Foods high in monounsaturated fat

Homemade granola tops the list with 2.2 g per 100 calories. Ranked from 12,089 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Homemade granolaBreakfast Cereals2.2 g
2. 2Quaker 100% Natural Granola cerealBreakfast Cereals1.6 g
3. 3Quaker Natural Granola Apple Cranberry AlmondBreakfast Cereals1.5 g
4. 4Quaker Real Medleys oatmeal, cherry pistachio, dryBreakfast Cereals1.4 g
5. 5Post Great Grains Crunchy PecanBreakfast Cereals1.4 g
6. 6Quaker 100% Natural Granola with RaisinsBreakfast Cereals1.4 g
7. 7Quaker Real Medleys oatmeal, peach almond, dryBreakfast Cereals1.4 g
8. 8Post Selects Maple Pecan CrunchBreakfast Cereals1.1 g
9. 9Post Great Grains Raisin Date PecanBreakfast Cereals1 g
10. 10Post Honey Bunches of Oats with almondsBreakfast Cereals0.98 g
11. 11Quaker Real Medleys blueberry hazelnut, dryBreakfast Cereals0.97 g
12. 12Post Great Grains Banana Nut CrunchBreakfast Cereals0.97 g
13. 13Malt-O-Meal Cinnamon ToastersBreakfast Cereals0.92 g
14. 14Nature's Path Organic Flax Plus Pumpkin GranolaBreakfast Cereals0.86 g
15. 15Familia cerealBreakfast Cereals0.83 g
16. 16Malt-O-Meal Blueberry Muffin TopsBreakfast Cereals0.79 g
17. 17Quaker instant corn grits, cheddar cheese flavor, dryBreakfast Cereals0.79 g
18. 18Malt-O-Meal Honey Graham SquaresBreakfast Cereals0.79 g
19. 19Post Great Grains Cranberry Almond CrunchBreakfast Cereals0.78 g
20. 20Mother's Peanut Butter Bumpers cerealBreakfast Cereals0.76 g
21. 21Post Selects Blueberry Morning cerealBreakfast Cereals0.73 g
22. 22Quaker/Mother's Oat Bran, prepared with saltBreakfast Cereals0.72 g
23. 23Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no saltBreakfast Cereals0.72 g
24. 24Quaker Oat Bran cerealBreakfast Cereals0.72 g
25. 25Quaker Whole Hearts oat cerealBreakfast Cereals0.72 g
26. 26Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roastedBreakfast Cereals0.71 g
27. 27Post Honey Bunches of Oats Pecan BunchesBreakfast Cereals0.68 g
28. 28Barbara's Puffins, originalBreakfast Cereals0.67 g
29. 29Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsBreakfast Cereals0.66 g
30. 30Fortified instant plain oats, dryBreakfast Cereals0.64 g
31. 31Quaker Instant Grits, Ham 'n' Cheese, dryBreakfast Cereals0.64 g
32. 32Quaker Instant Grits, American Cheese, dryBreakfast Cereals0.64 g
33. 33Post Honey Bunches of Oats with Vanilla BunchesBreakfast Cereals0.63 g
34. 34Quaker Cap'n Crunch's Peanut Butter CrunchBreakfast Cereals0.63 g
35. 35Post Honey Bunches of Oats with Real StrawberriesBreakfast Cereals0.63 g
36. 36Post Honey Bunches of Oats with Cinnamon BunchesBreakfast Cereals0.63 g
37. 37Cheerios cerealBreakfast Cereals0.62 g
38. 38Quaker Instant Oatmeal, weight control, cinnamonBreakfast Cereals0.62 g
39. 39Quaker Instant Oatmeal Fruit and Cream, reduced sugarBreakfast Cereals0.61 g
40. 40Unenriched oats, cooked, saltedBreakfast Cereals0.61 g
41. 41Oat cereal, regular and quick, cooked, no saltBreakfast Cereals0.61 g
42. 42Quaker Instant Oatmeal, Cinnamon Spice, reduced sugarBreakfast Cereals0.61 g
43. 43Quaker Weight Control Instant Oatmeal, maple and brown sugarBreakfast Cereals0.61 g
44. 44Quaker Weight Control Instant Oatmeal, banana breadBreakfast Cereals0.61 g
45. 45Malt-O-Meal Oat Blenders with honey and almondsBreakfast Cereals0.59 g
46. 46Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)Breakfast Cereals0.57 g
47. 47Quaker Instant Oatmeal, fruit and creamBreakfast Cereals0.55 g
48. 48Quaker Instant Oatmeal Apple and Cinnamon, reduced sugarBreakfast Cereals0.55 g
