What are good sources of mono and poly unsaturated fat besides nut and seed based foods and oils?

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I am having a hard time getting mono and poly unsaturated fats in my diet. I am allergic to tree nuts and seeds. I have to avoid sunflower and sesame seeds along with their oils and most anything that is processed.
I do have my staple foods such as cottage cheese and fresh fruits and veggies. Can you help me figure out and come up with a list of foods that are non-tree nut foods that are high in protein along with mono and poly unsaturated fats. – Stephanie J.



Your request is quite specific, excluding tree nuts, sunflower and sesame, but here’s your answer for whole foods…

  • Fish (esp. trout, anchovies, herring, sardines, mackerel & salmon) – polyunsaturated fat, protein
  • Shellfish, oysters – polyunsaturated fat, protein
  • Soybeans (legume) – polyunsaturated fat, protein
  • Poultry – monounsaturated fat, protein
  • Peanuts (legume) – mono and polyunsaturated fats, protein
  • Eggs – monounsaturated, saturated and polyunsaturated, protein

also providing unsaturated fat, but little protein:

  • Olives – monounsaturated fat
  • Avocado – monounsaturated fat
  • Rice bran – monounsaturated fat
  • Pumpkin seeds (squash seed) – monounsaturated fat
  • Flaxseed (non-tree seed) – polyunsaturated fat

Keep in mind that all foods don’t have exclusively one type of fatty acid, but a combination of monounsaturated, polyunsaturated and saturated.

You also might take interest in non-tree nut oils that are rich in unsaturated fats:

  • Canola oil (rapeseed grain) – mono and polyunsaturated fats
  • Corn oil – polyunsaturated fat
  • Safflower oil (cooking)- monounsaturated fat
  • Safflower oil (cold) – polyunsaturated fat
  • Cottonseed oil – polyunsaturated fat


– Debbie J., MS, RD

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Debbie James is a registered dietitian. Any views or opinions presented in this article are solely those of the author and do not necessarily represent the opinions or recommendations of Fitness International, LLC.

Posted on February 3, 2014, in Ask Our Dietitian, Health, Helpful, Nutrition, Weight Loss and tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Bookmark the permalink. 1 Comment.

  1. almonds are a good souce and are a good fat

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