By the Nutriveda editorial team · Sources checked 2026-10-25
Monounsaturated fat is the main fat in olive oil, olives, avocado and most nuts. Its best-known member is oleic acid. On its own it is not a “health food”: it has the same 9 kcal per gram as any fat. What matters is what it replaces. The EU allows foods to say that replacing saturated fats with unsaturated fats in the diet helps maintain normal blood cholesterol. Below are the main food sources per 100 g and per typical portion, from USDA data.
Monounsaturated fat per 100 g
| Food | Monounsaturated | Saturated | Polyunsaturated | Total fat | Energy |
|---|---|---|---|---|---|
| Olive oil | 73.0 g | 13.8 g | 10.5 g | 100 g | 884 kcal |
| Rapeseed (canola) oil | 63.3 g | 7.4 g | 28.1 g | 100 g | 884 kcal |
| Macadamia nuts, raw | 58.9 g | 12.1 g | 1.5 g | 75.8 g | 718 kcal |
| Hazelnuts | 45.7 g | 4.5 g | 7.9 g | 60.8 g | 628 kcal |
| Pecans | 40.8 g | 6.2 g | 21.6 g | 72.0 g | 691 kcal |
| Almonds | 31.6 g | 3.8 g | 12.3 g | 49.9 g | 579 kcal |
| Peanuts, raw | 24.4 g | 6.3 g | 15.6 g | 49.2 g | 567 kcal |
| Pistachios, raw | 23.3 g | 5.9 g | 14.4 g | 45.3 g | 560 kcal |
| Green olives, in brine | 11.3 g | 2.0 g | 1.3 g | 15.3 g | 145 kcal |
| Avocado, raw | 9.8 g | 2.1 g | 1.8 g | 14.7 g | 160 kcal |
| For comparison: butter, unsalted | 23.4 g | 50.5 g | 3.0 g | 81.1 g | 717 kcal |
Data: USDA FoodData Central, SR Legacy (FDC IDs in the sources), checked 2026-10-25. The three fat groups do not add up to total fat: the rest is glycerol and other compounds. For several foods USDA calculates the fat groups rather than measuring them. Butter is in the table to show that “contains monounsaturated fat” says little on its own: butter has a fair amount, but twice as much saturated fat.
Per portion
| Portion | Monounsaturated | Energy |
|---|---|---|
| 1 tbsp olive oil (13.5 g) | 9.9 g | 119 kcal |
| 30 g macadamia nuts | 17.7 g | 215 kcal |
| 30 g hazelnuts | 13.7 g | 188 kcal |
| 30 g pecans | 12.2 g | 207 kcal |
| 30 g almonds | 9.5 g | 174 kcal |
| 30 g peanuts | 7.3 g | 170 kcal |
| 30 g pistachios | 7.0 g | 168 kcal |
| For comparison: 1 tbsp butter (14.2 g) | 3.3 g (and 7.2 g saturated) | 102 kcal |
The 30 g portion is a small handful and is our choice for comparison, not an official serving. The tablespoon weights are from the USDA records.
Which share of the fat is monounsaturated
Another way to compare sources is the share of their fat that is monounsaturated. From the same USDA numbers: macadamia about 78%, hazelnuts 75%, green olives 74%, olive oil 73%, avocado 67%, almonds and rapeseed oil 63%, pecans 57%, pistachios 51%, peanuts 50%, butter 29%. Rapeseed oil and pecans have less monounsaturated fat than olive oil but more polyunsaturated, which is also an unsaturated fat.
What the evidence says
- Swapping, not adding. The authorised EU health claim is about replacing saturated fats with unsaturated fats (monounsaturated and/or polyunsaturated) to maintain normal blood cholesterol. Adding olive oil or nuts on top of everything else adds energy; using them instead of butter, fatty meat or cheese is the change the claim describes.
- No separate target. EFSA’s reference values for fats set no specific intake number for monounsaturated fat. Advice focuses on limiting saturated fat and getting enough polyunsaturated fat.