49. 49Quaker Instant Oatmeal Organic, regularBreakfast Cereals0.54 g
50. 50Quaker Quick Oats with Iron, dryBreakfast Cereals0.53 g
51. 51Quaker Quick Oats, dryBreakfast Cereals0.53 g
52. 52Malt-O-Meal Fruity Dyno-BitesBreakfast Cereals0.52 g
53. 53Oat cereal, regular and quick, unfortified, dryBreakfast Cereals0.52 g
54. 54Chocolate frosted puffed corn cerealBreakfast Cereals0.51 g
55. 55Quaker Instant Oatmeal, raisins, dates, walnutsBreakfast Cereals0.51 g
56. 56Presweetened wheat and bran cereal with nuts and fruitsBreakfast Cereals0.51 g
57. 57Quaker Real Medleys apple walnut, dryBreakfast Cereals0.5 g
58. 58Quaker Instant Oatmeal Banana Bread, dryBreakfast Cereals0.47 g
59. 59Quaker Instant Oatmeal Cinnamon Swirl, high fiberBreakfast Cereals0.47 g
60. 60Ralston Tasteeos cerealBreakfast Cereals0.45 g
61. 61Quaker Instant Oatmeal apples and cinnamonBreakfast Cereals0.45 g
62. 62Mother's Toasted Oat Bran cerealBreakfast Cereals0.44 g
63. 63Quaker Instant Oatmeal Dinosaur Eggs, dryBreakfast Cereals0.44 g
64. 64Post Waffle Crisp cerealBreakfast Cereals0.44 g
65. 65Quaker Instant Oatmeal Cinnamon Spice, dryBreakfast Cereals0.43 g
66. 66Quaker Toasted Multigrain CrispsBreakfast Cereals0.42 g
67. 67Quaker Cinnamon Oatmeal Squares cerealBreakfast Cereals0.42 g
68. 68Quaker Oatmeal Squares cerealBreakfast Cereals0.42 g
69. 69Quaker Oatmeal Squares, Golden MapleBreakfast Cereals0.42 g
70. 70Malt-O-Meal Oat Blenders with honeyBreakfast Cereals0.42 g
71. 71Uncle Sam CerealBreakfast Cereals0.41 g
72. 72Malt-O-Meal Chocolate Marshmallow MateysBreakfast Cereals0.41 g
73. 73Fortified instant cinnamon spice oats, dryBreakfast Cereals0.4 g
74. 74Sun Country Kretschmer Toasted Wheat BranBreakfast Cereals0.4 g
75. 75Post Grape-Nuts FlakesBreakfast Cereals0.4 g
76. 76Quaker Oat Life plain cerealBreakfast Cereals0.4 g
77. 77Quaker Instant Oatmeal, maple brown sugar, dryBreakfast Cereals0.4 g
78. 78Toasted wheat germ cereal, plainBreakfast Cereals0.39 g
79. 79Quaker Mother's Cinnamon Oat CrunchBreakfast Cereals0.39 g
80. 80Instant oat cereal, fortified, cinnamon spice, preparedBreakfast Cereals0.39 g
81. 81Quaker Real Medleys summer berry, dryBreakfast Cereals0.39 g
82. 82Post Alpha-Bits cerealBreakfast Cereals0.39 g
83. 83Alpen cerealBreakfast Cereals0.38 g
84. 84Malt-O-Meal Tootie FrootiesBreakfast Cereals0.38 g
85. 85Quaker Honey Graham Life CerealBreakfast Cereals0.38 g
86. 86Fortified instant oats, maple and brown sugar, dryBreakfast Cereals0.37 g
87. 87Malt-O-Meal Marshmallow Mateys cerealBreakfast Cereals0.37 g
88. 88Malt-O-Meal Colossal Crunch cerealBreakfast Cereals0.37 g
89. 89Quaker Oat Cinnamon Life cerealBreakfast Cereals0.37 g
90. 90Quaker Maple Brown Sugar Life CerealBreakfast Cereals0.36 g
91. 91Sun Country Kretschmer Wheat Germ, regularBreakfast Cereals0.34 g
92. 92Quaker Cap'n Crunch's Halloween CrunchBreakfast Cereals0.34 g
93. 93Quaker Instant Oatmeal, raisin and spice, dryBreakfast Cereals0.33 g
94. 94Malt-O-Meal Berry Colossal CrunchBreakfast Cereals0.32 g
95. 95Post Honey Nut Shredded Wheat cerealBreakfast Cereals0.32 g
96. 96Instant oat cereal, fortified, raisin spice, preparedBreakfast Cereals0.32 g
97. 97Malt-O-Meal Honey Nut ScootersBreakfast Cereals0.29 g
98. 98Sun Country Kretschmer Honey Crunch Wheat GermBreakfast Cereals0.28 g
99. 99Frosted oat cereal with marshmallowsBreakfast Cereals0.28 g
100. 100Mom's Best Honey Nut Toasty O'sBreakfast Cereals0.27 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.