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What foods contain monounsaturated fats?

Monounsaturated fat is in olive and canola oil, avocados, nuts, and all-natural peanut butter.
Monounsaturated fats occur primarily in plant oils. Rich sources of monounsaturated fats include:
  • Olive, canola, and peanut oils
  • Olives, nuts, and avocados
Marisa Moore
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
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.