Top 10 Healthy High Fat Foods

Fat is an essential macronutrient with many important functions. Fats act as building blocks for cell membranes throughout the body, support neurological function, and act as an energy store. They're also necessary for absorbing certain vitamins and other nutrients from food. (1)

Not all fats are created equal. Unsaturated fats, like omega 3 fats, are an essential part of a balanced diet, and have been found to provide heart health benefits. (2) The term “healthy fat” generally refers to unsaturated fats.

Although consumption of saturated fats has previously been associated with health risks, recent research suggests that saturated fats may not be as dangerous as previously believed. (3) Still, because unsaturated fats are associated with significant health benefits while saturated fats are not, unsaturated fats are considered to be a healthier choice.

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 78 grams. (4)

Below are the top 10 healthy high fat foods, for more, also the list of high fat foods to avoid.

List of Healthy High Fat Foods

• 1. Avocados + Add

  Fat per Avocado	Fat per 100g	Fat per 200 Calories
  29g (38% DV)	15g (19% DV)	18g (23% DV)

  Nutrition Facts for Avocados. (Source)

  More Fruits High in Healthy Fats

  • 13g (20% DV) per cup of durian
  • 2.3g (3% DV) in 5 medium olives

  See the ranking of fruits high in fat.

• 2. Tofu + Add

  Fat per Cup	Fat per 100g	Fat per 200 Calories
  22g (28% DV)	9g (11% DV)	12g (16% DV)

  Nutrition Facts for Firm Tofu. (Source)
  • 18g (23% DV) in 1 cup of tempeh
• 3. Macadamia Nuts + Add

  Fat per 1 Oz Handful	Fat per 100g	Fat per 200 Calories
  22g (28% DV)	76g (97% DV)	21g (27% DV)

  Nutrition Facts for Raw Macadamia Nuts. (Source)

  More Nuts High in Healthy Fats

  • 20g (26% DV) in 1 oz of pecans
  • 19g (25% DV) in 1 oz of pine nuts
  • 19g (24% DV) in 1 oz of walnuts

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

• 4. Fish (Salmon) + Add

  Fat per 6oz Fillet	Fat per 100g	Fat per 200 Calories
  21g (27% DV)	12g (16% DV)	12g (15% DV)

  Nutrition Facts for Cooked Atlantic Salmon (Farmed). (Source)

  More Fish High in Healthy Fats

  • 30g (39% DV) in a 6oz mackerel fillet
  • 26g (33% DV) in a 5oz herring fillet
  • 11g (14% DV) in a 6oz tuna steak

  See the list of fish high in fat.

• 5. Peanut Butter + Add

  Fat per 2 Tblsp	Fat per 100g	Fat per 200 Calories
  16g (21% DV)	51g (66% DV)	17g (22% DV)

  Nutrition Facts for Unsalted Peanut Butter (Smooth). (Source)

  More Nut Butters High in Healthy Fats

  • 18g (23% DV) in 2 tblsp of almond butter
  • 16g (20% DV) in 2 tblsp on cashew butter
  • 16g (20% DV) in 2 tblsp of tahini (sesame seed butter)
• 6. Boiled Soybeans (Edamame) + Add

  Fat per Cup	Fat per 100g	Fat per 200 Calories
  15g (20% DV)	9g (12% DV)	10g (13% DV)

  Nutrition Facts for Boiled Soybeans (Edamame). (Source)

  Other than soy, most beans contain very little fat.

• 7. Flaxseed Oil + Add

  Fat per Tblsp	Fat per 100g	Fat per 200 Calories
  14g (17% DV)	100g (128% DV)	23g (29% DV)

  Nutrition Facts for Flaxseed Oil. (Source)

  Other healthy oils include canola, avocado, walnut, sesame, and grapeseed. All of which provide 17% DV fat per tbsp.

• 8. Dark Chocolate (85% Cocoa) + Add

  Fat per 1oz Square	Fat per 100g	Fat per 200 Calories
  12g (16% DV)	43g (55% DV)	14g (18% DV)

  Nutrition Facts for Dark Chocolate (70-85% Cocoa). (Source)
  • A whole 3.5oz bar of dark chocolate contains 42g (54% DV) of fat
  • 45-59% dark chocolate contains 9g (11% DV) fat per oz
• 9. Cheddar Cheese + Add

  Fat per Oz	Fat per 100g	Fat per 200 Calories
  9g (12% DV)	33g (43% DV)	17g (21% DV)

  Nutrition Facts for Cheddar Cheese. (Source)

  More Healthy Dairy Products High in Fat

  • 16g (20% DV) in a 16oz glass of whole milk
  • 12g (15% DV) in a tbsp of butter
  • 10g (12% DV) in a 16oz glass of low-fat milk
  • 8g (10% DV) in a cup of whole yogurt

  See all high fat dairy products.

• 10. Eggs + Add

  Fat in 1 Large Egg	Fat per 100g	Fat per 200 Calories
  5g (7% DV)	11g (14% DV)	14g (18% DV)

  Nutrition Facts for Hard Boiled Eggs. (Source)

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From the Nutrient Ranking Tool

Use the ranking tool links below to select foods and create your own food list to share or print.

• Foods High in Fat
• Foods Low in Fat
• Vegetables High in Fat
• Fruits High in Fat
• Vegetarian Foods High in Fat
• Nuts High in Fat
• Grains High in Fat
• Beans High in Fat
• Dairy High in Fat
• Breakfast Cereals High in Fat
• Fast Foods High in Fat

View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Related

• Unhealthy High Fat Foods to Avoid
• Cholesterol Lowering Foods
• Foods High in Cholesterol
• Foods High in Saturated Fats
• Foods with a High Omega 3 to Omega 6 Ratio
• High Carb Foods
• High Fiber Foods
• Foods to Avoid for Acid Reflux (GERD)

Data Sources and References

1. Alkaade S, Vareedayah AA. Fat digestion and absorption: Normal physiology and pathophysiology of malabsorption, including diagnostic testing Am J Manag Care. 2017 Jul;23(12 Suppl):S203-S209. 28727474
2. Zhang J, Cai A, Chen G, Wang X, Cai M, Li H, Nissen SE, Lip GYH, Lin H. Associations of habitual fish oil supplementation with cardiovascular outcomes and all cause mortality: evidence from a large population based cohort study Eur J Prev Cardiol. 2022 Oct 20;29(14):1911-1920. doi: 10.1093/eurjpc/zwac192. 36047058
3. Teicholz N. Dietary Saturated Fats and Health: Are the U.S. Guidelines Evidence-Based? Curr Opin Endocrinol Diabetes Obes. 2023 Feb 1;30(1):65-71. doi: 10.1097/MED.0000000000000791. Epub 2022 Dec 8. 36477384
4. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels