What foods contain monounsaturated fats?

American Diabetes Association

Monounsaturated fat is in olive and canola oil, avocados, nuts, and all-natural peanut butter.

Intermountain Registered Dietitians on behalf of Intermountain Healthcare

Nutrition & Dietetics

Monounsaturated fats occur primarily in plant oils. Rich sources of monounsaturated fats include:

Olive, canola, and peanut oils

Olives, nuts, and avocados

Marisa Moore on behalf of Academy of Nutrition and Dietetics

Nutrition & Dietetics

Most foods contain a mixture different types of fats. Monounsaturated fat makes up the majority of the fat in olives, olive oil, canola oil, avocado, peanuts, sesame seeds and a number of other nuts and seeds and their oils.

Marjorie Nolan Cohn on behalf of Academy of Nutrition and Dietetics

Nutrition & Dietetics

Monounsaturated fats are found in natural foods such as red meat, whole milk products, nuts and high fat fruits such as olives and avocados. Olive oil is about 75% monounsaturated fat. Canola oil and Cashews are both high monounsaturated fat. Other sources include macadamia nut oil, grapeseed oil, groundnut oil (peanut oil), safflower oil, almond oil, sunflower oil, and avocado oil.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.

Fats

At 9 calories per gram, fats can add up quickly in your diet, yet experts recommend that you get only 7% of your calorie intake from fat. Fats also affect your cholesterol, and there are both good and bad fats. The best kind of fats are called unsaturated fats, and can be found in oils like olive and canola oils, nuts and seeds. These fats can help your body get rid of cholesterol. Saturated fats often have had hydrogen added to them to make them more solid. Other saturated fats are found in cream, butter and meats. They can raise your blood cholesterol. Its wise to learn which is which and check nutrition labels to make proper choices.

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