Foods Highest in MUFA 18:1

Compiled by GetFoodFacts, Independent data publisher

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 MUFA 18:1, at 82.6G per 100g.

What These MUFA 18:1 Rankings Mean

This ranking surfaces the top 50 whole foods for MUFA 18:1, 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 18:1, 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 82.6G 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 MUFA 18:1 sources side-by-side

#	Food	Amount	% DV
1	Oil, sunflower, high oleic (70% and over)	82.6 G	-
2	Oil, hazelnut	77.8 G	-
3	Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce)	74.8 G	-
4	Shortening frying (heavy duty), soybean (hydrogenated), linoleic (less than 1%)	73.7 G	-
5	Oil, industrial, canola, high oleic	71.8 G	-
6	Oil, olive, salad or cooking	71.3 G	-
7	Shortening, industrial, soy (partially hydrogenated ) for baking and confections	71.0 G	-
8	Oil, industrial, canola (partially hydrogenated) oil for deep fat frying	70.1 G	-
9	Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)	70.0 G	-
10	Oil, industrial, soy ( partially hydrogenated), all purpose	61.1 G	-
11	Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying	60.8 G	-
12	Oil, industrial, canola for salads, woks and light frying	59.8 G	-
13	Oil, industrial, soy (partially hydrogenated ), palm, principal uses icings and fillings	59.5 G	-
14	Oil, industrial, soy (partially hydrogenated) and cottonseed, principal use as a tortilla shortening	59.0 G	-
15	Oil, apricot kernel	58.5 G	-
16	Shortening industrial, soybean (hydrogenated) and cottonseed	58.0 G	-
17	Oil, corn and canola	57.1 G	-
18	Oil, industrial, mid-oleic, sunflower	57.0 G	-
19	Shortening cake mix, soybean (hydrogenated) and cottonseed (hydrogenated)	54.2 G	-
20	Shortening, multipurpose, soybean (hydrogenated) and palm (hydrogenated)	51.0 G	-
21	Oil, PAM cooking spray, original	48.6 G	-
22	Nuts, hazelnuts or filberts, blanched	48.0 G	-
23	Oil, corn, peanut, and olive	47.2 G	-
24	Margarine, industrial, non-dairy, cottonseed, soy oil (partially hydrogenated ), for flaky pastries	46.6 G	-
25	Nuts, hazelnuts or filberts, dry roasted, without salt added	46.4 G	-
26	Oil, sunflower, linoleic, (partially hydrogenated)	46.0 G	-
27	Nuts, hazelnuts or filberts	45.4 G	-
28	Oil, sunflower, linoleic (less than 60%)	45.3 G	-
29	Oil, peanut, salad or cooking	44.8 G	-
30	Shortening, household, soybean (partially hydrogenated)-cottonseed (partially hydrogenated)	44.5 G	-
31	Nuts, macadamia nuts, dry roasted, with salt added	44.4 G	-
32	Nuts, macadamia nuts, dry roasted, without salt added	44.4 G	-
33	Nuts, macadamia nuts, raw	43.8 G	-
34	Nuts, pecans, dry roasted, with salt added	43.7 G	-
35	Nuts, pecans, dry roasted, without salt added	43.7 G	-
36	Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils)	43.6 G	-
37	Oil, soybean, salad or cooking, (partially hydrogenated)	42.5 G	-
38	Shortening household soybean (hydrogenated) and palm	42.2 G	-
39	Oil, industrial, soy (partially hydrogenated), principal uses popcorn and flavoring vegetables	41.6 G	-
40	Shortening, vegetable, household, composite	41.1 G	-
41	Animal fat, bacon grease	41.0 G	-
42	Shortening, household, lard and vegetable oil	40.9 G	-
43	Nuts, pecans, oil roasted, with salt added	40.7 G	-
44	Nuts, pecans, oil roasted, without salt added	40.7 G	-
45	Shortening frying (heavy duty), palm (hydrogenated)	40.6 G	-
46	Shortening, industrial, soy (partially hydrogenated ) and corn for frying	40.5 G	-
47	Oil, industrial, soy (partially hydrogenated), multiuse for non-dairy butter flavor	39.9 G	-
48	Oil, sesame, salad or cooking	39.3 G	-
49	Margarine-like spread with yogurt, 70% fat, stick, with salt	39.2 G	-
50	Oil, rice bran	39.1 G	-

Frequently Asked Questions

What food is highest in MUFA 18:1?

Oil, sunflower, high oleic (70% and over) is the food highest in MUFA 18:1, with 82.6G per 100g.

How much MUFA 18:1 do I need per day?

There is no established FDA Daily Value for MUFA 18:1. Consult a healthcare professional for guidance on appropriate intake levels.

What are good whole food sources of MUFA 18:1?

Top whole food sources of MUFA 18:1 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.

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