Foods high in monounsaturated fat

Oil, sunflower, high oleic (70% and over) tops the list with 182 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. 1Oil, sunflower, high oleic (70% and over)Fats and Oils · 1 cup (218 g)182 g
  2. 2Hazelnut oilFats and Oils · 1 cup (218 g)170 g
  3. 3Safflower oil, high oleicFats and Oils · 1 cup (218 g)164 g
  4. 4High oleic canola oilFats and Oils · 1 cup (218 g)159 g
  5. 5Olive oilFats and Oils · 1 cup (216 g)158 g
  6. 6Partially hydrogenated canola oilFats and Oils · 1 cup (218 g)155 g
  7. 7Avocado oilFats and Oils · 1 cup (218 g)154 g
  8. 8Almond oilFats and Oils · 1 cup (218 g)152 g
  9. 9Shortening frying (heavy duty), soybean (hydrogenated), linoleic (less than 1%)Fats and Oils · 1 cup (205 g)151 g
  10. 10Soybean shortening, industrial, bakingFats and Oils · 1 cup (205 g)146 g
  11. 11Canola oil with antifoaming agentFats and Oils · 1 cup (218 g)135 g
  12. 12Partially hydrogenated soy oilFats and Oils · 1 cup (218 g)134 g
  13. 13Canola oil for salads and light fryingFats and Oils · 1 cup (218 g)133 g
  14. 14Corn and canola oilFats and Oils · 1 cup (224 g)131 g
  15. 15Apricot kernel oilFats and Oils · 1 cup (218 g)131 g
  16. 16Soybean and palm oil, industrial, icingsFats and Oils · 1 cup (218 g)130 g
  17. 17Mustard oilFats and Oils · 1 cup (218 g)129 g
  18. 18Partially hydrogenated soy and cottonseed oilFats and Oils · 1 cup (218 g)129 g
  19. 19Mid-oleic sunflower oilFats and Oils · 1 cup (218 g)125 g
  20. 20Herring fish oilFats and Oils · 1 cup (218 g)123 g
  21. 21Soybean and cottonseed shorteningFats and Oils · 1 cup (205 g)119 g
  22. 22Goose fatFats and Oils · 1 cup (205 g)116 g
  23. 23Teaseed oilFats and Oils · 1 cup (218 g)112 g
  24. 24Soybean and cottonseed cake shorteningFats and Oils · 1 cup (205 g)111 g
  25. 25Soybean and palm shorteningFats and Oils · 1 cup (205 g)104 g
  26. 26Cod liver oilFats and Oils · 1 cup (218 g)102 g
  27. 27Partially hydrogenated sunflower oilFats and Oils · 1 cup (218 g)101 g
  28. 28Peanut oilFats and Oils · 1 cup (216 g)99.8 g
  29. 29Sunflower oil, linoleic (less than 60%)Fats and Oils · 1 cup (218 g)99 g
  30. 30Sheanut oilFats and Oils · 1 cup (218 g)95.9 g
  31. 31Partially hydrogenated soybean oilFats and Oils · 1 cup (218 g)93.7 g
  32. 32LardFats and Oils · 1 cup (205 g)92.5 g
  33. 33Chicken fatFats and Oils · 1 cup (205 g)91.6 g
  34. 34Partially hydrogenated soybean oil, industrialFats and Oils · 1 cup (218 g)91.4 g
  35. 35Soybean-cottonseed shorteningFats and Oils · 1 cup (205 g)91.2 g
  36. 36Lard and vegetable oil shorteningFats and Oils · 1 cup (205 g)91 g
  37. 3780% fat margarine, unsaltedFats and Oils · 1 cup (229 g)89 g
  38. 38Margarine, regular, 80% fat, composite, stick, with saltFats and Oils · 1 cup (227 g)88.3 g
  39. 39Margarine, 80% fat, stick, saltedFats and Oils · 1 cup (227 g)88.3 g
  40. 4080% fat margarine, without saltFats and Oils · 1 cup (227 g)88.3 g
  41. 41Turkey fatFats and Oils · 1 cup (205 g)87.9 g
  42. 42Partially hydrogenated soy oilFats and Oils · 1 cup (218 g)87.8 g
  43. 43Soybean and palm household shorteningFats and Oils · 1 cup (205 g)87.1 g
  44. 44Sesame oilFats and Oils · 1 cup (218 g)86.5 g
  45. 45Beef tallowFats and Oils · 1 cup (205 g)85.7 g
  46. 46Rice bran oilFats and Oils · 1 cup (218 g)85.7 g
  47. 47Partially hydrogenated soy oilFats and Oils · 1 cup (227 g)85 g
  48. 48Soybean shortening, industrial, liquidFats and Oils · 1 cup (218 g)84.7 g
  49. 49Vegetable shorteningFats and Oils · 1 cup (205 g)84.4 g
  50. 50Cupu assu oilFats and Oils · 1 cup (218 g)84.4 g
