Foods Rich in Monounsaturated Fatty Acids

Fatty acids are a long chain of carbon, having a methyl group at one end and a carboxyl group at the other. These fatty acids are essential for boosting metabolism and gene regulation. The fatty acids are divided into saturated and unsaturated fatty acids. (1)  

Unsaturated fatty acids are beneficial fats derived from plants and are in a liquid state at room temperature. It is further divided into polyunsaturated fatty acids (PUFAs) and monounsaturated fatty acids (MUFAs). PUFAs and MUFAs help lower lipoproteins (LDL cholesterol) and reduce the risk of heart diseases. (2) 

Monounsaturated fatty acids (MUFAs) are unsaturated fatty acids with a double bond. MUFAs benefit our health by preventing diabetes, blood pressure, and cholesterol. Incorporating MUFAs into the diet can elevate anti-inflammatory properties and reduce the risk of cardiovascular disease. (3) 

Mostly vegetable oils like olive oil, sunflower oil, etc., are included in foods rich in monosaturated fatty acids.

Top 10 Foods Rich in Monosaturated Fatty Acids

Foods and oils contain different proportions of fatty acids. This post discusses the top ten foods rich in monosaturated fatty acids, which benefit our health:

Safflower oil

The oil is extracted from safflower (Carthamus tinctorius) plant which is a branched herb that belongs to the Asteraceae family. Each branch contains one to five red or yellow, or orange flowers. Its oil is a popular cooking oil extracted from safflower seeds. It has a high quantity of MUFAs, 71.6 grams per 100 grams. This plant is also rich in vitamin E. This plant is well known for its benefits in regulating hormones and moisturizing skin. (4)

Read more: Nutritional Facts about Safflower Oil

Almond oil

MUFAs per 100 grams	MUFAs per serving size (1 cup, 218 g)
69.6 g	152 g

Almond (Prunus dulcis), classified as drupes, belongs to the Rosaceae family. A hard outer shell covers the flesh. Its oil is extracted from light brown almond, which tastes nutty. Almond oil is used in cooking and making cosmetic products. Almond oil contains 69.6 grams of MUFAs per 100 grams. It also has a good amount of calories, vitamin A, and vitamin K. (5) Almond oil helps maintain blood sugar and protect cells from free radical damage. Almond butter is also prepared from almonds which contain 34.7 grams of MUFAs per 100 grams. (6)

Read more: Nutrition Facts about Almond Oil

Olive oil

MUFAs per 100 grams	MUFAs per serving size (1 tablespoon, 14g)
68.4 g	9.58 g

Olive (Olea europaea) is a small shrub that belongs to the Oleaceae family. It is a dark yellowish-green fruit grown in drupes (a fleshy fruit with a center seed or stone). Olive oil is the liquid fat extracted from olive. This oil is used for cooking and salad dressing. It contains a good amount of MUFAs, 68.4 grams per 100 grams. It is high in calories and contains other minerals like calcium, potassium, iron, and sodium. This fruit is believed to maintain heart and health. (7)

Read more: Nutritional Facts about Olive Oil

Sunflower oil

MUFAs per 100 grams	MUFAs per serving size
63.4 g	–

Sunflower (Helianthus annuus) is a plant of the Asteraceae family. It consists yellow or orange flower head that contains many seeds. Sunflower oil is extracted from the seeds. The oil is used in cooking and moisturizes the face and scalp. Sunflower oil contains 63.4 grams of MUFAs per 100 grams. It is also high in vitamin E. The oil is consumed to balance cholesterol levels and prevent heart diseases. (8) Sunflower seed (roasted with salt) also contains 33.4 grams of MUFAs per 100 grams. (6)

For more: Nutritional Facts about Sunflower Oil

Canola oil

MUFAs per 100 grams	MUFAs per serving size (100 ml, 90.9 g)
62.6 g	56.9 g

Canola (Brassica napus) is a vegetable plant that belongs to the family Brassicaceae. It is also known as rapeseed, rape kale, winter rape, and swedish turnip. Canola is mustard yellow and has a seed similar in size to poppy seeds. Canola oil is extracted from the canola seeds used in cooking. This vegetable plant contains 62.6 grams of MUFAs per 100 grams. It is a pure oil with zero protein and carbohydrates but is high in calories and vitamin K. This oil also helps maintain cholesterol levels. (9)

Read more: Nutritional Facts about Canola Oil

Peanut oil

MUFAs per 100 grams	MUFAs per serving size (1 tablespoon, 14g)
57.1 g	7.99 g

Peanut (Arachis hypogaea) is a legume crop that belongs to the Fabaceae family. It is also known as groundnut, monkey nut, goober, or earth nut. Peanut oil is a vegetable oil extracted from peanuts and is used for cooking. Peanut oil contains 57.1 grams of MUFAs per 100 grams. It also contains vitamin E and a small quantity of iron and zinc. (10) The oil is good for our heart health as it maintains cholesterol levels and prevents stroke. Peanut butter is a paste made from peanuts, containing 30.7 grams of MUFAs per 100 grams. (8)

Sesame oil

MUFAs per 100 grams	MUFAs per serving size (1 tablespoon, 14g)
39.7 g	5.56 g

Sesame (Sesamum indicum) is a seed that belongs to the Pedaliaceae family. The sesame oil is extracted from creamy or white, pear-shaped sesame seeds. The oil contains 39.7 grams of MUFAs per 100 grams. (11) It also contains vitamin K and choline. Consumption of sesame oil can reduce inflammation and protect skin from sunburn. Sesame butter is a product made from sesame seed which contains 22.6 grams of MUFAs per 100 grams. (8)

Corn oil

MUFAs per 100 grams	MUFAs per serving size (1 tablespoon, 14g)
27.7 g	3.88 g

Corn (Zea mays), also known as maize, is a cereal grain that belongs to the Poaceae family. Corn oil is extracted from the yellow or white germ of corn. The germ is soft and juicy when raw and even softer to chew when cooked. The sundried kernels are hard in texture. Corn oil contains 27.7 grams of MUFAs per 100 grams. It is high in calories and vitamin E. (12) The nutritional components in corn oil possess antioxidant properties, which prevent the heart from oxidative damage.

Soybean oil

MUFAs per 100 grams	MUFAs per serving size (1 tablespoon, 14g)
22.1 g	3.09 g

Soybean (Glycine max) is a legume that belongs to the Fabaceae family. It is yellow, green, or black with a grassy flavor. Soybean oil is a vegetable oil extracted from the seeds of the soybean. It is used in cooking and also as a paint base. Soybean oil contains 22.1 grams of MUFAs per 100 grams. It also contains vitamins E, K, iron, zinc, and a good amount of calories. (13) This oil provides essential omega-3 fatty acids to our body and can also promote skin health.

Read more: Nutrition Facts about Soybean oil

Butter stick (salted)

MUFAs per 100 grams	MUFAs per serving size
16.9 g	–

Butter is a product developed from fresh milk or cream churning. A butter stick is a block of butter that is soft and creamy with a small amount of sweetness. It contains 16.9 grams of MUFAs per 100 grams. It is high in water content. Butter also contains minerals like calcium, sodium, potassium, and phosphorus and vitamins like vitamin D, beta-carotene, lutein, zeaxanthin, and folate. (14) It is suitable for bone health and can also prevent Osteoporosis (weakening of bones).