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:
- Macadamia nuts - 1.5 - 59.27
- Hazelnuts - 7.92 - 45.65
- Pecans - 21.62 - 40.80
- Almonds - 12.22 - 32.16
- Mixed nuts with peanuts - 10.77 - 31.39
- Cashew nuts - 7.84 - 27.32
- Peanuts, all types, oil-roasted -15.27 -25.94
- Pistacio nuts - 13.90 - 24.22
- Pine nuts - 34.07 - 18.77
- Walnuts - 47.17 - 8.93
- Raw coconut meat - 0.37 - 1.42
Unsaturated Fat in Vegetable Oil
Vegetable oils are also good sources of unsaturated fats.
Here are examples of some of them with the polyunsaturated fat content and the monounsaturated fat content expressed in grams per 100 grams of food:
- Olive oil - 10.53 - 72.96
- Peanut oil - 32.00 - 46.20
- Soybean oil - 37.60 - 43.00
- Sesame oil - 41.70 - 39.70
- Corn oil - 54.68 - 27.57
- Sunflower oil (approx. 65% linoleic) - 65.70 - 19.50
Now you have seen many examples of unsaturated fats as well as some foods that are good sources of unsaturated fats.
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By YourDictionary
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.
