Monounsaturated fat: what it does & best food sources
What it is
Monounsaturated fats are found in olive and canola (rapeseed) oil. NIH MedlinePlus
How much do adults need?
- US · WHO · EU No separate target: part of total fat (20–35 % of calories in the US, 30 % or less for WHO). US National Academies (DRIs)WHO
Most per portion
| Food | Portion | Monounsaturated fat |
|---|---|---|
 Hazelnuts | 25 g | 12.7 g |
 Pistachios | 25 g | 8.6 g |
 Olive oil | 10 g | 7.5 g |
 Almonds | 25 g | 7.4 g |
 Cashew nuts | 25 g | 7.2 g |
 Hummus | 50 g | 7 g |
 Peanuts, roasted | 25 g | 6.5 g |
 Rapeseed (canola) oil | 10 g | 5.8 g |
 Avocado | 75 g | 5.7 g |
 Sardines in oil, drained | 90 g | 5.6 g |
 Peanut butter (100% peanuts) | 20 g | 5.2 g |
 Salmon | 125 g | 4.4 g |
 Eggs, boiled | 120 g (2 eggs) | 4.4 g |
 Mackerel | 125 g | 4.1 g |
 Trout | 125 g | 4 g |
Per normal portion. Values from BLS 4.0.
Sources
- Dietary fats explained — NIH MedlinePlus (National Library of Medicine)
- Dietary Reference Intakes — reference values for macronutrients (tables published by Health Canada) — US National Academies (DRIs)
- Healthy diet — fact sheet — World Health Organization
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut