Top 10 Foods Highest in Fat


Fat is a 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. Over consumption of certain kind of fats may lead to increased risk of cardiovascular disease. For more information, refer to the extended lists of unhealthy fats to avoid, and stick to the list of healthy fats to consume. High fat foods include lard, vegetable oils, butter, nuts, coconuts, seeds, chocolate, cheese, oily fish, and avocados. The daily value (DV) of fats to consume is 65 grams. Below are the top 10 foods highest in fat.

#1: Animal Fats (Lard)
Fat 100g Per cup (205g)Per tablespoon (13g)
100g (154% DV) 205g (315% DV) 13g (20% DV)
Other Animal Fats High in Fat (%DV per tablespoon): Beef Tallow, Goose Fat, Duck Fat, Meat Drippings, and Beef Suet (20%). Click to see complete nutrition facts.



#2: Vegetable Oils (Soybean Oil)
Fat 100g Per tablespoon (14g)Per teaspoon (5g)
100g (154% DV) 14g (22% DV) 5g (8% DV)
Other Vegetable Oils High in Fat (%DV per tablespoon): Coconut Oil, Olive Oil, Palm Oil, Sesame Oil, Sunflower Oil, Corn Oil, Canola Oil, and Vegetable Oil (22%). Click to see complete nutrition facts.



#3: Butter & Margarine (Butter)
Fat 100g Per tablespoon (14g)Per pat (5g)
81.1g (125% DV) 11.4g (17% DV) 4.1g (6% DV)
Other Types of Butter & Margarine High in Fat (%DV per tablespoon): Margarine (17%), Light Butter (12%), and Whipped Butter (11%). Click to see complete nutrition facts.



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#4: Nuts (Macadamia)
Fat 100g Per cup (132g)Per ounce (28g)
76.1g (117% DV) 100.4g (155% DV) 21.3g (33% DV)
Other Nuts High in Fat (%DV per ounce): Pecans (32%), Pine Nuts & Brazil Nuts (29%), Walnuts (28%), Hazelnuts (27%), Almonds (22%), Peanuts (21%), Cashew Nuts (20%), and Pistachios (19%). Click to see complete nutrition facts.



#5: Coconut (Desiccated)
Fat 100g Per 2oz (56g)Per ounce (28g)
64.5g (99% DV) 36.1g (56% DV) 18.1g (28% DV)
Other Coconut Products High in Fat (%DV per ounce): Creamed Desiccated Coconut (30%), Toasted Desiccated Coconut (20%), Coconut Meat & Coconut Cream (15%), Coconut Milk (10%), and Coconut Water (0%). Click to see complete nutrition facts.



#6: Seeds (Sunflower Seeds)
Fat 100g Per cup (128g)Per ounce (28g)
49.8g (77% DV) 63.7g (98% DV) 13.9g (21% DV)
Other Seeds High in Fat (%DV per ounce): Sesame Seeds & Pumpkin Seeds (21%), Watermelon Seeds (20%), Flaxseeds (18%), and Chia Seeds (13%). Click to see complete nutrition facts.



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#7: Chocolate (Dark 70-85% Cacao)
Fat 100g Per bar (101g)Per ounce (28g)
42.6g (66% DV) 43.1g (66% DV) 11.9g (18% DV)
Other Types of Chocolate High in Fat (%DV per ounce): Baking Chocolate (23%), Dark Chocolate 60-69% (17%), White Chocolate (14%), Dark Chocolate 45-59% & Milk Chocolate (13%), and Cocoa Powder (6%). Click to see complete nutrition facts.



#8: Cheese (Hard Goat's)
Fat 100g Per 2oz (56g)Per ounce (28g)
35.6g (55% DV) 19.9g (30% DV) 10g (15% DV)
Other Cheeses High in Fat (%DV per ounce): Cream Cheese & Cheddar (15%), Gruyere & Colby (14%), Cheshire, Roquefort & Monterey (13%), and Edam (12%). Click to see complete nutrition facts.



#9: Oily Fish (Mackerel, cooked)
Fat 100g Per fillet (88g)Per 3oz (85g)
17.8g (27% DV) 15.7g (24% DV) 15.1g (23% DV)
Other Oily Fish High in Fat (%DV per 3oz): Herrings (23%), Salmon (16%), Canned Sardines in oil (15%), Trout, Canned Tuna in oil & Wild Salmon (11%), Swordfish (10%), and Fresh Tuna (8%). Click to see complete nutrition facts.



#10: Avocados
Fat 100g Per avocado (201g)Per cup, cubes (150g)
14.7g (23% DV) 29.5g (45% DV) 22g (34% DV)
Olives are also high in fat:10 olives (30g) contain 10% DV of fat. Click to see complete nutrition facts.






