Unsaturated fats are fats or fatty acids that are liquid a room temperature. Unsaturated fats are derived from plants and some animals. They contain at least one double bond in their fatty acid chain. Conversely, a saturated fat has no double bonds meaning it is saturated with hydrogen atoms.

Monounsaturated Fats

Monounsaturated fats contain only one double bond within carbon chain.

Here are examples of unsaturated fats that are monounsaturated fats with their common name, if they have one, and their numeric name:

Myristoleic acid - 14:01
No name - 15:01
Palmitoleic acid - 16:01
No name - 17:01
Oleic acid - 18:01
Gadoleic acid - 20:01
Erucic acid - 22:01
Nervonic acid - 24:01:00

Polyunsaturated Fats

Polyunsaturated fats have more than one double bond.

Here are examples of unsaturated fats that are polyunsaturated with their common name and numeric name

α-Linolenic acid - 18:3
Arachidonic acid - 20:4
Docosahexaenoic acid - 22:6
Eicosapentaenoic acid - 20:5
Elaidic acid - 18:1
Erucic acid - 22:1
Linoleic acid - 18:2
Linoelaidic acid - 18:2
Sapienic acid - 16:1
Vaccenic acid - 18:1

Omega-3 Polyunsaturated Fats

Omega-3 polyunsaturated fats are essential fatty acids that our bodies need.

Here are examples of foods that contain high amounts of omega-3 polyunsaturated fats:

Black beans
Brussels sprouts
Canola oil
Cauliflower
Flax seeds
Herring
Kidney beans
Pasture-raised meats
Salmon
Sardines
Shrimp
Soybean oil
Soybeans
Tofu
Trout
Walnuts
Wild rice - not really rice but a grass
Winter Squash

Omega-6 Polyunsaturated Fats

Omega-6 polyunsaturated fats are an essential fatty acid that our bodies need, but can't make.

Here are examples of foods that contain high amounts of omega-6 polyunsaturated fats:

Acai berry
Avocado
Blackcurrant seed oil
Borage oil
Canola oil
Cashews
Cereals
Coconut
Corn oil
Cottonseed oil
Durum wheat
Eggs
Evening primrose oil
Flax
Hemp oil
Linseed oil
Nuts
Pecans
Pine nuts
Poultry
Pumpkin seeds
Rapeseed
Safflower oil
Soybean oil
Spirulina
Sunflower seed oil
Walnuts
Whole-grain breads

Unsaturated Fat Content in Nuts

Eating foods that are high in unsaturated fat, such as nuts, can help reduce the amount of cholestrol in your blood.

Here are examples of some of the nuts, dry roasted, with their polyunsaturated fat content and the monounsaturated fat content expressed in grams per 100 grams of food: