Foods high in monounsaturated fat (per serving)

100 whole foods ranked by monounsaturated fat per common serving, from USDA FoodData Central. Pork leads with 25.2 g per 3 oz, followed by Avocados, raw (19.7 g) and Lamb, Australian (18 g).

Monounsaturated fats, the main fat in olive oil, avocados and most nuts, are associated with better blood lipid profiles when they replace saturated fat. There is no Daily Value; values here are grams per serving.

Top 10 at a glance

Top 10 foods highest in monounsaturated fat

Pork, ground (72% lean / 28% fat, cooked, crumbles)3 oz (85 g) · 334 kcal25.2 g
Avocados, raw (all commercial varieties)1 avocado, NS as to Florida or California (201 g) · 322 kcal19.7 g
Lamb, Australian (imported, fresh, seam fat, cooked)3 oz (85 g) · 471 kcal18 g
Nuts, macadamia nuts (dry roasted, without salt added)1 oz (10-12 kernels) (28 g) · 204 kcal16.8 g
Beef, rib (shortribs, separable lean and fat, choice, cooked, braised)3 oz (85 g) · 400 kcal16 g
Beef, New Zealand (imported, intermuscular fat, cooked)3 oz (85 g) · 476 kcal15.2 g
Lamb, New Zealand (imported, Intermuscular fat, cooked)3 oz (85 g) · 507 kcal15.2 g
Nuts, hazelnuts or filberts (blanched)1 oz (28 g) · 178 kcal13.7 g
Turkey, whole (skin (light and dark), roasted)3 oz (85 g) · 390 kcal12.8 g
Turkey, skin from whole ((light and dark), with added solution, roasted)3 oz (85 g) · 383 kcal12.8 g

All 100 foods ranked

Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). The FDA has not set a Daily Value for monounsaturated fat.

