Nutrient Ranking Tool

Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.

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Fish Highest in Monounsaturated Fats

114 results

		Name	Monounsaturated Fats	Data source
+	1	Cooked Eel (Fish, eel, mixed species, cooked, dry heat) 1 fillet	14.657g	Standard Release (Common)
+	2	Cooked Pacific Herring (Fish, herring, Pacific, cooked, dry heat) 1 fillet	12.682g	Standard Release (Common)
+	3	Cooked Atlantic Mackerel (Fish, mackerel, Atlantic, cooked, dry heat) 6oz fillet	11.91g	Standard Release (Common)
+	4	Cooked Sablefish (Fish, sablefish, cooked, dry heat) 3 oz	8.779g	Standard Release (Common)
+	5	Cooked Atlantic Salmon (Farmed) (Fish, salmon, Atlantic, farmed, cooked, dry heat) 6oz fillet	7.108g	Standard Release (Common)
+	6	Atlantic Herring (Fish, herring, Atlantic, cooked, dry heat) 1 fillet	6.85g	Standard Release (Common)
+	7	Cooked Coho Salmon (Farmed) (Fish, salmon, coho, farmed, cooked, dry heat) 6oz fillet	6.151g	Standard Release (Common)
+	8	Raw Atlantic Mackerel (Fish, mackerel, Atlantic, raw) 1 fillet	6.111g	Standard Release (Common)
+	9	Canned Sardines (Fish, sardine, Atlantic, canned in oil, drained solids with bone) 1 cup, drained	5.765g	Standard Release (Common)
+	10	Cooked Coho Salmon (Wild Caught) (Fish, salmon, coho, wild, cooked, moist heat) 6oz fillet	4.593g	Standard Release (Common)
+	11	Cooked Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, cooked, dry heat) 6oz fillet	4.585g	Standard Release (Common)
+	12	Cooked Bluefin Tuna (Fish, tuna, fresh, bluefin, cooked, dry heat) 6oz fillet	3.49g	Standard Release (Common)
+	13	Pickled Herring (Fish, herring, Atlantic, pickled) 1 oz, boneless	3.393g	Standard Release (Common)
+	14	Raw Farmed Atlantic Salmon (Fish, salmon, Atlantic, farmed, raw) 3 oz	3.205g	Standard Release (Common)
+	15	Cooked Sockeye Salmon (Fish, salmon, sockeye, cooked, dry heat) 6oz fillet	3.169g	Standard Release (Common)
+	16	Cooked Swordfish (Fish, swordfish, cooked, dry heat) 3 oz	3.012g	Standard Release (Common)
+	17	Cooked Pompano (Fish, pompano, florida, cooked, dry heat) 1 fillet	2.917g	Standard Release (Common)
+	18	Raw Coho Salmon (Fish, salmon, coho, farmed, raw) 3 oz	2.831g	Standard Release (Common)
+	19	Canned White Tuna (Oil Packed) (Fish, tuna, white, canned in oil, drained solids) 3 oz	2.773g	Standard Release (Common)
+	20	Cooked Coho Salmon (Wild) (Fish, salmon, coho, wild, cooked, dry heat) 6oz fillet	2.688g	Standard Release (Common)
+	21	Cooked Trout (Fish, trout, rainbow, wild, cooked, dry heat) 1 fillet	2.497g	Standard Release (Common)
+	22	Canned Sockeye Salmon (With Bones) (Fish, salmon, sockeye, canned, without salt, drained solids with bone) 3 oz	2.36g	Standard Release (Common)
+	23	Fried Calamari (Mollusks, squid, mixed species, cooked, fried) 3 oz	2.337g	Standard Release (Common)
+	24	Cooked Abalone (Mollusks, abalone, mixed species, cooked, fried) 3 oz	2.33g	Standard Release (Common)
+	25	Cooked Whitefish (Fish, whitefish, mixed species, cooked, dry heat) 3 oz	2.175g	Standard Release (Common)
+	26	Canned Salmon (Fish, salmon, sockeye, canned, drained solids) 3 oz	2.12g	Standard Release (Common)
