Foods Highest in Fatty acids, total monounsaturated

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Top 50 whole foods per 100g, from USDA Standard Reference and Foundation databases

Oil, sunflower, high oleic (70% and over) ranks #1 of 50 for Fatty acids, total monounsaturated, at 83.7G per 100g.

What These Fatty acids, total monounsaturated Rankings Mean

This ranking surfaces the top 50 whole foods for Fatty acids, total monounsaturated, pulled from USDA Standard Reference Legacy and Foundation databases. Those two sources intentionally exclude branded and processed entries, which keeps the list focused on raw ingredients where nutrient content reflects the food itself rather than fortification or recipe adjustments. There is no established FDA Daily Value for Fatty acids, total monounsaturated, so amounts are reported in absolute terms (G per 100g edible portion).

At the top of the ranking sits Oil, sunflower, high oleic (70% and over), delivering 83.7G per 100g. The top three (Oil, sunflower, high oleic (70% and over), Oil, hazelnut, Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce)) together form a practical "big lever" set, foods where a single serving meaningfully moves daily intake. The visual bars beside each row scale against the top food, so you can see at a glance whether a lower-ranked food is still a strong source or a distant runner-up.

Because this page excludes branded products, it is the right tool for comparing whole-food cooking choices rather than packaged-food shopping decisions, for those, the per-food pages and the branded search tools cover the same nutrient at product level. All values are reported per 100g edible portion, which means the raw numbers can be directly compared but real-world servings differ (a 100g portion of spinach is very different from 100g of almonds by volume). The nutrition guides linked below explain how to translate % DV and per-100g figures into practical daily targets and how to read nutrition labels when comparing whole foods to their processed equivalents.

→ Compare the top three Fatty acids, total monounsaturated sources side-by-side

# Food Amount % DV
1 Oil, sunflower, high oleic (70% and over) 83.7 G -
2 Oil, hazelnut 78.0 G -
3 Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) 75.2 G -
4 Shortening frying (heavy duty), soybean (hydrogenated), linoleic (less than 1%) 73.7 G -
5 Oil, olive, salad or cooking 73.0 G -
6 Oil, industrial, canola, high oleic 72.7 G -
7 Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%) 72.0 G -
8 Oil, safflower 71.6 G -
9 Oil, industrial, canola (partially hydrogenated) oil for deep fat frying 71.1 G -
10 Shortening, industrial, soy (partially hydrogenated ) for baking and confections 71.0 G -
11 Oil, olive, extra virgin 69.2 G -
12 Oil, olive, extra light 66.6 G -
13 Oil, sunflower 63.4 G -
14 Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying 62.1 G -
15 Oil, industrial, soy ( partially hydrogenated), all purpose 61.2 G -
16 Oil, industrial, canola for salads, woks and light frying 61.1 G -
17 Oil, apricot kernel 60.0 G -
18 Oil, industrial, soy (partially hydrogenated ), palm, principal uses icings and fillings 59.7 G -
19 Nuts, macadamia nuts, dry roasted, with salt added 59.3 G -
20 Nuts, macadamia nuts, dry roasted, without salt added 59.3 G -
21 Oil, industrial, soy (partially hydrogenated) and cottonseed, principal use as a tortilla shortening 59.1 G -
22 Nuts, macadamia nuts, raw 58.9 G -
23 Oil, corn and canola 58.5 G -
24 Shortening industrial, soybean (hydrogenated) and cottonseed 58.0 G -
25 Oil, industrial, mid-oleic, sunflower 57.3 G -
26 Fish oil, herring 56.6 G -
27 Oil, spotted seal (Alaska Native) 54.5 G -
28 Shortening cake mix, soybean (hydrogenated) and cottonseed (hydrogenated) 54.2 G -
29 Oil, beluga, whale (Alaska Native) 54.2 G -
30 Shortening, multipurpose, soybean (hydrogenated) and palm (hydrogenated) 51.0 G -
31 Oil, PAM cooking spray, original 49.8 G -
32 Nuts, hazelnuts or filberts, blanched 48.2 G -
33 Oil, corn, peanut, and olive 48.0 G -
34 Oil, bearded seal (Oogruk) (Alaska Native) 47.1 G -
35 Fish oil, cod liver 46.7 G -
36 Margarine, industrial, non-dairy, cottonseed, soy oil (partially hydrogenated ), for flaky pastries 46.7 G -
37 Nuts, hazelnuts or filberts, dry roasted, without salt added 46.6 G -
38 Oil, peanut, salad or cooking 46.2 G -
39 Oil, sunflower, linoleic, (partially hydrogenated) 46.2 G -
40 Nuts, hazelnuts or filberts 45.7 G -
41 Oil, sunflower, linoleic (less than 60%) 45.4 G -
42 Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils) 45.3 G -
43 Animal fat, bacon grease 44.9 G -
44 Shortening, household, soybean (partially hydrogenated)-cottonseed (partially hydrogenated) 44.5 G -
45 Shortening, household, lard and vegetable oil 44.4 G -
46 Nuts, pecans, dry roasted, with salt added 44.0 G -
47 Nuts, pecans, dry roasted, without salt added 44.0 G -
48 Oil, soybean, salad or cooking, (partially hydrogenated) 43.0 G -
49 Shortening household soybean (hydrogenated) and palm 42.5 G -
50 Pork, fresh, backfat, raw 42.0 G -

Frequently Asked Questions

What food is highest in Fatty acids, total monounsaturated?

Oil, sunflower, high oleic (70% and over) is the food highest in Fatty acids, total monounsaturated, with 83.7G per 100g.

How much Fatty acids, total monounsaturated do I need per day?

There is no established FDA Daily Value for Fatty acids, total monounsaturated. Consult a healthcare professional for guidance on appropriate intake levels.

What are good whole food sources of Fatty acids, total monounsaturated?

Top whole food sources of Fatty acids, total monounsaturated include Oil, sunflower, high oleic (70% and over), Oil, hazelnut, Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce), and more. These rankings are based on USDA Standard Reference and Foundation food data, measured per 100g edible portion.

Source: USDA FoodData Central — Standard Reference Legacy and Foundation databases. Branded and processed products are excluded. All values per 100g edible portion.
Source: FDA Daily Value reference — Fatty acids, total monounsaturated (no established DV) based on a 2,000-calorie diet.
This information is for reference only and should not replace professional dietary advice.

Read our methodology , how this data is sourced, computed, and verified.