Foods high in monounsaturated fat

Anhydrous butter oil tops the list with 28.7 g per 100 g. Ranked from 12,089 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Anhydrous butter oilDairy and Egg Products28.7 g
2. 2Unsalted butterDairy and Egg Products23.4 g
3. 3Dried egg yolksDairy and Egg Products23.4 g
4. 4Salted butterDairy and Egg Products21 g
5. 5Whipped butter, with saltDairy and Egg Products19.9 g
6. 6Whole egg, dried, stabilized, glucose reducedDairy and Egg Products17.6 g
7. 7Salted stick butterDairy and Egg Products16.9 g
8. 8Dried whole eggsDairy and Egg Products16.7 g
9. 9Low cholesterol imitation American or cheddar cheeseDairy and Egg Products14.1 g
10. 10Muscle Milk protein powderDairy and Egg Products12.1 g
11. 11Egg yolk, rawDairy and Egg Products11.7 g
12. 12Light powdered cream substituteDairy and Egg Products11.5 g
13. 13Gruyere cheeseDairy and Egg Products10 g
14. 14Egg, yolk, raw, frozen, pasteurizedDairy and Egg Products10 g
15. 15Powdered cream substituteDairy and Egg Products9.8 g
16. 16Cheddar cheeseDairy and Egg Products9.4 g
17. 17Port de Salut cheeseDairy and Egg Products9.3 g
18. 18Colby cheeseDairy and Egg Products9.3 g
19. 19Low-sodium cheddar or Colby cheeseDairy and Egg Products9.2 g
20. 20Heavy whipping creamDairy and Egg Products9.1 g
21. 21Light whipping creamDairy and Egg Products9.1 g
22. 22Egg, yolk, raw, frozen, salted, pasteurizedDairy and Egg Products9.1 g
23. 23Cheese, pasteurized process, pimentoDairy and Egg Products8.9 g
24. 24Low sodium processed cheddar cheeseDairy and Egg Products8.9 g
25. 25Cream cheeseDairy and Egg Products8.9 g
26. 26Egg yolk, raw, frozen, sugared, pasteurizedDairy and Egg Products8.9 g
27. 27Monterey cheeseDairy and Egg Products8.8 g
28. 28Shredded parmesan cheeseDairy and Egg Products8.7 g
29. 29Low sodium parmesan cheeseDairy and Egg Products8.7 g
30. 30Muenster cheeseDairy and Egg Products8.7 g
31. 31Fontina cheeseDairy and Egg Products8.7 g
32. 32Cheshire cheeseDairy and Egg Products8.7 g
33. 33Limburger cheeseDairy and Egg Products8.6 g
34. 34Brick cheeseDairy and Egg Products8.6 g
35. 35Queso anejoDairy and Egg Products8.5 g
36. 36Roquefort cheeseDairy and Egg Products8.5 g
37. 37Muscle Milk Light protein powderDairy and Egg Products8.5 g
38. 38Queso ChihuahuaDairy and Egg Products8.4 g
39. 39Sharp cheddar cheese, slicedDairy and Egg Products8.4 g
40. 40Queso cotijaDairy and Egg Products8.3 g
41. 41Caraway cheeseDairy and Egg Products8.3 g
42. 42Cheese, pasteurized process, American, fortified with vitamin DDairy and Egg Products8.2 g
43. 43Processed American cheeseDairy and Egg Products8.2 g
44. 44Edam cheeseDairy and Egg Products8.1 g
45. 45Hard goat cheeseDairy and Egg Products8.1 g
46. 46Cream cheese spreadDairy and Egg Products8.1 g
47. 47Queso asaderoDairy and Egg Products8 g
48. 48Brie cheeseDairy and Egg Products8 g
49. 49Whole dry milk, fortifiedDairy and Egg Products7.9 g
50. 50Whole milk powder, no added vitamin DDairy and Egg Products7.9 g
51. 51Gjetost cheeseDairy and Egg Products7.9 g
52. 52Mexican blend cheeseDairy and Egg Products7.9 g
53. 53Romano cheeseDairy and Egg Products7.8 g
54. 54Blue cheeseDairy and Egg Products7.8 g
55. 55Gouda cheeseDairy and Egg Products7.7 g
56. 56Liquid cream substituteDairy and Egg Products7.6 g
57. 57Hard Parmesan cheeseDairy and Egg Products7.5 g
58. 58Cheddar cheeseDairy and Egg Products7.4 g
59. 59Provolone cheeseDairy and Egg Products7.4 g
60. 60Chocolate-covered nut ice cream coneDairy and Egg Products7.3 g
61. 61Heavy creamDairy and Egg Products7.3 g
62. 62Vitamin D fortified American process cheeseDairy and Egg Products7.3 g
63. 63Swiss cheeseDairy and Egg Products7.3 g
64. 64Low sodium Swiss cheeseDairy and Egg Products7.3 g
65. 65American cheese food, cold packDairy and Egg Products7.2 g
66. 66Tilsit cheeseDairy and Egg Products7.1 g
67. 67Cheese, pasteurized process, swissDairy and Egg Products7 g
68. 68Low moisture whole milk mozzarella cheeseDairy and Egg Products7 g
69. 69Camembert cheeseDairy and Egg Products7 g
70. 70Full fat cream cheese, blockDairy and Egg Products6.9 g
71. 71Cheese food, pasteurized process, American, vitamin D fortifiedDairy and Egg Products6.8 g
72. 72Processed American cheese foodDairy and Egg Products6.8 g
73. 73Goat cheese, semi-softDairy and Egg Products6.8 g
74. 74Cheese food, pasteurized process, swissDairy and Egg Products6.8 g
75. 75Monterey Jack cheeseDairy and Egg Products6.7 g
76. 76American cheese, restaurantDairy and Egg Products6.6 g
77. 77Whole milk mozzarella cheeseDairy and Egg Products6.6 g
78. 78Duck egg, rawDairy and Egg Products6.5 g
79. 79Queso blancoDairy and Egg Products6.5 g
80. 80Whipped cream topping, pressurizedDairy and Egg Products6.4 g
81. 81Grated Parmesan cheeseDairy and Egg Products6.4 g
82. 82Chocolate-covered ice cream barDairy and Egg Products6.4 g
83. 83Mozzarella cheese substituteDairy and Egg Products6.2 g
84. 84Cheese spread, pasteurized process, AmericanDairy and Egg Products6.2 g
85. 85Chocolate and nut ice cream barDairy and Egg Products6.2 g
86. 86Whole egg, cooked, friedDairy and Egg Products6.2 g
87. 87Reduced-fat dry grated ParmesanDairy and Egg Products6.1 g
88. 88Grated parmesan cheese, refrigeratedDairy and Egg Products6 g
89. 89Queso frescoDairy and Egg Products6 g
90. 90Cotija cheeseDairy and Egg Products5.9 g
91. 91Neufchatel cheeseDairy and Egg Products5.8 g
92. 92Goose egg, rawDairy and Egg Products5.7 g
93. 93Sliced provolone cheeseDairy and Egg Products5.7 g
94. 94Queso secoDairy and Egg Products5.7 g
95. 95Processed American cheese, fortifiedDairy and Egg Products5.7 g
96. 96Low fat Monterey cheeseDairy and Egg Products5.6 g
97. 97Egg substitute powderDairy and Egg Products5.3 g
98. 98Reduced-fat cheddar cheeseDairy and Egg Products5.3 g
99. 99Low moisture part-skim mozzarella, shreddedDairy and Egg Products5.1 g
100. 100Low fat Muenster cheeseDairy and Egg Products5.1 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.