Foods high in monounsaturated fat

Olive Garden chicken parmigiana tops the list with 17.6 g per serving. Ranked from 12,089 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Olive Garden chicken parmigianaRestaurant Foods · 1 serving (304 g)17.6 g
2. 2Carrabba's chicken parmesanRestaurant Foods · 1 serving (339 g)15.8 g
3. 3Applebee's crunchy onion ringsRestaurant Foods · 1 serving (350 g)15.4 g
4. 4Chicken parmesan without pastaRestaurant Foods · 1 serving (301 g)14.7 g
5. 5On the Border soft taco with ground beef, cheese, lettuceRestaurant Foods · 1 serving varied from 2-3 tacos per serving (324 g)14.5 g
6. 6Cheese quesadilla, Mexican styleRestaurant Foods · 1 serving serving size varied on diameter and count of quesadila (205 g)13 g
7. 7On The Border cheese quesadillaRestaurant Foods · 1 serving 1 quesadilla (203 g)12.8 g
8. 8Applebee's mozzarella sticksRestaurant Foods · 1 serving (289 g)12.2 g
9. 9Mexican soft taco with ground beef, cheese, lettuceRestaurant Foods · 1 serving varied from 1 to 3 tacos per serving (281 g)11.9 g
10. 10Mexican restaurant cheese tamalesRestaurant Foods · 1 serving serving size varied from 1 to 3 tamales (302 g)11.5 g
11. 11Mexican restaurant cheese enchiladaRestaurant Foods · 1 serving serving size varied from 1 to 3 enchiladas (244 g)11.4 g
12. 12TGI Friday's chicken fingersRestaurant Foods · 1 serving (225 g)11 g
13. 13Onion ringsRestaurant Foods · 1 serving (259 g)10.9 g
14. 14Fried mozzarella sticksRestaurant Foods · 1 serving (245 g)10.6 g
15. 15On The Border cheese enchiladaRestaurant Foods · 1 serving serving size varied from 1 to 3 enchiladas (250 g)10.2 g
16. 16Denny's mozzarella cheese sticksRestaurant Foods · 1 serving (228 g)9.8 g
17. 17TGI Friday's fried mozzarellaRestaurant Foods · 1 serving (212 g)9.5 g
18. 18Cracker Barrel thick-cut onion ringsRestaurant Foods · 1 serving (261 g)9.5 g
19. 19Applebee's chicken tendersRestaurant Foods · 1 serving (209 g)9.2 g
20. 20Applebee's chiliRestaurant Foods · 1 serving (182 g)8.8 g
21. 21Applebee's Double Crunch ShrimpRestaurant Foods · 1 serving (206 g)8.7 g
22. 22Chili with meat and beansRestaurant Foods · 1 serving (182 g)8.5 g
23. 23Cracker Barrel farm raised catfishRestaurant Foods · 1 serving (178 g)8.1 g
24. 24Restaurant chicken tendersRestaurant Foods · 1 serving (201 g)7.8 g
25. 25TGI Friday's breaded shrimpRestaurant Foods · 1 serving (175 g)7.7 g
26. 26Denny's onion ringsRestaurant Foods · 1 serving (166 g)7.7 g
27. 27Cracker Barrel macaroni n' cheese, kid's menuRestaurant Foods · 1 serving (257 g)7.3 g
28. 28Restaurant breaded fried shrimpRestaurant Foods · 1 serving (169 g)7.3 g
29. 29TGI Friday's chicken fingersRestaurant Foods · 1 serving (141 g)6.9 g
30. 30Applebee's 9 oz house sirloin steakRestaurant Foods · 1 serving (157 g)6.8 g
31. 31Restaurant, Latino, bunuelos (fried yeast bread)Restaurant Foods · 1 piece (70 g)6.6 g
32. 32Denny's star shaped chicken nuggetsRestaurant Foods · 1 serving 4 pieces in serving (67 g)6.6 g
33. 33Latino beef empanadasRestaurant Foods · 1 piece (89 g)6.3 g
34. 34Cracker Barrel steak friesRestaurant Foods · 1 serving (198 g)6.2 g
35. 35Denny's chicken stripsRestaurant Foods · 1 serving (194 g)6.2 g
36. 36TGI Friday's french friesRestaurant Foods · 1 serving (184 g)6.2 g
37. 37Sirloin steakRestaurant Foods · 1 serving (166 g)6.1 g
38. 38Cracker Barrel fried chicken tendersRestaurant Foods · 1 serving (175 g)5.8 g
39. 39Restaurant french friesRestaurant Foods · 1 serving (170 g)5.7 g
40. 40Cracker Barrel country fried shrimpRestaurant Foods · 1 serving (149 g)5.6 g
41. 41Denny's french friesRestaurant Foods · 1 serving (165 g)5.6 g
