecan CrunchBreakfast Cereals4.4 g
9. 9Nature's Path Organic Flax Plus Pumpkin GranolaBreakfast Cereals4 g
10. 10Post Honey Bunches of Oats with almondsBreakfast Cereals4 g
11. 11Malt-O-Meal Cinnamon ToastersBreakfast Cereals3.9 g
12. 12Post Great Grains Raisin Date PecanBreakfast Cereals3.8 g
13. 13Post Great Grains Banana Nut CrunchBreakfast Cereals3.8 g
14. 14Quaker Real Medleys blueberry hazelnut, dryBreakfast Cereals3.7 g
15. 15Malt-O-Meal Blueberry Muffin TopsBreakfast Cereals3.5 g
16. 16Familia cerealBreakfast Cereals3.2 g
17. 17Malt-O-Meal Honey Graham SquaresBreakfast Cereals3.1 g
18. 18Mother's Peanut Butter Bumpers cerealBreakfast Cereals3.1 g
19. 19Post Great Grains Cranberry Almond CrunchBreakfast Cereals3 g
20. 20Post Selects Blueberry Morning cerealBreakfast Cereals2.9 g
21. 21Quaker instant corn grits, cheddar cheese flavor, dryBreakfast Cereals2.9 g
22. 22Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roastedBreakfast Cereals2.8 g
23. 23Post Honey Bunches of Oats Pecan BunchesBreakfast Cereals2.7 g
24. 24Quaker Whole Hearts oat cerealBreakfast Cereals2.7 g
25. 25Quaker Cap'n Crunch's Peanut Butter CrunchBreakfast Cereals2.6 g
26. 26Quaker Oat Bran cerealBreakfast Cereals2.6 g
27. 27Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsBreakfast Cereals2.5 g
28. 28Post Honey Bunches of Oats with Cinnamon BunchesBreakfast Cereals2.5 g
29. 29Post Honey Bunches of Oats with Vanilla BunchesBreakfast Cereals2.5 g
30. 30Post Honey Bunches of Oats with Real StrawberriesBreakfast Cereals2.5 g
31. 31Fortified instant plain oats, dryBreakfast Cereals2.3 g
32. 32Quaker Instant Oatmeal Fruit and Cream, reduced sugarBreakfast Cereals2.3 g
33. 33Cheerios cerealBreakfast Cereals2.3 g
34. 34Quaker Instant Grits, American Cheese, dryBreakfast Cereals2.3 g
35. 35Quaker Instant Grits, Ham 'n' Cheese, dryBreakfast Cereals2.3 g
36. 36Malt-O-Meal Oat Blenders with honey and almondsBreakfast Cereals2.3 g
37. 37Barbara's Puffins, originalBreakfast Cereals2.2 g
38. 38Quaker Instant Oatmeal, weight control, cinnamonBreakfast Cereals2.2 g
39. 39Quaker Weight Control Instant Oatmeal, maple and brown sugarBreakfast Cereals2.2 g
40. 40Quaker Instant Oatmeal, Cinnamon Spice, reduced sugarBreakfast Cereals2.2 g
41. 41Quaker Weight Control Instant Oatmeal, banana breadBreakfast Cereals2.2 g
42. 42Malt-O-Meal Fruity Dyno-BitesBreakfast Cereals2.1 g
43. 43Quaker Instant Oatmeal, fruit and creamBreakfast Cereals2.1 g
44. 44Chocolate frosted puffed corn cerealBreakfast Cereals2.1 g
45. 45Oat cereal, regular and quick, unfortified, dryBreakfast Cereals2 g
46. 46Quaker Instant Oatmeal Organic, regularBreakfast Cereals2 g
47. 47Quaker Quick Oats with Iron, dryBreakfast Cereals2 g
48. 48Quaker Quick Oats, dryBreakfast Cereals2 g
49. 49Quaker Real Medleys apple walnut, dryBreakfast Cereals2 g
50. 50Quaker Instant Oatmeal Apple and Cinnamon, reduced sugarBreakfast Cereals2 g
51. 51Presweetened wheat and bran cereal with nuts and fruitsBreakfast Cereals2 g
52. 52Quaker Instant Oatmeal, raisins, dates, walnutsBreakfast Cereals1.9 g
