Foods high in monounsaturated fat

Pork backfat, raw tops the list with 42 g per 100 g. Ranked from 12,089 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Pork backfat, rawPork Products42 g
2. 2Pork, bacon, rendered fat, cookedPork Products41.4 g
3. 3Salt pork, rawPork Products37.9 g
4. 4Pork fat from ham and picnic, roastedPork Products29.7 g
5. 5Pork, ground, 72% lean / 28% fat, cooked, crumblesPork Products29.6 g
6. 6Pork fat from ham and picnic, unheatedPork Products29.5 g
7. 7Pork, fresh, fat, cookedPork Products29 g
8. 8Pork fat, rawPork Products28 g
9. 9Pork, fresh, with added solution, cookedPork Products24.9 g
10. 10Pork belly, rawPork Products24.7 g
11. 11Cured ham, boneless, fat, unheatedPork Products23.9 g
12. 12Cured ham, boneless, fat, heatedPork Products23.8 g
13. 13Pork fat, with added solution, rawPork Products21.5 g
14. 14Bacon, bakedPork Products19.1 g
15. 15Reduced sodium bacon, cookedPork Products18.5 g
16. 16Bacon strips, rawPork Products16.8 g
17. 17Pork, fresh, carcass, lean and fat, rawPork Products15.9 g
18. 18Bacon, unpreparedPork Products15.9 g
19. 19Cooked restaurant baconPork Products15.8 g
20. 20Bacon, pan-friedPork Products15.5 g
21. 21Bacon, microwavedPork Products15.2 g
22. 22Pork, ground, 72% lean / 28% fat, cooked, pan-broiledPork Products14.4 g
23. 23Pork spareribs, lean and fat, braisedPork Products13.5 g
24. 24Ham patties, unheatedPork Products13.3 g
25. 25Pork country-style ribs, bone-in, roastedPork Products12.8 g
26. 26Pork shoulder blade roll, roastedPork Products11 g
27. 27Pork shoulder arm picnic, lean and fat, roastedPork Products10.7 g
28. 28Pork spareribs, lean and fat, roastedPork Products10.7 g
29. 29Cured pork shoulder, roastedPork Products10.1 g
30. 30Pork, ground, 84% lean / 16% fat, cooked, pan-broiledPork Products10 g
31. 31Pork shoulder blade roll, unheatedPork Products9.8 g
32. 32Pork shoulder, whole, lean and fat, roastedPork Products9.5 g
33. 33Pork loin chop, bone-in, pan-friedPork Products9.5 g
34. 34Ground pork, rawPork Products9.4 g
35. 35Pork backribs, roastedPork Products9.3 g
36. 36Ground pork, cookedPork Products9.3 g
37. 37Pork, ground, 84% lean / 16% fat, cooked, crumblesPork Products9 g
38. 38Cured ham shank, bone-in, lean and fat, unheatedPork Products9 g
39. 39Whole ham, lean and fat, unheatedPork Products8.7 g
40. 40Pork spareribs, lean and fat, rawPork Products8.5 g
41. 41Pork, fresh, whole ham, lean and fat, rawPork Products8.4 g
42. 42Pork shoulder blade roasts, lean and fat, roastedPork Products8.3 g
43. 43Pork shoulder, whole, lean and fat, rawPork Products8 g
44. 44Pork Boston butt blade steak, lean and fat, braisedPork Products8 g
45. 45Pork loin chop, boneless, pan-friedPork Products8 g
46. 46Pork country-style ribs, boneless, lean and fat, roastedPork Products7.9 g
47. 47Bone-in ham shank, roastedPork Products7.9 g
48. 48Pork, fresh, whole ham, lean and fat, roastedPork Products7.9 g
49. 49Raw ground porkPork Products7.8 g
50. 50Pork country-style ribs, braisedPork Products7.7 g
51. 51Pork back ribs, roastedPork Products7.6 g
52. 52Pork Boston butt steak, braisedPork Products7.6 g
53. 53Pork Boston butt blade steak, lean and fat, broiledPork Products7.4 g
