From Mediterranean pantry staples to snackable nuts and spreads, knowing which foods pack healthy fats makes grocery shopping and meal planning easier. This list groups common ingredients you might already have on hand and highlights how they compare by fat content and serving size.
There are 35 Monounsaturated Fats, ranging from Almond Butter to Sesame Seeds. For each item you’ll find below the columns Category,MUFA (g/100 g),MUFA per serving (g) so you can compare density and practical portions — you’ll find below.
Which foods on the list are highest in monounsaturated fats?
Look for concentrated sources like olive oil, macadamia nuts, avocados and certain nut butters (for example, almond butter) — they show high MUFA per 100 g and often per serving. Use the MUFA (g/100 g) column to compare density and the MUFA per serving column to see real-world impact.
How should I use these foods to support heart-healthy eating?
Swap foods high in saturated fat (butter, fatty red meat) for MUFA-rich options such as olive oil, nuts, and seeds, and watch portion sizes. Incorporate them into dressings, spreads or snacks rather than increasing overall calorie intake, and balance them within a varied diet.
Monounsaturated Fats
| Name | Category | MUFA (g/100 g) | MUFA per serving (g) |
|---|---|---|---|
| Olive Oil | Oil | 73 | 10.2 (1 tbsp) |
| High-Oleic Safflower Oil | Oil | 75.2 | 10.5 (1 tbsp) |
| High-Oleic Sunflower Oil | Oil | 83.7 | 11.7 (1 tbsp) |
| Avocado Oil | Oil | 70.6 | 9.9 (1 tbsp) |
| Canola Oil | Oil | 63.3 | 8.9 (1 tbsp) |
| Peanut Oil | Oil | 46.2 | 6.5 (1 tbsp) |
| Almond Oil | Oil | 69.9 | 9.8 (1 tbsp) |
| Sesame Oil | Oil | 39.7 | 5.6 (1 tbsp) |
| Macadamia Nuts | Nut/Seed | 58.9 | 16.7 (1 oz, ~10-12 kernels) |
| Hazelnuts | Nut/Seed | 45.7 | 12.9 (1 oz, ~21 nuts) |
| Pecans | Nut/Seed | 40.8 | 11.6 (1 oz, ~19 halves) |
| Almonds | Nut/Seed | 31.6 | 9 (1 oz, ~23 nuts) |
| Pistachios | Nut/Seed | 23.3 | 6.6 (1 oz, ~49 kernels) |
| Peanuts | Nut/Seed | 24.4 | 6.9 (1 oz, ~28 peanuts) |
| Cashews | Nut/Seed | 23.8 | 6.7 (1 oz, ~18 cashews) |
| Peanut Butter | Nut/Seed | 24.9 | 8 (2 tbsp) |
| Almond Butter | Nut/Seed | 32.7 | 10.5 (2 tbsp) |
| Sesame Seeds | Nut/Seed | 18.6 | 1.7 (1 tbsp) |
| Pumpkin Seeds | Nut/Seed | 15.7 | 4.4 (1 oz, shelled) |
| Avocado | Fruit | 9.8 | 9.8 (1/2 medium avocado, ~100g) |
| Olives, Green | Fruit | 11 | 3.3 (10 medium olives) |
| Olives, Black | Fruit | 7.7 | 2.6 (10 large olives) |
| Duck Fat | Animal | 47.1 | 6.1 (1 tbsp) |
| Lard (Pork Fat) | Animal | 45.1 | 5.8 (1 tbsp) |
| Beef Tallow | Animal | 42 | 5.4 (1 tbsp) |
| Pork, Ground (70% lean) | Animal | 17.6 | 15 (3 oz cooked patty) |
| Beef, Ground (80% lean) | Animal | 9.3 | 7.9 (3 oz cooked patty) |
| Pork Bacon | Animal | 19.3 | 5.8 (3 medium slices, cooked) |
| Chicken, Dark Meat (with skin) | Animal | 9.5 | 8.1 (3 oz thigh, roasted) |
| Egg | Animal | 4 | 2 (1 large egg) |
| Salmon, Atlantic | Animal | 4.3 | 3.7 (3 oz cooked fillet) |
| Herring, Atlantic | Animal | 9 | 7.7 (3 oz cooked fillet) |
| Dark Chocolate (70-85% cacao) | Processed | 30.5 | 8.7 (1 oz square) |
| Mayonnaise, Avocado Oil | Processed | 64 | 9.6 (1 tbsp) |
| Sausage, Pork | Processed | 16.2 | 10.9 (1 link, ~67g) |
Images and Descriptions
Olive Oil
A cornerstone of the Mediterranean diet, this oil shines in salad dressings, sautés, and as a finishing drizzle. Extra virgin olive oil is prized for its flavor and antioxidants. Best for low to medium-heat cooking.
