Foods high in monounsaturated fat

Avocados, raw tops the list with 19.7 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. 1Avocados, rawFruits and Fruit Juices · 1 avocado, NS as to Florida or California (201 g)19.7 g
  2. 2Green plantains, friedFruits and Fruit Juices · 1 cup (118 g)5.1 g
  3. 3California avocados, rawFruits and Fruit Juices · 1 NLEA serving (50 g)4.9 g
  4. 4Yellow plantains, friedFruits and Fruit Juices · 1 cup (169 g)3.9 g
  5. 5Florida avocados, rawFruits and Fruit Juices · 1 NLEA Serving (50 g)2.8 g
  6. 6Sapodilla, rawFruits and Fruit Juices · 1 sapodilla (170 g)0.89 g
  7. 7Canned ripe olives, jumbo to super colossalFruits and Fruit Juices · 1 super colossal (15 g)0.76 g
  8. 8Apricot nectar, cannedFruits and Fruit Juices · 1 cup (266 g)0.49 g
  9. 9Dried peaches, sulfured, uncookedFruits and Fruit Juices · 1 cup, halves (160 g)0.44 g
  10. 10Pink or red grapefruit juice, with calciumFruits and Fruit Juices · 1 cup (252 g)0.4 g
  11. 11Canned ripe olives, small to extra largeFruits and Fruit Juices · 1 large (4.4 g)0.34 g
  12. 12Canned green pickled olivesFruits and Fruit Juices · 1 olive (2.7 g)0.31 g
  13. 13Prunes, canned, heavy syrupFruits and Fruit Juices · 1 cup (234 g)0.3 g
  14. 14Sugar-apples, rawFruits and Fruit Juices · 1 cup, pulp (250 g)0.28 g
  15. 15Green Manzanilla olives, stuffed with pimientoFruits and Fruit Juices · 1 olive (3.2 g)0.28 g
  16. 16Pomegranates, rawFruits and Fruit Juices · 1 pomegranate (4" dia) (282 g)0.26 g
  17. 17Jackfruit, rawFruits and Fruit Juices · 1 cup, sliced (165 g)0.26 g
  18. 18Unsweetened white grapefruit juice, canned or bottledFruits and Fruit Juices · 1 cup (257 g)0.24 g
  19. 19Dried pears, sulfured, uncookedFruits and Fruit Juices · 1 cup, halves (180 g)0.24 g
  20. 20Raw mangosFruits and Fruit Juices · 1 cup pieces (165 g)0.23 g
  21. 21Peaches, dried, sulfured, stewed, without added sugarFruits and Fruit Juices · 1 cup (258 g)0.23 g
  22. 22Litchis, rawFruits and Fruit Juices · 1 cup (190 g)0.23 g
  23. 23Dried peaches, stewed, with sugarFruits and Fruit Juices · 1 cup (270 g)0.22 g
  24. 24Tamarinds, rawFruits and Fruit Juices · 1 cup, pulp (120 g)0.22 g
  25. 25Purple passion fruit, rawFruits and Fruit Juices · 1 cup (236 g)0.2 g
  26. 26Soursop, rawFruits and Fruit Juices · 1 cup, pulp (225 g)0.2 g
  27. 27Plums, rawFruits and Fruit Juices · 1 NLEA serving (151 g)0.2 g
  28. 28Acerola juice, rawFruits and Fruit Juices · 1 cup (242 g)0.2 g
  29. 29Frozen sour cherries, unsweetenedFruits and Fruit Juices · 1 cup, unthawed (155 g)0.19 g
  30. 30Mamey sapote, rawFruits and Fruit Juices · 1 cup 1" pieces (175 g)0.18 g
  31. 31Dried figs, stewedFruits and Fruit Juices · 1 cup (259 g)0.18 g
  32. 32Dried sulfured apricots, stewed, with added sugarFruits and Fruit Juices · 1 cup, halves (270 g)0.17 g
  33. 33Dried pears, stewed, with added sugarFruits and Fruit Juices · 1 cup, halves (280 g)0.17 g
