Foods high in monounsaturated fat

Extra virgin olive oil tops the list with 62.8 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. 1Extra virgin olive oilFats and Oils · 100 milliliter (90.7 g)62.8 g
  2. 2Canola oilFats and Oils · 100 milliliter (90.9 g)56.9 g
  3. 3Hard soybean margarineFats and Oils · 1 stick (113 g)44.4 g
  4. 4Margarine spread, 35-39% fat, tubFats and Oils · 1 cup (232 g)26 g
  5. 5Corn oilFats and Oils · 100 milliliter (91.3 g)25.3 g
  6. 6Soybean oilFats and Oils · 100 milliliter (91.3 g)20.2 g
  7. 7Oil, sunflower, high oleic (70% and over)Fats and Oils · 1 tbsp (14 g)11.7 g
  8. 8Hazelnut oilFats and Oils · 1 tablespoon (13.6 g)10.6 g
  9. 9Safflower oil, high oleicFats and Oils · 1 tablespoon (13.6 g)10.2 g
  10. 10High oleic canola oilFats and Oils · 1 tablespoon (14 g)10.2 g
  11. 11Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)Fats and Oils · 1 tbsp (14 g)10.1 g
  12. 12Avocado oilFats and Oils · 1 tbsp (14 g)9.9 g
  13. 13Olive oilFats and Oils · 1 tablespoon (13.5 g)9.8 g
  14. 14Partially hydrogenated canola oilFats and Oils · 1 tablespoon (13.6 g)9.7 g
  15. 15Almond oilFats and Oils · 1 tablespoon (13.6 g)9.5 g
  16. 16Shortening frying (heavy duty), soybean (hydrogenated), linoleic (less than 1%)Fats and Oils · 1 tbsp (12.8 g)9.4 g
  17. 17Soybean shortening, industrial, bakingFats and Oils · 1 tbsp (12.8 g)9.1 g
  18. 18Canola oil with antifoaming agentFats and Oils · 1 tablespoon (13.6 g)8.4 g
  19. 19Partially hydrogenated soy oilFats and Oils · 1 tbsp (13.6 g)8.3 g
  20. 20Canola oil for salads and light fryingFats and Oils · 1 tablespoon (13.6 g)8.3 g
  21. 21Mustard oilFats and Oils · 1 tbsp (14 g)8.3 g
  22. 22Corn and canola oilFats and Oils · 1 tbsp (14 g)8.2 g
  23. 23Apricot kernel oilFats and Oils · 1 tablespoon (13.6 g)8.2 g
  24. 24Soybean and palm oil, industrial, icingsFats and Oils · 1 tbsp (13.6 g)8.1 g
  25. 25Partially hydrogenated soy and cottonseed oilFats and Oils · 1 tbsp (13.6 g)8 g
  26. 26Mid-oleic sunflower oilFats and Oils · 1 tablespoon (13.6 g)7.8 g
  27. 27Herring fish oilFats and Oils · 1 tbsp (13.6 g)7.7 g
  28. 28Soybean and cottonseed shorteningFats and Oils · 1 tbsp (12.8 g)7.4 g
  29. 29Goose fatFats and Oils · 1 tbsp (12.8 g)7.3 g
  30. 30Teaseed oilFats and Oils · 1 tablespoon (13.6 g)7 g
  31. 31Soybean and cottonseed cake shorteningFats and Oils · 1 tbsp (12.8 g)6.9 g
  32. 32Corn, peanut, and olive oilFats and Oils · 1 tablespoon (14 g)6.7 g
  33. 33Cottonseed and soybean margarine, industrialFats and Oils · 1 tbsp (14 g)6.5 g
  34. 34Soybean and palm shorteningFats and Oils · 1 tbsp (12.8 g)6.5 g
  35. 35Cod liver oilFats and Oils · 1 tbsp (13.6 g)6.4 g
  36. 36Canola Harvest Soft Spread, 80% fatFats and Oils · 1 tablespoon (1 NLEA serving) (14 g)6.3 g
  37. 37Partially hydrogenated sunflower oilFats and Oils · 1 tbsp (13.6 g)6.3 g
  38. 38Peanut oilFats and Oils · 1 tbsp (13.5 g)6.2 g
  39. 39Sunflower oil, linoleic (less than 60%)Fats and Oils · 1 tbsp (13.6 g)6.2 g
  40. 40Sheanut oilFats and Oils · 1 tablespoon (13.6 g)6 g
  41. 41Partially hydrogenated soybean oilFats and Oils · 1 tbsp (13.6 g)5.8 g
  42. 42LardFats and Oils · 1 tbsp (12.8 g)5.8 g
  43. 43Chicken fatFats and Oils · 1 tbsp (12.8 g)5.7 g
  44. 44Partially hydrogenated soybean oil, industrialFats and Oils · 1 tbsp (13.6 g)5.7 g
  45. 45Soybean-cottonseed shorteningFats and Oils · 1 tbsp (12.8 g)5.7 g
  46. 46Lard and vegetable oil shorteningFats and Oils · 1 tablespoon (12.8 g)5.7 g
  47. 47Yogurt spread, 70% fat, stick, with saltFats and Oils · 1 tablespoon (14 g)5.6 g
  48. 4880% fat margarine, without saltFats and Oils · 1 tbsp (14.2 g)5.5 g
  49. 49Turkey fatFats and Oils · 1 tbsp (12.8 g)5.5 g
  50. 50Partially hydrogenated soy oilFats and Oils · 1 tbsp (13.6 g)5.5 g
