Foods high in monounsaturated fat

Homemade granola tops the list with 13.4 g per serving. Ranked from 12,089 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Homemade granolaBreakfast Cereals · 1 cup (122 g)13.4 g
2. 2Quaker Real Medleys oatmeal, cherry pistachio, dryBreakfast Cereals · 1 package (1 NLEA serving) (73 g)4.2 g
3. 3Quaker Real Medleys oatmeal, peach almond, dryBreakfast Cereals · 1 package (1 NLEA serving) (75 g)3.9 g
4. 4Familia cerealBreakfast Cereals · 1 cup (122 g)3.9 g
5. 5Quaker 100% Natural Granola cerealBreakfast Cereals · 0.5 cup (1 NLEA serving) (48 g)3.2 g
6. 6Quaker Natural Granola Apple Cranberry AlmondBreakfast Cereals · 0.5 cup (1 NLEA serving) (49 g)3.1 g
7. 7Post Great Grains Crunchy PecanBreakfast Cereals · 0.75 cup (1 NLEA serving) (52 g)3 g
8. 8Quaker 100% Natural Granola with RaisinsBreakfast Cereals · 0.5 cup (1 NLEA serving) (51 g)3 g
9. 9Quaker Real Medleys blueberry hazelnut, dryBreakfast Cereals · 1 package (1 NLEA serving) (70 g)2.6 g
10. 10Post Selects Maple Pecan CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (52 g)2.3 g
11. 11Post Great Grains Banana Nut CrunchBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)2.2 g
12. 12Nature's Path Organic Flax Plus Pumpkin GranolaBreakfast Cereals · 0.75 cup (1 NLEA serving) (55 g)2.2 g
13. 13Post Great Grains Raisin Date PecanBreakfast Cereals · 0.75 cup (1 NLEA serving) (55 g)2.1 g
14. 14Toasted wheat germ cereal, plainBreakfast Cereals · 1 cup (113 g)1.7 g
15. 15Oat cereal, regular and quick, unfortified, dryBreakfast Cereals · 1 cup (81 g)1.6 g
16. 16Post Selects Blueberry Morning cerealBreakfast Cereals · 1.25 cup (1 NLEA serving) (55 g)1.6 g
17. 17Quaker Real Medleys apple walnut, dryBreakfast Cereals · 1 package (1 NLEA serving) (75 g)1.5 g
18. 18Post Great Grains Cranberry Almond CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (48 g)1.4 g
19. 19Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsBreakfast Cereals · 0.66 cup (1 NLEA serving) (55 g)1.4 g
20. 20Post Honey Bunches of Oats with Vanilla BunchesBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)1.4 g
21. 21Post Honey Bunches of Oats with almondsBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)1.3 g
22. 22Malt-O-Meal Cinnamon ToastersBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)1.2 g
23. 23Presweetened wheat and bran cereal with nuts and fruitsBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)1.1 g
24. 24Malt-O-Meal Blueberry Muffin TopsBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)1.1 g
25. 25Quaker Oat Bran cerealBreakfast Cereals · 0.5 cup (1 NLEA serving) (40 g)1 g
26. 26Mother's Peanut Butter Bumpers cerealBreakfast Cereals · 1 cup (1 NLEA serving) (33 g)1 g
27. 27Unenriched oats, cooked, saltedBreakfast Cereals · 1 cup (234 g)1 g
28. 28Oat cereal, regular and quick, cooked, no saltBreakfast Cereals · 1 cup (234 g)1 g
29. 29Quaker Instant Oatmeal, weight control, cinnamonBreakfast Cereals · 1 packet (1 NLEA serving) (45 g)1 g
30. 30Quaker Weight Control Instant Oatmeal, maple and brown sugarBreakfast Cereals · 1 packet (1 NLEA serving) (45 g)0.99 g
31. 31Quaker Weight Control Instant Oatmeal, banana breadBreakfast Cereals · 1 packet (1 NLEA serving) (45 g)0.98 g
32. 32Quaker Real Medleys summer berry, dryBreakfast Cereals · 1 package (1 NLEA serving) (70 g)0.95 g