High-Oleic Safflower Oil
Specifically bred for high monounsaturated fat content, this oil is very stable with a high smoke point, making it excellent for high-heat cooking like frying and searing. It has a neutral flavor.
High-Oleic Sunflower Oil
Like its safflower counterpart, this sunflower oil variety is exceptionally high in MUFAs. Its high smoke point and neutral taste make it a versatile, all-purpose oil for frying, roasting, and baking.
Avocado Oil
Pressed from the fruit, this oil has a high smoke point and a mild, buttery flavor. It’s fantastic for high-heat cooking like searing and roasting, as well as in dressings and marinades.
Canola Oil
A popular, affordable, and versatile cooking oil with a neutral flavor and high smoke point. It’s a common choice for baking, stir-frying, and general-purpose cooking in many household kitchens.
Peanut Oil
With a high smoke point and mild, nutty flavor, peanut oil is a classic choice for stir-frying and deep-frying. It’s a staple in many Asian cuisines and adds a subtle background flavor.
Almond Oil
This specialty oil has a light, nutty flavor perfect for finishing dishes, drizzling over vegetables, or using in salad dressings. Refined versions can be used for higher-heat cooking, while unrefined is best for low heat.
Sesame Oil
A staple in Asian cooking, toasted sesame oil is used as a flavor enhancer, while light sesame oil is suitable for frying. It provides a distinctive, nutty aroma and taste to dishes.
Macadamia Nuts
These rich, buttery nuts have the highest MUFA content of any nut. They are delicious eaten raw, roasted, or used in desserts. Their high-fat content makes them incredibly satisfying.
Hazelnuts
Also known as filberts, hazelnuts have a sweet, rich flavor that pairs beautifully with chocolate. They are excellent for snacking, baking into desserts, or adding a crunch to salads and savory dishes.
Pecans
A Southern favorite, pecans are buttery and slightly sweet. They are famous in pies and pralines but are also a fantastic, heart-healthy addition to oatmeal, yogurt, and salads for a satisfying crunch.
Almonds
One of the most popular nuts, almonds are a nutritional powerhouse. They’re incredibly versatile for snacking, baking, making almond milk, or adding to savory dishes. They offer a great balance of fat, protein, and fiber.
Pistachios
Known for their vibrant green color and subtly sweet flavor, pistachios are a wonderful snack. They’re also used in desserts like baklava and ice cream or as a crunchy coating for fish or chicken.
Peanuts
Technically a legume but eaten as a nut, peanuts are an affordable and popular snack. They’re a great source of MUFAs, protein, and other nutrients, whether eaten roasted, boiled, or as peanut butter.
Cashews
These kidney-shaped nuts have a creamy texture and mild, sweet flavor. They’re perfect for snacking, adding to stir-fries, or blending into creamy, dairy-free sauces, dips, and desserts.
Peanut Butter
A beloved pantry staple, peanut butter is a convenient source of MUFAs and protein. Choose natural varieties without added sugars or hydrogenated oils for the most health benefits. It’s great on toast or in sauces.
