EXPLORE A NUTRIENT
Fatty acids, total monounsaturated
Discover how amounts vary across foods, on a shared basis for comparison.
Understand this nutrient ↓What is it?
USDA reporting category: Fatty acids, total monounsaturated. The category is not represented by a single verified structure. [1]
A conceptual representation, not a molecular structure.
Description, source and attribution
A conceptual grouping, not a molecular structure. This reporting category contains multiple components or represents a calculated quantity.
Original Bitameans conceptual/fallback artwork; not a chemical structure. Source · Reuse terms
Source check:
A COMMON BASIS
Foods, per 100 g
172 foods with data 34 not reported, excluded from ranking
- Olive oil
Olive oil for salad or cooking; grade not specified.
72.961 g - Canola oil
Canola oil.
63.276 g - Pecans
Pecan halves, raw.
39.282 g - Almonds
Whole almonds, raw.
31.314 g - Peanuts
Peanuts, all types, dry-roasted without salt.
26.181 g - Brazil nuts
Nuts, brazilnuts, dried, unblanched, exactly as identified by USDA.
23.879 g - Unsalted butter
Butter, without salt, exactly as identified by USDA.
23.43 g - Pine nuts
Nuts, pine nuts, dried, exactly as identified by USDA.
18.764 g - Sesame seeds
Whole dried sesame seeds.
18.759 g - Pumpkin seeds
Dried pumpkin/squash seed kernels, without shells.
16.242 g - Cumin seed
Cumin seed spice.
14.04 g - Walnuts
English walnut halves, raw.
9.625 g
All results are sorted before pagination. Bars compare amounts within this search; they do not indicate health benefits. Not reported does not mean zero.
UNDERSTAND THE DATA
What it means for your diet
This source explains dietary fats and the distinction between saturated, unsaturated and trans fats. A family-level explanation does not establish the effects, an intake target or a supplement dose for every individual fatty-acid isomer. The original source contains a historical reference to the 2018 US partially hydrogenated oil rules; this is not a current regulatory update.
Ranking amounts describe foods, not supplement doses. A high rank does not mean you should consume more. Source recommendations and cautions retain their original population and scope.
Dietary Fats [1]
Source: MedlinePlus, National Library of Medicine. Original health-topic summary, reproduced with attribution.
Fat is a type of nutrient. You need some fat in your diet but not too much. Fats give you energy and help your body absorb vitamins. Dietary fat also plays a major role in your cholesterol levels.
But not all fats are the same. You should try to avoid:
- Saturated fats such as butter, solid shortening, and lard
- Trans fats. These are found in vegetable shortenings, some margarines, crackers, cookies, snack foods, and other foods made with or fried in partially hydrogenated oils (PHOs). By 2018, most U.S. companies will not be allowed to add PHOs to food.
Try to replace them with oils such as canola, olive, safflower, sesame, or sunflower. Of course, eating too much fat will put on the pounds. Fat has twice as many calories as proteins or carbohydrates.
NIH: National Heart, Lung, and Blood Institute
Identity and structure sources
- USDA FoodData Central: Foundation Foods Documentation · Accessed 2026-09-13