Top 35 Foods Highest in Monounsaturated Fat (MUFA) (USDA Per 100g Ranking)

Ranked across 2,500 verified whole USDA foods by Monounsaturated Fat (MUFA) (g per 100g) with % Daily Value, calorie density, and macro ratios. Heart-healthy oleic-rich fatty acid class linked to healthy HDL/LDL ratios and insulin sensitivity.

USDA Leaderboard: Top 35 Foods Highest in Monounsaturated Fat (MUFA) (USDA Per 100g Ranking)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Nuts, hazelnuts or filberts, blanched (48.2 g per 100g).

Rank	USDA Food Item	Monounsaturated Fat (MUFA) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Nuts, hazelnuts or filberts, blanched	48.2 g	100%	7.66 g	629 kcal · 13.7g P
#2	Nuts, hazelnuts or filberts	45.7 g	100%	7.27 g	628 kcal · 14.9g P
#3	Pork, fresh, backfat, raw	42 g	100%	5.17 g	812 kcal · 2.92g P
#4	Nuts, pecans	40.8 g	100%	5.9 g	691 kcal · 9.17g P
#5	Seeds, sunflower seed butter, without salt	39 g	100%	6.32 g	617 kcal · 17.3g P
#6	Pork, cured, salt pork, raw	37.9 g	100%	5.07 g	748 kcal · 5.05g P
#7	Fat back, cooked	36.6 g	100%	4.89 g	750 kcal · 2.68g P
#8	Nuts, almonds, blanched	33.4 g	100%	5.66 g	590 kcal · 21.4g P
#9	Nuts, almonds	31.6 g	100%	5.45 g	579 kcal · 21.1g P
#10	Beef, variety meats and by-products, suet, raw	31.5 g	100%	3.69 g	854 kcal · 1.5g P
#11	Beef, retail cuts, separable fat, raw	30.9 g	100%	4.59 g	674 kcal · 8.21g P
#12	Chicken, broilers or fryers, separable fat, raw	30.3 g	100%	4.82 g	629 kcal · 3.73g P
#13	Pork, oriental style, dehydrated	28.6 g	95.2%	4.64 g	615 kcal · 11.8g P
#14	Pork, fresh, separable fat, raw	28 g	93.5%	4.44 g	632 kcal · 9.25g P
#15	Peanuts, virginia, raw	25.6 g	85.3%	4.54 g	563 kcal · 25.2g P
#16	Pork, fresh, belly, raw	24.7 g	82.3%	4.77 g	518 kcal · 9.34g P
#17	Nuts, pistachio nuts, dry roasted, with salt added	24.5 g	81.8%	4.31 g	569 kcal · 21.1g P
#18	Mixed nuts, honey roasted	24.1 g	80.2%	4.11 g	586 kcal · 15.3g P
#19	Nuts, cashew nuts, raw	23.8 g	79.3%	4.3 g	553 kcal · 18.2g P
#20	Egg, yolk, dried	23.4 g	77.9%	3.49 g	669 kcal · 33.6g P
#21	Peanuts, spanish, raw	22.3 g	74.4%	3.92 g	570 kcal · 26.1g P
#22	Bacon and beef sticks	21.9 g	73%	4.24 g	517 kcal · 29.1g P
#23	Peanuts, valencia, raw	21.4 g	71.4%	3.76 g	570 kcal · 25.1g P
#24	Pepperoni, beef and pork, sliced	20.8 g	69.2%	4.12 g	504 kcal · 19.2g P
#25	Snacks, beef sticks, smoked	20.5 g	68.2%	3.72 g	550 kcal · 21.5g P
#26	Butter, whipped, with salt	19.9 g	66.2%	2.72 g	731 kcal · 0.49g P
#27	Nuts, acorn flour, full fat	19.1 g	63.7%	3.81 g	501 kcal · 7.49g P
#28	Pork, cracklings	19 g	63.5%	3.35 g	569 kcal · 45g P
#29	Potato chips, plain	19 g	63.2%	3.56 g	532 kcal · 6.39g P
#30	Potato chips, ruffled, plain	19 g	63.2%	3.56 g	532 kcal · 6.39g P
#31	Snacks, potato chips, plain, salted	19 g	63.2%	3.56 g	532 kcal · 6.39g P
#32	Duck, domesticated, meat and skin, raw	18.7 g	62.3%	4.63 g	404 kcal · 11.5g P
#33	Beef, cured, breakfast strips, raw or unheated	18.7 g	62.3%	4.6 g	406 kcal · 12.5g P
#34	Salami, Italian, pork	18.2 g	60.7%	4.28 g	425 kcal · 21.7g P
#35	Goose, domesticated, meat and skin, raw	17.8 g	59.2%	4.79 g	371 kcal · 15.9g P

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