nutrient
Monounsaturated fat
Monounsaturated fatty acids contain one carbon–carbon double bond.
Their chain structure distinguishes them from saturated and polyunsaturated fatty acids; foods contain mixtures rather than isolated classes.
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.
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.
Related topics
Total fat includes Monounsaturated fat
Total fat is a compositional category that includes monounsaturated fatty acids.
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 AuthorityScientific 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 ServiceFoodData Central Foundation Foods, April 2026 JSON releaseChecked 2026-09-05
- U.S. Department of Agriculture, Agricultural Research ServiceFoodData Central SR Legacy, April 2018 JSON releaseChecked 2026-09-05
- European Food Safety AuthorityScientific Opinion on Dietary Reference Values for magnesiumChecked 2026-09-04
- NIH Office of Dietary SupplementsMagnesium: Fact Sheet for Health ProfessionalsChecked 2026-09-04
- USDA Agricultural Research ServiceFoodData CentralChecked 2026-09-04
- NIH Office of Dietary SupplementsVitamin 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.
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