#	Food	Group	Serving	Monounsaturated fat (g)	Per 100 g	kcal
1	Pork, ground (72% lean / 28% fat, cooked, crumbles)	Meat and poultry	3 oz (85 g)	25.2	29.6	334
2	Avocados, raw (all commercial varieties)	Fruits	1 avocado, NS as to Florida or California (201 g)	19.7	9.8	322
3	Lamb, Australian (imported, fresh, seam fat, cooked)	Meat and poultry	3 oz (85 g)	18	21.2	471
4	Nuts, macadamia nuts (dry roasted, without salt added)	Nuts and seeds	1 oz (10-12 kernels) (28 g)	16.8	59.3	204
5	Beef, rib (shortribs, separable lean and fat, choice, cooked, braised)	Meat and poultry	3 oz (85 g)	16	18.9	400
6	Beef, New Zealand (imported, intermuscular fat, cooked)	Meat and poultry	3 oz (85 g)	15.2	17.9	476
7	Lamb, New Zealand (imported, Intermuscular fat, cooked)	Meat and poultry	3 oz (85 g)	15.2	17.8	507
8	Nuts, hazelnuts or filberts (blanched)	Nuts and seeds	1 oz (28 g)	13.7	48.2	178
9	Turkey, whole (skin (light and dark), roasted)	Meat and poultry	3 oz (85 g)	12.8	15.1	390
10	Turkey, skin from whole ((light and dark), with added solution, roasted)	Meat and poultry	3 oz (85 g)	12.8	15.1	383
11	Seeds, sunflower seed butter (without salt)	Nuts and seeds	2 tbsp (32 g)	12.5	39	197
12	Nuts, pecans (dry roasted, without salt added)	Nuts and seeds	1 oz (28 g)	12.5	44	201
13	Chicken, broiler (rotisserie, BBQ, skin)	Meat and poultry	3 oz (85 g)	12.3	14.5	321
14	Peanut butter with omega-3, creamy	Legumes	2 tbsp (32 g)	11.7	36.6	195
15	Oil, sunflower (high oleic (70% and over))	Fats and oils	1 tbsp (14 g)	11.7	83.7	124
16	Turkey, skin (from retail parts, from dark meat, cooked, roasted)	Meat and poultry	3 oz (85 g)	11.7	13.7	352
17	Nuts, almond butter (plain, without salt added)	Nuts and seeds	2 tbsp (32 g)	11.1	34.7	196
18	Duck, domesticated (meat and skin, cooked, roasted)	Meat and poultry	3 oz (85 g)	11	12.9	286
19	Lamb, rib (separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted)	Meat and poultry	3 oz (85 g)	10.6	12.5	305
20	Oil, hazelnut	Fats and oils	1 tablespoon (14 g)	10.6	78	120
21	Nuts, pilinuts (dried)	Nuts and seeds	1 oz (15 kernels) (28 g)	10.6	37.2	204
22	Beef, chuck (short ribs, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised)	Meat and poultry	3 oz (85 g)	10.4	12.3	269
23	Oil, vegetable (Natreon canola, high stability, non trans, high oleic (70%))	Fats and oils	1 tbsp (14 g)	10.1	72	124
24	Oil, avocado	Fats and oils	1 tbsp (14 g)	9.9	70.6	124
25	Beef, rib eye steak (bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled)	Meat and poultry	3 oz (85 g)	9.9	11.6	266
26	Nuts, almonds (oil roasted, without salt added)	Nuts and seeds	1 oz (22 whole kernels) (28 g)	9.9	34.8	172
27	Oil, olive (salad or cooking)	Fats and oils	1 tablespoon (14 g)	9.8	73	119
28	Oil, almond	Fats and oils	1 tablespoon (14 g)	9.5	69.9	120
29	Beef, rib eye roast (bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted)	Meat and poultry	3 oz (85 g)	9.5	11.2	261
30	Shortening frying (heavy duty), soybean (hydrogenated) (linoleic (less than 1%))	Fats and oils	1 tbsp (13 g)	9.4	73.7	113
31	Beef, tenderloin (roast, separable lean and fat, trimmed to 1/8" fat, prime, cooked, roasted)	Meat and poultry	3 oz (85 g)	9.4	11	292
