Foods High in Fatty Acids: Top Sources

Fatty Acids Foods high in fatty Acids and how much you need · Fatty acids

Foods that have it

1,197

There's no official daily target for fatty Acids.

Among plant foods, coconut milk; macadamia nut and aubergine, eggplant have the most fatty Acids per serving. Among animal foods, the most are in beef, suet; eel and cheese, cheddar type, 34% fat.

Plant sources

Foods highest in fatty Acids

Ranked from 1,197 foods in our catalog, one entry per food.

1

Beef, suet, raw 73.9 g

serving (85 g) · Offal dishes
2

Pork, jowl, raw 56.3 g

serving (85 g) · Offal dishes
3

Coconut milk 48.1 g

serving (240 g) · Vegetable juices
4

Veal, breast, separable fat, cooked 43.1 g

serving (85 g) · Steaks and chops
5

Pork ribs, fried 42.2 g

serving (85 g) · Steaks and chops
6

Duck, domesticated, meat and skin, raw 40.7 g

serving (110 g) · Chicken and other birds
7

Eel 31.2 g

serving (110 g) · Fish
8

Pesto sauce, herb sauce 29.4 g

serving (63 g) · Condiments
9

Pork chop, grilled 23.2 g

serving (85 g) · Steaks and chops
10

Macadamia nut 21.7 g

serving (30 g) · Nuts, seeds and dried fruits
11

Pecan 20.6 g

serving (30 g) · Nuts, seeds and dried fruits
12

Pine nut, pine kernel 19.3 g

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

Chicken, grilled 18.9 g

serving (85 g) · Chicken and other birds
14

Chicken leg and thigh with skin, grilled 17.4 g

serving (85 g) · Chicken and other birds
15

Cheese, cheddar type, 34% fat 17.2 g

serving (55 g) · Cheese, ripened cheese
16

Salami 16.9 g

serving (55 g) · Cold cuts, sausages
17

Salmon, farmed 16.6 g

serving (110 g) · Fish
18

Croissant, home-made 16.6 g

serving (55 g) · Savoury bakery
19

Yoghurt, turkish/greek, 10% fat 16.3 g

serving (170 g) · Yoghurt
20

Aubergine, eggplant, fried 15.9 g

serving (85 g) · Cooked vegetables
21

Pork and beef, canned 15.7 g

serving (85 g) · Meat products
22

Lamprey, smoked 15.6 g

serving (55 g) · Fish products
23

Tahini, sesami seed butter 15.5 g

serving (30 g) · Condiments
24

Plantains, green, fried 15.3 g

serving (140 g) · Fruit and berry dishes other than pies
25

Processed cheese, 27-35% fat 15.1 g

serving (55 g) · Processed cheese
26

Salmon in oil, canned 14.7 g

serving (85 g) · Fish products
27

Rainbow trout, fried 14.5 g

serving (85 g) · Fish
28

Coconut butter 13.4 g

tbsp (13.6 g) · Oils
29

Avocado oil 13.4 g

tbsp (14 g) · Oils
30

Chicken nuggets, deep-fried, lactose-free 13.3 g

serving (85 g) · Poultry dishes
31

Rapeseed oil 13.2 g

tbsp (13.6 g) · Oils
32

Cooking fat, average 12.9 g

serving (15 g) · Cooking and industrial fat
33

Cocoa butter 12.9 g

tbsp (13.6 g) · Cooking and industrial fat
34

Frankfurter, fried 12.2 g

serving (55 g) · Sausages
35

Lard, animal fat 12.1 g

tbsp (12.8 g) · Animal fat
36

Butter oil, milk fat 12 g

tbsp (12.8 g) · Butter, milk fat
37

Chorizo, fried without fat 11.9 g

serving (55 g) · Sausages
38

Sour cream, 40% fat 11.7 g

serving (30 g) · Fermented milk products, other
39

Butter lactose-free 11.5 g

tbsp (15 g) · Butter, milk fat
40

Spinach, fried 11.5 g

serving (85 g) · Cooked vegetables
41

Kale, fried 11.3 g

serving (85 g) · Cooked vegetables
42

Whipping cream, 38% fat, low-lactose, ultra-heat-treated 11.2 g

serving (30 g) · Cream
43

Peanut butter 11.2 g

serving (32 g) · Condiments
44

Tallow, beef fat 11.1 g

tbsp (12.8 g) · Animal fat
45

Butter 10.9 g

tbsp (14.2 g) · Butter, milk fat
46

Cream cheese, mascarpone, 38% fat 10.8 g

serving (30 g) · Cheese, unripened, fresh cheese
47

Margarine 80%, cooking margarine, average 10.7 g

tbsp (14 g) · Cooking and industrial fat
