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Healthy fat foods

The 30 foods in our database whose fat is the most unsaturated, meaning the most monounsaturated and polyunsaturated fat as a share of total fat, plus two more tables: the foods with the most monounsaturated and the most polyunsaturated fat per 100 g.

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Data
USDA FoodData Central

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How this list is built

The main table ranks foods by their unsaturated share: monounsaturated plus polyunsaturated fat, divided by total fat. Only foods with at least 5 g of fat per 100 g are included, because in very lean foods the share says little. It never reaches 100%, because total fat also includes saturated fat and other components such as glycerol.

The second and third tables rank foods by grams per 100 g of monounsaturated fat, plentiful in olive oil, avocado, and many nuts, and of polyunsaturated fat, found in walnuts, seeds, and oily fish. Values come from the USDA FoodData Central entry each food page cites. Ultra-processed foods, drinks, and fried foods such as patacones or fried corn tostadas are left out, because their fat comes mostly from the frying oil.

The European Union allows foods high in unsaturated fat to state that “replacing saturated fats with unsaturated fats in the diet contributes to the maintenance of normal blood cholesterol levels” (Regulation 432/2012). What counts is swapping one fat for another, not adding more fat: this list helps you choose and does not mean a food qualifies for that claim.

Values come from USDA FoodData Central (each food page cites the exact entry) and are per 100 g of the food as described; for drinks, per 100 ml. The typical serving is a common amount for calculations, not a recommendation. The 1 to 5 satiety score is our own estimate from energy density, protein, fiber, and water: it compares foods with each other and is not a measurement in people.

The 30 foods with the most unsaturated fat

30 foods with at least 5 g of fat per 100 g, ranked by the share of their fat that is unsaturated, highest first.

  1. HazelnutsFat 60.8 g/100 g · Fat 15.2 g per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density88% of total fat
  2. AlmondsFat 49.9 g/100 g · Fat 12.5 g per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density88% of total fat
  3. WalnutsFat 65.2 g/100 g · Fat 16.3 g per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density86% of total fat
  4. FlaxseedsFat 42.2 g/100 g · Fat 4.2 g per serving · Typical serving 10 g (0.4 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density86% of total fat
  5. Sunflower seedsFat 49.8 g/100 g · Fat 12.5 g per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density85% of total fat
  6. Chia seedsFat 30.7 g/100 g · Fat 4.6 g per serving · Typical serving 15 g (0.5 oz) · Satiety 2/5High in fiberNutritious in small servingsHigh energy density85% of total fat
  7. Olive oilFat 100 g/100 g · Fat 10 g per serving · Typical serving 10 g (0.4 oz) · Satiety 1/5High energy density84% of total fat
  8. PistachiosFat 45.3 g/100 g · Fat 11.3 g per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density83% of total fat
  9. Green olivesFat 15.3 g/100 g · Fat 4.6 g per serving · Typical serving 30 g (1 oz) · Satiety 4/5High in fiber82% of total fat
  10. Sesame seedsFat 49.7 g/100 g · Fat 4.5 g per serving · Typical serving 9 g (0.3 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density82% of total fat
  11. PeanutsFat 49.2 g/100 g · Fat 12.3 g per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density81% of total fat
  12. HummusFat 17.8 g/100 g · Fat 8.9 g per serving · Typical serving 50 g (2 oz) · Satiety 2/5High in fiberNutritious in small servingsMay cause bloating79% of total fat
  13. GuacamoleFat 14.2 g/100 g · Fat 8.5 g per serving · Typical serving 60 g (2 oz) · Satiety 5/5High in fiberNutritious in small servings79% of total fat
  14. Sardines in oilFat 11.4 g/100 g · Fat 6.8 g per serving · Typical serving 60 g (2 oz) · Satiety 3/5High in proteinNutritious in small servings79% of total fat
  15. AvocadoFat 14.7 g/100 g · Fat 10.3 g per serving · Typical serving 70 g (2.5 oz) · Satiety 5/5High in fiberNutritious in small servings79% of total fat
  16. MargarineFat 59.8 g/100 g · Fat 6 g per serving · Typical serving 10 g (0.4 oz) · Satiety 1/5High energy density77% of total fat
  17. Peanut butterFat 51.4 g/100 g · Fat 8.2 g per serving · Typical serving 16 g (0.6 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density75% of total fat
  18. Pumpkin seeds (pepitas)Fat 49 g/100 g · Fat 12.3 g per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density73% of total fat
  19. Mexican red riceFat 5.3 g/100 g · Fat 7.9 g per serving · Typical serving 150 g (5.5 oz) · Satiety 1/572% of total fat
  20. Dry-roasted peanutsFat 49.7 g/100 g · Fat 14.9 g per serving · Typical serving 30 g (1 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density72% of total fat
  21. CashewsFat 43.8 g/100 g · Fat 11 g per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density72% of total fat
  22. Light tuna in oilFat 8.2 g/100 g · Fat 4.9 g per serving · Typical serving 60 g (2 oz) · Satiety 3/5High in proteinNutritious in small servings71% of total fat
  23. Sardines in tomato sauceFat 10.4 g/100 g · Fat 6.2 g per serving · Typical serving 60 g (2 oz) · Satiety 3/5High in proteinNutritious in small servings67% of total fat
  24. EdamameFat 5.2 g/100 g · Fat 3.9 g per serving · Typical serving 75 g (2.5 oz) · Satiety 5/5High in proteinHigh in fiberMay cause bloating66% of total fat
  25. Rolled oatsFat 6.5 g/100 g · Fat 2.6 g per serving · Typical serving 40 g (1.5 oz) · Satiety 1/5High in fiberHigh energy density66% of total fat
  26. Pupusa with beansFat 9 g/100 g · Fat 11.3 g per serving · Typical serving 125 g (4.5 oz) · Satiety 2/5High in fiberMay cause bloating65% of total fat
  27. AmaranthFat 7 g/100 g · Fat 2.1 g per serving · Typical serving 30 g (1 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density64% of total fat
  28. MackerelFat 13.9 g/100 g · Fat 16.7 g per serving · Typical serving 120 g (4 oz) · Satiety 3/5High in proteinNutritious in small servings63% of total fat
  29. Scrambled eggsFat 11 g/100 g · Fat 13.2 g per serving · Typical serving 120 g (4 oz) · Satiety 4/5Easy to digestNutritious in small servings62% of total fat
  30. Beef empanadaFat 18.4 g/100 g · Fat 16.6 g per serving · Typical serving 90 g (3 oz) · Satiety 1/5High energy densityMay worsen nausea62% of total fat