+	27	Cooked Sturgeon (Fish, sturgeon, mixed species, cooked, dry heat) 3 oz	2.113g	Standard Release (Common)
+	28	Canned Sockeye Salmon (With Skin And Bones) (Salmon, sockeye, canned, total can contents) 3 oz	2.1g	Standard Release (Common)
+	29	Smoked Sturgeon (Fish, sturgeon, mixed species, smoked) 3 oz	2.003g	Standard Release (Common)
+	30	Cooked Tilefish (Fish, tilefish, cooked, dry heat) 1/2 fillet	1.998g	Standard Release (Common)
+	31	Raw Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, raw) 3 oz	1.788g	Standard Release (Common)
+	32	Raw Whitefish (Fish, whitefish, mixed species, raw) 3 oz	1.697g	Standard Release (Common)
+	33	Blue Crab Cakes (Crustaceans, crab, blue, crab cakes, home recipe) 1 cake	1.689g	Standard Release (Common)
+	34	Raw Yellowtail (Fish, yellowtail, mixed species, raw) 3 oz	1.692g	Standard Release (Common)
+	35	Cooked Rainbow Trout (Fish, trout, rainbow, farmed, cooked, dry heat) 1 fillet	1.678g	Standard Release (Common)
+	36	Canned Sockeye Salmon (Salmon, sockeye, canned, drained solids, without skin and bones) 3 oz	1.636g	Standard Release (Common)
+	37	Cooked Tilapia (Fish, tilapia, cooked, dry heat) 6oz fillet	1.624g	Standard Release (Common)
+	38	Cooked Catfish (Fish, catfish, channel, wild, cooked, dry heat) 1 fillet	1.572g	Standard Release (Common)
+	39	Raw Rainbow Trout (Fish, trout, rainbow, farmed, raw) 1 fillet	1.563g	Standard Release (Common)
+	40	Raw Bluefin Tuna (Fish, tuna, fresh, bluefin, raw) 3 oz	1.36g	Standard Release (Common)
+	41	Raw Pink Salmon (Fish, salmon, pink, raw) 3 oz	1.146g	Standard Release (Common)
+	42	Raw Fresh Water Bass (Fish, bass, fresh water, mixed species, raw) 1 fillet	1.13g	Standard Release (Common)
+	43	Raw Striped Bass (Fish, bass, striped, raw) 1 fillet	1.049g	Standard Release (Common)
+	44	Cooked Striped Bass (Fish, bass, striped, cooked, dry heat) 1 fillet	1.049g	Standard Release (Common)
+	45	Canned Pink Salmon (With Skin And Bones) (Fish, salmon, pink, canned, drained solids) 3 oz	1.029g	Standard Release (Common)
+	46	Kippered Herring (Fish, herring, Atlantic, kippered) 1 fillet, small (2-3/8 inch x 1-3/8 inch x 1/4 inch)	1.022g	Standard Release (Common)
+	47	Raw Anchovies (Fish, anchovy, european, raw) 3 oz	1.005g	Standard Release (Common)
+	48	Cooked Blue Mussels (Mollusks, mussel, blue, cooked, moist heat) 3 oz	0.862g	Standard Release (Common)
+	49	Flat Fish (Flounder Or Sole) (Fish, flatfish (flounder and sole species), cooked, dry heat) 1 fillet	0.834g	Standard Release (Common)
+	50	Cooked King Mackerel (Fish, mackerel, king, cooked, dry heat) 3 oz	0.832g	Standard Release (Common)
+	51	Canned Pink Salmon (Fish, Salmon, pink, canned, drained solids, without skin and bones) 3 oz	0.825g	Standard Release (Common)
+	52	Canned Anchovies (Fish, anchovy, european, canned in oil, drained solids) 5 anchovies	0.754g	Standard Release (Common)
+	53	Cooked Smelt (Fish, smelt, rainbow, cooked, dry heat) 3 oz	0.699g	Standard Release (Common)
+	54	Canned Eastern Oysters (Mollusks, oyster, eastern, canned) 1 can (12 oz), oysters and liquid	0.68g	Standard Release (Common)
+	55	Canned White Tuna (Water Packed) (Fish, tuna, white, canned in water, drained solids) 3 oz	0.666g	Standard Release (Common)
