The 10 Best High Fat Foods

The 10 Best 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

Half an avocado 1 Avocados
  • 45% DV (29g) Fat per avocado
  • Calories: 322 | Weight: 201g (7.1oz)
-20% DV per cup of durian
-5% DV in 5 medium olives

See the ranking of fruits high in fat.

Nutrition Facts for Avocados.
A block of tofu 2 Tofu
  • 34% DV (22g) Fat per cup
  • Calories: 363 | Weight: 252g (8.9oz)
-28% DV in 1 cup of tempeh

Nutrition Facts for Firm Tofu.
Macadamia Nuts 3 Macadamia Nuts
  • 33% DV (22g) Fat per 1 oz handful
  • Calories: 204 | Weight: 28g (1oz)
-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.

Nutrition Facts for Macadamia Nuts.
Salmon Fillets 4 Fish (Salmon)
  • 32% DV (21g) Fat per 6oz fillet
  • Calories: 350 | Weight: 170g (6oz)
-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.

Nutrition Facts for Farmed Atlantic Salmon.
A Spoon of Peanut Butter 5 Peanut Butter
  • 25% DV (16g) Fat per 2 tblsp
  • Calories: 191 | Weight: 32g (1.1oz)
-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)

Nutrition Facts for Unsalted Peanut Butter (smooth).
Soy Beans 6 Boiled Soybeans (Edamame)
  • 24% DV (15g) Fat per cup
  • Calories: 296 | Weight: 172g (6.1oz)
Other than soy, most beans contain very little fat.

Nutrition Facts for Boiled Soybeans (edamame).
Oil from a bottle 7 Flaxseed Oil
  • 21% DV (14g) Fat per tblsp
  • Calories: 120 | Weight: 14g (0.5oz)
Other healthy oils include canola, avocado, walnut, sesame, and grapeseed. All of which provide 21% DV fat per tblsp.

Nutrition Facts for Flaxseed Oil.
Dark chocolate squares 8 Dark Chocolate (85% Cocoa)
  • 19% DV (12g) Fat per 1oz square
  • Calories: 170 | Weight: 28g (1oz)
A whole 3.5oz bar of dark chocolate contains 66% DV of fat.
-45-59% Dark chocolate contains 17% DV fat per oz.

Nutrition Facts for Dark Chocolate (70-85% Cocoa).
Slices of Cheddar Cheese 9 Cheddar Cheese
  • 15% DV (9g) Fat per oz
  • Calories: 115 | Weight: 28g (1oz)

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.

Nutrition Facts for Cheddar Cheese.
Eggs 10 Eggs
  • 8% DV (5g) Fat in 1 large egg
  • Calories: 78 | Weight: 50g (1.8oz)

See All 200 Foods High in Fat

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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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