Foods high in monounsaturated fat

Crude rice bran tops the list with 8.9 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
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 Pasta · 1 cup (118 g)8.9 g
  2. 2Enriched white tortilla flourCereal Grains and Pasta · 1 cup (111 g)5 g
  3. 3Crunchy flat noodles, Chinese restaurantCereal Grains and Pasta · 1 cup (45 g)3.4 g
  4. 4OatsCereal Grains and Pasta · 1 cup (156 g)3.4 g
  5. 5Amaranth grain, uncookedCereal Grains and Pasta · 1 cup (193 g)3.3 g
  6. 6Partially debranned oat flourCereal Grains and Pasta · 1 cup (104 g)3 g
  7. 7Uncooked quinoaCereal Grains and Pasta · 1 cup (170 g)2.7 g
  8. 8Chinese chow mein noodlesCereal Grains and Pasta · 0.5 cup dry (28 g)2.5 g
  9. 9Raw oat branCereal Grains and Pasta · 1 cup (94 g)2.2 g
  10. 10Sorghum grainCereal Grains and Pasta · 1 cup (192 g)2.2 g
  11. 11White corn grainCereal Grains and Pasta · 1 cup (166 g)2.1 g
  12. 12Yellow corn grainCereal Grains and Pasta · 1 cup (166 g)2.1 g
  13. 13Raw brown long-grain riceCereal Grains and Pasta · 1 cup (185 g)1.9 g
  14. 14Raw brown medium-grain riceCereal Grains and Pasta · 1 cup (190 g)1.8 g
  15. 15BuckwheatCereal Grains and Pasta · 1 cup (170 g)1.8 g
  16. 16Brown rice flourCereal Grains and Pasta · 1 cup (158 g)1.6 g
  17. 17Crude wheat germCereal Grains and Pasta · 1 cup (115 g)1.6 g
  18. 18Raw milletCereal Grains and Pasta · 1 cup (200 g)1.5 g
  19. 19Roasted buckwheat groats, dryCereal Grains and Pasta · 1 cup (164 g)1.4 g
  20. 20White self-rising cornmeal with wheat, enrichedCereal Grains and Pasta · 1 cup (170 g)1.3 g
  21. 21Yellow self-rising bolted enriched cornmeal, with wheat flourCereal Grains and Pasta · 1 cup (170 g)1.3 g
  22. 22White whole-grain corn flourCereal Grains and Pasta · 1 cup (117 g)1.2 g
  23. 23Whole-grain yellow corn flourCereal Grains and Pasta · 1 cup (117 g)1.2 g
  24. 24White whole-grain cornmealCereal Grains and Pasta · 1 cup (122 g)1.2 g
  25. 25Whole-grain yellow cornmealCereal Grains and Pasta · 1 cup (122 g)1.2 g
  26. 26Whole grain sorghum flourCereal Grains and Pasta · 1 cup (121 g)1.1 g
  27. 27Whole-groat buckwheat flourCereal Grains and Pasta · 1 cup (120 g)1.1 g
  28. 28Uncooked teffCereal Grains and Pasta · 1 cup (193 g)1.1 g
  29. 29Enriched white masa corn flourCereal Grains and Pasta · 1 cup (114 g)1.1 g
  30. 30White masa corn flourCereal Grains and Pasta · 1 cup (114 g)1.1 g
  31. 31Enriched yellow masa corn flourCereal Grains and Pasta · 1 cup (114 g)1.1 g
  32. 32Ancient Harvest corn and quinoa pasta, cookedCereal Grains and Pasta · 1 cup spaghetti packed (166 g)1.1 g
  33. 33Millet flourCereal Grains and Pasta · 1 cup (119 g)1.1 g
  34. 34White self-rising cornmeal, enrichedCereal Grains and Pasta · 1 cup (122 g)1.1 g
  35. 35Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta · 1 cup (122 g)1.1 g
  36. 36Tinkyada brown rice pasta, cookedCereal Grains and Pasta · 1 cup spaghetti not packed (169 g)1 g
  37. 37Quinoa, cookedCereal Grains and Pasta · 1 cup (185 g)0.98 g
  38. 38Enriched egg noodles, cooked, with saltCereal Grains and Pasta · 1 cup (160 g)0.93 g
  39. 39Cooked unenriched egg noodles, with added saltCereal Grains and Pasta · 1 cup (160 g)0.93 g
  40. 40Cooked enriched egg noodlesCereal Grains and Pasta · 1 cup (160 g)0.93 g
  41. 41Egg noodles, cooked, without saltCereal Grains and Pasta · 1 cup (160 g)0.93 g
  42. 42Fresh spinach pasta, as purchasedCereal Grains and Pasta · 4.5 oz (128 g)0.84 g
  43. 43Cooked enriched spinach egg noodlesCereal Grains and Pasta · 1 cup (160 g)0.79 g
  44. 44Uncooked speltCereal Grains and Pasta · 1 cup (174 g)0.77 g
  45. 45Cooked brown long-grain riceCereal Grains and Pasta · 1 cup (202 g)0.75 g
  46. 46Unenriched white rice flourCereal Grains and Pasta · 1 cup (158 g)0.7 g
  47. 47Durum wheatCereal Grains and Pasta · 1 cup (192 g)0.66 g
  48. 48Cooked oat branCereal Grains and Pasta · 1 cup (219 g)0.64 g
  49. 49Refined sorghum flour, unenrichedCereal Grains and Pasta · 1 cup (161 g)0.62 g
  50. 50White degermed cornmeal, enrichedCereal Grains and Pasta · 1 cup (157 g)0.61 g
