Foods high in monounsaturated fat

Oil, sunflower, high oleic (70% and over) tops the list with 182 g per serving. 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 Oils · 1 cup (218 g)182 g
2. 2Hazelnut oilFats and Oils · 1 cup (218 g)170 g
3. 3Safflower oil, high oleicFats and Oils · 1 cup (218 g)164 g
4. 4Safflower oilSalad dressings and vegetable oils · 1 cup (224 g)160 g
5. 5High oleic canola oilFats and Oils · 1 cup (218 g)159 g
6. 6Olive oilFats and Oils · 1 cup (216 g)158 g
7. 7Almond oilSalad dressings and vegetable oils · 1 cup (224 g)157 g
8. 8Partially hydrogenated canola oilFats and Oils · 1 cup (218 g)155 g
9. 9Avocado oilFats and Oils · 1 cup (218 g)154 g
10. 10Olive oilSalad dressings and vegetable oils · 1 cup (224 g)153 g
11. 11Almond oilFats and Oils · 1 cup (218 g)152 g
12. 12Shortening frying (heavy duty), soybean (hydrogenated), linoleic (less than 1%)Fats and Oils · 1 cup (205 g)151 g
13. 13Soybean shortening, industrial, bakingFats and Oils · 1 cup (205 g)146 g
14. 14Sunflower oilSalad dressings and vegetable oils · 1 cup (224 g)142 g
15. 15Canola oilSalad dressings and vegetable oils · 1 cup (224 g)140 g
16. 16Canola oil with antifoaming agentFats and Oils · 1 cup (218 g)135 g
17. 17Partially hydrogenated soy oilFats and Oils · 1 cup (218 g)134 g
18. 18Canola oil for salads and light fryingFats and Oils · 1 cup (218 g)133 g
19. 19Corn and canola oilFats and Oils · 1 cup (224 g)131 g
20. 20Apricot kernel oilFats and Oils · 1 cup (218 g)131 g
21. 21Soybean and palm oil, industrial, icingsFats and Oils · 1 cup (218 g)130 g
22. 22Mustard oilFats and Oils · 1 cup (218 g)129 g
23. 23Partially hydrogenated soy and cottonseed oilFats and Oils · 1 cup (218 g)129 g
24. 24Peanut oilSalad dressings and vegetable oils · 1 cup (224 g)128 g
25. 25Mid-oleic sunflower oilFats and Oils · 1 cup (218 g)125 g
26. 26Herring fish oilFats and Oils · 1 cup (218 g)123 g
27. 27Soybean and cottonseed shorteningFats and Oils · 1 cup (205 g)119 g
28. 28Goose fatFats and Oils · 1 cup (205 g)116 g
29. 29Teaseed oilFats and Oils · 1 cup (218 g)112 g
30. 30Soybean and cottonseed cake shorteningFats and Oils · 1 cup (205 g)111 g
31. 31Soybean and palm shorteningFats and Oils · 1 cup (205 g)104 g
32. 32Cod liver oilFats and Oils · 1 cup (218 g)102 g
33. 33Partially hydrogenated sunflower oilFats and Oils · 1 cup (218 g)101 g
34. 34Peanut oilFats and Oils · 1 cup (216 g)99.8 g
35. 35Sunflower oil, linoleic (less than 60%)Fats and Oils · 1 cup (218 g)99 g
36. 36Sheanut oilFats and Oils · 1 cup (218 g)95.9 g
37. 37Vegetable oilSalad dressings and vegetable oils · 1 cup (224 g)94.9 g
38. 38Partially hydrogenated soybean oilFats and Oils · 1 cup (218 g)93.7 g
39. 39Chicken fatFats and Oils · 1 cup (205 g)91.6 g
40. 40Partially hydrogenated soybean oil, industrialFats and Oils · 1 cup (218 g)91.4 g
41. 41Soybean-cottonseed shorteningFats and Oils · 1 cup (205 g)91.2 g
42. 42Lard and vegetable oil shorteningFats and Oils · 1 cup (205 g)91 g
43. 4380% fat margarine, unsaltedFats and Oils · 1 cup (229 g)89 g
44. 44Sesame oilSalad dressings and vegetable oils · 1 cup (224 g)88.9 g
45. 45Margarine, regular, 80% fat, composite, stick, with saltFats and Oils · 1 cup (227 g)88.3 g
46. 46Margarine, 80% fat, stick, saltedFats and Oils · 1 cup (227 g)88.3 g
47. 4780% fat margarine, without saltFats and Oils · 1 cup (227 g)88.3 g
48. 48Turkey fatFats and Oils · 1 cup (205 g)87.9 g
49. 49Partially hydrogenated soy oilFats and Oils · 1 cup (218 g)87.8 g
50. 50Soybean and palm household shorteningFats and Oils · 1 cup (205 g)87.1 g
51. 51Stick margarineMargarine · 1 cup (224 g)87.1 g
