What is Monounsaturated Fat?
Monounsaturated fats are a type of healthy fat found in a variety of foods and oils. They are liquid at room temperature but start to solidify when chilled. Incorporating monounsaturated fats into your diet can provide numerous health benefits, particularly for heart health.
Benefits of Monounsaturated Fat
Heart Health: Helps reduce bad LDL cholesterol levels and increase good HDL cholesterol levels, lowering the risk of heart disease.
Blood Sugar Control: May help improve insulin sensitivity and regulate blood sugar levels.
Inflammation: Helps reduce inflammation in the body.
Foods High in Monounsaturated Fat
Here are some foods rich in Monounsaturated Fat along with their approximate Monounsaturated Fat content per 100 grams and the percentage of the daily recommended value (DRV) they provide. The DRV for Monounsaturated Fat is approximately 20 grams for adults.
Top Sources of Monounsaturated Fat for Carnivores
Olive Oil
Monounsaturated Fat content: 73 grams per 100g
% of Daily Need: 243%
Olive oil is one of the richest sources of monounsaturated fats.
Avocado
Monounsaturated Fat content: 10 grams per 100g
% of Daily Need: 33%
Avocado is high in healthy fats, particularly monounsaturated fat.
Almonds
Monounsaturated Fat content: 33 grams per 100g
% of Daily Need: 110%
Almonds are a great source of monounsaturated fats and other nutrients.
Pork Loin
Monounsaturated Fat content: 7 grams per 100g
% of Daily Need: 23%
Pork loin contains a moderate amount of monounsaturated fat.
Beef (Lean Cuts)
Monounsaturated Fat content: 9 grams per 100g
% of Daily Need: 30%
Lean cuts of beef are good sources of monounsaturated fat.
Top Sources of Monounsaturated Fat for Vegans
Olive Oil
Monounsaturated Fat content: 73 grams per 100g
% of Daily Need: 243%
Olive oil is one of the richest sources of monounsaturated fats.
Avocado
Monounsaturated Fat content: 10 grams per 100g
% of Daily Need: 33%
Avocado is high in healthy fats, particularly monounsaturated fat.
Almonds
Monounsaturated Fat content: 33 grams per 100g
% of Daily Need: 110%
Almonds are a great source of monounsaturated fats and other nutrients.
Peanut Butter
Monounsaturated Fat content: 25 grams per 100g
% of Daily Need: 83%
Peanut butter is rich in monounsaturated fats.
Sunflower Oil
Monounsaturated Fat content: 20 grams per 100g
% of Daily Need: 67%
Sunflower oil is another plant-based oil high in monounsaturated fats.