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Top 10 Healthy High Fat Foods

Written by Daisy Whitbread, MScN
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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.


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List of Healthy High Fat Foods

1Avocados
Half an avocado
-20% DV per cup of durian
-5% DV in 5 medium olives

See the ranking of fruits high in fat.
2Tofu
A block of tofu
-28% DV in 1 cup of tempeh
3Macadamia Nuts
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.
4Fish (Salmon)
Salmon Fillets
-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.
5Peanut Butter
A Spoon of Peanut Butter
-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)
6Boiled Soybeans (Edamame)
Soy Beans
Other than soy, most beans contain very little fat.
7Flaxseed Oil
Oil from a bottle
Other healthy oils include canola, avocado, walnut, sesame, and grapeseed. All of which provide 21% DV fat per tblsp.
8Dark Chocolate (85% Cocoa)
Dark chocolate squares
A whole 3.5oz bar of dark chocolate contains 66% DV of fat.
-45-59% Dark chocolate contains 17% DV fat per oz.
9Cheddar Cheese
Slices of 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.
10 Eggs
Eggs

See All 200 Foods High in Fat

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The Top 10 Healthy High Fat Foods

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

Data Sources and References

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