MUFA FOOD LIST: Servings and Calories
January 21, 2010
Eat a MUFA at Every Meal
The MUFA food list which you can find below is very helpful when you’re preparing your meals.
As you know MUFA (MOO-fah) stands for “monounsaturated fatty acid,” a type of heart-healthy, disease-fighting, “good” fat found in foods like almonds, peanut butter, olive oil, avocados even chocolate.
MUFAs are unsaturated fat and have the exact opposite effect of the unhealthy saturated and trans fats you’ve heard about in the news.
You can substitute one MUFA for another as long as the calorie counts are nearly equivalent. For example, you can exchange almond butter (200 calories) for semisweet chocolate chips (207). For precise serving amounts per meal check out the MUFA food list below.
MUFA FOOD LIST
- Soybeans (Edamame), shelled and boiled
- Serving: 1 Cup
- Calories: 298
- Semisweet Chocolate Chips
- Serving: 1/4 cup
- Calories: 207
- Almond Butter
- Serving: 2 Tbsp
- Calories: 200
- Cashew Butter
- Serving: 2 Tbsp
- Calories: 190
- Sunflower Seed Butter
- Serving: 2 Tbsp
- Calories: 190
- Natural Peanut Butter, Crunchy
- Serving: 2 Tbsp
- Calories: 188
- Natural Peanut Butter, Smooth
- Serving: 2 Tbsp
- Calories: 188
- Tahini (Sesame Seed Paste)
- Serving: 2 Tbsp
- Calories: 178
- Pumpkin Seeds
- Serving: 2 Tbsp
- Calories: 148
- Canola Oil
- Serving: 1 Tbsp
- Calories: 124
- Flaxseed Oil (Cold-Pressed Organinc)
- Serving: 1 Tbsp
- Calories: 120
- Macadamia Nuts
- Serving: 2 Tbsp
- Calories: 120
- Safflower Oil (High Oleic)
- Serving: 1 Tbsp
- Calories: 120
- Sesame or Soybean Oil
- Serving: 1 Tbsp
- Calories: 120
- Sunflower Oil (High Oleic)
- Serving: 1 Tbsp
- Calories: 120
- Walnut Oil
- Serving: 1 Tbsp
- Calories: 120
- Olive Oil
- Serving: 1 Tbsp
- Calories: 119
- Peanut Oil
- Serving: 1 Tbsp
- Calories: 119
- Pine Nuts
- Serving: 2 Tbsp
- Calories: 113
- Brazil Nuts
- Serving: 2 Tbsp
- Calories: 110
- Hazel Nuts
- Serving: 2 Tbsp
- Calories: 110
- Peanuts
- Serving: 2 Tbsp
- Calories: 110
- Almonds
- Serving: 2 Tbsp
- Calories: 109
- Cashews
- Serving: 2 Tbsp
- Calories: 100
- Avocado, California (Haas)
- Serving: 1/4 cup
- Calories: 96
- Pecans
- Serving: 2 Tbsp
- Calories: 90
- Sunflower Seeds
- Serving: 2 Tbsp
- Calories: 90
- Black Olive Tapenade
- Serving: 2 Tbsp
- Calories: 88
- Pistachios
- Serving: 2 Tbsp
- Calories: 88
- Walnuts
- Serving: 2 Tbsp
- Calories: 82
- Pesto Sauce
- Serving: 1 Tbsp
- Calories: 80
- Avocado, Florida
- Serving: 1/4 cup
- Calories: 69
- Green Olive Tapenade
- Serving: 2 Tbsp
- Calories: 54
- Green or Black Olives
- Serving: 10 large
- Calories: 50
Source: Flat Belly Diet, p. 101
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