Foods high in monounsaturated fat

Crude rice bran tops the list with 2.4 g per 100 calories. 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
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Crude rice branCereal Grains and Pasta2.4 g
  2. 2Chinese chow mein noodlesCereal Grains and Pasta1.9 g
  3. 3Crunchy flat noodles, Chinese restaurantCereal Grains and Pasta1.5 g
  4. 4Enriched white tortilla flourCereal Grains and Pasta1.1 g
  5. 5Raw oat branCereal Grains and Pasta0.97 g
  6. 6Cooked oat branCereal Grains and Pasta0.73 g
  7. 7Partially debranned oat flourCereal Grains and Pasta0.71 g
  8. 8OatsCereal Grains and Pasta0.56 g
  9. 9Amaranth grain, uncookedCereal Grains and Pasta0.45 g
  10. 10Quinoa, cookedCereal Grains and Pasta0.44 g
  11. 11Uncooked quinoaCereal Grains and Pasta0.44 g
  12. 12Ancient Harvest corn and quinoa pasta, cookedCereal Grains and Pasta0.44 g
  13. 13Tinkyada brown rice pasta, cookedCereal Grains and Pasta0.43 g
  14. 14Enriched egg noodles, cooked, with saltCereal Grains and Pasta0.42 g
  15. 15Cooked unenriched egg noodles, with added saltCereal Grains and Pasta0.42 g
  16. 16Cooked enriched egg noodlesCereal Grains and Pasta0.42 g
  17. 17Egg noodles, cooked, without saltCereal Grains and Pasta0.42 g
  18. 18Cooked homemade egg pastaCereal Grains and Pasta0.39 g
  19. 19Crude wheat germCereal Grains and Pasta0.38 g
  20. 20Dry enriched spinach egg noodlesCereal Grains and Pasta0.37 g
  21. 21Cooked enriched spinach egg noodlesCereal Grains and Pasta0.37 g
  22. 22Sorghum grainCereal Grains and Pasta0.34 g
  23. 23White corn grainCereal Grains and Pasta0.34 g
  24. 24Yellow corn grainCereal Grains and Pasta0.34 g
  25. 25Dry enriched egg noodlesCereal Grains and Pasta0.33 g
  26. 26Dry unenriched egg noodlesCereal Grains and Pasta0.33 g
  27. 27Canned white hominyCereal Grains and Pasta0.32 g
  28. 28Canned yellow hominyCereal Grains and Pasta0.32 g
  29. 29BuckwheatCereal Grains and Pasta0.3 g
  30. 30Cooked brown long-grain riceCereal Grains and Pasta0.3 g
  31. 31Crude wheat branCereal Grains and Pasta0.29 g
  32. 32Raw brown long-grain riceCereal Grains and Pasta0.29 g
  33. 33Whole-groat buckwheat flourCereal Grains and Pasta0.28 g
  34. 34White whole-grain corn flourCereal Grains and Pasta0.28 g
  35. 35Whole-grain yellow corn flourCereal Grains and Pasta0.28 g
  36. 36Brown rice flourCereal Grains and Pasta0.28 g
  37. 37Uncle Ben's dry parboiled brown riceCereal Grains and Pasta0.28 g
  38. 38Enriched white masa corn flourCereal Grains and Pasta0.27 g
  39. 39White masa corn flourCereal Grains and Pasta0.27 g
  40. 40Enriched yellow masa corn flourCereal Grains and Pasta0.27 g
  41. 41White self-rising cornmeal, enrichedCereal Grains and Pasta0.27 g
  42. 42Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta0.27 g
  43. 43Raw brown medium-grain riceCereal Grains and Pasta0.27 g
  44. 44Cooked medium-grain brown riceCereal Grains and Pasta0.27 g
  45. 45Whole grain sorghum flourCereal Grains and Pasta0.26 g
  46. 46White whole-grain cornmealCereal Grains and Pasta0.26 g
  47. 47Whole-grain yellow cornmealCereal Grains and Pasta0.26 g
  48. 48Millet flourCereal Grains and Pasta0.24 g
  49. 49Roasted buckwheat groats, dryCereal Grains and Pasta0.24 g
  50. 50Fresh spinach pasta, as purchasedCereal Grains and Pasta0.23 g
  51. 51Cooked fresh spinach pastaCereal Grains and Pasta0.23 g
  52. 52Unenriched pasta, with salt, cookedCereal Grains and Pasta0.22 g
  53. 53White self-rising cornmeal with wheat, enrichedCereal Grains and Pasta0.22 g