54. 54Pork loin chop, boneless, braisedPork Products7.2 g
55. 55Pork, cured, ham, regular (approximately 13% fat), canned, roastedPork Products7.1 g
56. 56Pork loin chop, boneless, broiledPork Products7 g
57. 57Pork sirloin chops, bone-in, lean and fat, rawPork Products6.9 g
58. 58Pork backribs, rawPork Products6.9 g
59. 59Pork loin, blade roasts, bone-in, lean and fat, roastedPork Products6.7 g
60. 60Boneless pork center rib roasts, roastedPork Products6.7 g
61. 61Pork, ground, 84% lean / 16% fat, rawPork Products6.7 g
62. 62Trimmed pork cuts, lean and fat, rawPork Products6.6 g
63. 63Pork loin, whole, lean and fat, roastedPork Products6.5 g
64. 64Boneless pork top loin, rawPork Products6.5 g
65. 65Pork country-style ribs, bone-in, lean and fat, broiledPork Products6.4 g
66. 66Pork Boston butt roast, lean, roastedPork Products6.3 g
67. 67Pork country-style ribs, lean, braisedPork Products6.3 g
68. 68Pork loin chop, boneless, rawPork Products6.3 g
69. 69Pork Boston butt steaks, lean, braisedPork Products6.2 g
70. 70Pork loin, whole, lean and fat, broiledPork Products6.2 g
71. 71Pork loin center rib roast, bone-in, lean and fat, roastedPork Products6.2 g
72. 72Pork shoulder arm picnic, lean and fat, braisedPork Products6.2 g
73. 73Pork shoulder, whole, lean, roastedPork Products6.2 g
74. 74Cured ham shank, bone-in, lean and fat, roastedPork Products6.1 g
75. 75Pork, fresh, mixed cuts, lean and fat, rawPork Products6.1 g
76. 76Pork ham, lean and fat, unheatedPork Products6.1 g
77. 77Pork loin, center rib chops, bone-in, lean and fat, braisedPork Products6.1 g
78. 78Pork loin, whole, lean and fat, braisedPork Products6.1 g
79. 79Bone-in ham rump, unheatedPork Products6 g
80. 80Pork arm picnic, lean, roastedPork Products6 g
81. 81Trimmed pork cuts, cookedPork Products6 g
82. 82Boneless pork center loin chops, pan-broiledPork Products5.9 g
83. 83Pork, fresh, ham shank, lean and fat, roastedPork Products5.8 g
84. 84Pork loin blade chops, bone-in, lean, braisedPork Products5.8 g
85. 85Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, with added solution, rawPork Products5.8 g
86. 86Pork loin chop, bone-in, lean, pan-friedPork Products5.8 g
87. 87Trimmed pork loin and shoulder, lean and fat, cookedPork Products5.8 g
88. 88Pork loin blade chop, bone-in, lean, pan-friedPork Products5.7 g
89. 89Pork Boston butt steak, lean, braisedPork Products5.7 g
90. 90Bone-in pork center rib chops, pan-friedPork Products5.7 g
91. 91Pork feet, pickledPork Products5.7 g
92. 92Pork Boston butt steaks, lean, broiledPork Products5.6 g
93. 93Bone-in ham rump, unheatedPork Products5.6 g
94. 94Pork loin, whole, lean and fat, rawPork Products5.6 g
95. 95Pork loin, center chops, bone-in, lean and fat, braisedPork Products5.6 g
96. 96Bone-in pork center loin chops, pan-friedPork Products5.5 g
97. 97Pork loin, center roasts, bone-in, lean and fat, roastedPork Products5.5 g
98. 98Cured ham rump, bone-in, lean and fat, unheatedPork Products5.5 g
99. 99Pork loin, center rib chops, bone-in, lean and fat, broiledPork Products5.4 g
100. 100Pork center rib chops, bone-in, lean, braisedPork Products5.4 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.