Top 10 Healthy High Fat Foods

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition Data
Top 10 Healthy High Fat Foods

Fat is an essential macro-nutrient used by the body for reasons ranging from cushioning the body to the production of hormones.

Each gram of fat contains 9 calories, making it the most calorie dense nutrient.

Due to fat's high nutrient density overconsumption of fat can lead to weight gain. Further trans fats and saturated fats may lead to increased risk of cardiovascular disease. For more information, see the list of unhealthy high fat foods to avoid.

High-fat foods include avocados, tofu, nuts, seeds, fish, peanut butter, boiled soybean, flaxseed oil, cheese, and eggs. The daily value (DV) of fats to consume is 65 grams. Below are the top 10 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)
16g
(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

Printable One Page Sheet

Click to Print Pin it button
The Top 10 Healthy High Fat Foods

Click to View Comments


View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
Was this webpage helpful?

Data Sources and References

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

Want to organize and understand the foods you eat?
Sign Up to MyFoodData.com

  • Forever Free Food Data
  • Track Recipe and Meal Plan Totals
  • Compare Foods
  • View Total Amino Acids
  • Share Meal Plans
  • Sync Accross Devices
  • Store Your Data
  • Forever-Free
  • Sign-Up Now

Want to try the site without signing up? Go directly the dashboard.

Want to use MyFoodData.com without ads?
Upgrade to premium for only $10.