Monounsaturated Fat
fat Unit: g
Monounsaturated fatty acids (MUFAs) have one double bond in their carbon chain and remain liquid at room temperature. They are the predominant fat in olive oil, avocados, and many nuts. Replacing saturated fat with MUFAs in the diet tends to lower LDL cholesterol without reducing HDL, a pattern central to the cardiovascular benefits of the Mediterranean diet.
Reference Daily Intake · per 100g
USDA/NIH DRI · National Academies
Top 20 Foods by Monounsaturated Fat
See all 7017 foods →Reference Daily Intake
No established RDA for this nutrient.
| # | Food | per 100g |
|---|---|---|
| 1 | High Oleic Sunflower Oil | 83.7 g |
| 2 | Hazelnut Oil | 78.0 g |
| 3 | High Oleic Safflower Oil | 75.2 g |
| 4 | Hydrogenated Soybean Frying Shortening | 73.7 g |
| 5 | Olive Oil | 73.0 g |
| 6 | High Oleic Canola Oil | 72.7 g |
| 7 | Natreon Canola Oil (High Oleic, Non-Trans) | 72.0 g |
| 8 | Safflower Oil | 71.6 g |
| 9 | Partially Hydrogenated Canola Deep Fry Oil | 71.1 g |
| 10 | Partially Hydrogenated Soy Shortening for Baking | 71.0 g |
| 11 | Avocado Oil | 70.6 g |
| 12 | Almond Oil | 69.9 g |
| 13 | Extra Light Olive Oil | 66.6 g |
| 14 | Sunflower Oil | 63.4 g |
| 15 | Canola Oil | 62.6 g |
| 16 | Canola Oil with Antifoaming Agent | 62.1 g |
| 17 | Partially Hydrogenated Soy All-Purpose Oil | 61.2 g |
| 18 | Canola Oil for Salads and Light Frying | 61.1 g |
| 19 | Apricot Kernel Oil | 60.0 g |
| 20 | Partially Hydrogenated Soy and Palm Oil for Icings | 59.7 g |