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| Food Name | Monounsat. Fat | Polyunsat. Fat | Saturated Fat | Total Fat |
| Oil, sunflower, high oleic (70% and over) | ◊ 83.689 | ◊ 3.798 | 9.859 | 100.00 |
| Oil, hazelnut | ◊ 78.000 | ◊ 10.200 | 7.400 | 100.00 |
| Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) | ◊ 75.221 | ◊ 12.820 | 7.541 | 100.00 |
| Shortening frying (heavy duty), soybean (hydrogenated), linoleic (less than 1%) | ◊ 73.700 | ◊ 0.400 | 21.100 | 100.00 |
| Oil, olive, salad or cooking | ◊ 72.961 | ◊ 10.523 | 13.808 | 100.00 |
| Oil, industrial, canola, high oleic | ◊ 72.734 | ◊ 15.785 | 6.787 | 100.00 |
| Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%) | ◊ 71.991 | ◊ 17.098 | 6.511 | 100.00 |
| Oil, industrial, canola (partially hydrogenated) oil for deep fat frying | ◊ 71.075 | ◊ 14.038 | 10.117 | 100.00 |
| Shortening, industrial, soy (partially hydrogenated ) for baking and confections | ◊ 71.023 | ◊ 5.400 | 18.788 | 100.00 |
| Oil, avocado | ◊ 70.554 | ◊ 13.486 | 11.560 | 100.00 |
| Oil, almond | ◊ 69.900 | ◊ 17.400 | 8.200 | 100.00 |
| Oil, canola | ◊ 63.276 | ◊ 28.142 | 7.365 | 100.00 |
| Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying | ◊ 62.093 | ◊ 25.588 | 7.615 | 100.00 |
| Oil, industrial, soy ( partially hydrogenated), all purpose | ◊ 61.248 | ◊ 9.295 | 24.750 | 100.00 |
|
Usage Note
- All fat values are in grams and calculated per 100g of food weight.
- Click on column header to sort foods by name or by each fat content.
How Fat Content of Foods Are Rated
- Saturated fat: saturated fat is considered bad for health. Foods with high
saturated fat content are highlighted in red. These
are further marked with ◊ (bad), ◊◊ (worse) or ◊◊◊ (worst)
rating based on the amount of saturated fat in a food.
- Monounsaturated and polyunsaturated fat: these fats are considered
generally good for health in moderate quantity. Foods high in unsaturated fat relative
to total fat and saturated fat contents are highlighted in green
and marked with ◊ in the unsaturated fats columns.
- Total fat: foods low in total fat are highlighted with a green heart ♥.
Rule of thumb: if you are on a low fat diet,
choose foods
highlighted in green and
avoid those in red.
Fat
information from the
National Institutes of Health
Fats are organic compounds that are made up of carbon, hydrogen, and oxygen. They
are a source of energy in foods. Fats belong to a group of substances called lipids,
and come in liquid or solid form. All fats are combinations of saturated and unsaturated
fatty acids.
Unsaturated Fat
Fats that help to lower blood cholesterol if used in place of saturated fats. However,
unsaturated fats have a lot of calories, so you still need to limit them. Most (but
not all) liquid vegetable oils are unsaturated. (The exceptions include coconut,
palm, and palm kernel oils.) There are two types of unsaturated fats:
- Monounsaturated fats: Examples include olive and canola oils. Monounsaturated fats
are liquid at room temperature and get thicker when chilled.
- Polyunsaturated fats: Examples include fish, safflower, sunflower, corn, and soybean
oils. Polyunsaturated fats are liquid at room temperature and stay liquid when chilled.
What are Monounsaturated Fatty Acids?
Monounsaturated fatty acids (MUFAs) are considered a healthy type of fat. If your diet includes unsaturated fats (such as MUFAs and polyunsaturated fats) instead of saturated fats and trans fats, you may gain certain health benefits.
Consuming monounsaturated fatty acids may help lower your risk of heart disease by improving risk factors. For instance, MUFAs may lower your total and low-density lipoprotein (LDL) cholesterol levels but maintain or increase high-density lipoprotein (HDL) cholesterol.
MUFAs may also help normalize blood clotting. And some research shows that MUFAs may also benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.
Monounsaturated Fat in Diabetes Diet
Study comparing use of monounsaturated fat in diabetes diet vs. a carbohydrate-rich diet found that glucose concentrations are lower in the MUFA diet. Blood pressure was also found to be lower. There were no major differences with respect to lipid concentrations. HDL-cholesterol levels tended to be higher after a MUFA-rich diet. In type-1 diabetic patients, the number of circulating big VLDL particles was greater after a MUFA diet than after a carbohydrate-rich diet.
Read more ...
Dietary monounsaturated fatty acids are protective against cardiovascular diseases
Over 50 years of research has sought to define the role dietary fat plays in cardiovascular disease (CVD) risk. Although optimal dietary fat quantity has been keenly pursued over past decades, attention has recently centered on the value of dietary fat quality. Due to existing and emerging research on health attributes of MUFA rich diets, and to the low prevalence of chronic disease in populations consuming MUFA rich Mediterranean diets, national dietary guidelines are increasingly recommending dietary MUFA, primarily at the expense of saturated fatty acids (SFA). Consumption of dietary MUFA promotes healthy blood lipid profiles, mediates blood pressure, improves insulin sensitivity and regulates glucose levels. Moreover, newer data suggest a role for preferential oxidation and metabolism of dietary MUFA, influencing body composition and ameliorating the risk of obesity. Mounting epidemiological and human clinical trial data continue to demonstrate the cardioprotective activity of the MUFA content of dietary fat.
Read more ...
