Food List
Foods With Healthy Fats
Fat is essential: it supports hormones, helps you absorb vitamins, and keeps meals satisfying. The key is choosing mostly unsaturated sources. This list ranks nutritious, fat-rich whole foods so you can include the right kinds.
| Food | Fat | Per 100 g | Per serving |
|---|---|---|---|
| Olive oil Oils & fats | 100 g | 884 kcal P 0 · C 0 · F 100 | 14 g (0.5 oz) 124 kcal · P 0 1 tbsp |
| Coconut oil Oils & fats | 100 g | 862 kcal P 0 · C 0 · F 100 | 14 g (0.5 oz) 121 kcal · P 0 1 tbsp |
| Butter Oils & fats | 81 g | 717 kcal P 0.9 · C 0.1 · F 81 | 14 g (0.5 oz) 100 kcal · P 0.1 1 tbsp |
| Macadamia nuts Nuts & seeds | 76 g | 718 kcal P 8 · C 14 · F 76 · Fib 9 | 28 g (1 oz) 201 kcal · P 2.2 1 handful |
| Pecans Nuts & seeds | 72 g | 691 kcal P 9 · C 14 · F 72 · Fib 10 | 28 g (1 oz) 193 kcal · P 2.5 1 handful |
| Pine nuts Nuts & seeds | 68 g | 673 kcal P 14 · C 13 · F 68 · Fib 3.7 | 28 g (1 oz) 188 kcal · P 3.9 1 handful |
| Brazil nuts Nuts & seeds | 67 g | 659 kcal P 14 · C 12 · F 67 · Fib 8 | 28 g (1 oz) 185 kcal · P 3.9 1 handful |
| Walnuts Nuts & seeds | 65 g | 654 kcal P 15 · C 14 · F 65 · Fib 7 | 28 g (1 oz) 183 kcal · P 4.2 1 handful |
| Hazelnuts Nuts & seeds | 61 g | 628 kcal P 15 · C 17 · F 61 · Fib 10 | 28 g (1 oz) 176 kcal · P 4.2 1 handful |
| Almond butter Nuts & seeds | 56 g | 614 kcal P 21 · C 19 · F 56 · Fib 10 | 32 g (1.1 oz) 196 kcal · P 6.7 1 2 tbsp |
| Tahini Nuts & seeds | 54 g | 595 kcal P 17 · C 21 · F 54 · Fib 9 | 30 g (1.1 oz) 179 kcal · P 5.1 1 2 tbsp |
| Sunflower seeds Nuts & seeds | 51 g | 584 kcal P 21 · C 20 · F 51 · Fib 9 | 28 g (1 oz) 164 kcal · P 5.9 1 handful |
| Almonds Nuts & seeds | 50 g | 579 kcal P 21 · C 22 · F 50 · Fib 12 | 28 g (1 oz) 162 kcal · P 5.9 1 handful |
| Peanut butter Nuts & seeds | 50 g | 588 kcal P 25 · C 20 · F 50 · Fib 6 | 32 g (1.1 oz) 188 kcal · P 8 1 2 tbsp |
| Sesame seeds Nuts & seeds | 50 g | 573 kcal P 18 · C 23 · F 50 · Fib 12 | 18 g (0.6 oz) 103 kcal · P 3.2 1 2 tbsp |
| Peanuts Nuts & seeds | 49 g | 567 kcal P 26 · C 16 · F 49 · Fib 9 | 28 g (1 oz) 159 kcal · P 7.3 1 handful |
| Pumpkin seeds Nuts & seeds | 49 g | 559 kcal P 30 · C 11 · F 49 · Fib 6 | 28 g (1 oz) 157 kcal · P 8.4 1 handful |
| Hemp seeds Nuts & seeds | 49 g | 553 kcal P 32 · C 9 · F 49 · Fib 4 | 30 g (1.1 oz) 166 kcal · P 9.6 1 3 tbsp |
| Cashew butter Nuts & seeds | 49 g | 587 kcal P 18 · C 28 · F 49 · Fib 2 | 32 g (1.1 oz) 188 kcal · P 5.8 1 2 tbsp |
| Pistachios Nuts & seeds | 45 g | 560 kcal P 20 · C 28 · F 45 · Fib 10 | 28 g (1 oz) 157 kcal · P 5.6 1 handful |
| Cashews Nuts & seeds | 44 g | 553 kcal P 18 · C 30 · F 44 · Fib 3.3 | 28 g (1 oz) 155 kcal · P 5 1 handful |
