Monounsaturated Fats: What It Does and How Much You Need

MUFA, omega-9

Healthy fats that help maintain healthy cholesterol levels. Top sources include olive oil, canola oil, avocados, almonds, hazelnuts, and other nuts.

Daily value

22 g

No official target; about 10% of calories (~22 g on 2,000 kcal) is a common guide.

Why they're good for you

The main monounsaturated fatty acid is oleic acid. Swapping saturated fats for monounsaturated ones lowers "bad" cholesterol and supports heart health. This is the foundation of the Mediterranean diet.

Where to find them

They're still fat: 9 calories per gram, so watch your portions.

Olive oil and canola oil — great for salads and cooking.
Avocados, olives.
Almonds, hazelnuts, cashews, peanuts.

Daily values are US Dietary Reference Intakes for adults 19–50. Nutrient content of foods varies with variety and cooking method. This is general information and does not replace advice from a doctor or dietitian.