Nutrient Ranking Tool
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Dairy and Egg Products Highest in Monounsaturated Fats

118 results
Name
Monounsaturated Fats
Data source
+ 1
Light Whipping Cream (Cream, fluid, light whipping) 1 cup, whipped
10.912g
Standard Release (Common)
+ 2
Grated Parmesan Cheese (Low-Sodium) (Cheese, parmesan, low sodium) 1 cup, grated
8.721g
Standard Release (Common)
+ 3
High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass
5.158g
Standard Release (Common)
+ 4
Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass
3.963g
Standard Release (Common)
+ 5
Ghee (Clarified Butter) (Butter oil, anhydrous) 1 tbsp
3.678g
Standard Release (Common)
+ 6
Ice cream cookie sandwich 1 serving
3.403g
Standard Release (Common)
+ 7
Unsalted Butter (Butter, without salt) 1 tbsp
3.327g
Standard Release (Common)
+ 8
Ricotta Cheese (Cheese, ricotta, whole milk) 1/2 cup
3.297g
Standard Release (Common)
+ 9
Soft Serve Chocolate Ice Cream (Ice cream, soft serve, chocolate) 1/2 cup
3.001g
Standard Release (Common)
+ 10
Egg Omelet (Egg, whole, cooked, omelet) 1 large
2.954g
Standard Release (Common)
+ 11
Lowfat Ricotta (Cheese, ricotta, part skim milk) 1/2 cup
2.869g
Standard Release (Common)
+ 12
Gruyere Cheese (Cheese, gruyere) 1 oz
2.852g
Standard Release (Common)
+ 13
Fried Eggs (Egg, whole, cooked, fried) 1 large
2.844g
Standard Release (Common)
+ 14
Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass
2.733g
Standard Release (Common)
+ 15
Heavy Whipping Cream (Cream, fluid, heavy whipping) 1 fl oz
2.712g
Standard Release (Common)
+ 16
Scrambled Eggs (Egg, whole, cooked, scrambled) 1 large
2.709g
Standard Release (Common)
+ 17
Cheddar Cheese (Cheese, cheddar (Includes foods for USDA's Food Distribution Program)) 1 oz
2.667g
Standard Release (Common)
+ 18
Port De Salut Cheese (Cheese, port de salut) 1 oz
2.652g
Standard Release (Common)
+ 19
Colby Cheese (Cheese, colby) 1 oz
2.636g
Standard Release (Common)
+ 20
Low-Sodium Cheddar Cheese (Cheese, low-sodium, cheddar or colby) 1 oz
2.61g
Standard Release (Common)
+ 21
Dehydrated Milk (Milk, dry, whole, with added vitamin D) 1/4 cup
2.536g
Standard Release (Common)
+ 22
Monterey Cheese (Cheese, monterey) 1 oz
2.485g
Standard Release (Common)
+ 23
Muenster Cheese (Cheese, muenster) 1 oz
2.474g
Standard Release (Common)
+ 24
Fontina Cheese (Cheese, fontina) 1 oz
2.467g
Standard Release (Common)
+ 25
Cheshire Cheese (Cheese, cheshire) 1 oz
2.463g
Standard Release (Common)
+ 26
Brick Cheese (Cheese, brick) 1 oz
2.442g
Standard Release (Common)
+ 27
Roquefort (Cheese, roquefort) 1 oz
2.407g
Standard Release (Common)
+ 28
Queso Chihuahua (Cheese, mexican, queso chihuahua) 1 oz
2.398g
Standard Release (Common)
+ 29
Sharp Cheddar Cheese (Cheese, cheddar, sharp, sliced) 1 slice (1 oz)
2.36g
Standard Release (Common)
+ 30
Caraway Cheese (Cheese, caraway) 1 oz
2.35g
Standard Release (Common)
+ 31
