Monounsaturated fat
What it is and what it does
- Monounsaturated fatty acids (MUFA) have one double bond in their carbon chain. (EFSA (2017). Dietary Reference Values for nutrients: Summary report. EFSA Supporting Publications 2017:e15121 (doi 10.2903/sp.efsa.2017.e15121); sections 3.2 Carbohydrates and dietary fibre, 3.3 Fats, 3.5 Water)
- Oleic acid is the most common monounsaturated fatty acid. (FAO (2010). Fats and fatty acids in human nutrition: Report of an expert consultation (Joint FAO/WHO, Geneva, 10-14 November 2008). FAO Food and Nutrition Paper 91)
- The body can make monounsaturated fatty acids, besides getting them from food. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Like other fats, monounsaturated fats are a major energy source for the body. (EFSA (2017). Dietary Reference Values for nutrients: Summary report. EFSA Supporting Publications 2017:e15121 (doi 10.2903/sp.efsa.2017.e15121); sections 3.2 Carbohydrates and dietary fibre, 3.3 Fats, 3.5 Water)
- Vegetable oils that are liquid at room temperature mostly contain unsaturated fats. (MedlinePlus Patient Instructions: Dietary fats explained (review date 7/24/2024))
Why it matters
- EFSA set no dietary reference value for cis-monounsaturated fatty acids. (EFSA (2017). Dietary Reference Values for nutrients: Summary report. EFSA Supporting Publications 2017:e15121 (doi 10.2903/sp.efsa.2017.e15121); sections 3.2 Carbohydrates and dietary fibre, 3.3 Fats, 3.5 Water)
- FAO notes that monounsaturated fat intake is calculated 'by difference'. (FAO (2010). Fats and fatty acids in human nutrition: Report of an expert consultation (Joint FAO/WHO, Geneva, 10-14 November 2008). FAO Food and Nutrition Paper 91)
- Too much: ICMR-NIN advises that oils and fats be eaten in moderation. (ICMR-NIN. Dietary Guidelines for Indians 2024)
General information, not medical advice — for your own needs, ask a doctor or dietitian.
How much is needed
| Who | Amount | What the figure is | Whose figure |
|---|---|---|---|
| Adults (total fat, context) | 15-35 % of energy | AMDR for total fat | ICMR-NIN 2020 |
| Adults (2000 kcal diet) | up to 27-30 g/day of cooking oils/fats (MUFA, PUFA or ghee/butter), beyond the fat in foods | Dietary guidance for visible fat (no separate MUFA value) | ICMR-NIN (DGI 2024) |
| Adults | by difference (total fat %E minus SFA, PUFA and TFA %E) % of energy | FAO AMDR for MUFA (no fixed number) | FAO (not an Indian value) |
| All | no value set | EFSA: no dietary reference value for cis-MUFA | EFSA (EU, not an Indian value) |
India’s own figure (ICMR-NIN 2020) comes first. Figures from other bodies are shown only where they help, and say whose they are.
Sources: ICMR-NIN Expert Group. Short Report of Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements - 2020; ICMR-NIN. Dietary Guidelines for Indians 2024; FAO (2010). Fats and fatty acids in human nutrition: Report of an expert consultation (Joint FAO/WHO, Geneva, 10-14 November 2008). FAO Food and Nutrition Paper 91; EFSA (2017). Dietary Reference Values for nutrients: Summary report. EFSA Supporting Publications 2017:e15121 (doi 10.2903/sp.efsa.2017.e15121); sections 3.2 Carbohydrates and dietary fibre, 3.3 Fats, 3.5 Water
In every millet and pseudo-cereal, per 100 g raw
| Grain | Amount | Source |
|---|---|---|
| Monounsaturated fat (total) | ||
| Kuttu (buckwheat) | 1.04 g | USDA FDC 170286 |
| Fonio | 0.81 g | FAO WAFCT 2019 |
| Proso millet | 0.773 g | USDA FDC 169702 |
| Teff | 0.589 g | USDA FDC 169747 |
| Quinoa | 1424 mg | IFCT A009 |
| Bajra (pearl millet) | 1047 mg | IFCT A003 |
| Rajgira (amaranth) | 1043 mg | IFCT A002 |
| Little millet | 868 mg | IFCT A016 |
| Ragi (finger millet) | 585 mg | IFCT A010 |
| Jowar (sorghum) | 314 mg | IFCT A005 |
| Kodo millet | 297 mg | IFCT A017 |
| Myristoleic acid (C14:1) | ||
| Quinoa | 44.41 mg | IFCT A009 |
| Palmitoleic acid (C16:1) | ||
| Kuttu (buckwheat) | 0.023 g | USDA FDC 170286 |
| Proso millet | 0.014 g | USDA FDC 169702 |
| Teff | 0.004 g | USDA FDC 169747 |
| Quinoa | 56.79 mg | IFCT A009 |
| Bajra (pearl millet) | 6.97 mg | IFCT A003 |
| Kodo millet | 3.21 mg | IFCT A017 |
| Oleic acid (C18:1) | ||
| Kuttu (buckwheat) | 0.988 g | USDA FDC 170286 |
| Proso millet | 0.739 g | USDA FDC 169702 |
| Teff | 0.574 g | USDA FDC 169747 |
| Quinoa | 1323 mg | IFCT A009 |
| Bajra (pearl millet) | 1040 mg | IFCT A003 |
| Rajgira (amaranth) | 1030 mg | IFCT A002 |
| Little millet | 868 mg | IFCT A016 |
| Ragi (finger millet) | 585 mg | IFCT A010 |
| Jowar (sorghum) | 314 mg | IFCT A005 |
| Kodo millet | 291 mg | IFCT A017 |
| Eicosenoic acid (C20:1) | ||
| Proso millet | 0.02 g | USDA FDC 169702 |
| Teff | 0.011 g | USDA FDC 169747 |
| Rajgira (amaranth) | 12.71 mg | IFCT A002 |
| Kodo millet | 2.75 mg | IFCT A017 |
| Erucic acid (C22:1) | ||
| Kuttu (buckwheat) | 0.012 g | USDA FDC 170286 |
Each grain has ONE source, named on its page: IFCT = Indian Food Composition Tables 2017 (ICMR-NIN) with its food code; USDA FDC; FAO WAFCT 2019; NIN 2007 via ICAR-IIMR. Values exactly as printed, not converted — tables differ in method, so compare within a source. Published values for the grain, not a laboratory test of our packs.
Absorption and food
- Partial hydrogenation (as in vanaspati) converts monounsaturated and polyunsaturated fatty acids into saturated and trans fatty acids, turning liquid oil solid. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Oleic acid occurs in all fats and oils, especially olive oil, canola oil and high-oleic sunflower and safflower oils. (FAO (2010). Fats and fatty acids in human nutrition: Report of an expert consultation (Joint FAO/WHO, Geneva, 10-14 November 2008). FAO Food and Nutrition Paper 91)
- Monounsaturated fats include olive and canola oil. (MedlinePlus Patient Instructions: Dietary fats explained (review date 7/24/2024))