Foods high in monounsaturated fat

Oil, sunflower, high oleic (70% and over) tops the list with 9.5 g per 100 calories. 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 Oils9.5 g
2. 2Hazelnut oilFats and Oils8.8 g
3. 3Safflower oil, high oleicFats and Oils8.5 g
4. 4Shortening frying (heavy duty), soybean (hydrogenated), linoleic (less than 1%)Fats and Oils8.3 g
5. 5Olive oilFats and Oils8.3 g
6. 6Reduced fat mayonnaise with olive oilFats and Oils8.2 g
7. 7Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)Fats and Oils8.1 g
8. 8High oleic canola oilFats and Oils8.1 g
9. 9Partially hydrogenated canola oilFats and Oils8 g
10. 10Soybean shortening, industrial, bakingFats and Oils8 g
11. 11Avocado oilFats and Oils8 g
12. 12Almond oilFats and Oils7.9 g
13. 13Canola oilFats and Oils7.2 g
14. 14Canola oil with antifoaming agentFats and Oils7 g
15. 15Partially hydrogenated soy oilFats and Oils6.9 g
16. 16Canola oil for salads and light fryingFats and Oils6.9 g
17. 17Apricot kernel oilFats and Oils6.8 g
18. 18Soybean and palm oil, industrial, icingsFats and Oils6.8 g
19. 19Mustard oilFats and Oils6.7 g
20. 20Partially hydrogenated soy and cottonseed oilFats and Oils6.7 g
21. 21Corn and canola oilFats and Oils6.6 g
22. 22Soybean and cottonseed shorteningFats and Oils6.6 g
23. 23Cottonseed and soybean margarine, industrialFats and Oils6.5 g
24. 24Mid-oleic sunflower oilFats and Oils6.5 g
25. 25Yogurt spread, 70% fat, stick, with saltFats and Oils6.3 g
26. 26Goose fatFats and Oils6.3 g
27. 27Pam cooking spray, originalFats and Oils6.3 g
28. 28Herring fish oilFats and Oils6.3 g
29. 29Canola Harvest Soft Spread, 80% fatFats and Oils6.2 g
30. 30Soybean and cottonseed cake shorteningFats and Oils6.1 g
31. 31Soybean and cottonseed shortening, industrialFats and Oils5.9 g
32. 32Teaseed oilFats and Oils5.8 g
33. 33Soybean and palm shorteningFats and Oils5.8 g
34. 34Margarine-like, vegetable oil spread, 60% fat, stick, with saltFats and Oils5.5 g
35. 35Vegetable oil spread, 60% fat, stick, saltedFats and Oils5.5 g
36. 36Hard soybean margarineFats and Oils5.5 g
37. 37Corn, peanut, and olive oilFats and Oils5.4 g
38. 3880% fat margarineFats and Oils5.4 g
39. 39Margarine, regular, 80% fat, composite, stick, with saltFats and Oils5.4 g
40. 40Margarine, 80% fat, stick, saltedFats and Oils5.4 g
41. 4180% fat margarine, without saltFats and Oils5.4 g
42. 4280% fat margarine, unsaltedFats and Oils5.4 g
43. 4370% fat soybean margarineFats and Oils5.3 g
44. 44Benecol light spreadFats and Oils5.3 g
45. 45Partially hydrogenated soy oilFats and Oils5.2 g
46. 46Peanut oilFats and Oils5.2 g
47. 47Partially hydrogenated sunflower oilFats and Oils5.2 g
48. 48Cod liver oilFats and Oils5.2 g
49. 49Sunflower oil, linoleic (less than 60%)Fats and Oils5.1 g
50. 50Margarine, regular, 80% fat, composite, tub, with saltFats and Oils5.1 g
51. 51Margarine, 80% fat, tub, saltedFats and Oils5.1 g
52. 52Margarine, regular, 80% fat, composite, tub, without saltFats and Oils5.1 g
53. 53Vegetable oil-butter spread, with saltFats and Oils5.1 g
54. 54Soybean-cottonseed shorteningFats and Oils5 g
55. 55Smart Balance Omega Plus light mayoFats and Oils5 g
56. 56Bacon greaseFats and Oils5 g
57. 57LardFats and Oils5 g
58. 58Sheanut oilFats and Oils5 g
59. 59Chicken fatFats and Oils5 g
60. 60Lard and vegetable oil shorteningFats and Oils4.9 g
61. 61Partially hydrogenated soybean oilFats and Oils4.9 g
62. 62Smart Beat Super Light spreadFats and Oils4.8 g
63. 63Soybean and palm household shorteningFats and Oils4.8 g
64. 64Turkey fatFats and Oils4.8 g
65. 65Partially hydrogenated soybean oil, industrialFats and Oils4.7 g
66. 66Vegetable shorteningFats and Oils4.7 g
67. 67Beef tallowFats and Oils4.6 g
68. 68Soybean and corn shortening, industrial, fryingFats and Oils4.6 g
69. 69Hydrogenated palm frying shorteningFats and Oils4.6 g
70. 70Partially hydrogenated soy oilFats and Oils4.6 g
71. 71Lard and vegetable oil shorteningFats and Oils4.5 g
72. 72Smart Balance Regular Buttery Spread with flax oilFats and Oils4.5 g
73. 73Sesame oilFats and Oils4.5 g
74. 74Reduced calorie vegetable oil-butter spreadFats and Oils4.5 g
75. 75Rice bran oilFats and Oils4.4 g
76. 76Butter margarine blend, 80% fat, unsaltedFats and Oils4.4 g
77. 77Soybean shortening, industrial, liquidFats and Oils4.4 g
78. 78Margarine-like, vegetable oil-butter spread, reduced calorie, tub, with saltFats and Oils4.4 g
79. 79Cupu assu oilFats and Oils4.4 g
80. 80Beef tallow and cottonseed shorteningFats and Oils4.3 g
81. 81Vegetable oil spread, 20% fat, with saltFats and Oils4.3 g
82. 82Vegetable oil spread, 20% fat, without saltFats and Oils4.3 g
83. 83Smart Balance Omega Plus spreadFats and Oils4.2 g
84. 84Enova oil, 80% diglyceridesFats and Oils4.2 g
85. 85Palm oilFats and Oils4.2 g
86. 86Soybean oil and butter blendFats and Oils4.2 g
87. 87Soybean shortening for cakesFats and Oils4.1 g
88. 88Vegetable oil spread, 37% fat, saltedFats and Oils4.1 g
89. 89Margarine spread, 67-70% fat, tubFats and Oils4.1 g
90. 90Smart Balance Light Buttery SpreadFats and Oils4.1 g
91. 91Oat oilFats and Oils4 g
92. 92Partially hydrogenated soy oilFats and Oils3.9 g
93. 9360% fat vegetable oil spread, with saltFats and Oils3.9 g
94. 9460% fat vegetable oil spread, unsaltedFats and Oils3.8 g
95. 95Sardine oilFats and Oils3.8 g
96. 96Soybean and cottonseed shorteningFats and Oils3.7 g
97. 97Cocoa butterFats and Oils3.7 g
98. 98Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without saltFats and Oils3.6 g
99. 9960% fat vegetable oil spread, with saltFats and Oils3.6 g
100. 10060% fat vegetable oil spread, saltedFats and Oils3.6 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.