52. 52LardButter and animal fats · 1 cup (192 g)86.6 g
53. 53Sesame oilFats and Oils · 1 cup (218 g)86.5 g
54. 54Beef tallowFats and Oils · 1 cup (205 g)85.7 g
55. 55Rice bran oilFats and Oils · 1 cup (218 g)85.7 g
56. 56Partially hydrogenated soy oilFats and Oils · 1 cup (227 g)85 g
57. 57Soybean shortening, industrial, liquidFats and Oils · 1 cup (218 g)84.7 g
58. 58Vegetable shorteningFats and Oils · 1 cup (205 g)84.4 g
59. 59Cupu assu oilFats and Oils · 1 cup (218 g)84.4 g
60. 60Soybean and corn shortening, industrial, fryingFats and Oils · 1 cup (205 g)83.7 g
61. 61Lard and vegetable oil shorteningFats and Oils · 1 cup (205 g)83.4 g
62. 62Hydrogenated palm frying shorteningFats and Oils · 1 cup (205 g)83.2 g
63. 63Margarine, regular, 80% fat, composite, tub, with saltFats and Oils · 1 cup (227 g)82.7 g
64. 64Margarine, regular, 80% fat, composite, tub, without saltFats and Oils · 1 cup (227 g)82.7 g
65. 65Salted almond butterNut and Seed Products · 1 cup (250 g)81.1 g
66. 66Plain unsalted almond butterNut and Seed Products · 1 cup (250 g)81.1 g
67. 67Palm oilFats and Oils · 1 cup (216 g)79.9 g
68. 68Animal fat or drippingsButter and animal fats · 1 cup (192 g)79.2 g
69. 69ShorteningMargarine · 1 cup (192 g)79.1 g
70. 70Beef tallow and cottonseed shorteningFats and Oils · 1 cup (205 g)78.9 g
71. 71Raw macadamia nutsNut and Seed Products · 1 cup, whole or halves (134 g)78.9 g
72. 72Macadamia nutsNuts and seeds · 1 cup (132 g)78.2 g
73. 73Dry roasted macadamia nuts, saltedNut and Seed Products · 1 cup, whole or halves (132 g)78.2 g
74. 74Dry roasted macadamia nuts, unsaltedNut and Seed Products · 1 cup, whole or halves (132 g)78.2 g
75. 75Oat oilFats and Oils · 1 cup (218 g)76.5 g
76. 76Partially hydrogenated soy oilFats and Oils · 1 cup (218 g)75.5 g
77. 77Soybean shortening for cakesFats and Oils · 1 cup (205 g)74.9 g
78. 78Sardine oilFats and Oils · 1 cup (218 g)73.8 g
79. 79Cocoa butterFats and Oils · 1 cup (218 g)71.7 g
80. 80Oil or table fatMargarine · 1 cup (224 g)69.7 g
81. 81Soybean oil and butter blendFats and Oils · 1 cup (227 g)68.8 g
82. 82Reduced fat mayonnaise with olive oilFats and Oils · 1 cup (232 g)68.5 g
83. 83Margarine-like, vegetable oil spread, 60% fat, stick, with saltFats and Oils · 1 cup (229 g)67.9 g
84. 84Soybean and cottonseed shorteningFats and Oils · 1 cup (205 g)67.7 g
85. 85Smooth peanut butter, with saltLegumes and Legume Products · 1 cup (258 g)66.9 g
86. 86Smooth style peanut butter, without saltLegumes and Legume Products · 1 cup (258 g)66.9 g
87. 87Reduced fat mayonnaise with olive oilMayonnaise · 1 cup (220 g)65 g
88. 88Fractionated palm confectionery shorteningFats and Oils · 1 cup (218 g)64.5 g
89. 89GheeButter and animal fats · 1 cup (224 g)64.4 g
90. 90Soybean and cottonseed oilFats and Oils · 1 cup (218 g)64.3 g
91. 91Smooth fortified peanut butterLegumes and Legume Products · 1 cup (258 g)64.1 g
92. 92Salmon fish oilFats and Oils · 1 cup (218 g)63.3 g
93. 93Ultra low linolenic soybean oilFats and Oils · 1 cup (218 g)62.9 g
94. 94Chunky fortified peanut butterLegumes and Legume Products · 1 cup (258 g)62.9 g
95. 95Extra virgin olive oilFats and Oils · 100 milliliter (90.7 g)62.8 g
96. 96Corn oilSalad dressings and vegetable oils · 1 cup (224 g)62 g
97. 97HazelnutsNuts and seeds · 1 cup (135 g)61.6 g
98. 98Soybean, palm, cottonseed shorteningFats and Oils · 1 cup (205 g)60.6 g
99. 99Corn oilFats and Oils · 1 cup (218 g)60.1 g
100. 100Chunky peanut butter, with saltLegumes and Legume Products · 1 cup (258 g)59.7 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.