Foods high in monounsaturated fat

Pickled Atlantic herring tops the list with 11.9 g per 100 g. Ranked from 12,089 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Pickled Atlantic herringFinfish and Shellfish Products11.9 g
2. 2Greenland halibut, cookedFinfish and Shellfish Products10.7 g
3. 3Smoked sablefishFinfish and Shellfish Products10.6 g
4. 4Sablefish, cookedFinfish and Shellfish Products10.3 g
5. 5Cooked mixed species eelFinfish and Shellfish Products9.2 g
6. 6Pacific herring, cookedFinfish and Shellfish Products8.8 g
7. 7Raw Greenland halibutFinfish and Shellfish Products8.4 g
8. 8Salted mackerelFinfish and Shellfish Products8.3 g
9. 9Sablefish, rawFinfish and Shellfish Products8.1 g
10. 10Raw mixed species eelFinfish and Shellfish Products7.2 g
11. 11Atlantic mackerel, cooked, dry heatFinfish and Shellfish Products7 g
12. 12Raw Pacific herringFinfish and Shellfish Products6.9 g
13. 13Shark, mixed species, battered and friedFinfish and Shellfish Products5.9 g
14. 14Chinook salmon, cookedFinfish and Shellfish Products5.7 g
15. 15Raw American shadFinfish and Shellfish Products5.7 g
16. 16Channel catfish, breaded and friedFinfish and Shellfish Products5.6 g
17. 17Smoked ciscoFinfish and Shellfish Products5.5 g
18. 18Atlantic mackerel, rawFinfish and Shellfish Products5.5 g
19. 19Breaded and fried Atlantic croakerFinfish and Shellfish Products5.3 g
20. 20Kippered Atlantic herringFinfish and Shellfish Products5.1 g
21. 21Farm raised Atlantic salmon, rawFinfish and Shellfish Products5 g
22. 22Pacific sardines, canned in tomato sauce, drainedFinfish and Shellfish Products4.8 g
23. 23Atlantic herring, cooked, dry heatFinfish and Shellfish Products4.8 g
24. 24Breaded and fried eastern oystersFinfish and Shellfish Products4.7 g
25. 25Black and red caviar, granularFinfish and Shellfish Products4.6 g
26. 26Breaded salmon nuggets, frozen, heatedFinfish and Shellfish Products4.6 g
27. 27Breaded and fried clamsFinfish and Shellfish Products4.5 g
28. 28Breaded and fried mixed species scallopFinfish and Shellfish Products4.5 g
29. 29Raw Chinook salmonFinfish and Shellfish Products4.4 g
30. 30Breaded salmon nuggets, unheatedFinfish and Shellfish Products4.3 g
31. 31Farmed Atlantic salmon, cookedFinfish and Shellfish Products4.2 g
32. 32Trout, mixed species, cookedFinfish and Shellfish Products4.2 g
33. 33Atlantic sardines, canned in oil, drained with boneFinfish and Shellfish Products3.9 g
34. 34Breaded and fried shrimpFinfish and Shellfish Products3.8 g
35. 35European anchovy, canned in oil, drainedFinfish and Shellfish Products3.8 g
36. 36Farmed Atlantic salmon, rawFinfish and Shellfish Products3.8 g
37. 37Atlantic herring, rawFinfish and Shellfish Products3.7 g
38. 38Farmed coho salmon, cookedFinfish and Shellfish Products3.6 g
39. 39Swordfish, cookedFinfish and Shellfish Products3.5 g
40. 40Butterfish, rawFinfish and Shellfish Products3.4 g
41. 41Pacific mackerel and jack, cookedFinfish and Shellfish Products3.4 g
42. 42Farmed coho salmon, rawFinfish and Shellfish Products3.3 g
43. 43Farm raised catfish, rawFinfish and Shellfish Products3.3 g
44. 44Florida pompano, cookedFinfish and Shellfish Products3.3 g
45. 45White tuna, canned in oil, drainedFinfish and Shellfish Products3.3 g
46. 46Trout, mixed species, rawFinfish and Shellfish Products3.3 g
47. 47Prepared frozen fish sticksFinfish and Shellfish Products3.2 g
48. 48Farmed channel catfish, cookedFinfish and Shellfish Products3.1 g
49. 49Raw swordfishFinfish and Shellfish Products3 g
