Nutrient glossary
What is monounsaturated fat?
Monounsaturated fat is the olive-oil-and-avocado fat associated with better heart health when it replaces saturated fat.
Reviewed 20 July 2026. General information, not medical advice.
The short version
Monounsaturated fat keeps LDL cholesterol lower when it takes the place of saturated fat, which is a large part of why Mediterranean-style eating looks so good in long-term studies. Olive and rapeseed oil, avocados, almonds, cashews and peanuts are the everyday sources.
It is tracked as reference information rather than a gap: the useful move is swapping towards it, not eating more fat overall.
Daily reference (context, not a goal)
36 g a day
This is the fixed adult reference used across these pages. In the app, your amount adjusts to your body and way of eating.
Where monounsaturated fat concentrates
| Food | Per serving | Per 100g |
|---|---|---|
| Macadamia Nuts | 16 g | 59 g |
| Sausage (pork) | 14 g | 12 g |
| Hazelnuts | 13 g | 46 g |
| Pecans | 11 g | 41 g |
| Olive Oil | 10 g | 73 g |
| Rapeseed Oil | 9 g | 63 g |
| Almonds | 9 g | 32 g |
| Ribeye Steak | 8 g | 5 g |
Shown for awareness: the reference for monounsaturated fat is a stay-under or context amount, so this table is about knowing where it lives, not chasing more of it.
Common questions
- Which foods are highest in monounsaturated fat?
- Olive oil and rapeseed oil lead, followed by macadamias, hazelnuts, almonds, avocado and peanut butter.
- Is monounsaturated fat better than polyunsaturated?
- Both improve on saturated fat. They do slightly different jobs, so a mix of olive oil, nuts, seeds and fish covers it well.