Top 10 Healthy High Fat Foods
Fat is an essential macronutrient with a range of important functions, including insulating the body, helping us absorb vitamins, and acting as an energy store. Each gram of fat contains 9 calories, making it the most calorie-dense nutrient, and eating too much can therefore lead to weight gain.
Not all fats are created equal, however, and healthy fats are an essential part of a balanced diet. In fact, including some healthy fats and reducing your consumption of the less healthy types (trans fats and saturated fats) is extremely beneficial to health. In particular, it can reduce your risk of cardiovascular disease and other conditions associated with inflammation in the body, such as rheumatoid arthritis.
For more information, see the list of unhealthy high fat foods to avoid.
Healthy high-fat foods include avocados, tofu, nuts, seeds, fish, peanut butter, soybeans, flaxseed oil, cheese, and eggs. (1) The daily value (DV) for fats is 78 grams. (2) Below are the top 10 healthy foods highest in fat. For more, see the complete ranking of 200 foods high in fat.
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1. Avocados
Fat
per AvocadoFat
per 100gFat
per 200 Calories29g
(38% DV)15g
(19% DV)18g
(23% DV)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.
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2. Tofu
Fat
per CupFat
per 100gFat
per 200 Calories22g
(28% DV)9g
(11% DV)12g
(16% DV)- 18g (23% DV) in 1 cup of tempeh
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3. Macadamia Nuts
Fat
per 1 Oz HandfulFat
per 100gFat
per 200 Calories22g
(28% DV)76g
(97% DV)21g
(27% DV)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.
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4. Fish (Salmon)
Fat
per 6oz FilletFat
per 100gFat
per 200 Calories21g
(27% DV)12g
(16% DV)12g
(15% DV)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.
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5. Peanut Butter
Fat
per 2 TblspFat
per 100gFat
per 200 Calories16g
(21% DV)51g
(66% DV)17g
(22% DV)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)
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6. Boiled Soybeans (Edamame)
Fat
per CupFat
per 100gFat
per 200 Calories15g
(20% DV)9g
(12% DV)10g
(13% DV)Other than soy, most beans contain very little fat.
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7. Flaxseed Oil
Fat
per TblspFat
per 100gFat
per 200 Calories14g
(17% DV)100g
(128% DV)23g
(29% DV)Other healthy oils include canola, avocado, walnut, sesame, and grapeseed. All of which provide 17% DV fat per tbsp.
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8. Dark Chocolate (85% Cocoa)
Fat
per 1oz SquareFat
per 100gFat
per 200 Calories12g
(16% DV)43g
(55% DV)14g
(18% DV)- 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
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9. Cheddar Cheese
Fat
per OzFat
per 100gFat
per 200 Calories9g
(12% DV)33g
(43% DV)17g
(21% DV)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.
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10. Eggs
Fat
in 1 Large EggFat
per 100gFat
per 200 Calories5g
(7% DV)11g
(14% DV)14g
(18% DV)
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- 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
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