monounsaturated fats foods
Medically reviewed by Sara Osman,RD,PT


Monounsaturated fatty acids (n-9) can be synthesised by the body and are not considered essential fatty acids, hence there is no adequate or recommended intake limit set. [1]

Plant sources rich in monounsaturated fatty acids are liquid at room temperature. [3]

Of the known types in this category, oleic acid accounts for about 92 % of dietary monounsaturated fatty acids. [3]

Replacing calories from carbohydrates with equivalent calories from monounsaturated fats can reduce mortality risk by 19%. [5]

Absorption/ Storage/ Excretion

Absorption of mono-unsaturated fatty acids is in excess of 90% in adults and infants. [2]

Since oleic acid is completely absorbed, very little is actually excreted through urine. [2]

Body Functions


Monounsaturated Fats Food Sources

foods high in monounsaturated fats

Nutrient Profiles For Food Groups

Fruits ( i )

Fruits (all types) – 0.21 g

Legumes ( i )

Legumes (all types) – 1.31 g

Nuts & Seeds ( i )

Nuts – 18 g
Seeds – 15.23 g

Veggies ( i )

Veggies – 0.19 g

Cereal grains & Flour ( i )

Cereal grains (all types) – 0.41 g

Oils ( i )

Industrial hydrogenated oils – 29.73 g
Cooking oils – 37.77 g
Other edible oils – 35.75 g


Medically reviewed by Sara Osman,RD,PT

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