Foods Highest in MUFA 20:1

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

Oil, spotted seal (Alaska Native) ranks #1 of 50 for MUFA 20:1, at 15.0G per 100g.

What These MUFA 20:1 Rankings Mean

This ranking surfaces the top 50 whole foods for MUFA 20:1, 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 20:1, so amounts are reported in absolute terms (G per 100g edible portion).

At the top of the ranking sits Oil, spotted seal (Alaska Native), delivering 15.0G per 100g. The top three (Oil, spotted seal (Alaska Native), Fish oil, herring, Fish oil, cod liver) 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 20:1 sources side-by-side

# Food Amount % DV
1 Oil, spotted seal (Alaska Native) 15.0 G -
2 Fish oil, herring 13.6 G -
3 Fish oil, cod liver 10.4 G -
4 Oil, beluga, whale (Alaska Native) 9.6 G -
5 Fish oil, sardine 6.0 G -
6 Oil, bearded seal (Oogruk) (Alaska Native) 4.8 G -
7 Spices, mustard seed, ground 4.0 G -
8 Fish oil, salmon 3.9 G -
9 Fish, eel, mixed species, cooked, dry heat 3.8 G -
10 Fish, herring, Atlantic, pickled 3.6 G -
11 Fish, eel, mixed species, raw 3.0 G -
12 Fish, halibut, greenland, cooked, dry heat 2.9 G -
13 Nuts, beechnuts, dried 2.8 G -
14 Fish, halibut, Greenland, raw 2.2 G -
15 Nuts, macadamia nuts, dry roasted, with salt added 1.9 G -
16 Nuts, macadamia nuts, dry roasted, without salt added 1.9 G -
17 Nuts, macadamia nuts, raw 1.9 G -
18 Fish, sablefish, smoked 1.9 G -
19 Fish, sablefish, cooked, dry heat 1.8 G -
20 Fish, herring, Pacific, cooked, dry heat 1.7 G -
21 Seal, bearded (Oogruk), meat, dried, in oil (Alaska Native) 1.7 G -
22 Fish, mackerel, Atlantic, cooked, dry heat 1.6 G -
23 Fish, salmon, king, with skin, kippered, (Alaska Native) 1.5 G -
24 Fish, sablefish, raw 1.4 G -
25 Fish, salmon, chum, dried (Alaska Native) 1.4 G -
26 Fish, salmon, Atlantic, farmed, cooked, dry heat 1.4 G -
27 Fish, herring, Pacific, raw 1.4 G -
28 Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%) 1.3 G -
29 Fish oil, menhaden 1.3 G -
30 Oil, peanut, salad or cooking 1.3 G -
31 Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils) 1.3 G -
32 Oil, corn and canola 1.2 G -
33 Nuts, pine nuts, pinyon, dried 1.2 G -
34 Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying 1.1 G -
35 Fish, shad, american, raw 1.1 G -
36 Oil, industrial, canola for salads, woks and light frying 1.1 G -
37 Fish, mackerel, Atlantic, raw 1.0 G -
38 Oil, PAM cooking spray, original 1.0 G -
39 Fish, mackerel, salted 1.0 G -
40 Peanut butter with omega-3, creamy 1.0 G -
41 Animal fat, bacon grease 0.99 G -
42 Fish, herring, Atlantic, kippered 0.99 G -
43 Oil, sunflower, high oleic (70% and over) 0.96 G -
44 Fish, herring, Atlantic, cooked, dry heat 0.92 G -
45 Peanut spread, reduced sugar 0.92 G -
46 Fish, salmon, sockeye, canned, without salt, drained solids with bone 0.92 G -
47 APPLEBEE'S, chicken tenders platter 0.92 G -
48 Salmon, red (sockeye), filets with skin, smoked (Alaska Native) 0.86 G -
49 Nuts, pine nuts, dried 0.80 G -
50 Peanut butter, chunk style, without salt 0.79 G -

Frequently Asked Questions

What food is highest in MUFA 20:1?

Oil, spotted seal (Alaska Native) is the food highest in MUFA 20:1, with 15.0G per 100g.

How much MUFA 20:1 do I need per day?

There is no established FDA Daily Value for MUFA 20:1. Consult a healthcare professional for guidance on appropriate intake levels.

What are good whole food sources of MUFA 20:1?

Top whole food sources of MUFA 20:1 include Oil, spotted seal (Alaska Native), Fish oil, herring, Fish oil, cod liver, 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 20:1 (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.