nutrient
Monounsaturated fat
Monounsaturated fatty acids contain one carbon–carbon double bond.
Educational draft · Human scientific and editorial review pending. About review status
Their chain structure distinguishes them from saturated and polyunsaturated fatty acids; foods contain mixtures rather than isolated classes.
Food sources
Per 100 g| Food | Per 100 g |
|---|---|
| Almonds, dry-roasted and salted | 34.2 g |
| Almonds | 31.3 g |
| English walnuts, raw | 9.62 g |
| Beef ribeye, raw | 7.73 g |
| Hummus, commercial | 6.37 g |
Show 20 more foods
| Food | Per 100 g |
|---|---|
| Ground flaxseed | 5.94 g |
| Atlantic salmon, farmed, raw | 5.01 g |
| Ground beef, 90% lean and 10% fat | 4.48 g |
| Atlantic salmon, farmed, cooked (SR Legacy 2018) | 4.18 g |
| Atlantic sardines, canned in oil (SR Legacy 2018) | 3.87 g |
| Atlantic salmon, farmed, raw (SR Legacy 2018) | 3.77 g |
| Braised chicken drumstick | 2.35 g |
| Roasted beef tenderloin | 2.26 g |
| Braised chicken breast | 1.26 g |
| Salmon | 1.14 g |
| Rainbow trout, wild, raw (SR Legacy 2018) | 1.13 g |
| Plain whole-milk yogurt | 0.87 g |
| Cottage cheese, 2% fat | 0.47 g |
| Soy milk, unsweetened and shelf-stable | 0.42 g |
| Chicken breast, raw | 0.37 g |
| Low-fat milk, 1% and fortified | 0.21 g |
| Light tuna, canned in water, drained | 0.11 g |
| Lentils, cooked and salted (SR Legacy 2018) | 0.06 g |
| Greek yogurt, plain nonfat | 0.04 g |
| Spinach, raw (SR Legacy 2018) | 0.01 g |
About these amounts
These values describe the named food and preparation. A 100 g comparison is not a suggested serving. Small amounts are rounded for display; an unreported amount is not zero.
Portions recorded by the source
- Almonds, dry-roasted and salted: 1 cup (135 g) — 46.17 g.
- Hummus, commercial: 2 tablespoon (33.9 g) — 2.16 g.
- Braised chicken drumstick: 1 drumstick (104 g) — 2.44 g.
- Roasted beef tenderloin: 1 roast (462 g) — 10.44 g.
- Braised chicken breast: 1 piece (174 g) — 2.19 g.
- Cottage cheese, 2% fat: 1 cup (220 g) — 1.03 g.
- Low-fat milk, 1% and fortified: 1 cup (246 g) — 0.52 g.
- Light tuna, canned in water, drained: 1 can (142 g) — 0.16 g.
- Greek yogurt, plain nonfat: 1 container (156 g) — 0.07 g.
The source records and EFSA guidance are linked in References below.
How it works
One point of unsaturation
Cis-monounsaturated fatty acids have one double bond in the carbon chain. The category includes different chain lengths and food sources, so a total monounsaturated-fat value is a compositional measure.
Related topics
Total fat includes Monounsaturated fat
Total fat is a compositional category that includes monounsaturated fatty acids.
Evidence: Established · Source checked 2026-09-05 · Sources: European Food Safety Authority: Scientific Opinion on Dietary Reference Values for fats, including saturated fatty acids, polyunsaturated fatty acids, monounsaturated fatty acids, trans fatty acids, and cholesterol
Worth knowing
No separate EFSA DRV. EFSA did not set a dietary reference value for cis-monounsaturated fatty-acid intake.
Food sources contain mixtures. Oils, nuts, seeds and other foods contain mixtures of fatty acids rather than one isolated monounsaturated molecule.
A closer look
Food context remains visible
Replacing one fat with another changes the comparison. The label class alone is not a complete description of a dietary pattern or health effect.
References
Source-checked local draft.
Human editorial review pending.
- European Food Safety Authority (opens in new tab)Scientific Opinion on Dietary Reference Values for fats, including saturated fatty acids, polyunsaturated fatty acids, monounsaturated fatty acids, trans fatty acids, and cholesterolChecked 2026-09-05
- U.S. Department of Agriculture, Agricultural Research Service (opens in new tab)FoodData Central Foundation Foods, April 2026 JSON releaseChecked 2026-09-05
- U.S. Department of Agriculture, Agricultural Research Service (opens in new tab)FoodData Central SR Legacy, April 2018 JSON releaseChecked 2026-09-05
- European Food Safety Authority (opens in new tab)Scientific Opinion on Dietary Reference Values for magnesiumChecked 2026-09-04
- NIH Office of Dietary Supplements (opens in new tab)Magnesium: Fact Sheet for Health ProfessionalsChecked 2026-09-04
- USDA Agricultural Research Service (opens in new tab)FoodData CentralChecked 2026-09-04
- NIH Office of Dietary Supplements (opens in new tab)Vitamin D: Fact Sheet for Health ProfessionalsChecked 2026-09-05
Take it into the kitchen
Explore this nutrient in simple meals. Recipe pages show estimated amounts and missing data.
Egg avocado corn tostadas · 18 min →
Green bean peanut tofu · 25 min →
Compare meals by monounsaturated fat →