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Hydrogenated Oils & Margarines (Sunflower Oil)100g (154%) per 100 gram serving 14g (22%) per tablespoon (14 grams) 5g (8%) per teaspoon (5 grams) Click to see complete nutrition facts for Hydrogenated Fats
Shortening (Lard & Vegetable Oil)100g (154%) per 100 gram serving 205g (315%) per cup (205 grams) 13g (20%) per tablespoon (13 grams) Click to see complete nutrition facts for Shortening
Salad Dressings (Mayonnaise)74.9g (115%) per 100 gram serving 10.5g (16%) per tablespoon (14 grams) 7.5g (12%) per sachet (10 grams) Click to see complete nutrition facts for Salad Dressings
Pâté de Foie Gras 43.8g (67%) per 100 gram serving 12.3g (19%) per ounce (28 grams) 5.7g (9%) per tablespoon (13 grams) Click to see complete nutrition facts for Liver Pâté de Foie Gras
Popcorn (Oil Popped)43.6g (67%) per 100 gram serving 4.8g (7%) per cup (11 grams) 12.2g (19%) per ounce (28 grams) Click to see complete nutrition facts for Popcorn
Pepperoni 43.5g (67%) per 100 gram serving 12.2g (19%) per ounce (28 grams) 0.9g (1%) per slice (2 grams) Click to see complete nutrition facts for Pepperoni
Fatty Cuts of Red Meat (Beef Ribs) 42.0g (65%) per 100 gram serving 35.7g (55%) per 3oz (85 grams) 94.5g (145%) per piece (225 grams) Click to see complete nutrition facts for Fatty Red Meat
Sausages (Cooked) 41.7g (64%) per 100 gram serving 12.5g (19%) per patty (30 grams) 8.9g (13%) per link (21 grams) Click to see complete nutrition facts for Sausages
Desert Toppings (Powdered) 39.9g (61%) per 100 gram serving 17.2g (26%) per 1 1/2 oz (43 grams) 0.4g (1%) per tablespoon, as served (1 gram) Click to see complete nutrition facts for Desert Toppings
Pastry (Puff, frozen) 38.5g (59%) per 100 gram serving 94.3g (145%) per sheet (245 grams) 10.8g (17%) per ounce (28 grams) Click to see complete nutrition facts for Pastry
Potato Chips (PRINGLES) 37g (57%) per 100 gram serving 73.3g (113%) per tube (198 grams) 10.4g (16%) per ounce (28 grams) Click to see complete nutrition facts for Potato Chips
Cream (Heavy, Whipping)37g (57%) per 100 gram serving 44.4g (68%) per cup, whipped (120 grams) 5.6g (9%) per tablespoon (15 grams) Click to see complete nutrition facts for Cream
Processed Cheese 31.8g (49%) per 100 gram serving 8.9g (14%) per ounce (28 grams) 6.7g (10%) per slice (21 grams) Click to see complete nutrition facts for Processed Cheese
Fast Foods (BURGER KING Onion Rings) 25.2g (39%) per 100 gram serving 35.8g (55%) per large serving (142 grams) 23g (35%) per small serving (91 grams) Click to see complete nutrition facts for Fast Foods
Bacon (Cooked) 41.8g (64% DV) per 100 gram serving 3.3g (5% DV) per slice (8 grams) Click to see complete nutrition facts for Bacon
Candies & Cookies (HERSHEYS Almond Bar) 38.5g (59% DV) per 100 gram serving 30g (46% DV) per bar (78 grams) Click to see complete nutrition facts for Candies & Cookies
Pastries, Donuts & Cakes (Cinnamon Buns) 26.6g (41% DV) per 100 gram serving 17.3g (27% DV) per bun (65 grams) Click to see complete nutrition facts for Pastries, Donuts & Cakes
Walnut, Almond & Hazelnut Oils 100g (154%) per 100 gram serving 14g (22%) per tablespoon (14 grams) 5g (8%) per teaspoon (5 grams) Click to see complete nutrition facts for Nut Oils
Avocado Oil 100g (154%) per 100 gram serving 14g (22%) per tablespoon (14 grams) 5g (8%) per teaspoon (5 grams) Click to see complete nutrition facts for Avocado Oil
Fish Oils (Cod Liver Oil) 100g (154%) per 100 gram serving 14g (22%) per tablespoon (14 grams) 5g (8%) per teaspoon (5 grams) Click to see complete nutrition facts for Fish Oils
Flaxseed Oil 100g (154%) per 100 gram serving 218g (335%) per cup (218 grams) 14g (22%) per tablespoon (14 grams) Click to see complete nutrition facts for Flaxseed Oil
Tahini (Sesame Seed Paste) 56.4g (87%) per 100 gram serving 15.8g (24%) per ounce (28 grams) 7.9g (12%) per tablespoon (14 grams) Click to see complete nutrition facts for Tahini
Nut Butters (Almond) 55.5g (85%) per 100 gram serving 138.8g (213%) per cup (250 grams) 8.9g (14%) per tablespoon (16 grams) Click to see complete nutrition facts for Nut Butters
Banana Chips 33.6g (52%) per 100 gram serving 14.1g (22%) per 1 1/2 oz (42 grams) 9.4g (14%) per ounce (28 grams) Click to see complete nutrition facts for Banana Chips
Olives 15.3g (24%) per 100 gram serving 0.5g (1%) per olive (3 grams) 0.9g (1%) per tablespoon (8 grams) Click to see complete nutrition facts for Olives
Sun Dried Tomatoes (In Oil) 14.1g (22%) per 100 gram serving 15.5g (24%) per cup (110 grams) 0.4g (1%) per piece (3 grams) Click to see complete nutrition facts for Sun Dried Tomatoes
Spirulina7.7g (12%) per 100 gram serving 8.7g (13%) per cup (112 grams) 0.5g (1%) per tablespoon (7 grams) Click to see complete nutrition facts for Spirulina
Roasted Soybeans 25.4g (39% DV) per 100 gram serving 43.7g (67% DV) per cup (172 grams) Click to see complete nutrition facts for Roasted Soybeans
Rice Bran 20.9g (32% DV) per 100 gram serving 24.6g (38% DV) per cup (118 grams) Click to see complete nutrition facts for Rice Bran
    • USDA National Nutrient Database for Standard Reference, Release 27.
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