Nutrients -> Macro -> Fat

Fat Foods high in fat and how much you need · 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, for example, fat soluble vitamins. There are different types of fats, including unsaturated, saturated, and trans fats, each with unique effects on health.

Women, a day: 64 g
Men, a day: 82 g
Give 20%+ of a day per serving: 134 foods · 48 plant

A share of daily energy, set by the macro split. Here 30% of calories. For a lightly active 30-year-old: a 65 kg woman and an 80 kg man.

Among plant foods, coconut milk; macadamia nut and tahini, sesami seed butter have the most fat per serving. Among animal foods, the most are in beef, suet; eel and cheese, cheddar type, 34% fat.

Plant sources

Also high in it

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Foods highest in fat

Ranked from 1,305 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Beef, suet, raw 79.9 g

serving (85 g) · Offal dishes 119% of daily
2

Pork, jowl, raw 59.2 g

serving (85 g) · Offal dishes 88% of daily
3

Coconut milk 51.2 g

serving (240 g) · Vegetable juices 76% of daily
4

Veal, breast, separable fat, cooked 45.3 g

serving (85 g) · Steaks and chops 68% of daily
5

Pork ribs, fried 44.2 g

serving (85 g) · Steaks and chops 66% of daily
6

Duck, domesticated, meat and skin, raw 43.3 g

serving (110 g) · Chicken and other birds 65% of daily
7

Eel 34.7 g

serving (110 g) · Fish 52% of daily
8

Pesto sauce, herb sauce 30.6 g

serving (63 g) · Condiments 46% of daily
9

Pork chop, grilled 24.3 g

serving (85 g) · Steaks and chops 36% of daily
10

Macadamia nut 22.7 g

serving (30 g) · Nuts, seeds and dried fruits 34% of daily
11

Pecan 21.6 g

serving (30 g) · Nuts, seeds and dried fruits 32% of daily
12

Pine nut, pine kernel 20 g

serving (30 g) · Nuts, seeds and dried fruits 30% of daily
13

Chicken, grilled 19.8 g

serving (85 g) · Chicken and other birds 30% of daily
14

Cheese, cheddar type, 34% fat 18.9 g

serving (55 g) · Cheese, ripened cheese 28% of daily
15

Chicken leg and thigh with skin, grilled 18.4 g

serving (85 g) · Chicken and other birds 28% of daily
16

Salmon, farmed 18 g

serving (110 g) · Fish 27% of daily
17

Croissant, home-made 17.6 g

serving (55 g) · Savoury bakery 26% of daily
18

Tahini, sesami seed butter 17.4 g

serving (30 g) · Condiments 26% of daily
19

Salami 17.4 g

serving (55 g) · Cold cuts, sausages 26% of daily
20

Lamprey, smoked 17.3 g

serving (55 g) · Fish products 26% of daily
21

Yoghurt, turkish/greek, 10% fat 17.1 g

serving (170 g) · Yoghurt 25% of daily
22

Rice cooking cream 16.8 g

serving (240 g) · Cream 25% of daily
23

Plantains, green, fried 16.5 g

serving (140 g) · Fruit and berry dishes other than pies 25% of daily
24

Aubergine, eggplant, fried 16.4 g

serving (85 g) · Cooked vegetables 25% of daily
25

Almond butter 16.4 g

serving (32 g) · Condiments 24% of daily
26

Salmon in oil, canned 16.2 g

serving (85 g) · Fish products 24% of daily
27

Pork and beef, canned 16 g

serving (85 g) · Meat products 24% of daily
28

Rainbow trout, fried 15.7 g

serving (85 g) · Fish 23% of daily
29

Avocado oil 14 g

tbsp (14 g) · Oils 21% of daily
30

Mustard oil 14 g

tbsp (14 g) · Oils 21% of daily
31

Chicken nuggets, deep-fried, lactose-free 13.7 g