| Dark chocolate (85%) Oils & fats | 43 g | 599 kcal P 7.8 · C 46 · F 43 · Fib 11 | 30 g (1.1 oz) 180 kcal · P 2.3 1 squares |
| Cacao nibs Nuts & seeds | 43 g | 615 kcal P 14 · C 36 · F 43 · Fib 33 | 28 g (1 oz) 172 kcal · P 3.9 1 portion |
| Flaxseed Nuts & seeds | 42 g | 534 kcal P 18 · C 29 · F 42 · Fib 27 | 20 g (0.7 oz) 107 kcal · P 3.6 1 2 tbsp |
| Poppy seeds Nuts & seeds | 42 g | 525 kcal P 18 · C 28 · F 42 · Fib 20 | 18 g (0.6 oz) 95 kcal · P 3.2 1 2 tbsp |
| Chia seeds Nuts & seeds | 31 g | 486 kcal P 17 · C 42 · F 31 · Fib 34 | 24 g (0.8 oz) 117 kcal · P 4.1 1 2 tbsp |
| Falafel Legumes | 18 g | 333 kcal P 13 · C 32 · F 18 · Fib 5 | 51 g (1.8 oz) 170 kcal · P 6.6 1 3 pieces |
| Avocado Fruit | 15 g | 160 kcal P 2 · C 9 · F 15 · Fib 7 | 100 g (3.5 oz) 160 kcal · P 2 1 half |
| Mackerel Fish & seafood | 14 g | 205 kcal P 19 · C 0 · F 14 | 120 g (4.2 oz) 246 kcal · P 22.8 1 fillet |
| Salmon Fish & seafood | 13 g | 208 kcal P 20 · C 0 · F 13 | 150 g (5.3 oz) 312 kcal · P 30 1 fillet |
| Sardines (canned) Fish & seafood | 11 g | 208 kcal P 25 · C 0 · F 11 | 90 g (3.2 oz) 187 kcal · P 22.5 1 tin |
| Tempeh Legumes | 11 g | 192 kcal P 20 · C 8 · F 11 | 100 g (3.5 oz) 192 kcal · P 20 1 portion |
| Natto Legumes | 11 g | 211 kcal P 19 · C 13 · F 11 · Fib 5.4 | 85 g (3 oz) 179 kcal · P 16.2 1 portion |
| Hummus Legumes | 10 g | 166 kcal P 8 · C 14 · F 10 · Fib 6 | 60 g (2.1 oz) 100 kcal · P 4.8 1 portion |
| Anchovies (canned) Fish & seafood | 10 g | 210 kcal P 29 · C 0 · F 10 | 45 g (1.6 oz) 95 kcal · P 13.1 1 portion |
| Tofu (firm) Legumes | 9 g | 144 kcal P 17 · C 3 · F 9 · Fib 2 | 100 g (3.5 oz) 144 kcal · P 17 1 block |
| Soybeans (cooked) Legumes | 9 g | 173 kcal P 17 · C 10 · F 9 · Fib 6 | 172 g (6.1 oz) 298 kcal · P 29.2 1 cup |
| Herring Fish & seafood | 9 g | 158 kcal P 18 · C 0 · F 9 | 120 g (4.2 oz) 190 kcal · P 21.6 1 fillet |
Fat is calorie-dense, so portion sizes matter. Favour unsaturated sources like olive oil, nuts, seeds, avocado and oily fish, which bring omega-3s and other benefits.
Frequently asked questions
What are the healthiest high-fat foods?
Oily fish like salmon and mackerel, nuts and seeds, avocado, and olive oil are among the most nutritious fat sources, rich in unsaturated fats and, in the case of fish, omega-3s.
Are fats bad for weight loss?
No. Fat is essential and can be part of a weight-loss diet. Because it is calorie-dense, the main thing is to watch portion sizes so your total calories stay in a deficit.
Nutrition values are approximate, per 100 g, derived from the USDA FoodData Central database. Serving sizes are typical examples and will vary.
welanutria provides general information only and is not medical or dietary advice.
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