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
| Food | Fat Amount | Serving size |
|---|---|---|
| Sesame seeds | 50 g | 100 g |
| Pecans | 72 g | 100 g |
| Hazelnuts | 61 g | 100 g |
| Cashews | 44 g | 100 g |
| Flaxseeds | 42 g | 100 g |
| Lamb meat | 21 g | 100 g |
| Suet | 94 g | 100 g |
| Sunflower seeds | 51.5 g | 100 g |
| Mascarpone | 45.5 g | 100 g |
| Pine nuts | 68 g | 100 g |
| Rapeseed oil | 92 g | 100 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.
| Food | Fat Amount | Serving size |
|---|---|---|
| Whipped cream | 23.2 g | 1 cup |
| Dried coconut | 57.2 g | 100 g |
| Fatty meats | 17.8 g | 100 g |
| Palm oil | 11.1 g | Per 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.📊
| Food | Fat Amount | Quantity |
|---|---|---|
| Almonds | 10 g | 100 gm |
| Brazil nuts | 23 g | 100 gm |
| Pumpkin seeds | 19 g | 100 gm |
| Salmon, cooked | 6 g | 3 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
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.
| Foods | Fat content | Serving size |
|---|---|---|
| Chicken breast | 3.6 | 100 g |
| Beans & legumes | 1.2 | 100 g |
| White, lean fish | 2.5 | 100 g |
| Sweet potatoes | 0.1 | 100 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.
| Foods | Fat content | Serving size |
|---|---|---|
| Avocadoes | 22 | 1 large |
| Whole egg | 5 | 1 |
| Cheese, cheddar | 33 | 100 gm |
| Chia seeds | 31 | 100 gm |
| Dark chocolate | 12 | 1 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.
| Foods | Fat content | Serving size |
|---|---|---|
| Olive oil (extra virgin) | 92 g | 100 g |
| Walnuts | 65 g | 100 g |
| Peanuts | 50 g | 100 g |
| Heavy creams | 40.3 g | 100 g |
| Beef | 10 g | 100 g |
Other than these, there are several other keto foods beneficial for you if you’re following a keto diet.
FAQs
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.
Conclusion
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!