Top 10 Healthy High Fat Foods

Top 10 Healthy High Fat Foods

Fat is an essential macronutrient with a range of important functions, including insulating the body, helping us absorb vitamins, and acting as an energy store. Each gram of fat contains 9 calories, making it the most calorie-dense nutrient, and eating too much can therefore lead to weight gain.

Not all fats are created equal, however, and healthy fats are an essential part of a balanced diet. In fact, including some healthy fats and reducing your consumption of the less healthy types (trans fats and saturated fats) is extremely beneficial to health. In particular, it can reduce your risk of cardiovascular disease and other conditions associated with inflammation in the body, such as rheumatoid arthritis.

For more information, see the list of unhealthy high fat foods to avoid.

Healthy high-fat foods include avocados, tofu, nuts, seeds, fish, peanut butter, soybeans, flaxseed oil, cheese, and eggs. The daily value (DV) for fats is 65 grams. Below are the top 10 healthy foods highest in fat. For more, see the complete ranking of 200 foods high in fat.


List of Healthy High Fat Foods

Half an avocado

#1: Avocados

Fat
per Avocado
Fat
per 100g
Fat
per 200 Calories
29g
(45% DV)
15g
(23% DV)
18g
(28% DV)
-20% DV per cup of durian
-5% DV in 5 medium olives

See the ranking of fruits high in fat.
A block of tofu

#2: Tofu

Fat
per Cup
Fat
per 100g
Fat
per 200 Calories
22g
(34% DV)
9g
(13% DV)
12g
(19% DV)
-28% DV in 1 cup of tempeh
Macadamia Nuts

#3: Macadamia Nuts

Fat
per 1 Oz Handful
Fat
per 100g
Fat
per 200 Calories
22g
(33% DV)
76g
(117% DV)
21g
(32% DV)
-31% DV in 1 oz of pecans
-30% DV in pine nuts
-29% DV in walnuts

See the complete list of nuts and seeds high in fat.
Salmon Fillets

#4: Fish (Salmon)

Fat
per 6oz Fillet
Fat
per 100g
Fat
per 200 Calories
21g
(32% DV)
12g
(19% DV)
12g
(18% DV)
-47% DV in a 6oz mackerel fillet
-25% DV in a 5oz herring fillet
-16% DV in a 6oz tuna steak

See the list of fish high in fat.
A Spoon of Peanut Butter

#5: Peanut Butter

Fat
per 2 Tblsp
Fat
per 100g
Fat
per 200 Calories
16g
(25% DV)
51g
(79% DV)
17g
(26% DV)
-28% DV in 2 tblsp of almond butter
-24% DV in 2 tblsp on cashew butter
-22% DV in 2 tblsp of tahini (sesame seed butter)
Soy Beans

#6: Boiled Soybeans (Edamame)

Fat
per Cup
Fat
per 100g
Fat
per 200 Calories
15g
(24% DV)
9g
(14% DV)
10g
(16% DV)
Other than soy, most beans contain very little fat.
Oil from a bottle

#7: Flaxseed Oil

Fat
per Tblsp
Fat
per 100g
Fat
per 200 Calories
14g
(21% DV)
100g
(154% DV)
23g
(35% DV)
Other healthy oils include canola, avocado, walnut, sesame, and grapeseed. All of which provide 21% DV fat per tblsp.
Dark chocolate squares

#8: Dark Chocolate (85% Cocoa)

Fat
per 1oz Square
Fat
per 100g
Fat
per 200 Calories
12g
(19% DV)
43g
(66% DV)
14g
(22% DV)
A whole 3.5oz bar of dark chocolate contains 66% DV of fat.
-45-59% Dark chocolate contains 17% DV fat per oz.
Slices of Cheddar Cheese

#9: Cheddar Cheese

Fat
per Oz
Fat
per 100g
Fat
per 200 Calories
9g
(15% DV)
33g
(51% DV)
17g
(25% DV)

More Dairy Products High in Fat

-24% DV in a 16oz glass of whole milk
-18% DV in a tblsp of butter
-15% DV in a 16oz glass of low-fat milk
-12% DV in a cup of whole yogurt

See all high fat dairy products.
Eggs

#10: Eggs

Fat
in 1 Large Egg
Fat
per 100g
Fat
per 200 Calories
5g
(8% DV)
11g
(16% DV)
14g
(21% DV)

See All 200 Foods High in Fat

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The Top 10 Healthy High Fat Foods


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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central

MyFoodData provides nutrition data tools and articles to help you organize and understand the foods you eat. Read more...