50. 50Carp, cooked, dry heatFinfish and Shellfish Products3 g
51. 51Canned light tuna in oil, drainedFinfish and Shellfish Products2.9 g
52. 52Canned light tuna in oil, drained solidsFinfish and Shellfish Products2.9 g
53. 53Tuna saladFinfish and Shellfish Products2.9 g
54. 54Blue crab cakesFinfish and Shellfish Products2.8 g
55. 55Freshwater drum, cookedFinfish and Shellfish Products2.8 g
56. 56Canned sockeye salmon, drained solids with boneFinfish and Shellfish Products2.8 g
57. 57Fried squidFinfish and Shellfish Products2.7 g
58. 58Fried mixed species abaloneFinfish and Shellfish Products2.7 g
59. 59Wild coho salmon, cooked, moist heatFinfish and Shellfish Products2.7 g
60. 60Wild Atlantic salmon, cookedFinfish and Shellfish Products2.7 g
61. 61Raw Pacific mackerel and jackFinfish and Shellfish Products2.6 g
62. 62Raw Florida pompanoFinfish and Shellfish Products2.6 g
63. 63Raw milkfishFinfish and Shellfish Products2.6 g
64. 64Farmed channel catfish, rawFinfish and Shellfish Products2.6 g
65. 65Mixed species whitefish, cookedFinfish and Shellfish Products2.6 g
66. 66Canned sockeye salmon, drainedFinfish and Shellfish Products2.5 g
67. 67Sturgeon, mixed species, cooked, dry heatFinfish and Shellfish Products2.5 g
68. 68Canned white tuna in oil, no salt, drainedFinfish and Shellfish Products2.5 g
69. 69Canned sockeye salmon, total can contentsFinfish and Shellfish Products2.5 g
70. 70Farmed rainbow trout, cookedFinfish and Shellfish Products2.4 g
71. 71Sturgeon, mixed species, smokedFinfish and Shellfish Products2.4 g
72. 72Raw carpFinfish and Shellfish Products2.3 g
73. 73Cooked bluefishFinfish and Shellfish Products2.3 g
74. 74Jack mackerel, canned, drained solidsFinfish and Shellfish Products2.2 g
75. 75Raw freshwater drumFinfish and Shellfish Products2.2 g
76. 76Spanish mackerel, cookedFinfish and Shellfish Products2.1 g
77. 77Wild coho salmon, rawFinfish and Shellfish Products2.1 g
78. 78Mixed species fish roe, cookedFinfish and Shellfish Products2.1 g
79. 79Raw wild Atlantic salmonFinfish and Shellfish Products2.1 g
80. 80Fresh bluefin tuna, cookedFinfish and Shellfish Products2.1 g
81. 81Smoked Chinook salmonFinfish and Shellfish Products2 g
82. 82Raw whitefishFinfish and Shellfish Products2 g
83. 83Yellowtail, mixed species, rawFinfish and Shellfish Products2 g
84. 84Farmed rainbow trout, rawFinfish and Shellfish Products2 g
85. 85Chum salmon, cookedFinfish and Shellfish Products2 g
86. 86Raw sturgeonFinfish and Shellfish Products1.9 g
87. 87Canned sockeye salmon, drained, no skin or boneFinfish and Shellfish Products1.9 g
88. 88Canned chum salmon, drained solids with boneFinfish and Shellfish Products1.9 g
89. 89Chum salmon, canned, drained solids with boneFinfish and Shellfish Products1.9 g
90. 90Sockeye salmon, cookedFinfish and Shellfish Products1.9 g
91. 91Cooked freshwater bassFinfish and Shellfish Products1.8 g
92. 92Canned pink salmon, solids with bone and liquidFinfish and Shellfish Products1.8 g
93. 93Raw sharkFinfish and Shellfish Products1.8 g
94. 94Bluefish, rawFinfish and Shellfish Products1.8 g
95. 95Wild rainbow trout, cookedFinfish and Shellfish Products1.7 g
96. 96Spot, cookedFinfish and Shellfish Products1.7 g
97. 97Fish roe, mixed species, rawFinfish and Shellfish Products1.7 g
98. 98Pink salmon, cookedFinfish and Shellfish Products1.6 g
99. 99Raw fresh bluefin tunaFinfish and Shellfish Products1.6 g
100. 100Wild coho salmon, cookedFinfish and Shellfish Products1.6 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.