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.
Rapeseed oil
Type: Food
Fat and fat products -> Oils
Fat
100.00g per 100 grams
Olive oil
Type: Food
Fat and fat products -> Oils
Fat
100.00g per 100 grams
Peanut oil
Type: Food
Fat and fat products -> Oils
Fat
100.00g per 100 grams
Sunflower oil
Type: Food
Fat and fat products -> Oils
Fat
100.00g per 100 grams
Butter oil 100%, milkfat
Type: Food
Fat and fat products -> Butter, milk fat
Fat
100.00g per 100 grams
Palm oil
Type: Food
Fat and fat products -> Oils
Fat
100.00g per 100 grams
Rapeseed oil, cold pressed
Type: Food
Fat and fat products -> Oils
Fat
100.00g per 100 grams
Palm kernel oil
Type: Food
Fat and fat products -> Oils
Fat
100.00g per 100 grams
Cocoa butter
Type: Food
Fat and fat products -> Cooking and industrial fat
Fat
100.00g per 100 grams
Linseed oil, flaxseed oil
Type: Food
Fat and fat products -> Oils
Fat
100.00g per 100 grams
Avocado oil
Type: Food
Fat and fat products -> Oils
Fat
100.00g per 100 grams
Coconut oil
Type: Food
Fat and fat products -> Oils
Fat
100.00g per 100 grams
Grapeseed oil
Type: Food
Fat and fat products -> Oils
Fat
100.00g per 100 grams
Sesame oil, salad or cooking
Type: Food
Fat and fat products -> Oils
Fat
100.00g per 100 grams
Walnut oil
Type: Food
Fat and fat products -> Oils
Fat
100.00g per 100 grams
Almond oil
Type: Food
Fat and fat products -> Oils
Fat
100.00g per 100 grams
Mustard oil
Type: Food
Fat and fat products -> Oils
Fat
100.00g per 100 grams
Apricot kernel oil
Type: Food
Fat and fat products -> Oils
Fat
100.00g per 100 grams
Hazelnut oil
Type: Food
Fat and fat products -> Oils
Fat
100.00g per 100 grams
Peanut oil, salad or cooking
Type: Food
Fat and fat products -> Oils
Fat
100.00g per 100 grams
Oil, cottonseed, salad or cooking
Type: Food
Fat and fat products -> Oils
Fat
100.00g per 100 grams
Oil, industrial, cottonseed, fully hydrogenated
Type: Food
Fat and fat products -> Oils
Fat
100.00g per 100 grams
Soybean oil
Type: Food
Fat and fat products -> Oils
Fat
99.90g per 100 grams
Corn oil, maize oil
Type: Food
Fat and fat products -> Oils
Fat
99.90g per 100 grams
Coconut butter
Type: Food
Fat and fat products -> Oils
Fat
99.90g per 100 grams
Tallow, beef fat
Type: Food
Fat and fat products -> Animal fat
Fat
99.00g per 100 grams
Lard, frying fat
Type: Food
Fat and fat products -> Animal fat
Fat
96.50g per 100 grams
Beef, suet, raw
Type: Food
Meat dishes -> Offal dishes
Fat
94.00g per 100 grams
Cooking fat, average
Type: Dish
Fat and fat products -> Cooking and industrial fat
Fat
88.91g per 100 grams
Fatback
Type: Food
Meat dishes -> Steaks and chops
Fat
87.68g per 100 grams
Butter
Type: Food
Fat and fat products -> Butter, milk fat
Fat
81.30g per 100 grams
Butter, unsalted
Type: Food
Fat and fat products -> Butter, milk fat
Fat
81.30g per 100 grams
Butter, high-sodium
Type: Food
Fat and fat products -> Butter, milk fat
Fat
81.30g per 100 grams
Butter, low-sodium
Type: Food
Fat and fat products -> Butter, milk fat
Fat
81.30g per 100 grams
Butter lactose-free
Type: Food
Fat and fat products -> Butter, milk fat
Fat
81.30g per 100 grams
Butter lactose-free, low sodium
Type: Food
Fat and fat products -> Butter, milk fat
Fat
81.30g per 100 grams
Mayonnaise, 80% fat
Type: Food
Fat and fat products -> Salad dressings and mayonnaises
Fat
81.04g per 100 grams
Margarine 80%, cooking margarine, average
Type: Food
Fat and fat products -> Cooking and industrial fat
Fat
80.00g per 100 grams
Nut, macadamia nut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fat
75.77g per 100 grams
Nut, pecan
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fat
71.97g per 100 grams
Pork, jowl, raw
Type: Food
Meat dishes -> Offal dishes
Fat
69.61g per 100 grams
Mayonnaise, egg-free
Type: Dish
Fat and fat products -> Salad dressings and mayonnaises
Fat
67.01g per 100 grams
Pine nut, pine kernel
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fat
66.80g per 100 grams
Nut, brazil nut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fat
66.43g per 100 grams
Nut, walnut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fat
65.21g per 100 grams
Coconut flake
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fat
64.53g per 100 grams
Egg yolk powder, for food industry
Type: Food
Egg dishes -> Egg
Fat
62.06g per 100 grams
Nut, hazelnut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fat
61.00g per 100 grams
Margarine 60%, average of industrial products
Type: Food
Fat and fat products -> Margarine and fat spread >= 55%
Fat
60.18g per 100 grams
Mayonnaise, 60% fat
Type: Food
Fat and fat products -> Salad dressings and mayonnaises
Fat
60.00g per 100 grams
What you eat matters.