Most monounsaturated fat per 100 g

20 foods ranked by grams of monounsaturated fat per 100 g, with the amount in one serving.

  1. Olive oilMonounsaturated 7.3 g per serving · Calories 88 kcal per serving · Typical serving 10 g (0.4 oz) · Satiety 1/5High energy density73g/100 g
  2. HazelnutsMonounsaturated 11.4 g per serving · Calories 157 kcal per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density45.7g/100 g
  3. AlmondsMonounsaturated 7.9 g per serving · Calories 145 kcal per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density31.6g/100 g
  4. Dry-roasted peanutsMonounsaturated 7.9 g per serving · Calories 176 kcal per serving · Typical serving 30 g (1 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density26.2g/100 g
  5. Peanut butterMonounsaturated 4.1 g per serving · Calories 96 kcal per serving · Typical serving 16 g (0.6 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density25.9g/100 g
  6. PeanutsMonounsaturated 6.1 g per serving · Calories 142 kcal per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density24.4g/100 g
  7. CashewsMonounsaturated 6 g per serving · Calories 138 kcal per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density23.8g/100 g
  8. Unsalted butterMonounsaturated 2.3 g per serving · Calories 72 kcal per serving · Typical serving 10 g (0.4 oz) · Satiety 1/5High energy density23.4g/100 g
  9. PistachiosMonounsaturated 5.8 g per serving · Calories 140 kcal per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density23.3g/100 g
  10. MargarineMonounsaturated 1.9 g per serving · Calories 53 kcal per serving · Typical serving 10 g (0.4 oz) · Satiety 1/5High energy density19.3g/100 g
  11. Sesame seedsMonounsaturated 1.7 g per serving · Calories 52 kcal per serving · Typical serving 9 g (0.3 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density18.8g/100 g
  12. Pumpkin seeds (pepitas)Monounsaturated 3.9 g per serving · Calories 144 kcal per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density15.7g/100 g
  13. Green olivesMonounsaturated 3.4 g per serving · Calories 44 kcal per serving · Typical serving 30 g (1 oz) · Satiety 4/5High in fiber11.3g/100 g
  14. AvocadoMonounsaturated 6.9 g per serving · Calories 112 kcal per serving · Typical serving 70 g (2.5 oz) · Satiety 5/5High in fiberNutritious in small servings9.8g/100 g
  15. Sunflower seedsMonounsaturated 2.4 g per serving · Calories 146 kcal per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density9.5g/100 g
  16. GuacamoleMonounsaturated 5.7 g per serving · Calories 93 kcal per serving · Typical serving 60 g (2 oz) · Satiety 5/5High in fiberNutritious in small servings9.5g/100 g
  17. CheddarMonounsaturated 2.8 g per serving · Calories 121 kcal per serving · Typical serving 30 g (1 oz) · Satiety 1/5Nutritious in small servingsHigh energy density9.4g/100 g
  18. WalnutsMonounsaturated 2.2 g per serving · Calories 164 kcal per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density8.9g/100 g
  19. Queso asaderoMonounsaturated 2.4 g per serving · Calories 107 kcal per serving · Typical serving 30 g (1 oz) · Satiety 1/5High in proteinNutritious in small servingsHigh energy density8g/100 g
  20. FlaxseedsMonounsaturated 0.8 g per serving · Calories 53 kcal per serving · Typical serving 10 g (0.4 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density7.5g/100 g

Most polyunsaturated fat per 100 g

20 foods ranked by grams of polyunsaturated fat per 100 g, with the amount in one serving.

