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Food Saturated Mono-unsaturated Poly-unsaturated As weight percent (%) of total fat; Cooking oils; Algal oil [1]: 4: 92: 4 Canola [2]: 8: 64: 28 Coconut oil: 87: 13: 0 Corn oil
Monounsaturated fats are found in animal flesh such as red meat, whole milk products, nuts, and high fat fruits such as olives and avocados. Algal oil is about 92% monounsaturated fat. Olive oil is about 75% monounsaturated fat. [10] The high oleic variety sunflower oil contains at least 70% monounsaturated fat. [11]
Still, Anna Rosell, RD, recommends foods that contain mono- and polyunsaturated fats, such as olive oil, avocados, nuts, seeds and fatty fish, due to the other health benefits they can provide ...
Properties of common cooking fats (per 100 g) Type of fat Total fat (g) Saturated fat (g) Monounsaturated fat (g) Polyunsaturated fat (g) Smoke point; Butter [1]: 81
The High-Protein, High-Fat Food Cardiologists Love. ... Opting for protein sources high in unsaturated fats instead of ones high in saturated fats is a habit that will go a long way in supporting ...
Examples of unsaturated fatty acids are palmitoleic acid, oleic acid, myristoleic acid, linoleic acid, and arachidonic acid. Foods containing unsaturated fats include avocado, nuts, olive oils, and vegetable oils such as canola. Meat products contain both saturated and unsaturated fats.
Saturated fats generally have a higher melting point than unsaturated ones with the same molecular weight, and thus are more likely to be solid at room temperature. For example, the animal fats tallow and lard are high in saturated fatty acid content and are solids. Olive and linseed oils on the other hand are unsaturated and liquid.
Almonds are a rich source of vitamin E, fiber, magnesium, and “good” unsaturated fat. One ounce of 23 almonds contains 6 grams of protein. This is equivalent to one large egg.