33. 33Malt-O-Meal Honey Graham SquaresBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)0.94 g
34. 34Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)Breakfast Cereals · 1 cup, cooked (234 g)0.91 g
35. 35Quaker Toasted Multigrain CrispsBreakfast Cereals · 1.25 cup (1 NLEA serving) (57 g)0.9 g
36. 36Quaker Cinnamon Oatmeal Squares cerealBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)0.9 g
37. 37Quaker Mother's Cinnamon Oat CrunchBreakfast Cereals · 1 cup (1 NLEA serving) (60 g)0.89 g
38. 38Quaker Oatmeal Squares, Golden MapleBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)0.89 g
39. 39Quaker Oatmeal Squares cerealBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)0.89 g
40. 40Instant oat cereal, fortified, cinnamon spice, preparedBreakfast Cereals · 1 cup (240 g)0.89 g
41. 41Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roastedBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)0.85 g
42. 42Quaker Instant Oatmeal Dinosaur Eggs, dryBreakfast Cereals · 1 packet (1 NLEA serving) (50 g)0.84 g
43. 43Quaker Instant Oatmeal Organic, regularBreakfast Cereals · 1 packet (41 g)0.81 g
44. 44Quaker instant corn grits, cheddar cheese flavor, dryBreakfast Cereals · 1 packet (1 NLEA serving) (28 g)0.81 g
45. 45Quaker Quick Oats with Iron, dryBreakfast Cereals · 0.5 cup (40 g)0.79 g
46. 46Quaker Quick Oats, dryBreakfast Cereals · 0.5 cup (40 g)0.79 g
47. 47Post Honey Bunches of Oats Pecan BunchesBreakfast Cereals · 0.75 cup (1 NLEA serving) (29 g)0.78 g
48. 48Uncle Sam CerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (55 g)0.78 g
49. 49Post Honey Bunches of Oats with Real StrawberriesBreakfast Cereals · 0.75 cup (1 NLEA serving) (31 g)0.78 g
50. 50Quaker Instant Oatmeal Cinnamon Swirl, high fiberBreakfast Cereals · 1 packet (1 NLEA serving) (45 g)0.77 g
51. 51Quaker Instant Oatmeal Fruit and Cream, reduced sugarBreakfast Cereals · 1 packet (33 g)0.76 g
52. 52Quaker Whole Hearts oat cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (28 g)0.75 g
53. 53Post Honey Bunches of Oats with Cinnamon BunchesBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)0.75 g
54. 54Quaker Instant Oatmeal, Cinnamon Spice, reduced sugarBreakfast Cereals · 1 packet (1 NLEA serving) (34 g)0.74 g
55. 55Quaker Instant Oatmeal, fruit and creamBreakfast Cereals · 1 packet (35 g)0.73 g
56. 56Alpen cerealBreakfast Cereals · 0.67 cup (1 NLEA serving) (55 g)0.73 g
57. 57Quaker Cap'n Crunch's Peanut Butter CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)0.71 g
58. 58Quaker Instant Oatmeal Banana Bread, dryBreakfast Cereals · 1 packet (1 NLEA serving) (41 g)0.71 g
59. 59Post Honey Nut Shredded Wheat cerealBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)0.71 g
60. 60Quaker Instant Oatmeal apples and cinnamonBreakfast Cereals · 1 packet (1 NLEA serving) (43 g)0.71 g
61. 61Quaker Instant Oatmeal, raisins, dates, walnutsBreakfast Cereals · 1 packet (37 g)0.7 g
62. 62Instant oat cereal, fortified, raisin spice, preparedBreakfast Cereals · 1 cup (240 g)0.68 g
63. 63Quaker Instant Oatmeal Cinnamon Spice, dryBreakfast Cereals · 1 packet (1 NLEA serving) (43 g)0.68 g
64. 64Malt-O-Meal Oat Blenders with honey and almondsBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)0.68 g
65. 65Fortified instant cinnamon spice oats, dryBreakfast Cereals · 1 packet (45 g)0.67 g
