Foods high in monounsaturated fat

Pork backfat, raw tops the list with 35.7 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. 1Pork backfat, rawPork Products · 3 oz (85 g)35.7 g
  2. 2Pork, bacon, rendered fat, cookedPork Products · 3 oz (85 g)35.2 g
  3. 3Salt pork, rawPork Products · 3 oz (85 g)32.2 g
  4. 4Pork fat from ham and picnic, roastedPork Products · 3 oz (85 g)25.2 g
  5. 5Pork, ground, 72% lean / 28% fat, cooked, crumblesPork Products · 3 oz (85 g)25.2 g
  6. 6Pork fat from ham and picnic, unheatedPork Products · 3 oz (85 g)25 g
  7. 7Pork, fresh, fat, cookedPork Products · 3 oz (85 g)24.6 g
  8. 8Pork fat, rawPork Products · 3 oz (85 g)23.8 g
  9. 9Pork, fresh, with added solution, cookedPork Products · 3 oz (85 g)21.2 g
  10. 10Pork belly, rawPork Products · 3 oz (85 g)21 g
  11. 11Cured ham, boneless, fat, unheatedPork Products · 3 oz (85 g)20.3 g
  12. 12Cured ham, boneless, fat, heatedPork Products · 3 oz (85 g)20.2 g
  13. 13Pork fat, with added solution, rawPork Products · 3 oz (85 g)18.3 g
  14. 14Pork, fresh, carcass, lean and fat, rawPork Products · 3 oz (85 g)13.5 g
  15. 15Pork, ground, 72% lean / 28% fat, cooked, pan-broiledPork Products · 3 oz grilled patties (85 g)12.2 g
  16. 16Pork spareribs, lean and fat, braisedPork Products · 3 oz (85 g)11.5 g
  17. 17Bacon strips, rawPork Products · 3 slices (68 g)11.4 g
  18. 18Ham patties, unheatedPork Products · 3 oz (85 g)11.3 g
  19. 19Pork country-style ribs, bone-in, roastedPork Products · 3 oz (85 g)10.9 g
  20. 20Pork shoulder blade roll, roastedPork Products · 3 oz (85 g)9.4 g
  21. 21Pork shoulder arm picnic, lean and fat, roastedPork Products · 3 oz (85 g)9.1 g
  22. 22Pork spareribs, lean and fat, roastedPork Products · 3 oz (85 g)9.1 g
  23. 23Cured pork shoulder, roastedPork Products · 3 oz (85 g)8.6 g
  24. 24Pork, ground, 84% lean / 16% fat, cooked, pan-broiledPork Products · 3 oz grilled patties (85 g)8.5 g
  25. 25Pork shoulder blade roll, unheatedPork Products · 3 oz (85 g)8.3 g
  26. 26Pork shoulder, whole, lean and fat, roastedPork Products · 3 oz (85 g)8 g
  27. 27Pork loin chop, bone-in, pan-friedPork Products · 3 oz (85 g)8 g
  28. 28Ground pork, rawPork Products · 3 oz (85 g)8 g
  29. 29Pork backribs, roastedPork Products · 3 oz (85 g)7.9 g
  30. 30Ground pork, cookedPork Products · 3 oz (85 g)7.9 g
  31. 31Pork, ground, 84% lean / 16% fat, cooked, crumblesPork Products · 3 oz grilled patties (85 g)7.7 g
  32. 32Cured ham shank, bone-in, lean and fat, unheatedPork Products · 3 oz shank (85 g)7.6 g
  33. 33Whole ham, lean and fat, unheatedPork Products · 3 oz (85 g)7.4 g
  34. 34Pork spareribs, lean and fat, rawPork Products · 3 oz (85 g)7.3 g
  35. 35Pork, fresh, whole ham, lean and fat, rawPork Products · 3 oz (85 g)7.1 g
  36. 36Pork shoulder blade roasts, lean and fat, roastedPork Products · 3 oz (85 g)7 g
  37. 37Pork shoulder, whole, lean and fat, rawPork Products · 3 oz (85 g)6.8 g
  38. 38Pork Boston butt blade steak, lean and fat, braisedPork Products · 3 oz (85 g)6.8 g
  39. 39Pork loin chop, boneless, pan-friedPork Products · 3 oz (85 g)6.8 g
  40. 40Pork country-style ribs, boneless, lean and fat, roastedPork Products · 3 oz (85 g)6.7 g
  41. 41Bone-in ham shank, roastedPork Products · 3 oz (3 oz) (85 g)6.7 g
  42. 42Pork, fresh, whole ham, lean and fat, roastedPork Products · 3 oz (85 g)6.7 g
  43. 43Raw ground porkPork Products · 3 oz (85 g)6.6 g
  44. 44Pork country-style ribs, braisedPork Products · 3 oz (85 g)6.5 g
  45. 45Pork back ribs, roastedPork Products · 3 oz (85 g)6.5 g
  46. 46Pork Boston butt steak, braisedPork Products · 3 oz (85 g)6.5 g
  47. 47Pork Boston butt blade steak, lean and fat, broiledPork Products · 3 oz (85 g)6.3 g
  48. 48Pork loin chop, boneless, braisedPork Products · 3 oz (85 g)6.1 g
  49. 49Pork, cured, ham, regular (approximately 13% fat), canned, roastedPork Products · 3 oz (85 g)6 g
  50. 50Pickled pork hocksPork Products · 3 oz (117 g)6 g
  51. 51Pork loin chop, boneless, broiledPork Products · 3 oz (85 g)6 g
