Foods high in monounsaturated fat

Pork backfat, raw tops the list with 47.4 g per serving. Ranked from 12,089 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Pork backfat, rawPork Products · 4 oz (113 g)47.4 g
2. 2Salt pork, rawPork Products · 4 oz (113 g)42.9 g
3. 3Pork, bacon, rendered fat, cookedPork Products · 3 oz (85 g)35.2 g
4. 4Pork, ground, 72% lean / 28% fat, cooked, crumblesPork Products · 4 oz (113 g)33.5 g
5. 5Pork belly, rawPork Products · 4 oz (113 g)27.9 g
6. 6Pork fat from ham and picnic, roastedPork Products · 3 oz (85 g)25.2 g
7. 7Pork fat from ham and picnic, unheatedPork Products · 3 oz (85 g)25 g
8. 8Pork, fresh, fat, cookedPork Products · 3 oz (85 g)24.6 g
9. 9Pork fat, with added solution, rawPork Products · 4 oz (113 g)24.3 g
10. 10Pork, fresh, with added solution, cookedPork Products · 3 oz (85 g)21.2 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 country-style ribs, bone-in, roastedPork Products · 1 rack (138 g)17.7 g
14. 14Bacon, bakedPork Products · 3 oz (85 g)16.2 g
15. 15Reduced sodium bacon, cookedPork Products · 3 oz (85 g)15.7 g
16. 16Bacon strips, rawPork Products · 3 oz (85 g)14.3 g
17. 17Bacon, pan-friedPork Products · 3 oz (85 g)13.2 g
18. 18Pork, ground, 72% lean / 28% fat, cooked, pan-broiledPork Products · 3 oz grilled patties (85 g)12.2 g
19. 19Whole ham, lean and fat, unheatedPork Products · 1 cup (140 g)12.2 g
20. 20Pork spareribs, lean and fat, braisedPork Products · 3 oz (85 g)11.5 g
21. 21Pork spareribs, lean and fat, rawPork Products · 4 oz (113 g)9.7 g
22. 22Pork, fresh, whole ham, lean and fat, rawPork Products · 4 oz (113 g)9.5 g
23. 23Pork shoulder blade roll, roastedPork Products · 3 oz (85 g)9.4 g
24. 24Pork shoulder arm picnic, lean and fat, roastedPork Products · 3 oz (85 g)9.1 g
25. 25Pork spareribs, lean and fat, roastedPork Products · 3 oz (85 g)9.1 g
26. 26Pork shoulder, whole, lean and fat, rawPork Products · 4 oz (113 g)9.1 g
27. 27Cured pork shoulder, roastedPork Products · 3 oz (85 g)8.6 g
28. 28Pork, ground, 84% lean / 16% fat, cooked, pan-broiledPork Products · 3 oz grilled patties (85 g)8.5 g
29. 29Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, with added solution, rawPork Products · 1 chop (146 g)8.5 g
30. 30Pork shoulder, whole, lean and fat, roastedPork Products · 3 oz (85 g)8 g
31. 31Pork loin chop, bone-in, pan-friedPork Products · 3 oz (85 g)8 g
32. 32Pork fat, rawPork Products · 1 oz (28.4 g)7.9 g
33. 33Pork backribs, roastedPork Products · 3 oz (85 g)7.9 g
34. 34Ground pork, cookedPork Products · 3 oz (85 g)7.9 g
35. 35Pork sirloin chops, bone-in, lean and fat, rawPork Products · 4 oz (113 g)7.8 g
36. 36Pork backribs, rawPork Products · 4 oz (113 g)7.8 g
37. 37Pork, ground, 84% lean / 16% fat, cooked, crumblesPork Products · 3 oz grilled patties (85 g)7.7 g
38. 38Cured ham shank, bone-in, lean and fat, unheatedPork Products · 3 oz shank (85 g)7.6 g
39. 39Pork, ground, 84% lean / 16% fat, rawPork Products · 4 oz (113 g)7.5 g
40. 40Boneless pork top loin, rawPork Products · 4 oz (113 g)7.3 g
41. 41Pork loin chop, boneless, rawPork Products · 4 oz (113 g)7.1 g
42. 42Pork shoulder blade roasts, lean and fat, roastedPork Products · 3 oz (85 g)7 g
43. 43Pork Boston butt blade steak, lean and fat, braisedPork Products · 3 oz (85 g)6.8 g
44. 44Pork loin chop, boneless, pan-friedPork Products · 3 oz (85 g)6.8 g
45. 45Pork country-style ribs, boneless, lean and fat, roastedPork Products · 3 oz (85 g)6.7 g
46. 46Bone-in ham shank, roastedPork Products · 3 oz (3 oz) (85 g)6.7 g
47. 47Pork, fresh, whole ham, lean and fat, roastedPork Products · 3 oz (85 g)6.7 g
48. 48Pork country-style ribs, braisedPork Products · 3 oz (85 g)6.5 g
49. 49Pork back ribs, roastedPork Products · 3 oz (85 g)6.5 g
50. 50Pork Boston butt steak, braisedPork Products · 3 oz (85 g)6.5 g
51. 51Pork loin, whole, lean and fat, rawPork Products · 4 oz (113 g)6.3 g
52. 52Pork Boston butt blade steak, lean and fat, broiledPork Products · 3 oz (85 g)6.3 g