48

Cream quark, 10% fat 10.3 g

serving (110 g) · Quark
49

Milk, raw milk, 4.4 % fat, without added vitamin d 10 g

serving (240 g) · Milks >2% fat
50

Whipped cream, unsweetened 10 g

serving (30 g) · Cream

Learn about fatty Acids

What are fatty acids?

Fatty acids are the building blocks of the fat in our bodies and in the food we eat. They are classified as saturated, monounsaturated, or polyunsaturated, depending on their chemical structure. Fatty acids play crucial roles in energy production, cellular function, and the structure of cell membranes.

What do fatty acids do for the body?

Fatty acids are essential for various bodily functions, including energy production, cellular membrane structure, and the absorption of fat-soluble vitamins. They also play a role in hormone production, immune function, and inflammation regulation.

How much fatty acids do I need?

It is generally recommended that adults consume between 20-35% of their total daily calories from fats, with an emphasis on healthy unsaturated fats such as omega-3 and omega-6 fatty acids. However, the recommended amount might vary based on factors such as age, specific health needs, and other individual factors. For specific dietary recommendations, it's best to consult with a registered dietitian or healthcare provider.

What are the health benefits of fatty acids?

Fatty acids are essential for the proper function of the body, including brain function, hormone production, and cell membrane structure. They also play a crucial role in supporting heart health, reducing inflammation, and aiding in the absorption of fat-soluble vitamins. Incorporating healthy sources of omega-3 and omega-6 fatty acids in the diet can have positive effects on overall well-being.

What are the health risks associated with fatty acid consumption?

Consuming excessive amounts of saturated and trans fats can increase the risk of cardiovascular disease, as they can raise harmful LDL cholesterol levels. Additionally, a diet high in these fats may contribute to obesity and increase the risk of type 2 diabetes. It's important to consume unsaturated fats, such as omega-3 and omega-6 fatty acids, in moderation as part of a balanced diet to help reduce the risk of these health issues.

Can fatty acids be harmful?

While some fatty acids are essential for overall health, consuming excessive amounts of certain types, such as trans fats and saturated fats, can have harmful effects on the body. These fats have been linked to an increased risk of heart disease, high cholesterol, and other health issues. It's important to focus on consuming healthy fats, such as monounsaturated and polyunsaturated fats, in moderation to support optimal health.

What if your fatty acid intake is low?

If your intake of fatty acids is low, it can lead to various health issues, such as dry skin, brittle nails, vitamin deficiencies, and potential disruptions in hormone regulation. Including sources of healthy fats, such as avocados, nuts, seeds, and fatty fish, in your diet can help increase your fatty acid levels and support overall health.

How do vegans get their fatty acid intake?

Vegans can obtain essential fatty acids, such as omega-3 and omega-6, from plant-based sources such as flaxseeds, chia seeds, hemp seeds, walnuts, and algae-based supplements. Incorporating these foods into their diet can help vegans meet their fatty acid needs.

Related nutrients

Let's talk about cookies.

If you’re having actual cookies, you might want to track those in our app.

But we'd like to use the digital kind to enhance your experience.

How would you like your cookies?