42. 42Applebee's french friesRestaurant Foods · 1 serving (164 g)5.4 g
43. 43Denny's fried battered fish filletRestaurant Foods · 1 serving (201 g)5.2 g
44. 44Restaurant battered fried fish filletRestaurant Foods · 1 serving (226 g)5.2 g
45. 45Cracker Barrel grilled sirloin steakRestaurant Foods · 1 steak (151 g)5.1 g
46. 46Applebee's hand battered fishRestaurant Foods · 1 serving (250 g)5 g
47. 47Cracker Barrel mac and cheeseRestaurant Foods · 1 serving (175 g)4.9 g
48. 48Latino pupusas del cerdoRestaurant Foods · 1 piece (122 g)4.8 g
49. 49Denny's spaghetti and meatballsRestaurant Foods · 1 cup (134 g)4.8 g
50. 50Spaghetti and meatballsRestaurant Foods · 1 cup (134 g)4.8 g
51. 51Denny's golden fried shrimpRestaurant Foods · 1 serving (100 g)4.8 g
52. 52TGI Friday's classic sirloin steakRestaurant Foods · 1 serving (176 g)4.6 g
53. 53Cracker Barrel coleslawRestaurant Foods · 1 serving (167 g)4.6 g
54. 54Pork tamaleRestaurant Foods · 1 piece (142 g)4.5 g
55. 55Restaurant chicken fingersRestaurant Foods · 1 serving (114 g)4.5 g
56. 56Restaurant mac and cheeseRestaurant Foods · 1 serving (210 g)4.1 g
57. 57Latino corn tamaleRestaurant Foods · 1 piece (166 g)4 g
58. 58Latino pupusas con quesoRestaurant Foods · 1 piece (117 g)4 g
59. 59Latino pupusas con frijolesRestaurant Foods · 1 piece (126 g)3.7 g
60. 60Denny's macaroni and cheeseRestaurant Foods · 1 serving (180 g)3.7 g
61. 61Applebee's chicken tendersRestaurant Foods · 1 serving (3 pieces) (99 g)3.5 g
62. 62Cracker Barrel fried chicken tendersRestaurant Foods · 1 serving (103 g)3.5 g
63. 63Applebee's Kraft Macaroni & CheeseRestaurant Foods · 1 serving (180 g)3.5 g
64. 64Denny's top sirloin steakRestaurant Foods · 1 steak (107 g)3 g
65. 65Denny's coleslawRestaurant Foods · 1 serving (91 g)2.9 g
66. 66Arroz con lecheRestaurant Foods · 1 serving (283 g)2.9 g
67. 67ColeslawRestaurant Foods · 1 serving (108 g)2.8 g
68. 68Mexican refried beansRestaurant Foods · 1 cup (148 g)2.7 g
69. 69Chinese assorted egg rollsRestaurant Foods · 1 piece (89 g)2.7 g
70. 70Black bean soupRestaurant Foods · 1 cup (246 g)2.5 g
71. 71Latino chicken and rice entreeRestaurant Foods · 1 cup (141 g)2.5 g
72. 72Denny's hash brownsRestaurant Foods · 1 serving (124 g)2.5 g
73. 73Restaurant hash brownsRestaurant Foods · 1 serving (124 g)2.5 g
74. 74Tripe soupRestaurant Foods · 1 cup (200 g)2.2 g
75. 75On The Border refried beansRestaurant Foods · 1 cup (135 g)2.2 g
76. 76Chinese orange chickenRestaurant Foods · 3 pieces (63 g)2.2 g
77. 77TGI Friday's mac and cheeseRestaurant Foods · 1 serving (236 g)2.1 g
78. 78Chinese General Tso's chickenRestaurant Foods · 3 pieces (53 g)2.1 g
79. 79Chinese lemon chickenRestaurant Foods · 3 pieces (73 g)2 g
80. 80Mexican Spanish riceRestaurant Foods · 1 cup (116 g)1.8 g
81. 81Chinese chicken and vegetablesRestaurant Foods · 1 cup (153 g)1.7 g
82. 82Chinese sweet and sour chickenRestaurant Foods · 3 pieces (55 g)1.5 g
83. 83ArepaRestaurant Foods · 1 piece (98 g)1.5 g
84. 84Sweet and sour pork, ChineseRestaurant Foods · 3 pieces (41.8 g)1.5 g
85. 85On The Border Mexican riceRestaurant Foods · 1 cup (114 g)1.3 g
86. 86Rice and black beansRestaurant Foods · 1 cup (146 g)1.3 g
87. 87Rice and pigeonpeasRestaurant Foods · 1 cup (115 g)1.2 g
88. 88Rice and red beansRestaurant Foods · 1 cup (157 g)1.1 g
89. 89Applebee's coleslawRestaurant Foods · 1 serving (76 g)1.1 g
90. 90Chinese vegetable lo mein, without meatRestaurant Foods · 1 cup (136 g)0.81 g
91. 91Chinese vegetable chow meinRestaurant Foods · 1 cup (195 g)0.8 g
92. 92Chinese fried rice without meatRestaurant Foods · 1 cup (133 g)0.78 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.