  34. 34Canned purple plums, extra heavy syrupFruits and Fruit Juices · 1 cup, pitted (261 g)0.17 g
  35. 35Plums, canned, heavy syrup, drainedFruits and Fruit Juices · 1 cup, with pits, yields (183 g)0.16 g
  36. 36Pears, dried, sulfured, stewed, without added sugarFruits and Fruit Juices · 1 cup, halves (255 g)0.16 g
  37. 37Blueberries, dried, sweetenedFruits and Fruit Juices · 0.25 cup (40 g)0.16 g
  38. 38Blueberries, canned, light syrup, drainedFruits and Fruit Juices · 1 cup (244 g)0.15 g
  39. 39Pears, rawFruits and Fruit Juices · 1 medium (178 g)0.15 g
  40. 40Bottled pomegranate juiceFruits and Fruit Juices · 1 cup (249 g)0.15 g
  41. 41Canned blackberry juiceFruits and Fruit Juices · 1 cup (250 g)0.14 g
  42. 42Raw common guavasFruits and Fruit Juices · 1 cup (165 g)0.14 g
  43. 43Blueberries, frozen, unsweetenedFruits and Fruit Juices · 1 cup, unthawed (155 g)0.14 g
  44. 44Peach nectar, cannedFruits and Fruit Juices · 1 cup (220 g)0.14 g
  45. 45Feijoa, rawFruits and Fruit Juices · 1 cup, pureed (243 g)0.14 g
  46. 46Raw strawberry guavasFruits and Fruit Juices · 1 cup (244 g)0.13 g
  47. 47Frozen orange juice concentrate, unsweetenedFruits and Fruit Juices · 1 cup (262 g)0.13 g
  48. 48Frozen orange juice concentrate, unsweetened, added calciumFruits and Fruit Juices · 1 cup (262 g)0.13 g
  49. 49Grapefruit juice, white, frozen concentrate, unsweetened, undilutedFruits and Fruit Juices · 1 can (6 fl oz) (207 g)0.13 g
  50. 50Guanabana nectar, cannedFruits and Fruit Juices · 1 cup (251 g)0.13 g
  51. 51Red sour cherries, rawFruits and Fruit Juices · 1 cup, without pits (155 g)0.13 g
  52. 52Canned blueberries, heavy syrupFruits and Fruit Juices · 1 cup (256 g)0.12 g
  53. 53Frozen peaches, sliced, sweetenedFruits and Fruit Juices · 1 cup, thawed (250 g)0.12 g
  54. 54Dried cranberries, sweetenedFruits and Fruit Juices · 0.25 cup (40 g)0.12 g
  55. 55Elderberries, rawFruits and Fruit Juices · 1 cup (145 g)0.12 g
  56. 56Raw prickly pearsFruits and Fruit Juices · 1 cup (149 g)0.11 g
  57. 57Naked Juice Green Machine smoothieFruits and Fruit Juices · 1 cup (275 g)0.11 g
  58. 58Apricots, frozen, sweetenedFruits and Fruit Juices · 1 cup (242 g)0.11 g
  59. 59Canned apricots, extra light syrup, with skinFruits and Fruit Juices · 1 cup, halves (247 g)0.11 g
  60. 60Sweet cherries, canned in light syrupFruits and Fruit Juices · 1 cup, pitted (252 g)0.11 g
  61. 61Canned sweet cherries, extra heavy syrupFruits and Fruit Juices · 1 cup, pitted (261 g)0.1 g
  62. 62Papayas, rawFruits and Fruit Juices · 1 cup 1" pieces (145 g)0.1 g
  63. 63Peaches, canned, heavy syrup, drainedFruits and Fruit Juices · 1 cup (222 g)0.1 g
  64. 64Pitted sweet cherries, canned in heavy syrupFruits and Fruit Juices · 1 cup (253 g)0.1 g
  65. 65Watermelon, rawFruits and Fruit Juices · 1 NLEA serving (280 g)0.1 g
  66. 66Canned papaya nectarFruits and Fruit Juices · 1 cup (250 g)0.1 g
  67. 67Yellow peaches, rawFruits and Fruit Juices · 1 medium (2-2/3" dia) (150 g)0.1 g