Processed American Cheese (With Vitamin D) (Cheese, pasteurized process, American, fortified with vitamin D) 1 oz
2.339g
Standard Release (Common)
+ 32
Edam Cheese (Cheese, edam) 1 oz
2.308g
Standard Release (Common)
+ 33
Hard Goat Cheese (Cheese, goat, hard type) 1 oz
2.305g
Standard Release (Common)
+ 34
Swiss Cheese (Cheese, swiss) 1 oz
2.285g
Standard Release (Common)
+ 35
Brie Cheese (Cheese, brie) 1 oz
2.276g
Standard Release (Common)
+ 36
Gjetost Cheese (Cheese, gjetost) 1 oz
2.238g
Standard Release (Common)
+ 37
Romano Cheese (Cheese, romano) 1 oz
2.226g
Standard Release (Common)
+ 38
Blue Cheese (Cheese, blue) 1 oz
2.209g
Standard Release (Common)
+ 39
Mexican Blend Cheese (Cheese, Mexican blend) 1/4 cup shredded
2.204g
Standard Release (Common)
+ 40
Gouda Cheese (Cheese, gouda) 1 oz
2.2g
Standard Release (Common)
+ 41
Plain Yogurt (Full Fat) (Yogurt, plain, whole milk) 1 cup (8 fl oz)
2.188g
Standard Release (Common)
+ 42
Hard Grated Parmesan (Cheese, parmesan, hard) 1 oz
2.134g
Standard Release (Common)
+ 43
Plain Greek Yogurt (Full Fat) (Yogurt, Greek, plain, whole milk) 100 grams
2.136g
Standard Release (Common)
+ 44
American Cheese Spread (Cheese spread, pasteurized process, American) 1 slice
2.114g
Standard Release (Common)
+ 45
Provolone Cheese (Cheese, provolone) 1 oz
2.1g
Standard Release (Common)
+ 46
Cold Pack American Cheese (Cheese food, cold pack, American) 1 oz
2.035g
Standard Release (Common)
+ 47
Hard Boiled Eggs (Egg, whole, cooked, hard-boiled) 1 large
2.039g
Standard Release (Common)
+ 48
Tilsit Cheese (Cheese, tilsit) 1 oz
2.027g
Standard Release (Common)
+ 49
Grated Parmesan (Cheese, parmesan, grated) 1 oz
2.025g
Standard Release (Common)
+ 50
Buttermilk (Milk, buttermilk, fluid, whole) 1 cup
2.026g
Standard Release (Common)
+ 51
Processed Swiss Cheese (Cheese, pasteurized process, swiss) 1 oz
2.001g
Standard Release (Common)
+ 52
Hard Mozzarella (Cheese, mozzarella, whole milk, low moisture) 1 oz
1.996g
Standard Release (Common)
+ 53
Camambert (Cheese, camembert) 1 oz
1.995g
Standard Release (Common)
+ 54
Raw Egg Yolks (Egg, yolk, raw, fresh) 1 large
1.995g
Standard Release (Common)
+ 55
American Cheese (Cheese food, pasteurized process, American, vitamin D fortified) 1 oz
1.944g
Standard Release (Common)
+ 56
Queso Blanco (Cheese, white, queso blanco) 1/4 cup
1.938g
Standard Release (Common)
+ 57
Processed Pimento Cheese (Cheese, pasteurized process, pimento) 1 slice (3/4 oz)
1.877g
Standard Release (Common)
+ 58
Mozzarella (Cheese, mozzarella, whole milk) 1 oz
1.867g
Standard Release (Common)
+ 59
Eggs (Raw) (Egg, whole, raw, fresh) 1 large
1.829g
Standard Release (Common)
+ 60
Poached Eggs (Egg, whole, cooked, poached) 1 large
1.822g
Standard Release (Common)
+ 61
Queso Fresco (Cheese, fresh, queso fresco) 1/4 cup
1.79g
Standard Release (Common)
+ 62
Hot Cocoa (Milk, chocolate beverage, hot cocoa, homemade) 1 cup
1.693g
Standard Release (Common)
+ 63