Almond Butter
A popular alternative to peanut butter, almond butter offers a high dose of MUFAs with a rich, toasty flavor. It’s perfect for spreading on fruit, blending into smoothies, or using in baked goods.
Sesame Seeds
Tiny but mighty, sesame seeds add a nutty crunch and MUFAs to many dishes. They are often sprinkled on breads, salads, and stir-fries, or ground into tahini for making hummus and dressings.
Pumpkin Seeds
Also called pepitas, these seeds are a popular snack, especially when roasted. They add a delicious crunch and nutritional boost to salads, soups, and baked goods, providing MUFAs and essential minerals.
Avocado
This creamy fruit is one of the most famous whole-food sources of MUFAs. It’s incredibly versatile—perfect in salads, on toast, blended into smoothies, or made into guacamole. A true superfood.
Olives, Green
A staple of Mediterranean cuisine, green olives are brined before they fully ripen, giving them a firm texture and sharp flavor. They are a great snack and a flavorful addition to salads, martinis, and pasta dishes.
Olives, Black
Ripened on the tree, black olives have a milder, richer flavor and softer texture than green olives. They are a classic pizza topping and a delicious addition to salads, tapenades, and Mediterranean-style dishes.
Duck Fat
A chef’s secret for incredible flavor, duck fat is prized for its rich taste and high smoke point. It’s perfect for roasting potatoes to crispy perfection or for searing meats and vegetables.
Lard (Pork Fat)
Rendered pork fat, once a kitchen staple, is making a comeback. It’s a good source of MUFAs and excellent for creating flaky pie crusts, frying, and general-purpose cooking, adding a savory depth.
Beef Tallow
Rendered beef fat, tallow has a high smoke point and a savory, beefy flavor. It’s traditionally used for frying (especially French fries), searing, and making flaky pastries and savory baked goods.
Pork, Ground (70% lean)
Ground pork is a flavorful source of MUFAs, with the content depending on the leanness. It’s versatile for making meatballs, sausages, stir-fries, and pasta sauces, providing both fat and protein.
Beef, Ground (80% lean)
A staple for burgers and tacos, ground beef is a good source of protein, iron, and MUFAs. The fat content contributes to its flavor and juiciness, making it a popular and versatile choice.
Pork Bacon
A beloved breakfast food, bacon’s fat is nearly 50% monounsaturated. While it should be eaten in moderation due to sodium and saturated fat, it can be part of a balanced diet.
Chicken, Dark Meat (with skin)
Chicken thighs and drumsticks contain more MUFAs than lean chicken breast, especially when cooked with the skin on. The fat provides moisture and a rich flavor, making it a tender and juicy option.
Egg
The yolk of an egg is a great nutritional package, containing vitamins, protein, and a good balance of fats, including MUFAs. Eggs are an affordable, versatile food for any meal of the day.
Salmon, Atlantic
Known for its omega-3s, salmon also provides a healthy amount of monounsaturated fats. This fatty fish is delicious baked, grilled, or pan-seared and is a cornerstone of a heart-healthy diet.
Herring, Atlantic
Like salmon, herring is an oily fish packed with healthy fats, including a good dose of MUFAs alongside its famous omega-3s. It’s often enjoyed pickled, smoked, or grilled.
Dark Chocolate (70-85% cacao)
A delicious treat that’s also a source of MUFAs, thanks to its cocoa butter. Dark chocolate is also rich in antioxidants. A small square can be a satisfying and heart-healthy indulgence.
Mayonnaise, Avocado Oil
This mayonnaise uses avocado oil as its base, significantly boosting the MUFA content compared to standard versions. It offers a creamy texture and mild flavor for sandwiches, dips, and dressings.
Sausage, Pork
The MUFA content in pork sausage can be significant, coming from the pork fat. While processed meats should be consumed mindfully, it is a source. Great for breakfast or incorporated into pasta dishes.