53. 53Pork loin chop, boneless, braisedPork Products · 3 oz (85 g)6.1 g
54. 54Pork shoulder arm picnic, lean and fat, rawPork Products · 4 oz (113 g)6.1 g
55. 55Boneless pork center loin chops, rawPork Products · 4 oz (113 g)6 g
56. 56Bone-in pork country-style ribs, lean, roastedPork Products · 1 rack (138 g)6 g
57. 57Pork, cured, ham, regular (approximately 13% fat), canned, roastedPork Products · 3 oz (85 g)6 g
58. 58Pickled pork hocksPork Products · 3 oz (117 g)6 g
59. 59Pork loin chop, boneless, broiledPork Products · 3 oz (85 g)6 g
60. 60Pork Boston butt blade steak, lean and fat, rawPork Products · 4 oz (113 g)5.9 g
61. 61Pork, fresh, ham shank, lean and fat, rawPork Products · 4 oz (113 g)5.7 g
62. 62Pork loin, blade roasts, bone-in, lean and fat, roastedPork Products · 3 oz (85 g)5.7 g
63. 63Boneless pork center rib roasts, roastedPork Products · 3 oz (85 g)5.7 g
64. 64Pork loin, blade, bone-in, lean and fat, rawPork Products · 4 oz (113 g)5.6 g
65. 65Pork loin, whole, lean and fat, roastedPork Products · 3 oz (85 g)5.5 g
66. 66Pork country-style ribs, bone-in, lean and fat, broiledPork Products · 3 oz (85 g)5.4 g
67. 67Pork Boston butt roast, lean, roastedPork Products · 3 oz (85 g)5.4 g
68. 68Pork country-style ribs, lean, braisedPork Products · 3 oz (85 g)5.3 g
69. 69Pork Boston butt steak, rawPork Products · 4 oz (113 g)5.3 g
70. 70Pork Boston butt steaks, lean, braisedPork Products · 3 oz (85 g)5.3 g
71. 71Pork loin, whole, lean and fat, broiledPork Products · 3 oz (85 g)5.3 g
72. 72Pork loin center rib roast, bone-in, lean and fat, roastedPork Products · 3 oz (85 g)5.3 g
73. 73Pork shoulder arm picnic, lean and fat, braisedPork Products · 3 oz (85 g)5.2 g
74. 74Pork shoulder, whole, lean, roastedPork Products · 3 oz (85 g)5.2 g
75. 75Cured ham shank, bone-in, lean and fat, roastedPork Products · 3 oz (3 oz) (85 g)5.2 g
76. 76Pork loin, center rib chops, bone-in, lean and fat, braisedPork Products · 3 oz (85 g)5.2 g
77. 77Pork loin, whole, lean and fat, braisedPork Products · 3 oz (85 g)5.2 g
78. 78Bone-in ham rump, unheatedPork Products · 3 oz rump (85 g)5.1 g
79. 79Pork arm picnic, lean, roastedPork Products · 3 oz (85 g)5.1 g
80. 80Trimmed pork cuts, cookedPork Products · 3 oz (85 g)5.1 g
81. 81Boneless pork center loin chops, pan-broiledPork Products · 3 oz (85 g)5 g
82. 82Pork ham, rump half, lean and fat, rawPork Products · 4 oz (113 g)5 g
83. 83Hormel Center Cut Pork ChopsPork Products · 1 serving (112 g)5 g
84. 84Pork, fresh, ham shank, lean and fat, roastedPork Products · 3 oz (85 g)4.9 g
85. 85Pork loin blade chops, bone-in, lean, braisedPork Products · 3 oz (85 g)4.9 g
86. 86Pork loin chop, bone-in, lean, pan-friedPork Products · 3 oz (85 g)4.9 g
87. 87Trimmed pork loin and shoulder, lean and fat, cookedPork Products · 3 oz (85 g)4.9 g
88. 88Pork top loin chop, boneless, lean and fat, braisedPork Products · 1 chop (135 g)4.9 g
89. 89Pork loin blade chop, bone-in, lean, pan-friedPork Products · 3 oz (85 g)4.9 g
90. 90Pork Boston butt steak, lean, braisedPork Products · 3 oz (85 g)4.8 g
91. 91Pork back ribs, rawPork Products · 4 oz (113 g)4.8 g
92. 92Bone-in pork center rib chops, pan-friedPork Products · 3 oz (85 g)4.8 g
93. 93Pork feet, pickledPork Products · 3 oz (85 g)4.8 g
94. 94Pork Boston butt steaks, lean, broiledPork Products · 3 oz (85 g)4.8 g
95. 95Bone-in ham rump, unheatedPork Products · 3 oz (85 g)4.8 g
96. 96Pork loin, center chops, bone-in, lean and fat, braisedPork Products · 3 oz (85 g)4.7 g
97. 97Bone-in pork center loin chops, pan-friedPork Products · 3 oz (85 g)4.7 g
98. 98Pork loin, center roasts, bone-in, lean and fat, roastedPork Products · 3 oz (85 g)4.7 g
99. 99Cured ham rump, bone-in, lean and fat, unheatedPork Products · 3 oz rump (85 g)4.7 g
100. 100Pork loin, center rib chops, bone-in, lean and fat, broiledPork Products · 3 oz (85 g)4.6 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.