Foods high in monounsaturated fat

Oil, sunflower, high oleic (70% and over) tops the list with 9.5 g per 100 calories. Ranked from 12,089 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Oil, sunflower, high oleic (70% and over)Fats and Oils9.5 g
2. 2Hazelnut oilFats and Oils8.8 g
3. 3Safflower oil, high oleicFats and Oils8.5 g
4. 4Shortening frying (heavy duty), soybean (hydrogenated), linoleic (less than 1%)Fats and Oils8.3 g
5. 5Macadamia nutsNuts and seeds8.3 g
6. 6Dry roasted macadamia nuts, saltedNut and Seed Products8.3 g
7. 7Dry roasted macadamia nuts, unsaltedNut and Seed Products8.3 g
8. 8Olive oilFats and Oils8.3 g
9. 9Raw macadamia nutsNut and Seed Products8.2 g
10. 10Reduced fat mayonnaise with olive oilMayonnaise8.2 g
11. 11Reduced fat mayonnaise with olive oilFats and Oils8.2 g
12. 12Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)Fats and Oils8.1 g
13. 13High oleic canola oilFats and Oils8.1 g
14. 14Partially hydrogenated canola oilFats and Oils8 g
15. 15Soybean shortening, industrial, bakingFats and Oils8 g
16. 16Avocado oilFats and Oils8 g
17. 17Safflower oilSalad dressings and vegetable oils8 g
18. 18Almond oilSalad dressings and vegetable oils7.9 g
19. 19Almond oilFats and Oils7.9 g
20. 20Green olivesOlives, pickles, pickled vegetables7.8 g
21. 21Canned green pickled olivesFruits and Fruit Juices7.8 g
22. 22Hazelnuts, blanchedNut and Seed Products7.7 g
23. 23Olive oilSalad dressings and vegetable oils7.6 g
24. 24Pork, ground, 72% lean / 28% fat, cooked, crumblesPork Products7.5 g
25. 25Olive tapenadeOlives, pickles, pickled vegetables7.4 g
26. 26HazelnutsNuts and seeds7.3 g
27. 27HazelnutsNut and Seed Products7.3 g
28. 28Hazelnuts, dry roasted, unsaltedNut and Seed Products7.2 g
29. 29Canola oilFats and Oils7.2 g
30. 30Sunflower oilSalad dressings and vegetable oils7 g
31. 31Canola oil with antifoaming agentFats and Oils7 g
32. 32Canola oilSalad dressings and vegetable oils7 g
33. 33Partially hydrogenated soy oilFats and Oils6.9 g
34. 34Canola oil for salads and light fryingFats and Oils6.9 g
35. 35Green Manzanilla olives, stuffed with pimientoFruits and Fruit Juices6.8 g
36. 36Apricot kernel oilFats and Oils6.8 g
37. 37Soybean and palm oil, industrial, icingsFats and Oils6.8 g
38. 38Mustard oilFats and Oils6.7 g
39. 39Partially hydrogenated soy and cottonseed oilFats and Oils6.7 g
40. 40Corn and canola oilFats and Oils6.6 g
41. 41Black olivesOlives, pickles, pickled vegetables6.6 g
42. 42OlivesOlives, pickles, pickled vegetables6.6 g
43. 43Canned ripe olives, small to extra largeFruits and Fruit Juices6.6 g
44. 44Soybean and cottonseed shorteningFats and Oils6.6 g
45. 45Cottonseed and soybean margarine, industrialFats and Oils6.5 g
46. 46Mid-oleic sunflower oilFats and Oils6.5 g
47. 47Peanut oilSalad dressings and vegetable oils6.3 g
48. 48Yogurt spread, 70% fat, stick, with saltFats and Oils6.3 g
49. 49Salted sunflower seed butterNut and Seed Products6.3 g
50. 50Unsalted sunflower seed butterNut and Seed Products6.3 g
51. 51Goose fatFats and Oils6.3 g
52. 52Pam cooking spray, originalFats and Oils6.3 g
53. 53Stuffed olivesOlives, pickles, pickled vegetables6.3 g
54. 54Herring fish oilFats and Oils6.3 g
55. 55Canned ripe olives, jumbo to super colossalFruits and Fruit Juices6.3 g
56. 56Canola Harvest Soft Spread, 80% fatFats and Oils6.2 g
57. 57Dry roasted pecans, saltedNut and Seed Products6.2 g
58. 58Dry roasted pecans, unsaltedNut and Seed Products6.2 g
59. 59Soybean and cottonseed cake shorteningFats and Oils6.1 g
60. 60AvocadoVegetables on a sandwich6.1 g
61. 61Avocado, rawOther vegetables and combinations6.1 g
62. 62Avocados, rawFruits and Fruit Juices6.1 g
63. 63GuacamoleDips, gravies, other sauces6.1 g
64. 64Guacamole with tomatoesDips, gravies, other sauces6 g
65. 65Creamy peanut butter with omega-3Legumes and Legume Products6 g
66. 66Soybean and cottonseed shortening, industrialFats and Oils5.9 g
67. 67PecansNut and Seed Products5.9 g
68. 68Codfish salad, Puerto Rican styleSeafood mixed dishes5.9 g
69. 69California avocados, rawFruits and Fruit Juices5.9 g
70. 70Teaseed oilFats and Oils5.8 g
71. 71Mezzetta Napa Valley Bistro basil pestoSoups, Sauces, and Gravies5.8 g
72. 72Soybean and palm shorteningFats and Oils5.8 g
73. 73Creamy almond butterNut and Seed Products5.8 g
74. 74Pesto sauceDips, gravies, other sauces5.7 g
75. 75Oil roasted almonds, lightly saltedNut and Seed Products5.7 g
76. 76Oil roasted almonds, saltedNut and Seed Products5.7 g
77. 77Oil roasted almonds, unsaltedNut and Seed Products5.7 g
78. 78Oil roasted pecans, saltedNut and Seed Products5.7 g
79. 79Pecans, oil roasted, unsaltedNut and Seed Products5.7 g
80. 80Seafood sauceShellfish5.7 g
81. 81Puerto Rican seasoning with hamMustard and other condiments5.7 g
82. 82Mixed nuts, dry roasted, with peanuts, unsaltedNut and Seed Products5.7 g
83. 83Almonds, blanchedNut and Seed Products5.7 g
84. 84Pecans, halves, rawNut and Seed Products5.6 g
85. 85Australian Wagyu beef seam fat, rawBeef Products5.6 g
86. 86Australian Wagyu beef external fat, rawBeef Products5.6 g
87. 87Liquid coffee creamerCream and cream substitutes5.6 g
88. 88Coffee creamerCream and cream substitutes5.6 g
89. 89Soy liquid coffee creamerCream and cream substitutes5.6 g
90. 90Liquid cream substituteDairy and Egg Products5.6 g
91. 91Smoked goose liver pâté, cannedPoultry Products5.5 g
92. 92Canned smoked goose liver pâtéSausages and Luncheon Meats5.5 g
93. 93AlmondsNuts and seeds5.5 g
94. 94Dry roasted almonds, unsaltedNut and Seed Products5.5 g
95. 95Margarine-like, vegetable oil spread, 60% fat, stick, with saltFats and Oils5.5 g
96. 96Vegetable oil spread, 60% fat, stick, saltedFats and Oils5.5 g
97. 97Almonds, dry roasted, saltedNut and Seed Products5.5 g
98. 98Flavored almondsNuts and seeds5.5 g
99. 99Unsalted almondsNuts and seeds5.5 g
100. 100Salted almondsNuts and seeds5.5 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.