32	Fish, halibut (greenland, cooked, dry heat)	Fish and seafood	3 oz (85 g)	9.1	10.7	203
33	Peanut Butter, smooth	Legumes	2 tbsp (32 g)	9	28	188
34	Goose, domesticated (meat and skin, cooked, roasted)	Meat and poultry	3 oz (85 g)	8.7	10.2	259
35	Lamb, shoulder (arm, separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised)	Meat and poultry	3 oz (85 g)	8.7	10.2	294
36	Peanut spread, reduced sugar	Legumes	2 tbsp (31 g)	8.4	27	202
37	Peanut butter, smooth style (without salt)	Legumes	2 tbsp (32 g)	8.3	25.9	191
38	Lamb, loin (separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled)	Meat and poultry	3 oz (85 g)	8.2	9.7	269
39	Fish oil, herring	Fats and oils	1 tbsp (14 g)	7.7	56.6	123
40	Peanut butter, reduced sodium	Legumes	2 tbsp (32 g)	7.5	23.6	189
41	Peanuts, all types (dry-roasted, without salt)	Legumes	1 oz (28 g)	7.4	26.2	166
42	Lamb, leg (sirloin half, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted)	Meat and poultry	3 oz (85 g)	7.4	8.7	248
43	Peanut butter, chunk style (without salt)	Legumes	2 tbsp (32 g)	7.4	23.1	188
44	Fat, goose	Fats and oils	1 tbsp (13 g)	7.3	56.7	115
45	Peanuts, virginia (raw)	Legumes	1 oz (28 g)	7.3	25.6	160
46	Chicken patty, frozen (cooked)	Meat and poultry	3 oz (85 g)	7.1	8.3	244
47	Chicken, broilers or fryers (back, meat and skin, cooked, roasted)	Meat and poultry	3 oz (85 g)	7	8.3	255
48	Chicken, cornish game hens (meat and skin, cooked, roasted)	Meat and poultry	3 oz (85 g)	6.8	8	220
49	Seeds, sesame seed kernels (dried (decorticated))	Nuts and seeds	1 oz (28 g)	6.8	23.9	179
50	Chicken, broilers or fryers (wing, meat and skin, cooked, roasted)	Meat and poultry	3 oz (85 g)	6.5	7.7	216
51	Peanuts, valencia (oil-roasted, without salt)	Legumes	1 oz (28 g)	6.5	23.1	167
52	Shortening, multipurpose (soybean (hydrogenated) and palm (hydrogenated))	Fats and oils	1 tbsp (13 g)	6.5	51	113
53	Pork loin, fresh (backribs, bone-in, cooked-roasted, lean only)	Meat and poultry	3 oz (85 g)	6.5	7.6	217
54	Fish oil, cod liver	Fats and oils	1 tbsp (14 g)	6.4	46.7	123
55	Margarine, 80% fat (tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils))	Fats and oils	1 tablespoon (14 g)	6.3	45.3	102
56	Peanuts, spanish (raw)	Legumes	1 oz (28 g)	6.3	22.3	162
57	Chicken, broilers or fryers (neck, meat and skin, cooked simmered)	Meat and poultry	3 oz (85 g)	6.1	7.2	210
58	Seeds, sesame butter (tahini, from roasted and toasted kernels (most common type))	Nuts and seeds	2 tbsp (30 g)	6.1	20.3	178
59	Fish, mackerel (Atlantic, cooked, dry heat)	Fish and seafood	3 oz (85 g)	6	7	223
60	Potato puffs, frozen (oven-heated)	Vegetables	1 cup (128 g)	5.8	4.5	246
61	Fat, chicken	Fats and oils	1 tbsp (13 g)	5.7	44.7	115
62	Chicken, broilers or fryers (dark meat, thigh, meat and skin, cooked, braised)	Meat and poultry	3 oz (85 g)	5.5	6.5	195
63	Fat, turkey	Fats and oils	1 tbsp (13 g)	5.5	42.9	115
64	Shortening household soybean (hydrogenated) and palm	Fats and oils	1 tbsp (13 g)	5.4	42.5	113
65	Margarine, regular (hard, soybean (hydrogenated))	Fats and oils	1 tbsp (14 g)	5.3	39.3	98
66	Tempeh	Legumes	1 cup (166 g)	5.3	3.2	319