  51. 51Yellow degermed enriched cornmealCereal Grains and Pasta · 1 cup (157 g)0.61 g
  52. 52White degermed cornmeal, unenrichedCereal Grains and Pasta · 1 cup (157 g)0.61 g
  53. 53Yellow degermed cornmeal, unenrichedCereal Grains and Pasta · 1 cup (157 g)0.61 g
  54. 54White self-rising degermed cornmeal, enrichedCereal Grains and Pasta · 1 cup (138 g)0.59 g
  55. 55Yellow self-rising degermed enriched cornmealCereal Grains and Pasta · 1 cup (138 g)0.59 g
  56. 56Cooked medium-grain brown riceCereal Grains and Pasta · 1 cup (195 g)0.58 g
  57. 57Hard red spring wheatCereal Grains and Pasta · 1 cup (192 g)0.58 g
  58. 58Dry gluten-free corn pastaCereal Grains and Pasta · 1 cup (105 g)0.57 g
  59. 59Dry enriched spinach egg noodlesCereal Grains and Pasta · 1 cup (38 g)0.54 g
  60. 60Hulled barleyCereal Grains and Pasta · 1 cup (184 g)0.54 g
  61. 61Uncle Ben's dry parboiled brown riceCereal Grains and Pasta · 0.25 cup (48 g)0.49 g
  62. 62Dry enriched parboiled white riceCereal Grains and Pasta · 1 cup (185 g)0.48 g
  63. 63Dry unenriched parboiled long-grain white riceCereal Grains and Pasta · 1 cup (185 g)0.48 g
  64. 64Dry enriched egg noodlesCereal Grains and Pasta · 1 cup (38 g)0.48 g
  65. 65Dry unenriched egg noodlesCereal Grains and Pasta · 1 cup (38 g)0.48 g
  66. 66Uncle Ben's parboiled brown rice, cookedCereal Grains and Pasta · 1 cup (155 g)0.47 g
  67. 67Unenriched pasta, with salt, cookedCereal Grains and Pasta · 1 cup spaghetti not packed (124 g)0.44 g
  68. 68Barley malt flourCereal Grains and Pasta · 1 cup (162 g)0.41 g
  69. 69TriticaleCereal Grains and Pasta · 1 cup (192 g)0.41 g
  70. 70Uncooked khorasan wheatCereal Grains and Pasta · 1 cup (186 g)0.4 g
  71. 71Hard white wheatCereal Grains and Pasta · 1 cup (192 g)0.39 g
  72. 72Hard red winter wheatCereal Grains and Pasta · 1 cup (192 g)0.38 g
  73. 73Soft white wheatCereal Grains and Pasta · 1 cup (168 g)0.38 g
  74. 74Canned white hominyCereal Grains and Pasta · 1 cup (165 g)0.38 g
  75. 75Raw enriched long-grain white riceCereal Grains and Pasta · 1 cup (185 g)0.38 g
  76. 76Raw unenriched long-grain white riceCereal Grains and Pasta · 1 cup (185 g)0.38 g
  77. 77Uncooked unenriched glutinous white riceCereal Grains and Pasta · 1 cup (185 g)0.37 g
  78. 78Canned yellow hominyCereal Grains and Pasta · 1 cup (160 g)0.37 g
  79. 79Crude wheat branCereal Grains and Pasta · 1 cup (58 g)0.37 g
  80. 80Gluten-free corn and rice pasta, cookedCereal Grains and Pasta · 1 cup spaghetti (141 g)0.37 g
  81. 81Dark rye flourCereal Grains and Pasta · 1 cup (128 g)0.36 g
  82. 82Raw enriched medium-grain white riceCereal Grains and Pasta · 1 cup (195 g)0.35 g
  83. 83Raw unenriched medium-grain white riceCereal Grains and Pasta · 1 cup (195 g)0.35 g
  84. 84Rye grainCereal Grains and Pasta · 1 cup (169 g)0.35 g
  85. 85Fresh plain pasta, as purchasedCereal Grains and Pasta · 4.5 oz (128 g)0.35 g
  86. 86Yellow degermed corn flourCereal Grains and Pasta · 1 cup (126 g)0.35 g
  87. 87Whole-grain wheat flourCereal Grains and Pasta · 1 cup (120 g)0.34 g
  88. 88Dry whole-wheat pastaCereal Grains and Pasta · 1 cup spaghetti (91 g)0.33 g
  89. 89Uncooked enriched short-grain white riceCereal Grains and Pasta · 1 cup (200 g)0.32 g
  90. 90White short-grain rice, raw, unenrichedCereal Grains and Pasta · 1 cup (200 g)0.32 g
  91. 91Millet, cookedCereal Grains and Pasta · 1 cup (174 g)0.32 g
  92. 92Roasted buckwheat groats, cookedCereal Grains and Pasta · 1 cup (168 g)0.32 g
  93. 93Barley flour or mealCereal Grains and Pasta · 1 cup (148 g)0.3 g
  94. 94Soft red winter wheatCereal Grains and Pasta · 1 cup (168 g)0.3 g
  95. 95Pearled barley, rawCereal Grains and Pasta · 1 cup (200 g)0.3 g
  96. 96Cooked homemade egg pastaCereal Grains and Pasta · 2 oz (57 g)0.29 g
  97. 97Cooked gluten-free corn pastaCereal Grains and Pasta · 1 cup (140 g)0.27 g
  98. 98Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dryCereal Grains and Pasta · 1 cup spaghetti (91 g)0.26 g
  99. 99Raw wild riceCereal Grains and Pasta · 1 cup (160 g)0.25 g
  100. 100Bulgur, dryCereal Grains and Pasta · 1 cup (140 g)0.24 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.