  51. 5180% fat margarineFats and Oils · 1 tbsp (14 g)5.4 g
  52. 52Margarine, regular, 80% fat, composite, stick, with saltFats and Oils · 1 tbsp (14 g)5.4 g
  53. 53Margarine, 80% fat, stick, saltedFats and Oils · 1 tablespoon (14 g)5.4 g
  54. 5480% fat margarine, unsaltedFats and Oils · 1 tbsp (14 g)5.4 g
  55. 55Soybean and palm household shorteningFats and Oils · 1 tbsp (12.8 g)5.4 g
  56. 56Sesame oilFats and Oils · 1 tablespoon (13.6 g)5.4 g
  57. 57Beef tallowFats and Oils · 1 tbsp (12.8 g)5.4 g
  58. 58Rice bran oilFats and Oils · 1 tablespoon (13.6 g)5.3 g
  59. 59Soybean shortening, industrial, liquidFats and Oils · 1 tbsp (13.6 g)5.3 g
  60. 60Vegetable shorteningFats and Oils · 1 tbsp (12.8 g)5.3 g
  61. 61Cupu assu oilFats and Oils · 1 tablespoon (13.6 g)5.3 g
  62. 62Partially hydrogenated soy oilFats and Oils · 1 tbsp (14 g)5.2 g
  63. 63Soybean and corn shortening, industrial, fryingFats and Oils · 1 tbsp (12.8 g)5.2 g
  64. 64Soybean and cottonseed shortening, industrialFats and Oils · 1 tbsp (14 g)5.2 g
  65. 65Lard and vegetable oil shorteningFats and Oils · 1 tbsp (12.8 g)5.2 g
  66. 66Hydrogenated palm frying shorteningFats and Oils · 1 tbsp (12.8 g)5.2 g
  67. 67Enova oil, 80% diglyceridesFats and Oils · 1 tbsp (1 NLEA serving) (14 g)5.2 g
  68. 68Margarine, regular, 80% fat, composite, tub, with saltFats and Oils · 1 tbsp (14.2 g)5.2 g
  69. 69Margarine, regular, 80% fat, composite, tub, without saltFats and Oils · 1 tbsp (14.2 g)5.2 g
  70. 70Margarine, 80% fat, tub, saltedFats and Oils · 1 tbsp (14 g)5.1 g
  71. 71Palm oilFats and Oils · 1 tbsp (13.6 g)5 g
  72. 72Beef tallow and cottonseed shorteningFats and Oils · 1 tbsp (12.8 g)4.9 g
  73. 73Oat oilFats and Oils · 1 tbsp (13.6 g)4.8 g
  74. 74Partially hydrogenated soy oilFats and Oils · 1 tbsp (13.6 g)4.7 g
  75. 7570% fat soybean margarineFats and Oils · 1 tbsp (1 NLEA serving) (14 g)4.7 g
  76. 76Soybean shortening for cakesFats and Oils · 1 tbsp (12.8 g)4.7 g
  77. 77Sardine oilFats and Oils · 1 tbsp (13.6 g)4.6 g
  78. 78Cocoa butterFats and Oils · 1 tablespoon (13.6 g)4.5 g
  79. 79Butter margarine blend, 80% fat, unsaltedFats and Oils · 1 tablespoon (14 g)4.5 g
  80. 80Reduced fat mayonnaise with olive oilFats and Oils · 1 tbsp (15 g)4.4 g
  81. 81Soybean oil and butter blendFats and Oils · 1 tbsp (14.1 g)4.3 g
  82. 82Margarine-like, vegetable oil spread, 60% fat, stick, with saltFats and Oils · 1 tbsp (14.3 g)4.2 g
  83. 83Soybean and cottonseed shorteningFats and Oils · 1 tablespoon (12.8 g)4.2 g
  84. 84Vegetable oil spread, 60% fat, stick, saltedFats and Oils · 1 tbsp (14 g)4.2 g
  85. 85Regular Caesar dressingFats and Oils · 1 serving (2 tbsp) (30 g)4.1 g
  86. 86Fractionated palm confectionery shorteningFats and Oils · 1 tbsp (13.6 g)4 g
  87. 87Soybean and cottonseed oilFats and Oils · 1 tablespoon (13.6 g)4 g
  88. 88Salmon fish oilFats and Oils · 1 tbsp (13.6 g)3.9 g
  89. 89Ultra low linolenic soybean oilFats and Oils · 1 tablespoon (13.6 g)3.9 g
  90. 90Soybean, palm, cottonseed shorteningFats and Oils · 1 tbsp (12.8 g)3.8 g
  91. 91Corn oilFats and Oils · 1 tbsp (13.6 g)3.8 g
  92. 92Smart Balance Regular Buttery Spread with flax oilFats and Oils · 1 tablespoon (14 g)3.7 g
  93. 93Menhaden fish oilFats and Oils · 1 tbsp (13.6 g)3.6 g
  94. 94Smart Balance Omega Plus spreadFats and Oils · 1 tablespoon (14 g)3.5 g
  95. 95Margarine spread, 67-70% fat, tubFats and Oils · 1 tbsp (1 NLEA serving) (14 g)3.5 g
  96. 96Honey mustard dressingFats and Oils · 2 tbsp (30 g)3.4 g
  97. 97Mayonnaise, soybean oil, without saltFats and Oils · 1 tablespoon (13.8 g)3.1 g
  98. 98Tomatoseed oilFats and Oils · 1 tablespoon (13.6 g)3.1 g
  99. 99Walnut oilFats and Oils · 1 tbsp (13.6 g)3.1 g
  100. 100Soybean oilFats and Oils · 1 tbsp (13.6 g)3.1 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.