67	Seeds, sesame seeds (whole, dried)	Nuts and seeds	1 oz (28 g)	5.3	18.8	162
68	Seeds, sunflower seed kernels (dried)	Nuts and seeds	1 oz (28 g)	5.3	18.5	166
69	Shortening frying (heavy duty), palm (hydrogenated)	Fats and oils	1 tbsp (13 g)	5.2	40.6	113
70	Turkey, ground (85% lean, 15% fat, pan-broiled crumbles)	Meat and poultry	3 oz (85 g)	5.1	6	219
71	Plantains, green (fried)	Fruits	1 cup (118 g)	5.1	4.4	365
72	Fish, shark (mixed species, cooked, batter-dipped and fried)	Fish and seafood	3 oz (85 g)	5	5.9	194
73	Game meat, bison (ground, cooked, pan-broiled)	Meat and poultry	3 oz (85 g)	5	5.9	202
74	Fish, salmon (chinook, cooked, dry heat)	Fish and seafood	3 oz (85 g)	4.9	5.7	196
75	Veal, ground (cooked, pan-fried)	Meat and poultry	3 oz (85 g)	4.8	5.7	183
76	Pheasant, cooked (total edible)	Meat and poultry	3 oz (85 g)	4.8	5.6	203
77	Duck, young duckling (domesticated, White Pekin, leg, meat and skin, bone in, cooked, roasted)	Meat and poultry	3 oz (85 g)	4.8	5.6	184
78	Margarine, margarine-type vegetable oil spread (70% fat, soybean and partially hydrogenated soybean, stick)	Fats and oils	1 tbsp (14 g)	4.7	33.5	88
79	Shortening, special purpose for cakes and frostings (soybean (hydrogenated))	Fats and oils	1 tbsp (13 g)	4.7	36.6	113
80	Dove, cooked	Meat and poultry	3 oz (85 g)	4.6	5.5	181
81	Seeds, pumpkin and squash seed kernels (dried)	Nuts and seeds	1 oz (28 g)	4.6	16.2	158
82	Fish oil, sardine	Fats and oils	1 tbsp (14 g)	4.6	33.8	123
83	Margarine-like, butter-margarine blend (80% fat, stick, without salt)	Fats and oils	1 tablespoon (14 g)	4.5	31.8	101
84	Potatoes, mashed (prepared from granules, without milk, whole milk and margarine)	Vegetables	1 cup (210 g)	4.3	2	227
85	Margarine-like, margarine-butter blend (soybean oil and butter)	Fats and oils	1 tbsp (14 g)	4.3	30.3	103
86	Turkey, all classes (back, meat and skin, cooked, roasted)	Meat and poultry	3 oz (85 g)	4.2	5	207
87	Quail, cooked (total edible)	Meat and poultry	3 oz (85 g)	4.2	4.9	193
88	Spinach souffle	Vegetables	1 cup (136 g)	4.1	3	234
89	Turkey, retail parts (wing, meat and skin, cooked, roasted)	Meat and poultry	3 oz (85 g)	4	4.8	200
90	Shortening, confectionery (fractionated palm)	Fats and oils	1 tbsp (14 g)	4	29.6	120
91	Fish oil, salmon	Fats and oils	1 tbsp (14 g)	3.9	29	123
92	HORMEL ALWAYS TENDER, Center Cut Chops (Fresh Pork)	Meat and poultry	3 oz (85 g)	3.8	4.4	142
93	Corn pudding, home prepared	Vegetables	1 cup (250 g)	3.7	1.5	328
94	Margarine-like spread, SMART BALANCE Regular Buttery Spread with flax oil	Fats and oils	1 tablespoon (14 g)	3.7	26.2	82
95	Fish oil, menhaden	Fats and oils	1 tbsp (14 g)	3.6	26.7	123
96	Margarine-like spread, SMART BALANCE Omega Plus Spread (with plant sterols & fish oil)	Fats and oils	1 tablespoon (14 g)	3.5	25.3	85
97	Fish, trout (mixed species, cooked, dry heat)	Fish and seafood	3 oz (85 g)	3.5	4.2	162
98	Margarine, margarine-like vegetable oil spread (67-70% fat, tub)	Fats and oils	1 tbsp (14 g)	3.5	24.7	85
99	Edamame, frozen (prepared)	Vegetables	1 cup (155 g)	3.4	2.2	188
100	Soybeans, mature cooked (boiled, without salt)	Legumes	1 cup (172 g)	3.4	2	296

