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Monounsaturated fats are found in natural foods such as red meat, whole milk products, nuts and high fat fruits such as olives and avocados.Olive oil is about 75% monounsaturated fat. Canola oil and Cashews are both high monounsaturated fat.Other sources include macadamia nut oil, grapeseed oil, groundnut oil (peanut oil), safflower oil, almond oil, sunflower oil, and avocado oil.live oil is about 75% monounsaturated fat. Canola oil and Cashews are both high monounsaturated fat. Other sources include macadamia nut oil, grapeseed oil, groundnut oil (peanut oil), safflower oil, almond oil, sunflower oil, and avocado oil.
Are monounsaturated fats lower in calories? Monounsaturated fats - like all fats - contain nine calories per gram. AHA Recommendation. For good health, the majority of the fats that you eat should be monounsaturated or polyunsaturated. Eat foods containing monounsaturated fats and/or polyunsaturated fats instead of foods that contain saturated fats and/or trans fats. Last reviewed 2015.