Oleic acid Foods high in oleic acid and how much you need · Fatty acids

Most in a serving: Pork, jowl

There's no official daily target for oleic acid.

Among plant foods, hazelnut, hazelnut oil and almond butter have the most oleic acid per serving. Among animal foods, the most are in pork, jowl; eel and cheese, mexican, queso cotija.

Plant sources

Also high in it

Are you getting enough oleic acid?

Knowing where oleic acid comes from is one part of the puzzle. Nutriely adds it up across your day against your own targets, shows which foods it came from and how it fits with every other nutrient.

Think you know basic nutrition? Take the quiz

Foods highest in oleic acid

Ranked from 1,167 foods in our catalog, one entry per food.

1

Pork, jowl, raw 25,645 mg

serving (85 g) · Offal dishes
2

Beef, suet, raw 24,531 mg

serving (85 g) · Offal dishes
3

Veal, breast, separable fat, cooked 19,397 mg

serving (85 g) · Steaks and chops
4

Duck, domesticated, meat and skin, raw 18,403 mg

serving (110 g) · Chicken and other birds
5

Pork ribs, fried 17,479 mg

serving (85 g) · Steaks and chops
6

Hazelnut 14,105 mg

serving (30 g) · Nuts, seeds and dried fruits
7

Macadamia nut 13,127 mg

serving (30 g) · Nuts, seeds and dried fruits
8

Pesto sauce, herb sauce 12,695 mg

serving (63 g) · Condiments
9

Pecan 12,178 mg

serving (30 g) · Nuts, seeds and dried fruits
10

Hazelnut oil 10,581 mg

tbsp (13.6 g) · Oils
11

Almond butter 10,371 mg

serving (32 g) · Condiments
12

Eel 9,966 mg

serving (110 g) · Fish
13

Pork chop, grilled 9,732 mg

serving (85 g) · Steaks and chops
14

Avocado oil 9,504 mg

tbsp (14 g) · Oils
15

Almond oil 9,438 mg

tbsp (13.6 g) · Oils
16

Aubergine, eggplant, fried 8,812 mg

serving (85 g) · Cooked vegetables
17

Chicken, grilled 8,795 mg

serving (85 g) · Chicken and other birds
18

Lamb, tongue, cooked, braised 7,854 mg

serving (85 g) · Offal dishes
19

Salami 7,212 mg

serving (55 g) · Cold cuts, sausages
20

Salmon, farmed 6,938 mg

serving (110 g) · Fish
21

Mayonnaise, 80% fat 6,832 mg

serving (15 g) · Salad dressings and mayonnaises
22

Chicken nuggets, deep-fried, lactose-free 6,755 mg

serving (85 g) · Poultry dishes
23

Chicken leg and thigh with skin, grilled 6,547 mg

serving (85 g) · Chicken and other birds
24

Tahini, sesami seed butter 6,510 mg

serving (30 g) · Condiments
25

Pork and beef, canned 6,422 mg

serving (85 g) · Meat products
26

Spinach, fried 6,311 mg

serving (85 g) · Cooked vegetables
27

Cooking fat, average 6,194 mg

serving (15 g) · Cooking and industrial fat
28

Kale, fried 6,094 mg

serving (85 g) · Cooked vegetables
29

Croissant, home-made 5,947 mg

serving (55 g) · Savoury bakery
30

Avocado 5,886 mg

serving (50 g) · Fruits
31

Plantains, green, fried 5,709 mg

serving (140 g) · Fruit and berry dishes other than pies
32

French fries, deep-fried 5,421 mg

serving (70 g) · Fried potatoes, French fries
33

Rainbow trout, fried 5,193 mg

serving (85 g) · Fish
34

Frankfurter, fried 5,146 mg

serving (55 g) · Sausages
35

Lamprey, smoked 4,983 mg

serving (55 g) · Fish products
36

Salmon in oil, canned 4,960 mg

serving (85 g) · Fish products
37

Almond flour 4,920 mg

serving (15 g) · Flour
38

Chorizo, fried without fat 4,805 mg

serving (55 g) · Sausages
39

Cocoa butter 4,461 mg

tbsp (13.6 g) · Cooking and industrial fat
40

Popcorn, cooking oil 4,252 mg

serving (30 g) · Savoury snacks
41

Cheese, mexican, queso cotija 4,195 mg

serving (55 g) · Cheese, ripened cheese
42

Squid, deep-fried 4,173 mg

serving (85 g) · Crustaceans and molluscs
43

Margarine 60%, average 4,127 mg

serving (15 g) · Margarine and fat spread >= 55%
44

Margarine 80%, cooking margarine, average 3,840 mg

tbsp (14 g) · Cooking and industrial fat
45

Rice cooking cream 3,836 mg

serving (240 g) · Cream
46

Lard, animal fat 3,831 mg

tbsp (12.8 g) · Animal fat
47

Mollusks, clam, mixed species, cooked, breaded and fried 3,801 mg

serving (85 g) · Crustaceans and molluscs
48

Groat sausage, fried 3,798 mg

serving (55 g) · Sausages
49

Tallow, beef fat 3,679 mg

tbsp (12.8 g) · Animal fat
50

Champignon, fried 3,667 mg

serving (85 g) · Mushroom

Monounsaturated fatty acids

Looking for something else? Browse the food catalog or all nutrients.

Start learning with Nutriely.

Free to download and free to use. Try Premium free for 7 days when you want the full picture.

See how it works

Oleic acid Foods high in oleic acid and how much you need · Fatty acids

Plant sources

Also high in it

Foods highest in oleic acid

Related nutrients

Start learning with Nutriely.