+	56	Cooked Pacific Oysters (Mollusks, oyster, Pacific, cooked, moist heat) 3 oz	0.66g	Standard Release (Common)
+	57	Cooked Fish Roe (Fish, roe, mixed species, cooked, dry heat) 1 oz	0.605g	Standard Release (Common)
+	58	Raw Tilapia (Fish, tilapia, raw) 1 fillet	0.578g	Standard Release (Common)
+	59	Smoked Salmon (Fish, salmon, chinook, smoked) 1 oz, boneless	0.575g	Standard Release (Common)
+	60	Cooked Sea Bass (Fish, sea bass, mixed species, cooked, dry heat) 1 fillet	0.549g	Standard Release (Common)
+	61	Cooked Snapper (Fish, snapper, mixed species, cooked, dry heat) 1 fillet	0.547g	Standard Release (Common)
+	62	Cooked Grouper (Dry Heat) (Fish, grouper, mixed species, cooked, dry heat) 1 fillet	0.541g	Standard Release (Common)
+	63	Cooked Halibut (Fish, halibut, Atlantic and Pacific, cooked, dry heat) 3 oz	0.487g	Standard Release (Common)
+	64	Cooked Walleye Pike (Fish, pike, walleye, cooked, dry heat) 1 fillet	0.467g	Standard Release (Common)
+	65	Baked Conch (Mollusks, conch, baked or broiled) 1 cup, sliced	0.424g	Standard Release (Common)
+	66	Smoked Whitefish (Fish, whitefish, mixed species, smoked) 1 cup, cooked	0.378g	Standard Release (Common)
+	67	Cooked Lingcod (Fish, lingcod, cooked, dry heat) 3 oz	0.38g	Standard Release (Common)
+	68	Cooked Orange Roughy (Fish, roughy, orange, cooked, dry heat) 3 oz	0.373g	Standard Release (Common)
+	69	Cooked Northern Pike (Fish, pike, northern, cooked, dry heat) 6oz fillet	0.342g	Standard Release (Common)
+	70	Cooked Eastern Oysters (Wild) (Mollusks, oyster, eastern, wild, cooked, dry heat) 3 oz	0.334g	Standard Release (Common)
+	71	Cooked Whiting (Fish, whiting, mixed species, cooked, dry heat) 1 fillet	0.32g	Standard Release (Common)
+	72	Cooked Shrimp (Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture)) 3 oz	0.307g	Standard Release (Common)
+	73	Cooked Spiny Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) 3 oz	0.3g	Standard Release (Common)
+	74	Cooked Atlantic Perch (Fish, ocean perch, Atlantic, cooked, dry heat) 1 fillet	0.288g	Standard Release (Common)
+	75	Cooked Queen Crab (Crustaceans, crab, queen, cooked, moist heat) 3 oz	0.279g	Standard Release (Common)
+	76	Octopus (Cooked) (Mollusks, octopus, common, cooked, moist heat) 3 oz	0.275g	Standard Release (Common)
+	77	Raw Dungeness Crab (Crustaceans, crab, dungeness, raw) 1 crab	0.272g	Standard Release (Common)
+	78	Raw Whiting (Fish, whiting, mixed species, raw) 1 fillet	0.257g	Standard Release (Common)
+	79	Alaskan King Crab (Crustaceans, crab, alaska king, cooked, moist heat) 1 leg	0.248g	Standard Release (Common)
+	80	Cooked Mahimahi (Fish, mahimahi, cooked, dry heat) 1 fillet	0.246g	Standard Release (Common)
+	81	Cooked Yellowfin Tuna (Fish, tuna, yellowfin, fresh, cooked, dry heat) 6oz fillet	0.235g	Standard Release (Common)
+	82	Imitation Crab Meat (Crustaceans, crab, alaska king, imitation, made from surimi) 3 oz	0.234g	Standard Release (Common)
+	83	Fish Roe (Fish, roe, mixed species, raw) 1 tbsp	0.233g	Standard Release (Common)
+	84	Cooked Atlantic Cod (Dry Heat) (Fish, cod, Atlantic, cooked, dry heat) 1 fillet	0.223g	Standard Release (Common)
+	85	Raw Queen Crab (Crustaceans, crab, queen, raw) 3 oz	0.218g	Standard Release (Common)
