Foods high in monounsaturated fat

Extra virgin olive oil tops the list with 62.8 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. 1Extra virgin olive oilFats and Oils · 100 milliliter (90.7 g)62.8 g
  2. 2Canola oilFats and Oils · 100 milliliter (90.9 g)56.9 g
  3. 3Oil roasted almonds, lightly saltedNut and Seed Products · 1 cup whole kernels (157 g)54.6 g
  4. 4Oil roasted almonds, saltedNut and Seed Products · 1 cup whole kernels (157 g)54.6 g
  5. 5Oil roasted almonds, unsaltedNut and Seed Products · 1 cup whole kernels (157 g)54.6 g
  6. 6Oil roasted mixed nuts, no peanuts, saltedNut and Seed Products · 1 cup (144 g)47.7 g
  7. 7Mixed nuts, oil roasted, without peanuts, unsaltedNut and Seed Products · 1 cup (144 g)47.7 g
  8. 8Oil roasted pecans, saltedNut and Seed Products · 1 cup (110 g)45.1 g
  9. 9Pecans, oil roasted, unsaltedNut and Seed Products · 1 cup (110 g)45.1 g
  10. 10Hard soybean margarineFats and Oils · 1 stick (113 g)44.4 g
  11. 11Almond pasteNuts and seeds · 1 cup, well packed (227 g)40.9 g
  12. 12Almond pasteNut and Seed Products · 1 cup, firmly packed (227 g)40.9 g
  13. 13Dry-roasted peanuts, without saltLegumes and Legume Products · 1 cup (146 g)38.2 g
  14. 14Oil roasted mixed nuts with peanuts, saltedNut and Seed Products · 1 cup (134 g)38.2 g
  15. 15Mixed nuts, oil roasted, with peanuts, unsaltedNut and Seed Products · 1 cup (134 g)38.2 g
  16. 16Peanuts, oil-roasted, with saltLegumes and Legume Products · 1 cup, chopped (144 g)37.4 g
  17. 17Peanuts, oil-roasted, unsaltedLegumes and Legume Products · 1 cup, (144 g)37.4 g
  18. 18Virginia peanuts, rawLegumes and Legume Products · 1 cup (146 g)37.3 g
  19. 19Puerto Rican seasoning with hamMustard and other condiments · 1 cup (240 g)36.5 g
  20. 20Virginia peanuts, oil-roasted, with saltLegumes and Legume Products · 1 cup (143 g)36.1 g
  21. 21Virginia peanuts, oil-roasted, without saltLegumes and Legume Products · 1 cup (143 g)36.1 g
  22. 22Raw peanutsLegumes and Legume Products · 1 cup (146 g)35.7 g
  23. 23Pork backfat, rawPork Products · 3 oz (85 g)35.7 g
  24. 24Graham cracker pie shellCakes and pies · 1 pie shell (9" dia) (210 g)35.5 g
  25. 25Pork, bacon, rendered fat, cookedPork Products · 3 oz (85 g)35.2 g
  26. 26Oil roasted cashews, saltedNut and Seed Products · 1 cup, whole (129 g)33.4 g
  27. 27Cashews, oil roasted, unsaltedNut and Seed Products · 1 cup, whole (129 g)33.4 g
  28. 28Deep dish pie crust, frozen, bakedBaked Products · 1 pie crust (average weight) (202 g)33.2 g
  29. 29Valencia peanuts, oil-roasted, with saltLegumes and Legume Products · 1 cup (144 g)33.2 g
  30. 30Valencia peanuts, oil-roasted, without saltLegumes and Legume Products · 1 cup (144 g)33.2 g
  31. 31Deep dish pie crust, frozen, unbaked, enriched flourBaked Products · 1 pie crust (average weight) (225 g)32.6 g
  32. 32Spanish peanuts, rawLegumes and Legume Products · 1 cup (146 g)32.6 g
  33. 33Oil-roasted Spanish peanuts, saltedLegumes and Legume Products · 1 cup (147 g)32.4 g
  34. 34Spanish peanuts, oil-roasted, without saltLegumes and Legume Products · 1 cup (147 g)32.4 g
  35. 35Salt pork, rawPork Products · 3 oz (85 g)32.2 g
  36. 36Valencia peanuts, rawLegumes and Legume Products · 1 cup (146 g)31.3 g
  37. 37Pork Polish sausageSausages and Luncheon Meats · 1 sausage (10" long x 1-1/4" dia) (227 g)30.7 g
  38. 38Puerto Rican shrimp in garlic sauceSeafood mixed dishes · 1 cup (212 g)30.6 g
  39. 39Australian Wagyu beef external fat, rawBeef Products · 3 oz (85 g)30.4 g
  40. 40Australian Wagyu beef seam fat, rawBeef Products · 3 oz (85 g)29.9 g
  41. 41Pecan pieCakes and pies · 1 large slice (250 g)28.8 g
  42. 42Chocolate-covered almondsCandy containing chocolate · 1 cup (160 g)28.1 g
  43. 43Australian Wagyu beef, external fat, rawBeef Products · 3 oz (85 g)26.8 g
  44. 44Chocolate pie crust, readyBaked Products · 1 crust (182 g)26.4 g
  45. 45Beef fat, rawBeef Products · 3 oz (85 g)26.3 g
  46. 46Australian Wagyu beef, seam fat, rawBeef Products · 3 oz (85 g)26.3 g
  47. 47Raw cookie doughCookies and brownies · 1 cup (250 g)26.1 g
  48. 48Margarine spread, 35-39% fat, tubFats and Oils · 1 cup (232 g)26 g
  49. 49Beef fat, cookedBeef Products · 3 oz (85 g)25.9 g
