Although researchers have not yet succeeded in isolating all of the active compounds of food, they know that eating healthy means putting great emphasis on fruits and vegetables, eating fish every week, and replacing refined grains with whole grains.
30 foods high in monounsaturated fats and omega-3
What's in your food?
The following table presents many sources of monounsaturated fats and omega-3.
Monounsaturated fats (content in grams)
- Macadamia nuts, dry roasted (30 grams/two tablespoons) - 16.800 g
- Hazelnuts (30 grams/two tablespoons) - 12.940 g
- Pecans (30 grams/two tablespoons) - 11.570 g
- Olive oil (15 millilitres/one tablespoon) - 9.850 g
- Almonds (30 grams/two tablespoons) - 9.116 g
- Canola oil (15 millilitres/one tablespoon) - 8.246 g
- Peanuts, roasted with oil, salted (30 grams/two tablespoons) - 7.353 g
- Cashews, dry roasted, salted (30 grams/two tablespoons) - 7.349 g
- Peanuts, dry roasted, salted (30 grams/two tablespoons) - 6.985 g
- Peanut oil (15 millilitres/one tablespoon) - 6.237 g
- Pine nuts, dry (30 grams/two tablespoons) - 5.320 g
- Peanut butter, crunchy (15 millilitres/one tablespoon) - 3.930 g
- Peanut butter, creamy (15 millilitres/one tablespoon) - 3.794 g
- Hass avocado (30 grams/two tablespoons) - 2.778 g
- Florida avocado (30 grams/two tablespoons) - 1.563 g
Omega-3 fatty acids
- Linseed oil (15 millilitres/one tablespoon) - 8.2 g
- Walnuts (60 grams/one quarter cup) - 2.6 g
- Flaxseed (15 grams/one tablespoon) - 2.2 g
- Lake trout, cooked (100 grams/one third cup) - 2.0 g
- Herring, Pacific (100 grams/one third cup) - 1.8 g
- Salmon, farmed, cooked (100 grams/one third cup) - 1.8 g
- Anchovies, canned (100 grams/one third cup) - 1.7 g
- Tuna, bluefin, cooked (100 grams/one third cup) - 1.6 g
- Walnut oil (15 millilitres/one tablespoon) - 1.6 g
- Sablefish, cooked (100 grams/one third cup) - 1.5 g
- Salmon, chinook, cooked (100 grams/one third cup) - 1.5 g
- Sardines, canned (100 grams/one third cup) - 1.5 g
- Mackerel, Atlantic, cooked (100 grams/one third cup) - 1.3 g
- Herring, pickled (100 grams/one third cup) - 1.2 g
- Canola or rapeseed oil (15 millilitres/one tablespoon) - 1.0g
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