53. 53Ralston Tasteeos cerealBreakfast Cereals1.8 g
54. 54Quaker Instant Oatmeal Banana Bread, dryBreakfast Cereals1.7 g
55. 55Quaker Instant Oatmeal Cinnamon Swirl, high fiberBreakfast Cereals1.7 g
56. 56Post Waffle Crisp cerealBreakfast Cereals1.7 g
57. 57Quaker Instant Oatmeal Dinosaur Eggs, dryBreakfast Cereals1.7 g
58. 58Malt-O-Meal Oat Blenders with honeyBreakfast Cereals1.7 g
59. 59Mother's Toasted Oat Bran cerealBreakfast Cereals1.6 g
60. 60Quaker Instant Oatmeal apples and cinnamonBreakfast Cereals1.6 g
61. 61Malt-O-Meal Chocolate Marshmallow MateysBreakfast Cereals1.6 g
62. 62Quaker Cinnamon Oatmeal Squares cerealBreakfast Cereals1.6 g
63. 63Quaker Oatmeal Squares, Golden MapleBreakfast Cereals1.6 g
64. 64Quaker Oatmeal Squares cerealBreakfast Cereals1.6 g
65. 65Quaker Toasted Multigrain CrispsBreakfast Cereals1.6 g
66. 66Quaker Instant Oatmeal Cinnamon Spice, dryBreakfast Cereals1.6 g
67. 67Post Alpha-Bits cerealBreakfast Cereals1.5 g
68. 68Post Grape-Nuts FlakesBreakfast Cereals1.5 g
69. 69Toasted wheat germ cereal, plainBreakfast Cereals1.5 g
70. 70Quaker Mother's Cinnamon Oat CrunchBreakfast Cereals1.5 g
71. 71Fortified instant cinnamon spice oats, dryBreakfast Cereals1.5 g
72. 72Quaker Oat Life plain cerealBreakfast Cereals1.5 g
73. 73Malt-O-Meal Colossal Crunch cerealBreakfast Cereals1.5 g
74. 74Malt-O-Meal Tootie FrootiesBreakfast Cereals1.5 g
75. 75Quaker Instant Oatmeal, maple brown sugar, dryBreakfast Cereals1.5 g
76. 76Fortified instant oats, maple and brown sugar, dryBreakfast Cereals1.4 g
77. 77Malt-O-Meal Marshmallow Mateys cerealBreakfast Cereals1.4 g
78. 78Uncle Sam CerealBreakfast Cereals1.4 g
79. 79Quaker Honey Graham Life CerealBreakfast Cereals1.4 g
80. 80Quaker Oat Cinnamon Life cerealBreakfast Cereals1.4 g
81. 81Quaker Real Medleys summer berry, dryBreakfast Cereals1.4 g
82. 82Quaker Cap'n Crunch's Halloween CrunchBreakfast Cereals1.4 g
83. 83Quaker Maple Brown Sugar Life CerealBreakfast Cereals1.4 g
84. 84Alpen cerealBreakfast Cereals1.3 g
85. 85Malt-O-Meal Berry Colossal CrunchBreakfast Cereals1.3 g
86. 86Sun Country Kretschmer Wheat Germ, regularBreakfast Cereals1.3 g
87. 87Post Honey Nut Shredded Wheat cerealBreakfast Cereals1.2 g
88. 88Quaker Instant Oatmeal, raisin and spice, dryBreakfast Cereals1.2 g
89. 89Malt-O-Meal Honey Nut ScootersBreakfast Cereals1.1 g
90. 90Frosted oat cereal with marshmallowsBreakfast Cereals1.1 g
91. 91Mom's Best Honey Nut Toasty O'sBreakfast Cereals1.1 g
92. 92Sun Country Kretschmer Honey Crunch Wheat GermBreakfast Cereals1 g
93. 93Quaker Instant Grits, butter flavor, dryBreakfast Cereals0.94 g
94. 94Nature's Path Organic Flax Plus FlakesBreakfast Cereals0.9 g
95. 95Malt-O-Meal Coco-Roos cerealBreakfast Cereals0.89 g
96. 96Sun Country Kretschmer Toasted Wheat BranBreakfast Cereals0.8 g
97. 97Malt-O-Meal Frosted Mini SpoonersBreakfast Cereals0.8 g
98. 98Quaker Crunchy Bran cerealBreakfast Cereals0.78 g
99. 99Puffed milletBreakfast Cereals0.72 g
100. 100Health Valley Oat Bran FlakesBreakfast Cereals0.7 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.