  52. 52Pork sirloin chops, bone-in, lean and fat, rawPork Products · 3 oz (85 g)5.9 g
  53. 53Pork backribs, rawPork Products · 3 oz (85 g)5.8 g
  54. 54Pork loin, blade roasts, bone-in, lean and fat, roastedPork Products · 3 oz (85 g)5.7 g
  55. 55Boneless pork center rib roasts, roastedPork Products · 3 oz (85 g)5.7 g
  56. 56Pork, ground, 84% lean / 16% fat, rawPork Products · 3 oz (85 g)5.7 g
  57. 57Trimmed pork cuts, lean and fat, rawPork Products · 3 oz (85 g)5.6 g
  58. 58Pork loin, whole, lean and fat, roastedPork Products · 3 oz (85 g)5.5 g
  59. 59Boneless pork top loin, rawPork Products · 3 oz (85 g)5.5 g
  60. 60Pork country-style ribs, bone-in, lean and fat, broiledPork Products · 3 oz (85 g)5.4 g
  61. 61Pork Boston butt roast, lean, roastedPork Products · 3 oz (85 g)5.4 g
  62. 62Pork country-style ribs, lean, braisedPork Products · 3 oz (85 g)5.3 g
  63. 63Pork loin chop, boneless, rawPork Products · 3 oz (85 g)5.3 g
  64. 64Pork Boston butt steaks, lean, braisedPork Products · 3 oz (85 g)5.3 g
  65. 65Pork loin, whole, lean and fat, broiledPork Products · 3 oz (85 g)5.3 g
  66. 66Pork loin center rib roast, bone-in, lean and fat, roastedPork Products · 3 oz (85 g)5.3 g
  67. 67Pork shoulder arm picnic, lean and fat, braisedPork Products · 3 oz (85 g)5.2 g
  68. 68Pork shoulder, whole, lean, roastedPork Products · 3 oz (85 g)5.2 g
  69. 69Cured ham shank, bone-in, lean and fat, roastedPork Products · 3 oz (3 oz) (85 g)5.2 g
  70. 70Pork, fresh, mixed cuts, lean and fat, rawPork Products · 3 oz (85 g)5.2 g
  71. 71Pork ham, lean and fat, unheatedPork Products · 3 oz (85 g)5.2 g
  72. 72Pork loin, center rib chops, bone-in, lean and fat, braisedPork Products · 3 oz (85 g)5.2 g
  73. 73Pork loin, whole, lean and fat, braisedPork Products · 3 oz (85 g)5.2 g
  74. 74Bone-in ham rump, unheatedPork Products · 3 oz rump (85 g)5.1 g
  75. 75Pork arm picnic, lean, roastedPork Products · 3 oz (85 g)5.1 g
  76. 76Trimmed pork cuts, cookedPork Products · 3 oz (85 g)5.1 g
  77. 77Boneless pork center loin chops, pan-broiledPork Products · 3 oz (85 g)5 g
  78. 78Pork, fresh, ham shank, lean and fat, roastedPork Products · 3 oz (85 g)4.9 g
  79. 79Pork loin blade chops, bone-in, lean, braisedPork Products · 3 oz (85 g)4.9 g
  80. 80Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, with added solution, rawPork Products · 3 oz (85 g)4.9 g
  81. 81Pork loin chop, bone-in, lean, pan-friedPork Products · 3 oz (85 g)4.9 g
  82. 82Trimmed pork loin and shoulder, lean and fat, cookedPork Products · 3 oz (85 g)4.9 g
  83. 83Pork loin blade chop, bone-in, lean, pan-friedPork Products · 3 oz (85 g)4.9 g
  84. 84Pork Boston butt steak, lean, braisedPork Products · 3 oz (85 g)4.8 g
  85. 85Bone-in pork center rib chops, pan-friedPork Products · 3 oz (85 g)4.8 g
  86. 86Pork feet, pickledPork Products · 3 oz (85 g)4.8 g
  87. 87Pork Boston butt steaks, lean, broiledPork Products · 3 oz (85 g)4.8 g
  88. 88Bone-in ham rump, unheatedPork Products · 3 oz (85 g)4.8 g
  89. 89Pork loin, whole, lean and fat, rawPork Products · 3 oz (85 g)4.8 g
  90. 90Pork loin, center chops, bone-in, lean and fat, braisedPork Products · 3 oz (85 g)4.7 g
  91. 91Bone-in pork center loin chops, pan-friedPork Products · 3 oz (85 g)4.7 g
  92. 92Pork loin, center roasts, bone-in, lean and fat, roastedPork Products · 3 oz (85 g)4.7 g
  93. 93Cured ham rump, bone-in, lean and fat, unheatedPork Products · 3 oz rump (85 g)4.7 g
  94. 94Pork loin, center rib chops, bone-in, lean and fat, broiledPork Products · 3 oz (85 g)4.6 g
  95. 95Pork center rib chops, bone-in, lean, braisedPork Products · 3 oz (85 g)4.6 g
  96. 96Pork shoulder arm picnic, lean and fat, rawPork Products · 3 oz (85 g)4.6 g
  97. 97Boneless pork center loin chops, rawPork Products · 3 oz (85 g)4.5 g
  98. 98Pork loin chop, boneless, lean, pan-friedPork Products · 3 oz (85 g)4.5 g
  99. 99Bone-in ham rump, roastedPork Products · 3 oz (3 oz) (85 g)4.5 g
  100. 100Bacon, unpreparedPork Products · 1 slice raw (28 g)4.5 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.