Foods high in monounsaturated fat

Oil, sunflower, high oleic (70% and over) tops the list with 83.7 g per 100 g. Ranked from 12,089 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Oil, sunflower, high oleic (70% and over)Fats and Oils83.7 g
2. 2Hazelnut oilFats and Oils78 g
3. 3Safflower oil, high oleicFats and Oils75.2 g
4. 4Shortening frying (heavy duty), soybean (hydrogenated), linoleic (less than 1%)Fats and Oils73.7 g
5. 5Olive oilFats and Oils73 g
6. 6High oleic canola oilFats and Oils72.7 g
7. 7Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)Fats and Oils72 g
8. 8Safflower oilFats and Oils71.6 g
9. 9Partially hydrogenated canola oilFats and Oils71.1 g
10. 10Soybean shortening, industrial, bakingFats and Oils71 g
11. 11Avocado oilFats and Oils70.6 g
12. 12Almond oilFats and Oils69.9 g
13. 13Extra virgin olive oilFats and Oils69.2 g
14. 14Extra light olive oilFats and Oils66.6 g
15. 15Sunflower oilFats and Oils63.4 g
16. 16Canola oilFats and Oils62.6 g
17. 17Canola oil with antifoaming agentFats and Oils62.1 g
18. 18Partially hydrogenated soy oilFats and Oils61.2 g
19. 19Canola oil for salads and light fryingFats and Oils61.1 g
20. 20Apricot kernel oilFats and Oils60 g
21. 21Soybean and palm oil, industrial, icingsFats and Oils59.7 g
22. 22Mustard oilFats and Oils59.2 g
23. 23Partially hydrogenated soy and cottonseed oilFats and Oils59.1 g
24. 24Corn and canola oilFats and Oils58.5 g
25. 25Soybean and cottonseed shorteningFats and Oils58 g
26. 26Mid-oleic sunflower oilFats and Oils57.3 g
27. 27Peanut oilFats and Oils57.1 g
28. 28Goose fatFats and Oils56.7 g
29. 29Herring fish oilFats and Oils56.6 g
30. 30Soybean and cottonseed cake shorteningFats and Oils54.2 g
31. 31Teaseed oilFats and Oils51.5 g
32. 32Soybean and palm shorteningFats and Oils51 g
33. 33Pam cooking spray, originalFats and Oils49.8 g
34. 34Corn, peanut, and olive oilFats and Oils48 g
35. 35Cod liver oilFats and Oils46.7 g
36. 36Cottonseed and soybean margarine, industrialFats and Oils46.7 g
37. 37Peanut oilFats and Oils46.2 g
38. 38Partially hydrogenated sunflower oilFats and Oils46.2 g
39. 39Sunflower oil, linoleic (less than 60%)Fats and Oils45.4 g
40. 40Canola Harvest Soft Spread, 80% fatFats and Oils45.3 g
41. 41LardFats and Oils45.1 g
42. 42Bacon greaseFats and Oils44.9 g
43. 43Chicken fatFats and Oils44.7 g
44. 44Soybean-cottonseed shorteningFats and Oils44.5 g
45. 45Lard and vegetable oil shorteningFats and Oils44.4 g
46. 46Sheanut oilFats and Oils44 g
47. 47Partially hydrogenated soybean oilFats and Oils43 g
48. 48Turkey fatFats and Oils42.9 g
49. 49Soybean and palm household shorteningFats and Oils42.5 g
50. 50Partially hydrogenated soybean oil, industrialFats and Oils41.9 g
51. 51Beef tallowFats and Oils41.8 g
52. 52Vegetable shorteningFats and Oils41.2 g
53. 53Soybean and corn shortening, industrial, fryingFats and Oils40.8 g
54. 54Lard and vegetable oil shorteningFats and Oils40.7 g
55. 55Hydrogenated palm frying shorteningFats and Oils40.6 g
56. 56Partially hydrogenated soy oilFats and Oils40.3 g
57. 57Yogurt spread, 70% fat, stick, with saltFats and Oils39.9 g
58. 58Sesame oilFats and Oils39.7 g
59. 59Hard soybean margarineFats and Oils39.3 g
60. 60Rice bran oilFats and Oils39.3 g
61. 6180% fat margarineFats and Oils38.9 g
62. 62Margarine, regular, 80% fat, composite, stick, with saltFats and Oils38.9 g
63. 63Margarine, 80% fat, stick, saltedFats and Oils38.9 g
64. 6480% fat margarine, without saltFats and Oils38.9 g
65. 6580% fat margarine, unsaltedFats and Oils38.9 g
66. 66Soybean shortening, industrial, liquidFats and Oils38.9 g
67. 67Cupu assu oilFats and Oils38.7 g
68. 68Beef tallow and cottonseed shorteningFats and Oils38.5 g
69. 69Partially hydrogenated soy oilFats and Oils37.5 g
70. 70Soybean and cottonseed shortening, industrialFats and Oils37.2 g
71. 71Enova oil, 80% diglyceridesFats and Oils37 g
72. 72Palm oilFats and Oils37 g
73. 73Soybean shortening for cakesFats and Oils36.6 g
74. 74Margarine, regular, 80% fat, composite, tub, with saltFats and Oils36.4 g
75. 75Margarine, 80% fat, tub, saltedFats and Oils36.4 g
76. 76Margarine, regular, 80% fat, composite, tub, without saltFats and Oils36.4 g
77. 77Oat oilFats and Oils35.1 g
78. 78Partially hydrogenated soy oilFats and Oils34.6 g
79. 79Sardine oilFats and Oils33.8 g
80. 8070% fat soybean margarineFats and Oils33.5 g
81. 81Soybean and cottonseed shorteningFats and Oils33 g
82. 82Cocoa butterFats and Oils32.9 g
83. 83Butter margarine blend, 80% fat, unsaltedFats and Oils31.8 g
84. 84Soybean oil and butter blendFats and Oils30.3 g
85. 85Margarine-like, vegetable oil spread, 60% fat, stick, with saltFats and Oils29.7 g
86. 86Vegetable oil spread, 60% fat, stick, saltedFats and Oils29.7 g
87. 87Fractionated palm confectionery shorteningFats and Oils29.6 g
88. 88Soybean, palm, cottonseed shorteningFats and Oils29.6 g
89. 89Reduced fat mayonnaise with olive oilFats and Oils29.5 g
90. 90Soybean and cottonseed oilFats and Oils29.5 g
91. 91Salmon fish oilFats and Oils29 g
92. 92Ultra low linolenic soybean oilFats and Oils28.9 g
93. 93Corn oilFats and Oils27.7 g
94. 94Corn oilFats and Oils27.6 g
95. 95Menhaden fish oilFats and Oils26.7 g
96. 96Smart Balance Regular Buttery Spread with flax oilFats and Oils26.2 g
97. 97Smart Balance Omega Plus spreadFats and Oils25.3 g
98. 98Margarine spread, 67-70% fat, tubFats and Oils24.7 g
99. 99Tomatoseed oilFats and Oils22.8 g
100. 100Walnut oilFats and Oils22.8 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.