Fat Foods Chart

Have you ever thought about why fat is essential in your diet? To maintain a healthy diet, paying attention to food intake is important. One such category of foods that often comes up in discussions of health & nutrition is “FAT FOODS”.

Other than proteins & carbs, fat is an essential macronutrient, your body needs to function normally & for optimal health. But, thanks to misconceptions about fat consumption that has led to several health issues.💪

To help you make informed dietary choices, here is a fat foods chart that breaks down different types of fats & foods in which they are found.

fat foods chart

Fat Foods Chart

FoodFat AmountServing size
Sesame seeds50 g100  g
Pecans 72 g100 g
Hazelnuts 61 g100 g
Cashews 44 g100 g
Flaxseeds 42 g100 g
Lamb meat21 g100 g
Suet 94 g100 g
Sunflower seeds51.5 g100 g
Mascarpone 45.5 g100 g
Pine nuts68 g100 g
Rapeseed oil92 g100 g

This fat foods chart would assist you to include the right amount of fats in your daily diet to meet daily requirements.

Stay tuned as we will be discussing different kinds of fats along with the food lists below.

Saturated Fat Foods

Is saturated fat part of a healthy diet? Yes OR No! While it’s commonly found in animal products, certain plants based foods also contain this fat. Let’s explore the facts!🤔

Check out the fat foods chart below for a helpful fat food list to include in your diet.

FoodFat AmountServing size
Whipped cream23.2 g1 cup
Dried coconut57.2 g100 g
Fatty meats17.8 g100 g
Palm oil11.1 gPer tbsp

While small amounts of saturated fat aren’t harmful, it’s generally recommended by the American Heart Association to limit the intake to no more than 5 – 6% of total daily calories, which means only 20 gm of saturated fat foods per day.

But excessive amounts of it may result in higher cholesterol levels!

Unsaturated Fat Foods

We’ve discovered the ultimate key to a healthy diet for you, which is unsaturated fat! These good fat foods are found in a variety of plant-based sources as well as selected animal products.

Consult the fat foods chart below for a list of the best foods with unsaturated fats to incorporate into your diet plan.📊

FoodFat AmountQuantity 
Almonds 10 g100 gm
Brazil nuts23 g100 gm
Pumpkin seeds19 g100 gm
Salmon, cooked6 g3 ounce

Unlike saturated fat, unsaturated fat helps to lower cholesterol & increase heart health. But it should also be taken in a moderate amount not more than 25% – 30% of your daily calories.

Dr. Mark Hyman

young forever book by Dr. Hyman

Dr. Mark Hyman is an American physician and author who is also the founder of Ultrawellness Center.

He has written several bestselling books including “The Blood Sugar”, “What The Heck Should I Eat?”.

You can review his books for a clear insight into foods and their nutrition, which will ultimately walk you through the dietary plans easily. 

“Food has the power to heal us. It is the most potent tool we have to help prevent and treat many of our chronic diseases.”

Dr. Mark Hyman

Fat-Free Foods List

Find out our  fat-free foods list below for a healthy and balanced diet, exclusively for you!🥗📝

  • Leafy greens such as kale, spinach, collard greens, and Swiss chard.
  • Tart cherries and their juice is another example of fat-free food.
  • Cruciferous vegetables such as broccoli, cauliflower, cabbage, turnips.
  • Mushrooms, tempting fat-free food.
  • Fruits such as apples, bananas, and watermelons.

Also read: Discover Calorie Density with Interactive Chart

Low-Fat Foods List

Low-fat foods are highly recommended if you’re suffering from heartburn, willing to lose weight or improve cholesterol levels.💓🍎🏋️

Some of the common low-fat foods are enlisted in the fat-foods chart below.

FoodsFat contentServing size
Chicken breast3.6100 g
Beans & legumes1.2100 g
White, lean fish2.5100 g
Sweet potatoes0.1100 g

High Fat Foods List

Certain high-fat foods including dairy products & plants like avocados are power packs of essential nutrients that are vital for a healthy diet.🥑🧀

Here is a list of healthy-fat foods that offer great health benefits.

FoodsFat contentServing size
Avocadoes221 large
Whole egg51
Cheese, cheddar33100 gm
Chia seeds31100 gm
Dark chocolate121 ounce

However, there are some high-fat foods to avoid such as fatty meats, poultry skin, heavy cream, bacon, margarine, etc as they increase cholesterol levels resulting in heart strokes.

High Fat Foods For Keto

The keto diet is a weight loss approach that emphasizes high-fat foods & proteins while limiting carbs intake.

Here are some examples of keto-friendly foods that are high in fats.

FoodsFat contentServing size
Olive oil (extra virgin)92 g100 g
Walnuts 65 g100 g
Peanuts 50 g100 g
Heavy creams40.3 g100 g
Beef 10 g100 g

Other than these, there are several other keto foods beneficial for you if you’re following a keto diet.


Are eggs high in fat?

Eggs apart from being an excellent source of proteins, vitamins & minerals, are relatively high in fats as compared to some other foods. A large egg contains 5gm of unsaturated fat (considered to be a healthier type of fat), most of which is in the yolk only.

Are potatoes high in fat?

It might surprise you but let me tell you that potatoes are fat-free! Yes, you got it right, an amazingly nutrient-dense food which is commonly known as “fattening food” doesn’t contain fat. Not only is it a good source of fiber, bursting with vitamins and a variety of essential nutrients.


With all that stated above, we would like to emphasize the importance of fat as an important nutrition that our body needs for various functions.

Consuming fatty foods can help to increase metabolism and improve athletic performance. Additionally, fatty foods can help us to feel full after meals and reduce the urge to snack between meals.

In addition to that, we would like to make you aware of bad fat foods such as processed and fried food, fatty meats, and high-fat dairy products that can either be avoided or must be taken in adequate quantities to maintain a healthy diet.

We hope you’d be feeling empowered with all the knowledge shared in the fat foods chart, that you need to acquire a healthy lifestyle and prevent serious health issues. With just a tad bit of attention to your food intake, you can overcome anything!