Most of a person's daily fat intake should consist of monounsaturated and polyunsaturated fats, according to the American Heart Association. When eaten instead of saturated or trans fats, monounsaturated fats can lower cholesterol levels and also decrease the risk of heart disease and stroke. They also provide important nutrients, including vitamin E. Foods with the highest percentage are listed by grams of monounsaturated fat per 200-calorie serving.
Oils
High oleic sunflower oil has the highest percentage of monounsaturated fat of all foods, with 19g per 200-calorie serving. Other types of sunflower oil provide 10 to 13g. Many additional oils also are rich in monounsaturated fat. They include almond, avocado, canola, hazelnut, olive, safflower and soy oils at 14 to 18g per 200-calorie serving, about 1 1/2 to 2 tbsp. Margarine generally has about 11g and peanut oil 10g.
Nuts
Nuts also are a good source of monounsaturated fat. Hazelnuts and macadamia nuts have 15 to 16g per 200-calorie serving, about 1 1/2 cups. Almonds, cashews and pecans have 10g to 12g. You can include nut butters in your diet for monounsaturated fat as well.
Animal Fat
Cooking with animal fat provides monounsaturated fat, but keep in mind that it also may provide the same amount of saturated fat. Goose fat has a high percentage of monounsaturated fat at 13g per 200 calories. Duck, chicken and turkey fat provide 10 to 11g, while lard and bacon grease contain 10g.
Other Foods
A few other foods also contain 10g or more monounsaturated fat per 200-calorie serving. Ripe canned olives have 13 to 14g per 200 calories, about 20 to 25 olives. Herring fish oil provides 13g and cod liver oil 10g. Raw avocados contain 12g, extra firm tofu prepared with nigari 10g and beef bologna 10g.
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