Monounsaturated fat by food group

The best monounsaturated fat sources within each group.

Fruits (47)

Avocados, raw (all commercial varieties) · 19.7 g per 1 avocado, NS as to Florida or California
Plantains, green (fried) · 5.1 g per 1 cup
Mangos, raw · 0.5 g per 1 fruit without refuse
Apricots, raw · 0.3 g per 1 cup, halves
Pomegranates, raw · 0.3 g per 1 pomegranate (4" dia)
Cherries, sour (red, frozen, unsweetened) · 0.2 g per 1 cup, unthawed

Vegetables (50)

Potato puffs, frozen (oven-heated) · 5.8 g per 1 cup
Potatoes, mashed (prepared from granules, without milk, whole milk and margarine) · 4.3 g per 1 cup
Spinach souffle · 4.1 g per 1 cup
Corn pudding, home prepared · 3.7 g per 1 cup
Edamame, frozen (prepared) · 3.4 g per 1 cup
Peppers, sweet (green, sauteed) · 2.7 g per 1 cup chopped

Legumes (39)

Peanut butter with omega-3, creamy · 11.7 g per 2 tbsp
Peanut Butter, smooth · 9 g per 2 tbsp
Peanut spread, reduced sugar · 8.4 g per 2 tbsp
Peanut butter, smooth style (without salt) · 8.3 g per 2 tbsp
Peanut butter, reduced sodium · 7.5 g per 2 tbsp
Peanuts, all types (dry-roasted, without salt) · 7.4 g per 1 oz

Nuts and seeds (12)

Nuts, macadamia nuts (dry roasted, without salt added) · 16.8 g per 1 oz (10-12 kernels)
Nuts, hazelnuts or filberts (blanched) · 13.7 g per 1 oz
Seeds, sunflower seed butter (without salt) · 12.5 g per 2 tbsp
Nuts, pecans (dry roasted, without salt added) · 12.5 g per 1 oz
Nuts, almond butter (plain, without salt added) · 11.1 g per 2 tbsp
Nuts, pilinuts (dried) · 10.6 g per 1 oz (15 kernels)

Grains (15)

Cereals, oats (regular and quick, not fortified, dry) · 1.6 g per 1 cup
Quinoa, cooked · 1 g per 1 cup
Rice, brown (long-grain, cooked) · 0.7 g per 1 cup
Millet, cooked · 0.3 g per 1 cup
Buckwheat groats, roasted (cooked) · 0.3 g per 1 cup
Pasta, gluten-free (corn, cooked) · 0.3 g per 1 cup

Fish and seafood (14)

Fish, halibut (greenland, cooked, dry heat) · 9.1 g per 3 oz
Fish, mackerel (Atlantic, cooked, dry heat) · 6 g per 3 oz
Fish, shark (mixed species, cooked, batter-dipped and fried) · 5 g per 3 oz
Fish, salmon (chinook, cooked, dry heat) · 4.9 g per 3 oz
Fish, trout (mixed species, cooked, dry heat) · 3.5 g per 3 oz
Fish, sardine (Atlantic, canned in oil, drained solids with bone) · 3.3 g per 3 oz

Meat and poultry (50)

Pork, ground (72% lean / 28% fat, cooked, crumbles) · 25.2 g per 3 oz
Lamb, Australian (imported, fresh, seam fat, cooked) · 18 g per 3 oz
Beef, rib (shortribs, separable lean and fat, choice, cooked, braised) · 16 g per 3 oz
Beef, New Zealand (imported, intermuscular fat, cooked) · 15.2 g per 3 oz
Lamb, New Zealand (imported, Intermuscular fat, cooked) · 15.2 g per 3 oz
Turkey, whole (skin (light and dark), roasted) · 12.8 g per 3 oz

Dairy and eggs (16)

Butter, without salt · 3.3 g per 1 tbsp
Egg, whole (cooked, omelet) · 3 g per 1 large
Cheese, gruyere · 2.8 g per 1 oz
Cheese, port de salut · 2.6 g per 1 oz
Cheese, colby · 2.6 g per 1 oz
Cheese, low-sodium (cheddar or colby) · 2.6 g per 1 oz

How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for monounsaturated fat is left out rather than counted as zero. Full methodology.

Frequently asked questions

Which food is highest in monounsaturated fat?

Among whole foods in the USDA database, Pork, ground (72% lean / 28% fat, cooked, crumbles) has the most monounsaturated fat per serving: 25.2 g per 3 oz. Per 100 g it contains 29.6 g.

Which fruit has the most monounsaturated fat?

Avocados, raw (all commercial varieties), with 19.7 g per 1 avocado, NS as to Florida or California. See the full list of fruits high in monounsaturated fat below.

Which vegetable has the most monounsaturated fat?

Potato puffs, frozen (oven-heated), with 5.8 g per 1 cup. See the full list of vegetables high in monounsaturated fat below.

Is there a Daily Value for monounsaturated fat?

No. The FDA has not set a Daily Value for monounsaturated fat, so this list shows g per serving without a percentage. Monounsaturated fats, the main fat in olive oil, avocados and most nuts, are associated with better blood lipid profiles when they replace saturated fat. There is no Daily Value; values here are grams per serving.

Related rankings

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.