  50. 50Raw chicken fatPoultry Products · 3 oz (85 g)25.8 g
  51. 51Corn oilFats and Oils · 100 milliliter (91.3 g)25.3 g
  52. 52Pork fat from ham and picnic, roastedPork Products · 3 oz (85 g)25.2 g
  53. 53Pork, ground, 72% lean / 28% fat, cooked, crumblesPork Products · 3 oz (85 g)25.2 g
  54. 54Pork fat from ham and picnic, unheatedPork Products · 3 oz (85 g)25 g
  55. 55Lamb, fat, 1/4" trim, choice, rawLamb, Veal, and Game Products · 3 oz (85 g)24.7 g
  56. 56Pork, fresh, fat, cookedPork Products · 3 oz (85 g)24.6 g
  57. 57Double cheeseburger, fast food, 2 largeBurgers · 1 double cheeseburger (330 g)24.4 g
  58. 58Double cheeseburger, white bun, 2 largeBurgers · 1 double cheeseburger (330 g)24.4 g
  59. 59Double cheeseburger, wheat bun, 2 largeBurgers · 1 double cheeseburger (330 g)24.4 g
  60. 60Veal fat, rawLamb, Veal, and Game Products · 3 oz (85 g)24.2 g
  61. 61Pork fat, rawPork Products · 3 oz (85 g)23.8 g
  62. 62Veal fat, cookedLamb, Veal, and Game Products · 3 oz (85 g)23.8 g
  63. 63Australian lamb, fresh, fat, rawLamb, Veal, and Game Products · 3 oz (85 g)23.8 g
  64. 64Chocolate-covered peanutsCandy containing chocolate · 1 cup (160 g)23.7 g
  65. 65Pie crust, refrigerated, bakedBaked Products · 1 pie crust (198 g)23.4 g
  66. 66Pie crust, refrigerated, unbakedBaked Products · 1 pie crust (average weight) (229 g)23.4 g
  67. 67Italian sandwich or sub, restaurantDeli and cured meat sandwiches · 1 large (295 g)23.2 g
  68. 68Pie shellCakes and pies · 1 pie shell (9" dia) (170 g)23.1 g
  69. 69Veal breast, fat, cookedLamb, Veal, and Game Products · 3 oz (85 g)22.4 g
  70. 70Chocolate chipsCandy containing chocolate · 1 cup (225 g)22.4 g
  71. 71Australian lamb, fresh, fat, cookedLamb, Veal, and Game Products · 3 oz (85 g)22.4 g
  72. 72New Zealand lamb, fat, frozen, rawLamb, Veal, and Game Products · 3 oz (85 g)22 g
  73. 73Fast food double hamburger, largeBurgers · 1 double hamburger (290 g)21.9 g
  74. 74Double hamburger on white bun, largeBurgers · 1 double hamburger (290 g)21.9 g
  75. 75Double hamburger on wheat bun, largeBurgers · 1 double hamburger (290 g)21.8 g
  76. 76Puerto Rican style stewed seasoned ground beefMeat mixed dishes · 1 cup (200 g)21.8 g
  77. 77Smoked goose liver pâté, cannedPoultry Products · 3 oz (85 g)21.8 g
  78. 78New Zealand beef subcutaneous fat, cookedBeef Products · 3 oz (85 g)21.5 g
  79. 79Movie theater popcorn with butterPopcorn · 1 medium order (182 g)21.2 g
  80. 80Unsweetened baking chocolate, squaresSweets · 1 cup, grated (132 g)21.2 g
  81. 81Pork, fresh, with added solution, cookedPork Products · 3 oz (85 g)21.2 g
  82. 82Veal external fat, rawLamb, Veal, and Game Products · 3 oz (85 g)21.1 g
  83. 83Frozen standard pie crust, ready-to-bakeBaked Products · 1 pie crust (average weight of 1 frozen crust) (173 g)21 g
  84. 84New Zealand beef subcutaneous fat, rawBeef Products · 3 oz (85 g)21 g
  85. 85Pork belly, rawPork Products · 3 oz (85 g)21 g
  86. 86Baked frozen standard pie crustBaked Products · 1 pie crust (average weight of 1 baked crust) (154 g)20.9 g
  87. 87Egg and sausage croissant sandwichEgg/breakfast sandwiches · 1 large (270 g)20.8 g
  88. 88Lamb, fat, 1/4" trim, choice, cookedLamb, Veal, and Game Products · 3 oz (85 g)20.7 g
  89. 89Hot dogs with tomato sauceMeat mixed dishes · 1 cup (244 g)20.6 g
  90. 90Cured ham, boneless, fat, unheatedPork Products · 3 oz (85 g)20.3 g
  91. 91Veal external fat, cookedLamb, Veal, and Game Products · 3 oz (85 g)20.3 g
  92. 92Cured ham, boneless, fat, heatedPork Products · 3 oz (85 g)20.2 g
  93. 93Vanilla wafer pie crust, chilledBaked Products · 1 cup (129 g)20.2 g
  94. 94Soybean oilFats and Oils · 100 milliliter (91.3 g)20.2 g
  95. 95Stewed chitterlings, Puerto Rican styleMeat mixed dishes · 1 cup (240 g)20 g
  96. 96Sausage with tomato sauceMeat mixed dishes · 1 cup (248 g)20 g
  97. 97Stewed goat, Puerto Rican styleMeat mixed dishes · 1 cup (177 g)19.8 g
  98. 98McDonald's Big BreakfastFast Foods · 1 item 9.5 oz (269 g)19.8 g
  99. 99Green plantain with cracklings, Puerto Rican styleOther starchy vegetables · 1 cup (200 g)19.8 g
  100. 100Avocados, rawFruits and Fruit Juices · 1 avocado, NS as to Florida or California (201 g)19.7 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.