66. 66Fortified instant plain oats, dryBreakfast Cereals · 1 packet (28 g)0.65 g
67. 67Cheerios cerealBreakfast Cereals · 1 cup (1 NLEA serving) (28 g)0.64 g
68. 68Quaker Instant Grits, American Cheese, dryBreakfast Cereals · 1 packet (1 NLEA serving) (28 g)0.64 g
69. 69Quaker Instant Grits, Ham 'n' Cheese, dryBreakfast Cereals · 1 packet (1 NLEA serving) (28 g)0.63 g
70. 70Quaker Instant Oatmeal, maple brown sugar, dryBreakfast Cereals · 1 packet (43 g)0.63 g
71. 71Chocolate frosted puffed corn cerealBreakfast Cereals · 1 cup (30 g)0.62 g
72. 72Fortified instant oats, maple and brown sugar, dryBreakfast Cereals · 1 packet (43 g)0.62 g
73. 73Quaker Instant Oatmeal Apple and Cinnamon, reduced sugarBreakfast Cereals · 1 packet (1 NLEA serving) (31 g)0.61 g
74. 74Barbara's Puffins, originalBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)0.6 g
75. 75Malt-O-Meal Fruity Dyno-BitesBreakfast Cereals · 0.75 cup (27 g)0.57 g
76. 76Mother's Toasted Oat Bran cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)0.53 g
77. 77Quaker Instant Oatmeal, raisin and spice, dryBreakfast Cereals · 1 packet (1 NLEA serving) (43 g)0.51 g
78. 78Post Waffle Crisp cerealBreakfast Cereals · 1 cup (1 NLEA serving) (30 g)0.51 g
79. 79Ralston Tasteeos cerealBreakfast Cereals · 1 cup (1 NLEA serving) (28 g)0.5 g
80. 80Malt-O-Meal Oat Blenders with honeyBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)0.5 g
81. 81Enriched white corn grits, dryBreakfast Cereals · 1 cup (156 g)0.49 g
82. 82Malt-O-Meal Chocolate Marshmallow MateysBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)0.48 g
83. 83Quaker Oat Life plain cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)0.47 g
84. 84Malt-O-Meal Tootie FrootiesBreakfast Cereals · 1 cup (1 NLEA serving) (32 g)0.47 g
85. 85Unenriched yellow corn grits, dryBreakfast Cereals · 1 cup (156 g)0.47 g
86. 86Post Alpha-Bits cerealBreakfast Cereals · 1 cup (1 NLEA serving for adults) (30 g)0.45 g
87. 87Quaker Honey Graham Life CerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)0.45 g
88. 88Malt-O-Meal Colossal Crunch cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)0.44 g
89. 89Quaker Oat Cinnamon Life cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)0.44 g
90. 90Malt-O-Meal Frosted Mini SpoonersBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)0.44 g
91. 91Post Grape-Nuts FlakesBreakfast Cereals · 0.75 cup (1 NLEA serving) (29 g)0.43 g
92. 92Quaker Maple Brown Sugar Life CerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)0.43 g
93. 93Malt-O-Meal Marshmallow Mateys cerealBreakfast Cereals · 1 cup (30 g)0.43 g
94. 94Malt-O-Meal Berry Colossal CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)0.38 g
95. 95Quaker Cap'n Crunch's Halloween CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (26 g)0.35 g
96. 96Health Valley Oat Bran FlakesBreakfast Cereals · 1 cup (1 NLEA serving) (50 g)0.35 g
97. 97Cream of Wheat instant, dryBreakfast Cereals · 1 cup (178 g)0.34 g
98. 98Malt-O-Meal Honey Nut ScootersBreakfast Cereals · 1 cup (1 NLEA serving) (30 g)0.33 g
99. 99Frosted oat cereal with marshmallowsBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)0.33 g
100. 100Mom's Best Honey Nut Toasty O'sBreakfast Cereals · 1 cup (1 NLEA serving) (30 g)0.32 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.