  54. 54Yellow self-rising bolted enriched cornmeal, with wheat flourCereal Grains and Pasta0.22 g
  55. 55Raw milletCereal Grains and Pasta0.2 g
  56. 56Roasted buckwheat groats, cookedCereal Grains and Pasta0.2 g
  57. 57Uncle Ben's parboiled brown rice, cookedCereal Grains and Pasta0.2 g
  58. 58Uncooked teffCereal Grains and Pasta0.16 g
  59. 59Millet, cookedCereal Grains and Pasta0.15 g
  60. 60Dry gluten-free corn pastaCereal Grains and Pasta0.15 g
  61. 61Cooked gluten-free corn pastaCereal Grains and Pasta0.15 g
  62. 62Cooked homemade eggless pastaCereal Grains and Pasta0.15 g
  63. 63Gluten-free corn and rice pasta, cookedCereal Grains and Pasta0.14 g
  64. 64Uncooked speltCereal Grains and Pasta0.13 g
  65. 65White self-rising degermed cornmeal, enrichedCereal Grains and Pasta0.12 g
  66. 66Yellow self-rising degermed enriched cornmealCereal Grains and Pasta0.12 g
  67. 67Unenriched white rice flourCereal Grains and Pasta0.12 g
  68. 68Cooked whole-wheat pastaCereal Grains and Pasta0.12 g
  69. 69Crude corn branCereal Grains and Pasta0.11 g
  70. 70Refined sorghum flour, unenrichedCereal Grains and Pasta0.11 g
  71. 71Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cookedCereal Grains and Pasta0.11 g
  72. 72White degermed cornmeal, enrichedCereal Grains and Pasta0.11 g
  73. 73Yellow degermed enriched cornmealCereal Grains and Pasta0.11 g
  74. 74White degermed cornmeal, unenrichedCereal Grains and Pasta0.11 g
  75. 75Yellow degermed cornmeal, unenrichedCereal Grains and Pasta0.11 g
  76. 76Dry whole-wheat pastaCereal Grains and Pasta0.1 g
  77. 77Durum wheatCereal Grains and Pasta0.1 g
  78. 78Cooked fresh plain pastaCereal Grains and Pasta0.095 g
  79. 79Fresh plain pasta, as purchasedCereal Grains and Pasta0.094 g
  80. 80Hard red spring wheatCereal Grains and Pasta0.092 g
  81. 81Dark rye flourCereal Grains and Pasta0.087 g
  82. 82Whole grain soft wheat flourCereal Grains and Pasta0.085 g
  83. 83Cooked enriched pasta, with added saltCereal Grains and Pasta0.083 g
  84. 84Hulled barleyCereal Grains and Pasta0.083 g
  85. 85Whole-grain wheat flourCereal Grains and Pasta0.083 g
  86. 86Cooked enriched pasta, no added saltCereal Grains and Pasta0.083 g
  87. 87Unenriched pasta, cooked, without saltCereal Grains and Pasta0.083 g
  88. 88Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dryCereal Grains and Pasta0.078 g
  89. 89Sprouted wheatCereal Grains and Pasta0.076 g
  90. 90Yellow degermed corn flourCereal Grains and Pasta0.073 g
  91. 91Protein-fortified spaghetti, dryCereal Grains and Pasta0.072 g
  92. 92Cooked white glutinous riceCereal Grains and Pasta0.072 g
  93. 93Barley malt flourCereal Grains and Pasta0.07 g
  94. 94Dry enriched parboiled white riceCereal Grains and Pasta0.069 g
  95. 95Dry unenriched parboiled long-grain white riceCereal Grains and Pasta0.069 g
  96. 96Cooked enriched long-grain white rice, with saltCereal Grains and Pasta0.068 g
  97. 97White long-grain rice, cooked, with saltCereal Grains and Pasta0.068 g
  98. 98Cooked enriched long-grain white riceCereal Grains and Pasta0.068 g
  99. 99Cooked unenriched long-grain white rice, without saltCereal Grains and Pasta0.068 g
  100. 100Soft white wheatCereal Grains and Pasta0.067 g

More rankings

Foods high in saturated fatFoods high in polyunsaturated fatFoods high in Omega-3 ALAFoods high in Omega-3 EPAFoods high in Omega-3 DHAFoods high in Omega-6 linoleic acidFoods high in cholesterol

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.