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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 AvocadoFat per 100g
45% DV (29g)23% DV (15g)
Source: Nutrition Facts for Avocados
-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 CupFat per 100g
34% DV (22g)13% DV (9g)
Source: Nutrition Facts for Firm Tofu
-28% DV in 1 cup of tempeh
Macadamia Nuts

#3: Macadamia Nuts

Fat per 1 Oz HandfulFat per 100g
33% DV (22g)117% DV (76g)
Source: Nutrition Facts for Macadamia Nuts
-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 FilletFat per 100g
32% DV (21g)19% DV (12g)
Source: Nutrition Facts for Farmed Atlantic Salmon
-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 TblspFat per 100g
25% DV (16g)79% DV (51g)
Source: Nutrition Facts for Unsalted Peanut Butter (Smooth)
-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 CupFat per 100g
24% DV (15g)14% DV (9g)
Source: Nutrition Facts for Boiled Soybeans (Edamame)
Other than soy, most beans contain very little fat.
Oil from a bottle

#7: Flaxseed Oil

Fat per TblspFat per 100g
21% DV (14g)154% DV (100g)
Source: Nutrition Facts for Flaxseed Oil
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 SquareFat per 100g
19% DV (12g)66% DV (43g)
Source: Nutrition Facts for Dark Chocolate (70-85% Cocoa)
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 OzFat per 100g
15% DV (9g)51% DV (33g)
Source: Nutrition Facts for Cheddar Cheese

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 EggFat per 100g
8% DV (5g)16% DV (11g)
Source: Nutrition Facts for Hard Boiled Eggs

See All 200 Foods High in Fat

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.
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