+	86	Cooked Lobster (Crustaceans, lobster, northern, cooked, moist heat) 3 oz	0.215g	Standard Release (Common)
+	87	Cooked Wild Eastern Oysters (Mollusks, oyster, eastern, wild, cooked, moist heat) 6 medium	0.213g	Standard Release (Common)
+	88	Cooked Crayfish (Crustaceans, crayfish, mixed species, farmed, cooked, moist heat) 3 oz	0.213g	Standard Release (Common)
+	89	Cooked Skipjack (Fish, tuna, skipjack, fresh, cooked, dry heat) 3 oz	0.207g	Standard Release (Common)
+	90	Crayfish (Crustaceans, crayfish, mixed species, wild, cooked, moist heat) 3 oz	0.207g	Standard Release (Common)
+	91	Cooked Eastern Oysters (Farmed) (Mollusks, oyster, eastern, farmed, cooked, dry heat) 3 oz	0.196g	Standard Release (Common)
+	92	Cooked Dungeness Crab (Crustaceans, crab, dungeness, cooked, moist heat) 3 oz	0.182g	Standard Release (Common)
+	93	Raw Pacific Oysters (Mollusks, oyster, Pacific, raw) 1 medium	0.179g	Standard Release (Common)
+	94	Canned Blue Crab (Crustaceans, crab, blue, canned) 1 cup	0.174g	Standard Release (Common)
+	95	Canned Clams (Drained) (Mollusks, clam, mixed species, canned, drained solids) 3 oz	0.168g	Standard Release (Common)
+	96	Raw Skipjack Tuna (Fish, tuna, fresh, skipjack, raw) 3 oz	0.162g	Standard Release (Common)
+	97	Blue Crab (Crustaceans, crab, blue, cooked, moist heat) 1 cup, flaked and pieces	0.152g	Standard Release (Common)
+	98	Cooked Clams (Mollusks, clam, mixed species, cooked, moist heat) 3 oz	0.146g	Standard Release (Common)
+	99	Canned Shrimp (Crustaceans, shrimp, mixed species, canned) 1 cup	0.138g	Standard Release (Common)
+	100	Cooked Cuttlefish (Mollusks, cuttlefish, mixed species, cooked, moist heat) 3 oz	0.138g	Standard Release (Common)
+	101	Raw Eastern Oysters (Mollusks, oyster, eastern, farmed, raw) 3 oz	0.129g	Standard Release (Common)
+	102	Cooked Pollock (Fish, pollock, Atlantic, cooked, dry heat) 3 oz	0.122g	Standard Release (Common)
+	103	Cooked Haddock (Fish, haddock, cooked, dry heat) 1 fillet	0.111g	Standard Release (Common)
+	104	Canned Atlantic Cod (Fish, cod, Atlantic, canned, solids and liquid) 3 oz	0.105g	Standard Release (Common)
+	105	Raw Clams (Mollusks, clam, mixed species, raw) 3 oz	0.102g	Standard Release (Common)
+	106	Cooked Pacific Cod (Fish, cod, Pacific, cooked, dry heat (may contain additives to retain moisture)) 1 fillet	0.08g	Standard Release (Common)
+	107	Cooked Alaskan Pollock (Fish, pollock, Alaska, cooked, dry heat (may contain additives to retain moisture)) 1 fillet	0.08g	Standard Release (Common)
+	108	Steamed Scallops (Mollusks, scallop, (bay and sea), cooked, steamed) 3 oz	0.07g	Standard Release (Common)
+	109	Cooked Whelk (Mollusks, whelk, unspecified, cooked, moist heat) 3 oz	0.048g	Standard Release (Common)
+	110	Cooked Cod (Fish, cod, Pacific, cooked) 3 oz	0.047g	Standard Release (Common)
+	111	Smoked Haddock (Fish, haddock, smoked) 1 oz, boneless	0.045g	Standard Release (Common)
+	112	Raw Squid (Mollusks, squid, mixed species, raw) 1 oz, boneless	0.03g	Standard Release (Common)
+	113	Raw Yellowfin Tuna (Fish, tuna, fresh, yellowfin, raw) 1 oz, boneless	0.033g	Standard Release (Common)
+	114	Raw Scallops (Mollusks, scallop, mixed species, raw) 1 unit 2 large or 5 small	0.014g	Standard Release (Common)