  1. WalnutsPolyunsaturated 11.8 g per serving · Calories 164 kcal per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density47.2g/100 g
  2. Sunflower seedsPolyunsaturated 8.2 g per serving · Calories 146 kcal per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density32.9g/100 g
  3. FlaxseedsPolyunsaturated 2.9 g per serving · Calories 53 kcal per serving · Typical serving 10 g (0.4 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density28.7g/100 g
  4. MargarinePolyunsaturated 2.7 g per serving · Calories 53 kcal per serving · Typical serving 10 g (0.4 oz) · Satiety 1/5High energy density26.5g/100 g
  5. Chia seedsPolyunsaturated 3.6 g per serving · Calories 73 kcal per serving · Typical serving 15 g (0.5 oz) · Satiety 2/5High in fiberNutritious in small servingsHigh energy density23.7g/100 g
  6. Sesame seedsPolyunsaturated 2 g per serving · Calories 52 kcal per serving · Typical serving 9 g (0.3 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density21.8g/100 g
  7. Pumpkin seeds (pepitas)Polyunsaturated 5 g per serving · Calories 144 kcal per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density19.9g/100 g
  8. PeanutsPolyunsaturated 3.9 g per serving · Calories 142 kcal per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density15.6g/100 g
  9. PistachiosPolyunsaturated 3.6 g per serving · Calories 140 kcal per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density14.4g/100 g
  10. Peanut butterPolyunsaturated 2 g per serving · Calories 96 kcal per serving · Typical serving 16 g (0.6 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density12.5g/100 g
  11. AlmondsPolyunsaturated 3.1 g per serving · Calories 145 kcal per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density12.3g/100 g
  12. Olive oilPolyunsaturated 1.1 g per serving · Calories 88 kcal per serving · Typical serving 10 g (0.4 oz) · Satiety 1/5High energy density10.5g/100 g
  13. Dry-roasted peanutsPolyunsaturated 2.9 g per serving · Calories 176 kcal per serving · Typical serving 30 g (1 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density9.8g/100 g
  14. HummusPolyunsaturated 4.4 g per serving · Calories 119 kcal per serving · Typical serving 50 g (2 oz) · Satiety 2/5High in fiberNutritious in small servingsMay cause bloating8.8g/100 g
  15. HazelnutsPolyunsaturated 2 g per serving · Calories 157 kcal per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density7.9g/100 g
  16. CashewsPolyunsaturated 2 g per serving · Calories 138 kcal per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density7.8g/100 g
  17. Sardines in oilPolyunsaturated 3.1 g per serving · Calories 125 kcal per serving · Typical serving 60 g (2 oz) · Satiety 3/5High in proteinNutritious in small servings5.2g/100 g
  18. Beef empanadaPolyunsaturated 3.8 g per serving · Calories 302 kcal per serving · Typical serving 90 g (3 oz) · Satiety 1/5High energy densityMay worsen nausea4.3g/100 g
  19. SalmonPolyunsaturated 4.9 g per serving · Calories 260 kcal per serving · Typical serving 125 g (4.5 oz) · Satiety 3/5High in proteinNutritious in small servings3.9g/100 g
  20. MackerelPolyunsaturated 4 g per serving · Calories 246 kcal per serving · Typical serving 120 g (4 oz) · Satiety 3/5High in proteinNutritious in small servings3.4g/100 g

How to use this list

The 2025 consensus of four US scientific societies on eating with GLP-1 medications lists nuts, seeds, and plant oils such as olive oil among the foods to favor.

Even so, on a GLP-1 medication fatty meals often make nausea and a heavy feeling worse, especially early on, because the stomach empties more slowly. That is why portions matter: a tablespoon of oil or a small handful of nuts, spread over the day, usually sits better than one large meal. The fat-per-serving column helps you work it out.

All fat provides 9 calories per gram. When you eat very little, a drizzle of olive oil or a few nuts are a practical way to add energy and nutrients; if you fill up quickly, leave room for the protein on your plate first.

For how this fits into everyday eating, read What to Eat on GLP-1 Medications (Ozempic, Wegovy, Zepbound): A Phase-by-Phase Guide, Nausea on Ozempic, Wegovy or Zepbound: What to Eat and What to Avoid and Foods to Avoid on Ozempic, Wegovy or Zepbound: What the Label Says.

Related tool

To spread these foods over a week of small meals, use the weekly menu for small appetites.

Other food rankings

Micronutrients and fats

Protein

Fiber

Calories and macros

Tolerance and snacks

You can also browse the table of all foods or the side-by-side food comparisons.

Sources

Databases and studies behind the data in this list, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central.accessed .
  2. Official Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods, annex (monounsaturated and/or polyunsaturated fatty acids).accessed .
  3. Obesity (The Obesity Society, Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from ACLM, ASN, OMA and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336 (Table 6).accessed .