Some nut and seed oils also provide high amounts of monounsaturated fats. Hazelnut oil has a high smoke point and 82 percent monounsaturated fat, with just 7 percent saturated fat. Sunflower seed oil contains 79 percent monounsaturated fat and 14 percent saturated fat, and almond oil contains 65 percent monounsaturated fat and 7 percent saturated fat. Both of these oils have high smoke points, making them good for all types of cooking. Macadamia nut oil has a slightly lower smoke point, similar to that of canola and extra virgin olive oil, but contains 84 percent monounsaturated fat and 13 percent saturated fat. Walnut, sesame, pumpkin seed and peanut oils all contain less than 50 percent monounsaturated fat, making them less beneficial for weight loss.