Foods Highest in Total monounsaturated fatty acids

Top 50 Australian foods ranked by total monounsaturated fatty acids content per 100g, sourced from the AFCD.

#	Food	Group	g/100g
1	Oil, macadamia	Fats and oils	80.6
2	Oil, avocado	Fats and oils	70.4
3	Oil, olive	Fats and oils	70.2
4	Oil, almond	Fats and oils	65.2
5	Oil, mustard seed	Fats and oils	61.5
6	Oil, canola	Fats and oils	59.4
7	Oil, blend of monounsaturated vegetable oils	Fats and oils	57.9
8	Nut, macadamia, raw, unsalted	Seed and nut products and dishes	57.2
9	Oil, peanut	Fats and oils	50.3
10	Nut, hazelnut, raw, unsalted	Seed and nut products and dishes	48.8
11	Oil, vegetable	Fats and oils	45.6
12	Oil, rice bran	Fats and oils	39.7
13	Nut, pecan, raw, unsalted	Seed and nut products and dishes	39.3
14	Oil, sesame	Fats and oils	39.2
15	Chicken, separable fat, composite, cooked, no added fat	Meat, poultry and game products and dishes	38.3
16	Peanut butter, smooth & crunchy, no added sugar or salt	Seed and nut products and dishes	37.7
17	Oil, palm	Fats and oils	37.0
18	Margarine spread, monounsaturated (~70% fat), reduced salt (sodium 350 mg/100 g), added phytosterols	Fats and oils	36.6
19	Nut, peanut, without skin, roasted, with oil, unsalted	Seed and nut products and dishes	36.6
20	Nut, peanut, without skin, roasted, with oil, salted	Seed and nut products and dishes	36.6
21	Dripping, beef	Fats and oils	36.6
22	Fat, solid, vegetable oil based	Fats and oils	36.3
23	Nut, peanut, with skin, roasted, with oil, salted	Seed and nut products and dishes	35.8
24	Bacon, middle rasher, separable fat, fried, no added fat	Meat, poultry and game products and dishes	35.5
25	Margarine spread, monounsaturated (>65% fat), reduced salt (sodium 360 mg/100 g)	Fats and oils	33.7
26	Oil, blend of polyunsaturated vegetable oils	Fats and oils	33.4
27	Pork, loin roast, separable fat, raw	Meat, poultry and game products and dishes	33.1
28	Nut, peanut, with skin, raw, unsalted	Seed and nut products and dishes	32.7
29	Peanut butter, smooth & crunchy, added sugar & salt	Seed and nut products and dishes	32.5
30	Pork, loin chop, separable fat, BBQ'd, no added fat	Meat, poultry and game products and dishes	32.4
31	Margarine spread, monounsaturated (>65% fat)	Fats and oils	32.3
32	Pork, crackling, roasted, salted	Meat, poultry and game products and dishes	31.7
33	Pork, loin chop, separable fat, raw	Meat, poultry and game products and dishes	31.7
34	Nut, almond, with skin, roasted, unsalted	Seed and nut products and dishes	31.6
35	Chicken, separable fat, composite, raw	Meat, poultry and game products and dishes	31.6
36	Nut, cashew, raw, unsalted	Seed and nut products and dishes	31.1
37	Nut, pistachio, raw, unsalted	Seed and nut products and dishes	31.0
38	Duck, skin & fat, raw	Meat, poultry and game products and dishes	30.8
39	Nut, almond meal	Seed and nut products and dishes	30.7
40	Nut, almond, with skin, raw, unsalted	Seed and nut products and dishes	30.7
41	Pork, leg steak (rump), separable fat, raw	Meat, poultry and game products and dishes	30.5
42	Pork, medallion or loin steak, separable fat, raw	Meat, poultry and game products and dishes	30.2
43	Dairy blend, butter & edible oil spread (~80% fat), sodium 600 mg/100 g	Fats and oils	29.7
44	Pork, loin roast, separable fat, baked, no added fat	Meat, poultry and game products and dishes	28.7
45	Beef, all cuts, separable fat, raw	Meat, poultry and game products and dishes	28.4
46	Mutton, all cuts, separable fat, cooked	Meat, poultry and game products and dishes	28.2
47	Dairy blend, butter & edible oil spread (~80% fat), reduced salt (sodium 400 mg/100 g)	Fats and oils	28.0
48	Oil, sunflower	Fats and oils	27.8
49	Nut, cashew, roasted, unsalted	Seed and nut products and dishes	27.7
50	Oil, maize	Fats and oils	27.4

Top Foods by Nutrient

Highest in Calcium Highest in Iron Highest in Protein Highest in Vitamin C Highest in Fibre Highest in Potassium Highest in Zinc Highest in Magnesium Highest in Sodium Highest in Folate Highest in Cholesterol Highest in Sugar

Source: Australian Food Composition Database (AFCD) Release 3, FSANZ. All values per 100g of edible portion. Rankings exclude foods where total monounsaturated fatty acids value is zero or not measured.