Neufchatel Cheese (Cheese, neufchatel) 1 oz
1.643g
Standard Release (Common)
+ 64
Mozzarella (Hard And Lowfat) (Cheese, mozzarella, low moisture, part-skim) 1 oz
1.63g
Standard Release (Common)
+ 65
Limburger Cheese (Cheese, limburger) 1 cubic inch
1.549g
Standard Release (Common)
+ 66
Low Fat Provolone (Cheese, provolone, reduced fat) 1 oz
1.389g
Standard Release (Common)
+ 67
Soft Goat Cheese (Cheese, goat, soft type) 1 oz
1.365g
Standard Release (Common)
+ 68
Light Cream (Coffe Cream) (Cream, fluid, light (coffee cream or table cream)) 1 fl oz
1.358g
Standard Release (Common)
+ 69
Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass
1.352g
Standard Release (Common)
+ 70
Feta Cheese (Cheese, feta) 1 oz
1.313g
Standard Release (Common)
+ 71
Cream Cheese (Cheese, cream) 1 tbsp
1.292g
Standard Release (Common)
+ 72
Low Fat Mozzarella (Cheese, mozzarella, part skim milk) 1 oz
1.281g
Standard Release (Common)
+ 73
Cottage Cheese (Blended With Fruit) (Cheese, cottage, creamed, with fruit) 4 oz
1.171g
Standard Release (Common)
+ 74
Low Fat Chocolate Milk (Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D) 1 cup
1.138g
Standard Release (Common)
+ 75
Salted Butter (Butter, salted) 1 pat (1 inch sq, 1/3 inch high)
1.051g
Standard Release (Common)
+ 76
Low Fat Yogurt (Yogurt, plain, low fat) 1 cup (8 fl oz)
1.044g
Standard Release (Common)
+ 77
Half And Half Cream (Cream, fluid, half and half) 1 fl oz
1.003g
Standard Release (Common)
+ 78
Low Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, lowfat) 1 container (5.3 oz)
0.975g
Standard Release (Common)
+ 79
Low Fat Greek Yogurt (Yogurt, Greek, plain, lowfat) 1 container (7 oz)
0.972g
Standard Release (Common)
+ 80
Sweetened Condensed Milk (Milk, canned, condensed, sweetened) 1 fl oz
0.927g
Standard Release (Common)
+ 81
Cottage Cheese (Blended) (Cheese, cottage, creamed, large or small curd) 4 oz
0.879g
Standard Release (Common)
+ 82
Dried Eggs (Egg, whole, dried) 1 tbsp
0.836g
Standard Release (Common)
+ 83
Whipped Butter (Salted) (Butter, whipped, with salt) 1 pat (1 inch sq, 1/3 inch high)
0.755g
Standard Release (Common)
+ 84
Low Fat Fruit Yogurt (With Vitamin D) (Yogurt, fruit, low fat, 10 grams protein per 8 ounce, fortified with vitamin D) 1 cup (8 fl oz)
0.728g
Standard Release (Common)
+ 85
Lowfat Buttermilk (Milk, buttermilk, fluid, cultured, lowfat) 1 cup
0.622g
Standard Release (Common)
+ 86
Lowfat Cheddar Cheese (Cheese, low fat, cheddar or colby) 1 oz
0.591g
Standard Release (Common)
+ 87
Lowfat Cottage Cheese (2%) (Cheese, cottage, lowfat, 2% milkfat) 4 oz
0.583g
Standard Release (Common)
+ 88
Cultured Sour Cream (Cream, sour, cultured) 1 tbsp
0.551g
Standard Release (Common)
+ 89
Lowfat Sour Cream (Cream, sour, reduced fat, cultured) 1 tbsp
0.52g
Standard Release (Common)
+ 90
Breast Milk (Human) (Milk, human, mature, fluid) 1 fl oz
0.511g
Standard Release (Common)
+ 91
Low Fat Sour Cream (Sour cream, reduced fat) 1 tablespoon
