Foods Highest in MUFA 14:1

Compiled by GetFoodFacts, Independent data publisher

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

Oil, beluga, whale (Alaska Native) ranks #1 of 50 for MUFA 14:1, at 1.4G per 100g.

What These MUFA 14:1 Rankings Mean

This ranking surfaces the top 50 whole foods for MUFA 14:1, 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 MUFA 14:1, so amounts are reported in absolute terms (G per 100g edible portion).

At the top of the ranking sits Oil, beluga, whale (Alaska Native), delivering 1.4G per 100g. The top three (Oil, beluga, whale (Alaska Native), Butter, whipped, with salt, Oil, bearded seal (Oogruk) (Alaska Native)) 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 MUFA 14:1 sources side-by-side

#	Food	Amount	% DV
1	Oil, beluga, whale (Alaska Native)	1.4 G	-
2	Butter, whipped, with salt	0.78 G	-
3	Oil, bearded seal (Oogruk) (Alaska Native)	0.75 G	-
4	Beef, Australian, imported, Wagyu, external fat, Aust. marble score 9, raw	0.74 G	-
5	Beef, Australian, imported, Wagyu, seam fat, Aust. marble score 9, raw	0.68 G	-
6	Oil, spotted seal (Alaska Native)	0.56 G	-
7	Veal, Australian, separable fat, raw	0.54 G	-
8	Beef, Australian, imported, Wagyu, external fat, Aust. marble score 4/5, raw	0.53 G	-
9	Beef, Australian, imported, grass-fed, external fat, raw	0.48 G	-
10	Beef, Australian, imported, Wagyu, seam fat, Aust. marble score 4/5, raw	0.48 G	-
11	Veal, external fat only, cooked	0.47 G	-
12	Beef, New Zealand, imported, subcutaneous fat, cooked	0.44 G	-
13	Beef, Australian, imported, grass-fed, seam fat, raw	0.41 G	-
14	Beef, New Zealand, imported, subcutaneous fat, raw	0.40 G	-
15	Veal, seam fat only, raw	0.40 G	-
16	Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean and fat, Aust. marble score 9, raw	0.39 G	-
17	Beef, Australian, imported, Wagyu, loin, top loin steak/roast, separable lean and fat, Aust. marble score 9, raw	0.39 G	-
18	Veal, external fat only, raw	0.38 G	-
19	Cheese, cream	0.35 G	-
20	Cream, fluid, heavy whipping	0.34 G	-
21	Oscar Mayer, Wieners (beef franks)	0.33 G	-
22	Beef, Australian, imported, Wagyu, loin, top loin steak/roast, boneless, separable lean only, Aust. marble score 9, raw	0.31 G	-
23	Cheese, cheddar, sharp, sliced	0.30 G	-
24	Cheese, swiss	0.30 G	-
25	Cheese, cheddar (Includes foods for USDA's Food Distribution Program)	0.30 G	-
26	Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean only, Aust. marble score 9, raw	0.29 G	-
27	Beef, New Zealand, imported, brisket navel end, separable lean and fat, cooked, braised	0.28 G	-
28	Frankfurter, beef, unheated	0.26 G	-
29	Beef, ground, 70% lean meat / 30% fat, raw	0.26 G	-
30	Sausage, beef, fresh, cooked	0.26 G	-
31	Sausage, breakfast sausage, beef, pre-cooked, unprepared	0.25 G	-
32	Bologna, beef	0.25 G	-
33	Cheese, pasteurized process, American, fortified with vitamin D	0.24 G	-
34	Cheese, pasteurized process, American, without added vitamin D	0.24 G	-
35	Cheese, parmesan, grated	0.23 G	-
36	Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean and fat, Aust. marble score 4/5, raw	0.22 G	-
37	Veal, seam fat only, cooked	0.22 G	-
38	Pepperoni, beef and pork, sliced	0.22 G	-
39	Cheese food, pasteurized process, American, vitamin D fortified	0.21 G	-
40	Cheese food, pasteurized process, American, without added vitamin D	0.21 G	-
41	Beef, New Zealand, imported, intermuscular fat, cooked	0.21 G	-
42	Beef, ground, 75% lean meat / 25% fat, raw	0.21 G	-
43	Beef, sandwich steaks, flaked, chopped, formed and thinly sliced, raw	0.21 G	-
44	Candies, milk chocolate coated coffee beans	0.20 G	-
45	Cheese, cheddar, reduced fat (Includes foods for USDA's Food Distribution Program)	0.20 G	-
46	Cheese product, pasteurized process, American, vitamin D fortified	0.20 G	-
47	Beef, Australian, imported, Wagyu, loin, top loin steak/roast, boneless, separable lean and fat, Aust. marble score 4/5, raw	0.20 G	-
48	Beef, New Zealand, imported, brisket navel end, separable lean and fat, raw	0.19 G	-
49	Beef, variety meats and by-products, tongue, cooked, simmered	0.19 G	-
50	Cheese, mozzarella, low moisture, part-skim	0.19 G	-

Frequently Asked Questions

What food is highest in MUFA 14:1?

Oil, beluga, whale (Alaska Native) is the food highest in MUFA 14:1, with 1.4G per 100g.

How much MUFA 14:1 do I need per day?

There is no established FDA Daily Value for MUFA 14:1. Consult a healthcare professional for guidance on appropriate intake levels.

What are good whole food sources of MUFA 14:1?

Top whole food sources of MUFA 14:1 include Oil, beluga, whale (Alaska Native), Butter, whipped, with salt, Oil, bearded seal (Oogruk) (Alaska Native), and more. These rankings are based on USDA Standard Reference and Foundation food data, measured per 100g edible portion.

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