serving (85 g) · Poultry dishes 20% of daily
32

Rapeseed oil 13.6 g

tbsp (13.6 g) · Oils 20% of daily
33

Cocoa butter 13.6 g

tbsp (13.6 g) · Cooking and industrial fat 20% of daily
34

Cooking fat, average 13.3 g

serving (15 g) · Cooking and industrial fat 20% of daily
35

Processed cheese, 20-24% fat 13.2 g

serving (55 g) · Processed cheese 20% of daily
36

Frankfurter, fried 12.9 g

serving (55 g) · Sausages 19% of daily
37

Butter oil, milk fat 12.8 g

tbsp (12.8 g) · Butter, milk fat 19% of daily
38

Tallow, beef fat 12.7 g

tbsp (12.8 g) · Animal fat 19% of daily
39

Sour cream, 40% fat 12.6 g

serving (30 g) · Fermented milk products, other 19% of daily
40

Chorizo, fried without fat 12.6 g

serving (55 g) · Sausages 19% of daily
41

Lard, animal fat 12.4 g

tbsp (12.8 g) · Animal fat 18% of daily
42

Butter lactose-free 12.2 g

tbsp (15 g) · Butter, milk fat 18% of daily
43

Mayonnaise, 80% fat 12.2 g

serving (15 g) · Salad dressings and mayonnaises 18% of daily
44

Spinach, fried 12 g

serving (85 g) · Cooked vegetables 18% of daily
45

Kale, fried 11.8 g

serving (85 g) · Cooked vegetables 18% of daily
46

Butter, salted 11.5 g

tbsp (14.2 g) · Butter, milk fat 17% of daily
47

Cream cheese, mascarpone, 38% fat 11.4 g

serving (30 g) · Cheese, unripened, fresh cheese 17% of daily
48

Whipping cream, 38% fat, low-lactose, ultra-heat-treated 11.4 g

serving (30 g) · Cream 17% of daily
49

Margarine 80%, cooking margarine, average 11.2 g

tbsp (14 g) · Cooking and industrial fat 17% of daily
50

French fries, deep-fried 11.1 g

serving (70 g) · Fried potatoes, French fries 17% of daily

1

Coconut milk 51.2 g

serving (240 g) · Vegetable juices 76% of daily
2

Macadamia nut 22.7 g

serving (30 g) · Nuts, seeds and dried fruits 34% of daily
3

Pecan 21.6 g

serving (30 g) · Nuts, seeds and dried fruits 32% of daily
4

Pine nut, pine kernel 20 g

serving (30 g) · Nuts, seeds and dried fruits 30% of daily
5

Tahini, sesami seed butter 17.4 g

serving (30 g) · Condiments 26% of daily
6

Rice cooking cream 16.8 g

serving (240 g) · Cream 25% of daily
7

Plantains, green, fried 16.5 g

serving (140 g) · Fruit and berry dishes other than pies 25% of daily
8

Aubergine, eggplant, fried 16.4 g

serving (85 g) · Cooked vegetables 25% of daily
9

Almond butter 16.4 g

serving (32 g) · Condiments 24% of daily
10

Avocado oil 14 g

tbsp (14 g) · Oils 21% of daily
11

Mustard oil 14 g

tbsp (14 g) · Oils 21% of daily
12

Peanut butter 13.8 g

serving (32 g) · Condiments 21% of daily
13

Rapeseed oil 13.6 g

tbsp (13.6 g) · Oils 20% of daily
14

Cocoa butter 13.6 g

tbsp (13.6 g) · Cooking and industrial fat 20% of daily
15

Spinach, fried 12 g

serving (85 g) · Cooked vegetables 18% of daily
16

Kale, fried 11.8 g

serving (85 g) · Cooked vegetables 18% of daily
17

French fries, deep-fried 11.1 g

serving (70 g) · Fried potatoes, French fries 17% of daily
18

Mayonnaise, vegan 10.2 g

tbsp (15 g) · Salad dressings and mayonnaises 15% of daily
19

Avocado 9.7 g

serving (50 g) · Fruits 14% of daily
20

Tempeh 9.2 g

serving (85 g) · Miscellaneous ingredients 14% of daily
21

Popcorn, cooking oil 9 g

serving (30 g) · Savoury snacks 13% of daily
22

Almond flour 7.6 g

serving (15 g) · Flour 11% of daily
23

