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Monounsaturated Fats

Polyunsaturated fat can be found in the following foods:

  • Olive oil
  • Rapeseed oil
  • Groundnut oil
  • Olives
  • Many nuts
  • Avocados

Monounsaturated fats have better effect than polyunsaturated fats to our health. Monounsaturated fats can lower the level of bad cholesterol, low density lipoprotein (LDL), but also maintain even slightly increase the levels of good cholesterol, HDL cholesterol. Oils high in monounsaturated fatty acids are often rich sources of the antioxidant vitamin E.

Foods High In Monounsaturated Fatty Acids

Food / 100g Monounsaturated Fatty Acids (g) Total Fat (g)
Olive oil 73 100
Macadamia Nuts (shelled) 61 78
Rapeseed oil 59 100
Hazelnuts (shelled) 50 64
Lard 44 100
Groundnut oil 44 100
Sesame oil 38 100
Almonds (shelled) 35 56
Corn oil 30 100
Roast duck with skin 19 38
Fried baccon 18 41
Avocado 12 19

How much monounsaturated fats should you eat?

The minimum daily intake of polyunsaturated fats is 36% of the total fats we eat. That is about 26 gram of monounsaturated fats for women and 34 gram of monounsaturated fats for men. For more information, please refer to Ideal Amounts of Different Fats in the Diet table.