Monounsaturated fats are considered one of the healthiest kinds of fat! This little superstar can help us with so many things, including protecting our hearts and reducing bad cholesterol. It makes sense that you might want to increase their use in your diet.
So, then which oils have the highest amount of monounsaturated fat? These are the top 5:
- Safflower oil
- Macadamia oil
- Hazelnut oil
- Cashew oil
- Olive oil

Some delicious options in that list, but if none of these appeal to you, then take a look at our 40+ cooking fats and oils guide to see if there is another you might prefer.
Understanding Monounsaturated Fats
A monounsaturated fat, also known as a MUFA, is one of the healthy fats along with polyunsaturated fat. Monounsaturated fats remain in liquid form at room temperature but solidify when cooled. They are called monounsaturated fats as they contain one double bond between their carbon atoms.
Plant-based foods like nuts, avocados, and vegetable oils are rich in heart-healthy monounsaturated fats. Consuming moderate amounts of these fats can benefit your heart and aid in the absorption of fat-soluble vitamins A, D, E, and K. Remember, it’s the type of dietary fat that really counts! Forget old advice – new research shows that healthy fats are essential and beneficial for your health.
Top Cooking Oils High in Monounsaturated Fats
Let’s break down the top 5 with a bit of information on their nutritional profiles, health benefits, and ways to incorporate them into your diet.
Safflower oil
Nutritional profile (per tablespoon)
- 120 calories
- 1.5 grams of polyunsaturated fat
- 11 grams of monounsaturated fat
- Gluten-free, keto, vegan
Health benefits
- Rich in monounsaturated fats, particularly linoleic acid, can help lower bad cholesterol levels, reducing the risk of heart disease.
- It contains vitamin E, an antioxidant that supports immune function and helps protect cells from damage caused by free radicals.
Ways to incorporate it into your diet
- This oil is typically flavorless and colorless, making it an ideal neutral option for cooking.
- It works wonders in fried food like french fries and is even used in cosmetics for its moisturizing properties.
- When it comes to baking, it’s the perfect choice for creating moist and tender cakes, muffins, and quick breads while maintaining a light and fluffy texture. Plus, it has an impressively high smoke point of up to 500°F.
Macadamia oil
Nutritional profile (per tablespoon)
- 120 calories
- 0.5 grams of polyunsaturated fat
- 11 grams of monounsaturated fat
Health benefits
- Macadamia oil is packed with vitamin E and non-inflammatory fatty acids.
- It has a high smoke point, 410 degrees. That means it can handle some serious heat without losing its beneficial properties.
Ways to incorporate it into your diet
- Smooth, buttery, great flavor! This oil can be used in multiple things, from marinades to fried foods. Macadamia oil is like the butter of plant-based oils.
- It’s excellent in most savory dishes and also as a replacement for butter in sweet treats.
- I like to drizzle it on my vegetables for roasting.
Hazelnut oil
Nutritional profile (per tablespoon)
- 120 calories
- 1.4 grams of polyunsaturated fat
- 10.6 grams of monounsaturated fat
Health benefits
- Abundant in healthy fats several studies propose that it might contribute to the reduction of progression in non-alcoholic fatty liver disease!
- It has a high smoke point of 430 degrees, that’s great for cooking without creating harmful compounds from oxidization.
- Abundant in various nutrients, such as vitamin E antioxidants and beneficial fats, specifically monounsaturated and polyunsaturated fats. These fats are recognized for their positive impact on cardiovascular well-being.
Ways to incorporate it into your diet
- Hazut oil has a delicate yet nutty flavor profile, making it a fantastic choice for enhancing salads, adding a drizzle to cooked veggies, and surprisingly complementing fish dishes!
- Hazelnut oil is often used in pastries and desserts as its sweet flavor can really help to elevate the dish.
- It might sound weird, but try drizzling it on your chocolate ice cream.
Cashew oil
Nutritional profile (per tablespoon)
- 130 calories
- 3 grams of polyunsaturated fat
- 10 grams of monounsaturated fat
Health benefits
- Abundant in heart-healthy monounsaturated fats, it aids in reducing harmful cholesterol levels and supporting cardiovascular well-being.
- Rich in antioxidants like vitamin E, it shields against free radicals and bolsters the immune system.
- It contains vital vitamins and minerals, including vitamin K, magnesium, and copper.
- The relatively high smoke point (410 degrees) of cashew oil makes it suitable for cooking at higher temperatures.
Ways to incorporate it into your diet
- Nutty, rich, and really really good with chocolate!
- It is especially great for Asian-style cuisines like Thai curries or Indian dals.
- Its nutty flavor adds a delightful taste to baked goods
- Use it raw for salad dressings or drizzle it over roasted vegetables to enhance their flavors.
Olive Oil (Extra Virgin)
Nutritional profile
- 120 calories
- 1.5 grams of polyunsaturated fat
- 10 grams of monounsaturated fat
- Gluten-free, keto, paleo (if not refined), vegan
Health benefits
- It contains antioxidants and phytochemicals that can help fight inflammation and promote overall well-being.
- Rich in monounsaturated fats, which are good for your heart.
- EVOO (extra virgin olive oil) boasts the highest levels of polyphenols and antioxidants.
Ways to incorporate it into your diet
- The flavours will vary depending on where the olives are grown and processed, but the taste is usually strong and grassy.
- EVOO is best used as a finishing oil on salads, soups, dips, and sauces or as a dip on its own with bread.
- It makes a delicious lemon and olive oil tea cake!
- Works well in recipes like focaccia bread, olive oil cake, and even some cookies. Think anything with citrus!
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