0.492g
Standard Release (Common)
+ 92
Shredded Parmesan (Cheese, parmesan, shredded) 1 tbsp
0.437g
Standard Release (Common)
+ 93
Queso Cotija (Cheese, mexican, queso cotija) 2 tsp
0.417g
Standard Release (Common)
+ 94
Goat Milk (Milk, goat, fluid, with added vitamin D) 1 fl oz
0.338g
Standard Release (Common)
+ 95
Sweet Whey Fluid (Whey, sweet, fluid) 1 cup
0.246g
Standard Release (Common)
+ 96
Whipped Cream (Cream, whipped, cream topping, pressurized) 1 tbsp
0.193g
Standard Release (Common)
+ 97
Imitation Sour Cream (Sour cream, imitation, cultured) 1 oz
0.167g
Standard Release (Common)
+ 98
Non Fat Yogurt (Yogurt, plain, skim milk) 1 cup (8 fl oz)
0.12g
Standard Release (Common)
+ 99
Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass
0.108g
Standard Release (Common)
+ 100
Non Fat Greek Yogurt (Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)) 1 container
0.09g
Standard Release (Common)
+ 101
Nonfat Cottage Cheese (Cheese, cottage, nonfat, uncreamed, dry, large or small curd) 4 oz
0.089g
Standard Release (Common)
+ 102
Lowfat Cottage Cheese (1%) (Cheese, cottage, lowfat, 1% milkfat) 1 oz
0.083g
Standard Release (Common)
+ 103
Non Fat Greek Vanilla Yogurt (Yogurt, Greek, vanilla, nonfat) 1 container (5.3 oz)
0.059g
Standard Release (Common)
+ 104
Fat Free Cream Cheese (Cheese, cream, fat free) 1 tbsp
0.045g
Standard Release (Common)
+ 105
Non Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, nonfat) 1 container (5.3 oz)
0.039g
Standard Release (Common)
+ 106
Evaporated Milk (Milk, canned, evaporated, nonfat, with added vitamin A and vitamin D) 1 fl oz
0.02g
Standard Release (Common)
+ 107
Dried Sweet Whey Powder (Whey, sweet, dried) 1 tbsp
0.022g
Standard Release (Common)
+ 108
Egg White Powder (Egg, white, dried, stabilized, glucose reduced) 1 tbsp
0.009g
Standard Release (Common)
+ 109
Mozzarella Cheese (Non-Fat Or Fat Free) (Cheese, mozzarella, nonfat) 1 oz
0g
Standard Release (Common)
+ 110
Nonfat American Cheese (Cheese, American, nonfat or fat free) 1 serving
0g
Standard Release (Common)
+ 111
Fat Free Swiss Cheese (Cheese, Swiss, nonfat or fat free) 1 serving
0g
Standard Release (Common)
+ 112
Non Fat Vanilla Yogurt (Yogurt, vanilla, non-fat) 1 cup (8 fl oz)
0g
Standard Release (Common)
+ 113
Dried Whey Powder (Acid) (Whey, acid, dried) 1 tbsp
0.004g
Standard Release (Common)
+ 114
Cheddar Cheese (Non-Fat Or Fat Free) (Cheese, cheddar, nonfat or fat free) 1 serving
0g
Standard Release (Common)
+ 115
Fat Free Chocolate Milk (Milk, chocolate, fat free, with added vitamin A and vitamin D) 100 grams
0g
Standard Release (Common)
+ 116
Raw Egg Whites (Egg, white, raw, fresh) 1 large
0g
Standard Release (Common)
+ 117
Nonfat Chocolate Yogurt (Yogurt, chocolate, nonfat milk, fortified with vitamin D) 1 container (6 oz)
0g
Standard Release (Common)
+ 118
Fat Free Sour Cream (Sour cream, fat free) 1 tablespoon
0g
Standard Release (Common)