Components -> Macro -> Fat
Fat is a macronutrient that provides essential energy and supports cell growth. It's an important source of calories and helps the body absorb certain nutrients. There are different types of fats, including unsaturated, saturated, and trans fats, each with unique effects on health.
Fat is essential for the body as it provides energy, supports cell growth, helps in nutrient absorption, and insulates organs. It also plays a crucial role in hormone production and contributes to overall feelings of satiety.
The recommended daily intake of fat varies depending on factors such as age, gender, and activity level. However, the general guideline is that fat should make up 20-35% of your total daily calorie intake. It's important to focus on consuming healthy fats from sources such as avocados, nuts, seeds, and fish, while limiting intake of saturated and trans fats.
Fat is an essential macronutrient that provides energy, supports brain function, and helps the body absorb fat-soluble vitamins. It also helps maintain healthy skin and hormone production. Additionally, the healthy fats found in foods like avocados, nuts, and olive oil can support heart health and reduce the risk of chronic diseases.
Consuming too much fat, especially saturated and trans fats, can increase the risk of developing heart disease, obesity, and Type 2 diabetes. These fats can raise bad cholesterol levels and lead to clogged arteries, putting individuals at a higher risk for heart attacks and strokes.
While some fats are an essential part of a healthy diet, consuming too much saturated and trans fats can increase the risk of heart disease and other health issues. It's important to focus on consuming healthy fats from sources like avocados, nuts, and fish, while limiting intake of unhealthy fats found in processed and fried foods.
If your fat intake is low, it may impact your body's ability to absorb fat-soluble vitamins (A, D, E, and K) and essential fatty acids. It's important to include healthy sources of fat in your diet, such as avocados, nuts, seeds, and oily fish, to support various bodily functions and overall health.
Vegans can get their fat intake from various plant-based sources such as avocado, nuts, seeds, coconut, and olives. These foods are rich in healthy fats like monounsaturated and polyunsaturated fats, which are essential for a well-balanced vegan diet.
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Beef, suet, raw
Type: Food
Meat dishes -> Offal dishes
Fat
79.90g per 85 grams
Pork, jowl, raw
Type: Food
Meat dishes -> Offal dishes
Fat
59.17g per 85 grams
Coconut milk
Type: Food
Vegetable dishes -> Vegetable juices
Fat
51.19g per 240 grams
Veal, breast, separable fat, cooked
Type: Food
Meat dishes -> Steaks and chops
Fat
45.35g per 85 grams
Pork ribs, fried
Type: Dish
Meat dishes -> Steaks and chops
Fat
44.23g per 85 grams
Duck, domesticated, meat and skin, raw
Type: Food
Meat dishes -> Chicken and other birds
Fat
43.27g per 110 grams
Pork ribs, fried without fat
Type: Dish
Meat dishes -> Steaks and chops
Fat
53.32g per 122 grams
Eel
Type: Food
Fish dishes -> Fish
Fat
64.26g per 204 grams
Pork ribs
Type: Food
Meat dishes -> Steaks and chops
Fat
39.55g per 128 grams
Pesto sauce, herb sauce
Type: Dish
Miscellaneous -> Condiments
Fat
30.56g per 63 grams
Pork, tail, cooked, simmered
Type: Food
Meat dishes -> Offal dishes
Fat
30.43g per 85 grams
Pork, tail, raw
Type: Food
Meat dishes -> Offal dishes
Fat
28.48g per 85 grams
Cream, low-fat, 25% fat
Type: Food
Milk dishes -> Cream
Fat
27.00g per 100 grams
Pork, medium fat
Type: Food
Meat dishes -> Steaks and chops
Fat
26.07g per 117 grams
Pork chop, grilled
Type: Dish
Meat dishes -> Steaks and chops
Fat
24.33g per 85 grams
Duck, domesticated, meat and skin, cooked, roasted
Type: Food
Meat dishes -> Chicken and other birds
Fat
24.10g per 85 grams
Nut, macadamia nut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fat
22.73g per 30 grams
Nut, pecan
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fat
21.59g per 30 grams
Beef, thymus, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Fat
21.23g per 85 grams
Lamb
Type: Food
Meat dishes -> Steaks and chops
Fat
20.90g per 110 grams
Beef mince, 17% fat, fried without fat and salt
Type: Dish
Meat dishes -> Meat dishes
Fat
20.58g per 85 grams
Beef mince, 17% fat, fried without fat
Type: Dish
Meat dishes -> Steaks and chops
Fat
20.29g per 85 grams
Pine nut, pine kernel
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fat
20.04g per 30 grams
Nut, brazil nut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fat
3.32g per 5 grams
Chicken, grilled
Type: Dish
Meat dishes -> Chicken and other birds
Fat
40.07g per 172 grams
Nut, walnut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fat
1.30g per 2 grams
Coconut flake
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fat
19.36g per 30 grams
Beef, tongue, cooked, simmered
Type: Food
Meat dishes -> Offal dishes
Fat
18.96g per 85 grams
Cheese, cheddar type, 34% fat
Type: Food
Milk dishes -> Cheese, ripened cheese
Fat
18.92g per 55 grams
Beef, brain, cooked, pan-fried
Type: Food
Meat dishes -> Offal dishes
Fat
18.86g per 85 grams
Beef tenderloin, grilled
Type: Dish
Meat dishes -> Steaks and chops
Fat
18.83g per 85 grams
Pork shoulder, oven-baked
Type: Dish
Meat dishes -> Steaks and chops
Fat
20.35g per 92 grams
Beef mince, 17% fat
Type: Food
Meat dishes -> Steaks and chops
Fat
18.64g per 110 grams
Oat product, fermented oat, yosa greek style, probiotics
Type: Food
Milk dishes -> Yoghurt
Fat
18.61g per 170 grams
Chicken leg and thigh with skin, grilled
Type: Dish
Meat dishes -> Chicken and other birds
Fat
18.50g per 85 grams
Chicken leg and thigh with skin, oven-baked
Type: Dish
Meat dishes -> Chicken and other birds
Fat
18.50g per 85 grams
Nut, hazelnut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fat
0.79g per 1.3 grams
Tongue, beef, boiled
Type: Dish
Meat dishes -> Offal dishes
Fat
18.09g per 85 grams
Salmon, farmed
Type: Food
Fish dishes -> Fish
Fat
64.83g per 396 grams
Cheese, hard cheese, goat cheese, 20-25% fat
Type: Food
Milk dishes -> Cheese, ripened cheese
Fat
17.93g per 55 grams
Sesame seed, white, without hull
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fat
5.37g per 9 grams
Almond butter
Type: Food
Miscellaneous -> Condiments
Fat
8.88g per 16 grams
Croissant, home-made
Type: Dish
Cereals and cereal products -> Savoury bakery
Fat
18.21g per 57 grams
Sesame seed paste tahini, without added salt
Type: Food
Miscellaneous -> Condiments
Fat
8.70g per 15 grams
Salami
Type: Food
Meat dishes -> Cold cuts, sausages
Fat
3.09g per 9.8 grams
Lamprey, smoked
Type: Food
Fish dishes -> Fish products
Fat
64.34g per 204 grams
Beef, thymus, raw
Type: Food
Meat dishes -> Offal dishes
Fat
17.30g per 85 grams
Pork, chitterlings, cooked, simmered
Type: Food
Meat dishes -> Offal dishes
Fat
17.27g per 85 grams
Pork shoulder
Type: Food
Meat dishes -> Steaks and chops
Fat
29.05g per 185 grams
Pork mince, fat 16 %
Type: Food
Meat dishes -> Steaks and chops
Fat
17.27g per 110 grams
What you eat matters.