Foods Highest in MUFA 16:1

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

Oil, beluga, whale (Alaska Native) ranks #1 of 50 for MUFA 16:1, at 20.3G per 100g.

What These MUFA 16:1 Rankings Mean

This ranking surfaces the top 50 whole foods for MUFA 16:1, 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 16:1, 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 20.3G per 100g. The top three (Oil, beluga, whale (Alaska Native), Oil, bearded seal (Oogruk) (Alaska Native), Nuts, macadamia nuts, raw) 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 16:1 sources side-by-side

# Food Amount % DV
1 Oil, beluga, whale (Alaska Native) 20.3 G -
2 Oil, bearded seal (Oogruk) (Alaska Native) 18.9 G -
3 Nuts, macadamia nuts, raw 13.0 G -
4 Nuts, macadamia nuts, dry roasted, with salt added 12.7 G -
5 Nuts, macadamia nuts, dry roasted, without salt added 12.7 G -
6 Oil, spotted seal (Alaska Native) 11.0 G -
7 Fish oil, menhaden 10.5 G -
8 Fish oil, herring 9.6 G -
9 Fish oil, cod liver 8.3 G -
10 Fish oil, sardine 7.5 G -
11 Fish oil, salmon 4.8 G -
12 Shortening frying (heavy duty), beef tallow and cottonseed 4.3 G -
13 Fat, beef tallow 4.2 G -
14 Seal, bearded (Oogruk), meat, dried, in oil (Alaska Native) 3.9 G -
15 Beef, retail cuts, separable fat, raw 3.9 G -
16 Chicken, broilers or fryers, separable fat, raw 3.9 G -
17 Squab, (pigeon), meat and skin, raw 3.5 G -
18 Veal, composite of trimmed retail cuts, separable fat, raw 3.5 G -
19 Veal, composite of trimmed retail cuts, separable fat, cooked 3.4 G -
20 Turkey, young hen, skin only, cooked, roasted 3.3 G -
21 Beef, retail cuts, separable fat, cooked 3.1 G -
22 Shortening, household, lard and vegetable oil 3.1 G -
23 Beef, Australian, imported, Wagyu, external fat, Aust. marble score 9, raw 3.0 G -
24 Pork, bacon, rendered fat, cooked 2.9 G -
25 Chicken, skin (drumsticks and thighs), cooked, roasted 2.8 G -
26 Chicken, broilers or fryers, rotisserie, original seasoning, skin only, cooked 2.8 G -
27 Pork, fresh, backfat, raw 2.8 G -
28 Chicken, skin (drumsticks and thighs), cooked, braised 2.7 G -
29 Chicken, skin (drumsticks and thighs), with added solution, raw 2.7 G -
30 Chicken, skin (drumsticks and thighs), with added solution, cooked, braised 2.7 G -
31 Animal fat, bacon grease 2.7 G -
32 Chicken, skin (drumsticks and thighs), raw 2.7 G -
33 Fish, cisco, smoked 2.7 G -
34 Chicken, skin (drumsticks and thighs), with added solution, cooked, roasted 2.6 G -
35 Pork, cured, salt pork, raw 2.5 G -
36 Beef, cured, breakfast strips, raw or unheated 2.5 G -
37 Veal, breast, separable fat, cooked 2.4 G -
38 Beef, Australian, imported, Wagyu, seam fat, Aust. marble score 9, raw 2.4 G -
39 Chicken, broilers or fryers, skin only, cooked, roasted 2.4 G -
40 Snacks, beef sticks, smoked 2.3 G -
41 Leavening agents, yeast, baker's, active dry 2.3 G -
42 Chicken, broiler, rotisserie, BBQ, skin 2.3 G -
43 Beef, cured, breakfast strips, cooked 2.3 G -
44 Fish, halibut, greenland, cooked, dry heat 2.3 G -
45 Butter oil, anhydrous 2.2 G -
46 Beef, Australian, imported, Wagyu, external fat, Aust. marble score 4/5, raw 2.2 G -
47 Beef, variety meats and by-products, suet, raw 2.2 G -
48 Pork, fresh, variety meats and by-products, jowl, raw 2.2 G -
49 Smelt, dried (Alaska Native) 2.1 G -
50 Beef, Australian, imported, Wagyu, seam fat, Aust. marble score 4/5, raw 2.1 G -

Frequently Asked Questions

What food is highest in MUFA 16:1?

Oil, beluga, whale (Alaska Native) is the food highest in MUFA 16:1, with 20.3G per 100g.

How much MUFA 16:1 do I need per day?

There is no established FDA Daily Value for MUFA 16:1. Consult a healthcare professional for guidance on appropriate intake levels.

What are good whole food sources of MUFA 16:1?

Top whole food sources of MUFA 16:1 include Oil, beluga, whale (Alaska Native), Oil, bearded seal (Oogruk) (Alaska Native), Nuts, macadamia nuts, raw, 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 — MUFA 16:1 (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.