Monounsaturated Fat
Also known as MUFA, Monounsaturated fatty acids, Omega-9 fats, Monounsaturated
Monounsaturated fats are dietary fats whose fatty acids have a single double bond in their carbon chain. They are liquid at room temperature and are considered one of the heart-healthier types of fat.
Why it matters
What it does in your body
- Provide energy and help the body absorb fat-soluble vitamins A, D, E, and K
- Support healthy cholesterol levels when used in place of saturated fat
- Serve as building blocks for cell membranes
Intake guidance
How much you need
There is no separate daily target for monounsaturated fat. It is counted as part of your total dietary fat, and the body can make monounsaturated fatty acids on its own, so they are not considered essential. General guidance is to favor monounsaturated and polyunsaturated fats in place of saturated fat, which should stay under 10 percent of daily calories.
What affects it
What affects your intake
Diet pattern
Mediterranean-style eating patterns are naturally high in monounsaturated fat from olive oil, nuts, and avocados.
Replacement effect
The benefit comes largely from replacing saturated fat or refined carbohydrates with monounsaturated fat, not from simply adding more fat.
In practice
Good to know
Good to know: monounsaturated fats, found in olive oil, avocados, and most nuts, are among the more heart-healthy fats. When they replace saturated fats in the diet, they can help lower LDL (the harmful cholesterol) while preserving HDL. They are a hallmark of the Mediterranean diet, which is linked to lower rates of heart disease.
Where to get it
Best food sources
The bottom line
Choose monounsaturated fats like olive oil, avocado, and nuts in place of butter, lard, and other saturated fats. There is no set daily number to hit; the goal is swapping, not adding.
Track monounsaturated fat automatically
Monounsaturated Fat is one of the 92 nutrients Vora reads from a photo of your meal, so you can see where you stand without weighing or logging by hand.
Sources and method
The classification, roles, and guidance on this page come from the references below, drawing on the Institute of Medicine (now the National Academies) Dietary Reference Intakes and reputable nutrition science.
- Dietary Guidelines for Americans, 2020-2025
- Harvard T.H. Chan School of Public Health, The Nutrition Source
This page is for general education, not medical advice. Reference intakes are population averages for healthy people and do not replace guidance from your doctor or a registered dietitian, especially if you are pregnant, managing a health condition, or considering supplements.