  51. 51Soybean and corn shortening, industrial, fryingFats and Oils · 1 cup (205 g)83.7 g
  52. 52Lard and vegetable oil shorteningFats and Oils · 1 cup (205 g)83.4 g
  53. 53Hydrogenated palm frying shorteningFats and Oils · 1 cup (205 g)83.2 g
  54. 54Margarine, regular, 80% fat, composite, tub, with saltFats and Oils · 1 cup (227 g)82.7 g
  55. 55Margarine, regular, 80% fat, composite, tub, without saltFats and Oils · 1 cup (227 g)82.7 g
  56. 56Palm oilFats and Oils · 1 cup (216 g)79.9 g
  57. 57Beef tallow and cottonseed shorteningFats and Oils · 1 cup (205 g)78.9 g
  58. 58Oat oilFats and Oils · 1 cup (218 g)76.5 g
  59. 59Partially hydrogenated soy oilFats and Oils · 1 cup (218 g)75.5 g
  60. 60Soybean shortening for cakesFats and Oils · 1 cup (205 g)74.9 g
  61. 61Sardine oilFats and Oils · 1 cup (218 g)73.8 g
  62. 62Cocoa butterFats and Oils · 1 cup (218 g)71.7 g
  63. 63Soybean oil and butter blendFats and Oils · 1 cup (227 g)68.8 g
  64. 64Reduced fat mayonnaise with olive oilFats and Oils · 1 cup (232 g)68.5 g
  65. 65Margarine-like, vegetable oil spread, 60% fat, stick, with saltFats and Oils · 1 cup (229 g)67.9 g
  66. 66Soybean and cottonseed shorteningFats and Oils · 1 cup (205 g)67.7 g
  67. 67Fractionated palm confectionery shorteningFats and Oils · 1 cup (218 g)64.5 g
  68. 68Soybean and cottonseed oilFats and Oils · 1 cup (218 g)64.3 g
  69. 69Salmon fish oilFats and Oils · 1 cup (218 g)63.3 g
  70. 70Ultra low linolenic soybean oilFats and Oils · 1 cup (218 g)62.9 g
  71. 71Extra virgin olive oilFats and Oils · 100 milliliter (90.7 g)62.8 g
  72. 72Soybean, palm, cottonseed shorteningFats and Oils · 1 cup (205 g)60.6 g
  73. 73Corn oilFats and Oils · 1 cup (218 g)60.1 g
  74. 74Menhaden fish oilFats and Oils · 1 cup (218 g)58.2 g
  75. 75Canola oilFats and Oils · 100 milliliter (90.9 g)56.9 g
  76. 76Mayonnaise, soybean oil, without saltFats and Oils · 1 cup (220 g)49.9 g
  77. 77Tomatoseed oilFats and Oils · 1 cup (218 g)49.7 g
  78. 78Walnut oilFats and Oils · 1 cup (218 g)49.7 g
  79. 79Soybean oilFats and Oils · 1 cup (218 g)49.7 g
  80. 80Refined soybean oilFats and Oils · 1 cup (218 g)49.5 g
  81. 81Soybean oil, refined, industrialFats and Oils · 1 cup (218 g)47.3 g
  82. 82Low linolenic soybean oilFats and Oils · 1 cup (218 g)46.7 g
  83. 8360% fat vegetable oil spread, unsaltedFats and Oils · 1 cup (229 g)46.5 g
  84. 8460% fat vegetable oil spread, with saltFats and Oils · 1 cup (229 g)46.5 g
  85. 85French dressing, home recipeFats and Oils · 1 cup (220 g)45.5 g
  86. 86Flaxseed oil with sliced flaxseedFats and Oils · 1 cup (219 g)45.2 g
  87. 8760% fat vegetable oil spread, with saltFats and Oils · 1 cup (229 g)44.3 g
  88. 8860% fat vegetable oil spread, saltedFats and Oils · 1 cup (229 g)44.3 g
  89. 89No cholesterol mayonnaise dressingFats and Oils · 1 cup (239 g)43.1 g
  90. 90Reduced calorie vegetable oil-butter spreadFats and Oils · 1 cup (207 g)43 g
  91. 91Palm and palm kernel oilFats and Oils · 1 cup (218 g)43 g
  92. 92Poppyseed oilFats and Oils · 1 cup (218 g)42.9 g
  93. 93Sunflower oil, linoleic (approx. 65%)Fats and Oils · 1 cup (218 g)42.5 g
  94. 94Cold pressed flaxseed oilFats and Oils · 1 cup (218 g)40.2 g
  95. 95Cottonseed oilFats and Oils · 1 cup (218 g)38.8 g
  96. 96Mayonnaise, regularFats and Oils · 1 cup (220 g)37.1 g
  97. 97Vinegar and oil dressing, home recipeFats and Oils · 1 cup (250 g)37 g
  98. 98Grapeseed oilFats and Oils · 1 cup (218 g)35.1 g
  99. 99Wheat germ oilFats and Oils · 1 cup (218 g)32.9 g
  100. 100Blue cheese dressingFats and Oils · 1 cup (245 g)32.5 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.