- Foods, not the fat alone. Olive oil, nuts and avocado bring other things too: vitamin E, fibre (nuts, avocado), polyphenols (extra virgin olive oil). Studies on Mediterranean eating test these foods together, so their results cannot be credited to monounsaturated fat alone. See the Mediterranean diet guide.
Practical ways to use it
- Use olive oil or rapeseed oil for cooking and dressings instead of butter or lard.
- Swap a cheese or cured-meat snack for a small handful of unsalted nuts.
- Use avocado or hummus on bread instead of butter.
- Measure oil with a spoon for a while. It is the easiest place for energy to add up unnoticed.
Risks and who should be careful
- Energy. All fats are energy-dense. 30 g of nuts is about 170-215 kcal, a tablespoon of oil about 120 kcal.
- Nut allergy. Peanuts and tree nuts are among the major allergens. Avoid them if you are allergic, and be careful with whole nuts for small children (choking risk).
- Salted and roasted products. Salted nuts and olives add sodium; check the label.
Recipes
- Classic hummus (tahini and olive oil)
- Roasted Mediterranean vegetables
Related entries
- Extra virgin olive oil per 100 g
- Olives per 100 g
- Mediterranean diet for beginners
- Polyphenols: foods and what the evidence says
- Tomatoes per 100 g
FAQ
What foods are highest in monounsaturated fat?
Per 100 g in USDA data: olive oil (73.0 g), rapeseed oil (63.3 g), macadamia nuts (58.9 g), hazelnuts (45.7 g), pecans (40.8 g) and almonds (31.6 g). Per portion, a tablespoon of olive oil gives about 10 g.
Is monounsaturated fat good for you?
It is a better choice than saturated fat. The EU health claim says that replacing saturated fats with unsaturated fats in the diet contributes to the maintenance of normal blood cholesterol levels. It still has 9 kcal per gram.
Is avocado or olive oil a better source?
Per gram, olive oil has far more (73.0 g against 9.8 g per 100 g) because avocado is mostly water. Avocado also brings fibre; olive oil, if extra virgin, brings polyphenols. Both work as swaps for saturated fat.
How much monounsaturated fat should I eat a day?
There is no specific EFSA target for it. The practical goal is to get most of your fat from unsaturated sources and to keep saturated fat low.
What is oleic acid?
The main monounsaturated fatty acid in food. In olive oil it makes up 71.3 g of the 73.0 g of monounsaturated fat per 100 g (USDA).
Sources
- USDA FoodData Central, SR Legacy: Oil, olive, salad or cooking (FDC 171413). fdc.nal.usda.gov
- USDA FoodData Central, SR Legacy: Oil, canola (FDC 172336). fdc.nal.usda.gov
- USDA FoodData Central, SR Legacy: Nuts, macadamia nuts, raw (FDC 170178). fdc.nal.usda.gov
- USDA FoodData Central, SR Legacy: Nuts, hazelnuts or filberts (FDC 170581). fdc.nal.usda.gov
- USDA FoodData Central, SR Legacy: Nuts, pecans (FDC 170182). fdc.nal.usda.gov
- USDA FoodData Central, SR Legacy: Nuts, almonds (FDC 170567). fdc.nal.usda.gov
- USDA FoodData Central, SR Legacy: Peanuts, all types, raw (FDC 172430). fdc.nal.usda.gov
- USDA FoodData Central, SR Legacy: Nuts, pistachio nuts, raw (FDC 170184). fdc.nal.usda.gov
- USDA FoodData Central, SR Legacy: Olives, pickled, canned or bottled, green (FDC 169096). fdc.nal.usda.gov
- USDA FoodData Central, SR Legacy: Avocados, raw, all commercial varieties (FDC 171705). fdc.nal.usda.gov
- USDA FoodData Central, SR Legacy: Butter, without salt (FDC 173430). fdc.nal.usda.gov
- Commission Regulation (EU) No 432/2012, list of permitted health claims (replacement of saturated fats with unsaturated fats). EUR-Lex
- EFSA NDA Panel (2010). Scientific Opinion on Dietary Reference Values for fats. EFSA Journal 8(3):1461. efsa.europa.eu
This page is for information only and is not medical or dietary advice.
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