Fat is the source of energy. But consuming bad fat is harmful to health. Saturated fat and trans-fat are harmful for health and can cause serious health problems. Doctors recommend taking more unsaturated, monounsaturated fat, and polyunsaturated fat. Monounsaturated fat foods are good for health. But you need to know what monounsaturated foods are, the sources of the monounsaturated fat. Today we will discuss everything you need to know about this type of fat

Monounsaturated Fat Foods

According to nutrition and biochemistry, MUFAs( Monounsaturated fatty acids) are more plainly fatty acids. This fat is one of the types of dietary fats. It is healthy fat like polyunsaturated fat. Moderate consumption of monounsaturated fat is better for heart diseases. This fat is not harmful like saturated fats and trans fats.


monounsaturated fat foods for better health

It is also called a double bond. At the room temperature, this fat is typically are liquid and when it is chilled it started to be solid.

The Sources of Monounsaturated Fat

Avocados, peanuts, cashews are the good sources of monounsaturated fats. Besides, plant-based oil like olive oil, canola oil, sesame oil, safflower oil, and peanut oil are also the good sources of this fat. To get rid of the harmful effects of saturated fat and trans fat, you should consume monounsaturated fat or polyunsaturated fat.

Let’s see nutrition in different kinds of fruits and oil.


Avocado is a great source of calories and sugar. For having more sugar, some recommend not to eat avocado in time of losing fat. But we have proved that eating avocado is beneficial to health. In one of our article ” Best 12 fat-burning fruits,” we have probed the necessity of eating avocados for losing fat.

Though this fruit contains 15 grams fat in 100 grams of avocado, there are 10 grams of monounsaturated fat in 100 gramas of avocados.

In 100 grams of avocado, you will get 100-gram calories, 485 mg of potassium, 7-gram dietary fiber. So, it is a great ideal fruit for energy and diet.


Only 100 grams of nuts enough for the daily necessity of fat. Based on a 2,000 calories diet plan, nuts fulfill 83% of fat needed for the body.

Nuts the great source of calories and monounsaturated fat

Though in 100 grams of nuts have 54 grams of fat, you will get 28 grams of monounsaturated fat. Nuts are the great sources of potassium and sodium.

You will get 607 calories by eating 100 grams of nuts. That’s amazing.

Safflower Oil

Let’s see the amount of different fat in safflower oil.

  • Monounsaturated fat 75 grams.
  • Saturated fat 8 grams
  • Polyunsaturated fat 13 grams.

So, if you want to protect you from serious health problems including health diseases, you need to eat safflower oil instead of soybean oil.

Olive Oil

Though olive oil has a high amount of monounsaturated fat, this oil has a high amount of saturated fat.

Every 100 grams of olive oil, there are 71 grams of monounsaturated fat.

Canola oil

canola oil is vegetable oil and has the half amount of saturated fat compared with soybean oil.

You will get 61 grams of monounsaturated fat, 8 grams of saturated fat and 26 grams of polyunsaturated fat. So, it is a great source of monounsaturated fat.


A Myth About Monounsaturated Fat

As this fat is good for health especially for the heart, some people think this fat has lower calories than other fats. This is wrong thinking of people.


Like all fats, this fat also contains the same amount of calories. Per gram of monounsaturated fat contains nine calories.

Monounsaturated Fat Vs Saturated Fat Foods

Though both monounsaturated fat and saturated fat contain 9 calories per gram, saturated fat foods adversely affect your health and increase the risk of heart diseases.

While saturated fat foods increase the cholesterol level, monounsaturated fat foods lessen cholesterol fat in your blood. Lower cholesterol level is better for the heart.

It simultaneously provides proper nutrients and balances the fat of your diet plan.

How Monounsaturated Fats Positively Affect Your Health

Keeping LDL(bad) cholesterol level in control lessens the risk of noncommunicable heart diseases. And monounsaturated fat lowers bad cholesterol level. This develops cells of the body.

How Much Should I Get Per Day

Though monounsaturated fat foods have a lower extent of risk for health, you can’t eat as much as you can. You need to limit this because of the excessive consumption of this type of fat can cause serious diseases.

According to Dietary Guidelines for Americans published in recently recommended to consume no more than 25 percent to 30 percent of daily calories from monosaturated fat or polyunsaturated fat.

Which One Is Better Between Monounsaturated Fat And Polyunsaturated Fat?

Before knowing which fat is better between monosaturated fat and polyunsaturated fat we need to know the differences between them.

Monounsaturated fats are fatty acids. These fatty acids have one double bond in the chain of the fatty acid.

And Polyunsaturated fats are lipids. These fats have two or more carbon in the constituent hydrocarbon chain.