  68. 68California Valencia oranges, rawFruits and Fruit Juices · 1 cup sections, without membranes (180 g)0.099 g
  69. 69Canned apricots, heavy syrup, drainedFruits and Fruit Juices · 1 cup, halves (219 g)0.099 g
  70. 70Dried sulfured apricots, uncookedFruits and Fruit Juices · 1 cup, halves (130 g)0.096 g
  71. 71Apricots, canned, heavy syrup, without skinFruits and Fruit Juices · 1 cup, whole, without pits (258 g)0.095 g
  72. 72Oranges with peel, rawFruits and Fruit Juices · 1 cup (170 g)0.093 g
  73. 73Canned peaches, heavy syrupFruits and Fruit Juices · 1 cup (262 g)0.092 g
  74. 74Strawberries, canned, heavy syrupFruits and Fruit Juices · 1 cup (254 g)0.091 g
  75. 75Odwalla Original Superfood smoothieFruits and Fruit Juices · 1 cup (227 g)0.091 g
  76. 76Orange juice, rawFruits and Fruit Juices · 1 cup (248 g)0.089 g
  77. 77Canned peaches, extra light syrupFruits and Fruit Juices · 1 cup, halves or slices (247 g)0.089 g
  78. 78Tangerine juice, rawFruits and Fruit Juices · 1 cup (247 g)0.089 g
  79. 79Cherimoya, rawFruits and Fruit Juices · 1 cup, pieces (160 g)0.088 g
  80. 80Canned sweet pitted cherries, heavy syrupFruits and Fruit Juices · 1 cup (179 g)0.088 g
  81. 81Canned spiced peaches, heavy syrupFruits and Fruit Juices · 1 cup, whole (242 g)0.087 g
  82. 82Sweet cherries, canned in waterFruits and Fruit Juices · 1 cup, pitted (248 g)0.084 g
  83. 83Acerola, rawFruits and Fruit Juices · 1 cup (98 g)0.08 g
  84. 84Raspberries, rawFruits and Fruit Juices · 1 cup (123 g)0.079 g
  85. 85Bolthouse Farms Green Goodness smoothieFruits and Fruit Juices · 1 cup (230 g)0.078 g
  86. 86Gooseberries, rawFruits and Fruit Juices · 1 cup (150 g)0.076 g
  87. 87Breadfruit, rawFruits and Fruit Juices · 1 cup (220 g)0.075 g
  88. 88Pears, canned, heavy syrup, drainedFruits and Fruit Juices · 1 cup (201 g)0.074 g
  89. 89Florida oranges, rawFruits and Fruit Juices · 1 cup sections, without membranes (185 g)0.072 g
  90. 90Canned pears, heavy syrupFruits and Fruit Juices · 1 cup (266 g)0.072 g
  91. 91Tart cherries, dried, sweetenedFruits and Fruit Juices · 0.25 cup (40 g)0.071 g
  92. 92Blueberries, rawFruits and Fruit Juices · 1 cup (148 g)0.07 g
  93. 93Green kiwifruit, rawFruits and Fruit Juices · 1 NLEA serving (148 g)0.07 g
  94. 94Canned pears, extra heavy syrupFruits and Fruit Juices · 1 cup, halves (266 g)0.069 g
  95. 95Blackberries, rawFruits and Fruit Juices · 1 cup (144 g)0.068 g
  96. 96Guava nectar, canned, with sucraloseFruits and Fruit Juices · 11.3 fl oz (335 g)0.067 g
  97. 97Canned sour cherries, heavy syrupFruits and Fruit Juices · 1 cup (256 g)0.067 g
  98. 98Red sour cherries, canned in waterFruits and Fruit Juices · 1 cup (244 g)0.066 g
  99. 99Sweet cherries, rawFruits and Fruit Juices · 1 NLEA serving (140 g)0.066 g
  100. 100Red sour cherries, canned in light syrupFruits and Fruit Juices · 1 cup (252 g)0.066 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.