Monounsaturated Fat
Heart-healthy fat that may lower LDL cholesterol. Found in olive oil, avocados, and nuts.
No established daily requirement for this nutrient.
Top Foods Highest in Monounsaturated Fat
Amount per 100g serving. Values in g per 100g.
Foods Highest in Monounsaturated Fat (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Oil, sunflower, high oleic (70% and over) | 83.7 g | Fats and Oils |
| 2 | Oil, hazelnut | 78.0 g | Fats and Oils |
| 3 | Shortening frying (heavy duty), soybean (hydrogenated), lino | 73.7 g | Fats and Oils |
| 4 | Oil, industrial, canola, high oleic | 72.7 g | Fats and Oils |
| 5 | Oil, vegetable, Natreon canola, high stability, non trans, h | 72.0 g | Fats and Oils |
| 6 | Oil, safflower, salad or cooking, high oleic (primary safflo | 71.6 g | Fats and Oils |
| 7 | Oil, industrial, canola (partially hydrogenated) oil for dee | 71.1 g | Fats and Oils |
| 8 | Shortening, industrial, soy (partially hydrogenated ) for ba | 71.0 g | Fats and Oils |
| 9 | Oil, avocado | 70.4 g | Fats and Oils |
| 10 | Oil, olive, salad or cooking | 70.2 g | Fats and Oils |
| 11 | Oil, almond | 69.9 g | Fats and Oils |
| 12 | Oil, canola | 62.6 g | Fats and Oils |
| 13 | Oil, industrial, canola with antifoaming agent, principal us | 62.1 g | Fats and Oils |
| 14 | Oil, industrial, soy ( partially hydrogenated), all purpose | 61.2 g | Fats and Oils |
| 15 | Oil, industrial, canola for salads, woks and light frying | 61.1 g | Fats and Oils |
| 16 | Oil, apricot kernel | 60.0 g | Fats and Oils |
| 17 | Oil, industrial, soy (partially hydrogenated ), palm, princi | 59.7 g | Fats and Oils |
| 18 | Nuts, macadamia nuts, dry roasted, without salt added | 59.3 g | Nut and Seed Products |
| 19 | Nuts, macadamia nuts, dry roasted, with salt added | 59.3 g | Nut and Seed Products |
| 20 | Oil, mustard | 59.2 g | Fats and Oils |
Health Effects of Monounsaturated Fat
Monounsaturated fats (primarily oleic acid, 18:1) are associated with cardiovascular health. They form the basis of the Mediterranean diet and help maintain healthy LDL:HDL cholesterol ratios.
No specific deficiency. MUFA are not essential fatty acids as the body can synthesize them.
Like all fats, excess contributes to caloric surplus. However, replacing saturated fat with MUFA consistently improves cardiovascular biomarkers.
Absorption & Interactions
Absorbed like other fats in the small intestine after emulsification by bile salts and hydrolysis by pancreatic lipase. Oleic acid absorption efficiency is >95%.
Other Fatty Acids
Frequently Asked Questions
How much Monounsaturated Fat do I need per day?
There is no established daily requirement for Monounsaturated Fat.
Which food has the most Monounsaturated Fat?
The food highest in Monounsaturated Fat is Oil, sunflower, high oleic (70% and over) with 83.7 g per 100g.
What does Monounsaturated Fat do in the body?
Heart-healthy fat that may lower LDL cholesterol. Found in olive oil, avocados, and nuts.