Lipidsg

Foods Rich in Monounsaturated Fat

Discover the best food sources of Monounsaturated Fat, ranked by amount per 100g.

IFCT · INDB · USDA · CoFID · Ciqual · AFCD

Top 30 Foods Rich in Monounsaturated Fat

Ranked by g per 100g edible portion. Filter by food origin or dietary preference.

#	Food	g/100g	% DV	DB
1	Oil, sunflower, high oleic (70% and over)	84	—	USDA
2	Macadamia oil	81	—	AFCD
3	Hazelnut oil	78	—	USDA
4	Hazelnut oil	77	—	CoFID
5	Hazelnut oil	75	—	Ciqual
6	Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce)	75	—	USDA
7	Shortening frying (heavy duty), soybean (hydrogenated), linoleic (less than 1%)	74	—	USDA
8	Olive oil, extra virgin	73	—	Ciqual
9	Oil, olive, salad or cooking	73	—	USDA
10	Olive oil	73	—	CoFID
11	Oil, industrial, canola, high oleic	73	—	USDA
12	Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)	72	—	USDA
13	Oil, industrial, canola (partially hydrogenated) oil for deep fat frying	71	—	USDA
14	Shortening, industrial, soy (partially hydrogenated ) for baking and confections	71	—	USDA
15	Avocado oil	71	—	USDA
16	Avocado oil	70	—	AFCD
17	Olive oil	70	—	AFCD
18	Almond oil	70	—	USDA
19	Almond oil	70	—	Ciqual
20	Mustard oil	67	—	IFCT
21	Almond oil	65	—	AFCD
22	Avocado oil	65	—	Ciqual
23	Peanut oil	64	—	Ciqual
24	Canola oil	63	—	USDA
25	Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying	62	—	USDA
26	Oil, mustard seed	62	—	AFCD
27	Oil, industrial, canola for salads, woks and light frying	61	—	USDA
28	Oil, industrial, soy ( partially hydrogenated), all purpose	61	—	USDA
29	Homemade mayonnaise	61	—	CoFID
30	Salted macadamia nuts	61	—	CoFID

IFCT 2017 · INDB · USDA FoodData Central · per 100g edible portion% DV based on ICMR 2020 RDA