Foods Containing High Levels Of Monounsaturated Fatty Acids

To dieters, fatty acids in foods may represent "problem" calories, while, in fact, the human body needs these nutrients for cellular growth. Among monounsaturated, polyunsaturated, trans and saturated fats in foods, a healthy diet should contain more from the first two sources to control cholesterol levels.

The FDA considers foods with 9g or more monounsaturated fat per serving high in content. Because these foods can also contain other types of fat, read package labels and limit total daily fat intake to 65g.

Cooking Oils

Among the fruit and vegetable oils, canola, olive and safflower oils carry the most monounsaturated fatty acid content, with 9 to 10g per 1 tbsp. serving. According to the USDA, these oils contribute to a healthy diet, as they have only about 1 to 2g of saturated fat, compared to butter, which has 7g.

Chocolate

Enjoying chocolate requires trade-offs, with the health benefits of 17g monounsaturated fatty acids countered by 30g of saturated content in 1 cup of semisweet candies. White chocolate has a ratio of 16g monounsaturated to 33g saturated.

Fruits and Nuts

Avocados are well known for their high level of fat, at an average of about 24g total fat and 18g of those monounsaturated, in a 6-oz. pitted Haas avocado. The USDA recommends limited 1-oz. servings of these fruits, in addition to certain nuts that are rich in monounsaturated fatty acids. Pecans, hazelnuts and macadamia nuts deliver 12g, 13g and 17g each per 1 oz. Peanuts also add moderately to that content in mixed nuts. One cup of trail mix derives 20g of monounsaturated fat from nuts, seeds and chocolate chips.

Dairy Products

The saturated fat in dairy products overshadows their monounsaturated benefits. Although the Dietary Guidelines for Americans encourages reduced-fat dairy products in a healthy diet, whole milk and cheese have significant levels of "good" fatty acids. In 1 cup, whole-milk ricotta cheese there is 9g of monounsaturated fat, and a cheese sauce combines nutrient values from both whole milk and cheese to offer 12g per cup.

Meats

Meats also contain several types of fat, balanced by vitamin and mineral content. The USDA includes limited portions of meat in a healthy diet, instructing consumers to trim the visible fat, which reduces the amount of saturated fat. A 3-oz. serving of pork ribs has 12g of monounsaturated fat and 10g of saturated fat. Similar serving sizes of beef and lamb ribs have 10 to 11g each of each type of fat.