Fatty acids with one double bond, dominated by oleic acid in most foods.
Every figure here is per 100 g of the food, not per serving. That makes foods comparable to each other, but it is not how anyone eats: 100 g of a dried spice and 100 g of a leafy green are very different portions, so a high position in this list does not tell you what a meal contributes.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.
No FDA Daily Value is established for monounsaturated fat, so no % DV is shown.
24 entries with a measured monounsaturated fat value, highest first.
Olea europaea
Oil pressed mechanically from olives without heat or solvents, retaining the phenolic fraction that refining removes. Phenolic…
Persea americana
Oil pressed from the flesh rather than the seed of the avocado, dominated by monounsaturated fat and stable at high cooking…
Macadamia integrifolia
A hard-shelled Australian nut with the highest fat content of any common nut, dominated by monounsaturated fat including the…
Corylus avellana
The round nut of the hazel shrub, mostly grown in Turkey and Italy and largely destined for confectionery. The USDA reference…
Carya illinoinensis
A hickory nut native to North America, close relative of the walnut and similarly rich in unsaturated fat. The USDA reference…
Sesamum indicum
Oil pressed from sesame seeds, sold either as a light-coloured neutral cooking oil or as the dark, strongly flavoured oil pressed…
Prunus dulcis
The edible seed of a stone fruit closely related to the peach, eaten raw, roasted or ground into flour and butter. The USDA…
Arachis hypogaea
Botanically a legume that ripens underground, not a tree nut, though its fat content and culinary use put it with the nuts. The…
Bertholletia excelsa
Large seeds harvested from wild Amazonian trees, notable for concentrating selenium from the soil to a degree no other common…
Anacardium occidentale
The kidney-shaped seed that grows beneath the cashew apple, always sold shelled and heat-treated because the shell contains…
Cream churned until the fat globules coalesce and separate from the buttermilk, leaving a product that is overwhelmingly fat.…
Pistacia vera
The green seed of a small desert tree, usually sold roasted in a split shell. The USDA reference entry is for the raw kernel…
Sesamum indicum
Small oil-rich seeds used whole, toasted, or ground into tahini across the Middle East, Africa and East Asia. The USDA reference…
Helianthus annuus
The hulled kernels of the sunflower, one of the densest common food sources of vitamin E. The USDA reference entry is for the…
Linum usitatissimum
Cold-pressed oil from flaxseed and the most concentrated common dietary source of the plant omega-3 ALA. Pressing leaves the…
Cucurbita pepo
The hulled green kernels of certain pumpkin and squash varieties, eaten raw or roasted. The USDA reference entry is for the dried…
Cuminum cyminum
The dried seed of Cuminum cyminum, used whole or ground across South Asian, Middle Eastern and Latin American cooking. The USDA…
Coriandrum sativum
The dried fruit of Coriandrum sativum, the same plant whose leaves are sold as cilantro, though the seed tastes citrusy and warm…
Gallus gallus domesticus
The fat-soluble half of the egg, carrying essentially all of its fat, cholesterol, fat-soluble vitamins, choline and carotenoid…
Persea americana
A large single-seeded berry with dense, oily flesh, unusual among fruits for being mostly fat rather than carbohydrate. It ripens…
Juglans regia
The wrinkled kernel of the walnut tree, unusual among common nuts for being dominated by polyunsaturated rather than…
Linum usitatissimum
The seed of the flax plant, sold whole, ground or pressed for oil, and the densest common dietary source of plant lignans. The…
A hard cheese aged a year or more, during which enzymes break down protein into free amino acids and the crystalline tyrosine…
Cocos nucifera
Fat extracted from coconut flesh, solid below about 24 degrees Celsius and dominated by saturated fatty acids, principally lauric…