Durian 7.5 g

serving (140 g) · Fruits 11% of daily
24

Tofu, firm (with calcium sulfate) 7.4 g

serving (85 g) · Pulse products 11% of daily
25

Soy bean, boiled 7.1 g

serving (90 g) · Pulses 11% of daily
26

Potato wedges, oven-baked 7 g

serving (110 g) · Fried potatoes, French fries 10% of daily
27

Avocado with skin and stone 6.9 g

serving (50 g) · Fruits 10% of daily
28

Sea buckthorn juice 6.8 g

serving (240 g) · Juices 10% of daily
29

Tofu (without calcium sulfate) 6.4 g

block (85 g) · Pulse products 10% of daily
30

Edamame, prepared 4.7 g

serving (90 g) · Pulses 7% of daily
31

Soy flour 3.5 g

serving (15 g) · Pulse products 5% of daily
32

Pea, green, split, mature seeds 3.5 g

serving (90 g) · Pulses 5% of daily
33

Soy product, soured, 2% fat, calcium 3.4 g

serving (170 g) · Yoghurt 5% of daily
34

Quinoa, cooked 3.4 g

serving (140 g) · Rice 5% of daily
35

Banana, deep-fried 3.2 g

serving (30 g) · Fruit and berry dishes other than pies 5% of daily
36

Raspberry juice concentrate 3.2 g

serving (240 g) · Juices 5% of daily
37

Olive, in oil, green/black 3 g

serving (15 g) · Canned vegetables 4% of daily
38

Oats, rolled, oat flakes 2.9 g

serving (40 g) · Flour 4% of daily
39

Amaranth flakes 2.8 g

serving (40 g) · Flour 4% of daily
40

Rowal 2.8 g

serving (140 g) · Berries 4% of daily
41

Noodle, boiled, salt and oil 2.3 g

serving (140 g) · Pasta 3% of daily
42

Amaranth grain, cooked 2.2 g

serving (140 g) · Rice 3% of daily
43

Seitan 2.1 g

serving (85 g) · Miscellaneous ingredients 3% of daily
44

Cooking cream, soy, 14% fat 2.1 g

serving (15 g) · Cream 3% of daily
45

Millet, wholegrain 1.9 g

serving (45 g) · Rice 3% of daily
46

Carissa, (natal-plum) 1.8 g

serving (140 g) · Berries 3% of daily
47

Funnel chanterelle, steamed 1.7 g

serving (85 g) · Mushroom 3% of daily
48

Sea buckthorn berry 1.6 g

serving (50 g) · Berries 2% of daily
49

Lingonberry juice 1.6 g

serving (240 g) · Juices 2% of daily
50

Oat macaroni, boiled 1.6 g

serving (140 g) · Pasta 2% of daily

Learn about fat

Why do we need to consume fat?

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.

How much fat do I need to eat?

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 around 20-35% of your total daily calorie intake (1 g of fat provides around 9 kcal). It's important to focus on consuming unsaturated fats from sources such as avocados, nuts, seeds, and fish, while limiting intake of saturated and trans fats.

What are the health benefits of fat?

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.

What health risks are associated with consuming too much fat?

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.

Can fat be harmful?

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.

What if your fat is low?

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.

How do vegans get their fat intake?

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.

How much fat do you need?

Enter your details for your own daily value.

Sex Age

Weight

kg or lbs

Height

cm or ft in

Activity Share of your calories, %

Your daily fat

64 g

An estimate for healthy adults. Pregnancy, breastfeeding and medical conditions change what you need.

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