List of Foods Highest in Monounsaturated Fat
Monounsaturated fatty acid (MUFA) content is in grams per 100 grams of food weight.
| MUFA (g) |
| Foods Highest in Monounsaturated Fatty Acids (100 g) |
| 59.3 |
| Macadamia nuts, unroasted |
| 59.3 |
| Macadamia nuts, roasted |
| 55.3 |
| Canola and soybean oil |
| 44.6 |
| Shortening, NS as to vegetable or animal |
| 44.6 |
| Shortening, vegetable |
| 41.2 |
| Animal fat or drippings |
| 40.7 |
| Canola, soybean and sunflower oil |
| 40.2 |
| Feta Cheese Dressing |
| 39.9 |
| Margarine-like spread, made with yogurt, stick, salted |
| 39.0 |
| Margarine, stick, unsalted |
| 37.2 |
| Margarine, stick, salted |
| 36.1 |
| Margarine, tub, salted |
| 36.1 |
| Margarine, whipped, tub, salted |
| 36.1 |
| Margarine, tub, unsalted |
| 36.1 |
| Margarine, whipped, tub, unsalted |
| MUFA (g) |
| Foods Highest in Monounsaturated Fatty Acids (100 g) |
| 33.7 |
| Almonds, dry roasted (assume salted) |
| 33.7 |
| Almonds, dry roasted, without salt |
| 33.1 |
| Mixed nuts, roasted, without peanuts |
| 33.1 |
| Margarine-like spread, liquid, salted |
| 32.8 |
| Butter-margarine blend, tub, salted |
| 32.8 |
| Butter-vegetable oil blend |
| 31.8 |
| Butter-margarine blend, stick, unsalted |
| 31.7 |
| Mixed nuts, roasted, with peanuts |
| 31.4 |
| Mixed nuts, dry roasted |
| 30.7 |
| Almonds, honey-roasted |
| 29.1 |
| Butter-margarine blend, stick, salted |
| 28.7 |
| Ghee, clarified butter |
| 28.6 |
| Pork, dehydrated, oriental style |
| 28.1 |
| Margarine, liquid, salted |
| 27.6 |
| Sugared pecans (sugar and egg white coating) |
| 27.6 |
| Mixed nuts, honey-roasted, with peanuts |
| 27.4 |
| Margarine-like spread, stick, salted |
| 27.4 |
| Margarine-like spread, stick, unsalted |
| 27.3 |
| Cashew nuts, dry roasted |
| 26.6 |
| Almonds, chocolate covered |
| 25.9 |
| Peanuts, roasted, salted |
| 25.9 |
| Peanuts, in shell (shell not eaten) |
| MUFA (g) |
| Foods Highest in Monounsaturated Fatty Acids (100 g) |
| 25.9 |
| Cashew nuts, roasted, without salt |
| 25.9 |
| Cashew nuts, roasted (assume salted) |
| 24.6 |
| Peanuts, dry roasted, without salt |
| 24.6 |
| Peanuts, dry roasted, salted |
| 24.6 |
| Peanut butter, vitamin and mineral fortified |
| 24.5 |
| Peanuts, roasted, without salt |
| 23.7 |
| Peanut butter, low sodium |
| 23.6 |
| Peanut butter, reduced sodium |
| 23.4 |
| Butter, whipped, tub, salted |
| 22.8 |
| Rice meal fritter, Puerto Rican style (Almojabana) |
| 22.6 |
| Peanuts, honey-roasted |
| 22.3 |
| Cashew nuts, honey-roasted |
| 22.2 |
| Mixed nuts, in shell |
| 21.7 |
| Nuts, chocolate covered, not almonds or peanuts |
| 21.4 |
| Pickled green bananas, Puerto Rican style (Guineos verdes en escabeche) |
| 21.0 |
| Butter, whipped, stick, salted |
| 21.0 |
| Butter, stick, unsalted |
| 21.0 |
| Butter, stick, salted |
| 21.0 |
| Butter, whipped, tub, unsalted |
| 21.0 |
| Butter, whipped, stick, unsalted |
| 20.8 |
| Vegetable oil-butter spread, reduced calorie, stick, salted |
| 20.6 |
| Shrimp chips (tapioca base) |
| 20.5 |
| Celery seed dressing |
| MUFA (g) |
| Foods Highest in Monounsaturated Fatty Acids (100 g) |
| 20.5 |
| Soybean and sunflower oil |
| 20.3 |
| Sesame paste (sesame butter made from whole seeds) |
| 20.3 |
| Sesame butter (tahini) (made from kernels) |
| 19.7 |
| Vegetable oil-butter spread, reduced calorie, tub, salted |
| 18.9 |
| Margarine-like spread, reduced calorie, about 40% fat, stick, salted |
| 18.8 |
| Beef, shortribs, cooked |
| 18.8 |
| Beef, shortribs, cooked, lean and fat eaten |
| 18.8 |
| Pine nuts (Pignolias) |
| 18.8 |
| Sesame seeds, whole seed |
| 18.5 |
| Pork bacon, smoked or cured, lower sodium |
| 18.5 |
| Bacon or side pork, fresh, cooked |
| 18.5 |
| Pork, cracklings, cooked |
| 18.5 |
| Pork bacon, smoked or cured, cooked |
| 18.5 |
| Pork bacon, NS as to fresh, smoked or cured, cooked |
| 18.4 |
| Vegetable oil-butter spread, tub, salted |
| 18.1 |
| Topping, milk chocolate with cereal |
| 18.0 |
| Mayonnaise-type salad dressing, cholesterol-free |
| 18.0 |
| Almond paste (Marzipan paste) |
| 17.7 |
| Creamy dressing, made with sour cream and/or buttermilk and oil |