Monounsaturated fatty acids Foods high in monounsaturated fatty acids and how much you need · Fatty acids

Most in a serving: Pork, jowl

There's no official daily target for monounsaturated fatty acids.

Among plant foods, macadamia nut, hazelnut oil and almond butter have the most monounsaturated fatty acids per serving. Among animal foods, the most are in pork, jowl; eel and cheese, mexican, queso cotija.

Plant sources

Also high in it

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Foods highest in monounsaturated fatty acids

Ranked from 1,210 foods in our catalog, one entry per food.

1

Pork, jowl, raw 28 g

serving (85 g) · Offal dishes
2

Beef, suet, raw 26.8 g

serving (85 g) · Offal dishes
3

Veal, breast, separable fat, cooked 22.4 g

serving (85 g) · Steaks and chops
4

Duck, domesticated, meat and skin, raw 20.6 g

serving (110 g) · Chicken and other birds
5

Pork ribs, fried 20.1 g

serving (85 g) · Steaks and chops
6

Macadamia nut 17.7 g

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

Eel 14.6 g

serving (110 g) · Fish
8

Hazelnut 14.2 g

serving (30 g) · Nuts, seeds and dried fruits
9

Pesto sauce, herb sauce 13.2 g

serving (63 g) · Condiments
10

Pecan 12.2 g

serving (30 g) · Nuts, seeds and dried fruits
11

Hazelnut oil 10.6 g

tbsp (13.6 g) · Oils
12

Almond butter 10.5 g

serving (32 g) · Condiments
13

Pork chop, grilled 10.1 g

serving (85 g) · Steaks and chops
14

Avocado oil 9.9 g

tbsp (14 g) · Oils
15

Chicken, grilled 9.8 g

serving (85 g) · Chicken and other birds
16

Almond oil 9.5 g

tbsp (13.6 g) · Oils
17

Aubergine, eggplant, fried 9.1 g

serving (85 g) · Cooked vegetables
18

Salmon, farmed 8.9 g

serving (110 g) · Fish
19

Lamb, tongue, cooked, braised 8.5 g

serving (85 g) · Offal dishes
20

Salami 7.9 g

serving (55 g) · Cold cuts, sausages
21

Chicken leg and thigh with skin, grilled 7.8 g

serving (85 g) · Chicken and other birds
22

Pork and beef, canned 7.4 g

serving (85 g) · Meat products
23

Lamprey, smoked 7.3 g

serving (55 g) · Fish products
24

Chicken nuggets, deep-fried, lactose-free 7.2 g

serving (85 g) · Poultry dishes
25

Mayonnaise, 80% fat 7.1 g

serving (15 g) · Salad dressings and mayonnaises
26

Rainbow trout, fried 7.1 g

serving (85 g) · Fish
27

Spinach, fried 6.5 g

serving (85 g) · Cooked vegetables
28

Tahini, sesami seed butter 6.5 g

serving (30 g) · Condiments
29

Cooking fat, average 6.5 g

serving (15 g) · Cooking and industrial fat
30

Kale, fried 6.3 g

serving (85 g) · Cooked vegetables
31

Avocado 6.3 g

serving (50 g) · Fruits
32

Salmon in oil, canned 6.3 g

serving (85 g) · Fish products
33

Plantains, green, fried 6.1 g

serving (140 g) · Fruit and berry dishes other than pies
34

Croissant, home-made 6.1 g

serving (55 g) · Savoury bakery
35

French fries, deep-fried 5.6 g

serving (70 g) · Fried potatoes, French fries
36

Frankfurter, fried 5.6 g

serving (55 g) · Sausages
37

Almond flour 5.5 g

serving (15 g) · Flour
38

Chorizo, fried without fat 5.3 g

serving (55 g) · Sausages
39

Herring, pickled, canned 4.7 g

serving (85 g) · Fish products
40

Cheese, mexican, queso cotija 4.6 g

serving (55 g) · Cheese, ripened cheese
41

Cocoa butter 4.5 g

tbsp (13.6 g) · Cooking and industrial fat
42

Avocado with skin and stone 4.5 g

serving (50 g) · Fruits
43

Popcorn, cooking oil 4.4 g

serving (30 g) · Savoury snacks
44

Squid, deep-fried 4.3 g

serving (85 g) · Crustaceans and molluscs
45

Margarine 60%, average 4.2 g

serving (15 g) · Margarine and fat spread >= 55%
46

Lard, animal fat 4.2 g

tbsp (12.8 g) · Animal fat
47

Groat sausage, fried 4.1 g

serving (55 g) · Sausages
48

Tallow, beef fat 4 g

tbsp (12.8 g) · Animal fat
49

Margarine 80%, cooking margarine, average 3.9 g

tbsp (14 g) · Cooking and industrial fat
50

Yoghurt, turkish/greek, 10% fat 3.9 g

serving (170 g) · Yoghurt

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Monounsaturated fatty acids Foods high in monounsaturated fatty acids and how much you need · Fatty acids

Plant sources

Also high in it

Foods highest in monounsaturated fatty acids

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Related nutrients

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