Other Nutrients
Top 50 Foods Highest in MUFA 20:1
Ranked by MUFA 20:1 content per 100g edible portion. Data from USDA FoodData Central.
MUFA 20:1: benefits, deficiency & absorption tips#1 Highest
Oil, spotted seal (Alaska Native)
15.0 g
Foods ranked
50
with MUFA 20:1 data
Complete Ranking — MUFA 20:1 per 100g
| # | Food | MUFA 20:1 (g) | Calories | Group |
|---|---|---|---|---|
| 1 | Oil, spotted seal (Alaska Native) | 15.0 | 894 kcal | American Indian/Alaska Native Foods |
| 2 | Fish oil, herring vs #1 | 13.6 | 902 kcal | Fats and Oils |
| 3 | Fish oil, cod liver vs #1 | 10.4 | 902 kcal | Fats and Oils |
| 4 | Oil, beluga, whale (Alaska Native) vs #1 | 9.56 | 900 kcal | American Indian/Alaska Native Foods |
| 5 | Oil, mustard vs #1 | 6.19 | 884 kcal | Fats and Oils |
| 6 | Fish oil, sardine vs #1 | 5.99 | 902 kcal | Fats and Oils |
| 7 | Oil, bearded seal (Oogruk) (Alaska Native) vs #1 | 4.85 | 899 kcal | American Indian/Alaska Native Foods |
| 8 | Spices, mustard seed, ground vs #1 | 3.99 | 508 kcal | Spices and Herbs |
| 9 | Fish oil, salmon vs #1 | 3.86 | 902 kcal | Fats and Oils |
| 10 | Fish, eel, mixed species, cooked, dry heat vs #1 | 3.85 | 236 kcal | Finfish and Shellfish Products |
| 11 | Fish, herring, Atlantic, pickled vs #1 | 3.65 | 262 kcal | Finfish and Shellfish Products |
| 12 | Fish, eel, mixed species, raw vs #1 | 3.00 | 184 kcal | Finfish and Shellfish Products |
| 13 | Fish, halibut, greenland, cooked, dry heat vs #1 | 2.87 | 239 kcal | Finfish and Shellfish Products |
| 14 | Nuts, beechnuts, dried vs #1 | 2.76 | 576 kcal | Nut and Seed Products |
| 15 | Fish, halibut, Greenland, raw vs #1 | 2.24 | 186 kcal | Finfish and Shellfish Products |
| 16 | Nuts, macadamia nuts, dry roasted, with salt added vs #1 | 1.92 | 716 kcal | Nut and Seed Products |
| 17 | Nuts, macadamia nuts, dry roasted, without salt added vs #1 | 1.92 | 718 kcal | Nut and Seed Products |
| 18 | Nuts, macadamia nuts, raw vs #1 | 1.89 | 718 kcal | Nut and Seed Products |
| 19 | Fish, sablefish, smoked vs #1 | 1.87 | 257 kcal | Finfish and Shellfish Products |
| 20 | Fish, sablefish, cooked, dry heat vs #1 | 1.82 | 250 kcal | Finfish and Shellfish Products |
| 21 | Fish, herring, Pacific, cooked, dry heat vs #1 | 1.74 | 250 kcal | Finfish and Shellfish Products |
| 22 | Seal, bearded (Oogruk), meat, dried, in oil (Alaska Native) vs #1 | 1.70 | 367 kcal | American Indian/Alaska Native Foods |
| 23 | Fish, mackerel, Atlantic, cooked, dry heat vs #1 | 1.60 | 262 kcal | Finfish and Shellfish Products |
| 24 | Fish, salmon, king, with skin, kippered, (Alaska Native) vs #1 | 1.53 | 209 kcal | American Indian/Alaska Native Foods |
| 25 | Fish, sablefish, raw vs #1 | 1.42 | 195 kcal | Finfish and Shellfish Products |
| 26 | Fish, salmon, chum, dried (Alaska Native) vs #1 | 1.40 | 378 kcal | American Indian/Alaska Native Foods |
| 27 | Fish, salmon, Atlantic, farmed, cooked, dry heat vs #1 | 1.37 | 206 kcal | Finfish and Shellfish Products |
| 28 | Fish, herring, Pacific, raw vs #1 | 1.36 | 195 kcal | Finfish and Shellfish Products |
| 29 | Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%) vs #1 | 1.35 | 884 kcal | Fats and Oils |
| 30 | Fish oil, menhaden vs #1 | 1.33 | 902 kcal | Fats and Oils |
| 31 | Oil, canola vs #1 | 1.32 | 884 kcal | Fats and Oils |
| 32 | Oil, peanut, salad or cooking vs #1 | 1.30 | 884 kcal | Fats and Oils |
| 33 | Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils) vs #1 | 1.26 | 730 kcal | Fats and Oils |
| 34 | Oil, corn and canola vs #1 | 1.20 | 884 kcal | Fats and Oils |
| 35 | Nuts, pine nuts, pinyon, dried vs #1 | 1.16 | 629 kcal | Nut and Seed Products |
| 36 | Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying vs #1 | 1.12 | 884 kcal | Fats and Oils |
| 37 | Fish, shad, american, raw vs #1 | 1.11 | 197 kcal | Finfish and Shellfish Products |
| 38 | Fat, chicken vs #1 | 1.10 | 900 kcal | Fats and Oils |
| 39 | Oil, industrial, canola for salads, woks and light frying vs #1 | 1.08 | 884 kcal | Fats and Oils |
| 40 | Fish, mackerel, Atlantic, raw vs #1 | 1.04 | 205 kcal | Finfish and Shellfish Products |
| 41 | Oil, PAM cooking spray, original vs #1 | 1.04 | 792 kcal | Fats and Oils |
| 42 | Fish, mackerel, salted vs #1 | 1.03 | 305 kcal | Finfish and Shellfish Products |
| 43 | Peanut butter with omega-3, creamy vs #1 | 1.03 | 608 kcal | Legumes and Legume Products |
| 44 | Lard vs #1 | 1.00 | 902 kcal | Fats and Oils |
| 45 | Oil, teaseed vs #1 | 1.00 | 884 kcal | Fats and Oils |
| 46 | Animal fat, bacon grease vs #1 | 0.995 | 897 kcal | Fats and Oils |
| 47 | Fish, herring, Atlantic, kippered vs #1 | 0.986 | 217 kcal | Finfish and Shellfish Products |
| 48 | Oil, sunflower, high oleic (70% and over) vs #1 | 0.964 | 884 kcal | Fats and Oils |
| 49 | Fish, herring, Atlantic, cooked, dry heat vs #1 | 0.924 | 203 kcal | Finfish and Shellfish Products |
| 50 | Peanut spread, reduced sugar vs #1 | 0.922 | 650 kcal | Legumes and Legume Products |
* All values per 100g edible portion. % Daily Values based on FDA 2020 (2,000 kcal diet). Rankings update automatically when USDA data is refreshed.