Whole-fat foods aren't the villain they were treated as decades ago. Fat is essential for hormones, cell membranes, and the absorption of fat-soluble vitamins. The type of fat matters far more than the total.

Which fats are healthiest?

Monounsaturated fats (olive oil, avocado, nuts) and polyunsaturated fats (oily fish, seeds) are generally heart-friendly. Saturated fat raises LDL cholesterol in most people. Trans fat should be avoided.

How much fat should I eat?

UK guidance: under about 35% of daily calories from fat, with saturated fat under 11%. There's no need to count grams, focus on the source profile (more unsaturated, less saturated).

Do I need to eat fat to absorb vitamins?

Yes. Vitamins A, D, E, and K are fat-soluble, they need some dietary fat in the meal to be absorbed properly.

Foods high in Fat

All fats combined: saturated, monounsaturated, polyunsaturated, and trans. Carries fat-soluble vitamins (A, D, E, K) and contributes 9 kcal per gram.

About Fat

Fat is the body's most calorie-dense fuel, 9 kcal per gram versus 4 for carbohydrate and protein, and the carrier for fat-soluble vitamins A, D, E, and K. It builds cell membranes, makes hormones, and cushions organs.

Not all fats behave the same way. Polyunsaturated fats (omega-3 from oily fish, omega-6 from seeds) include essential fatty acids the body can't make. Monounsaturated fats (olive oil, avocados, nuts) are generally heart-friendly. Saturated fats (butter, fatty meat) raise LDL cholesterol in most people. Trans fats (industrial hydrogenated oils, now largely removed from UK food) are the most harmful and should be avoided.

UK guidance: total fat under about 35% of daily calories, with saturated fat under 11%. Replacing saturated fat with unsaturated fat, not with refined carbohydrate, is associated with better cardiovascular outcomes.

Foods high in fat, margarine-like spread, vegetable oil-butter spread, ghee, and more

Ranked by how much you get per calorie, so foods are not rewarded for simply being dry or concentrated. Values from USDA FoodData Central, McCance & Widdowson's CoFID, ANSES Ciqual, and other public nutrition databases. Amounts in grams.

Per calorie is the default here because it answers what to eat: ranked purely by amount, a list of the richest foods fills up with dried and concentrated things nobody eats a plateful of. Switch to per 100 grams above if concentration is what you are after. Our foods low in fat list is measured per 100 grams instead, and that is deliberate too: per calorie would reward a food for carrying plenty of energy and none of the nutrient, which puts cooking oil below lettuce on a low-sodium list.

Need to cut back? See foods low in Fat

Common questions about Fat

Is fat bad for you?: Whole-fat foods aren't the villain they were treated as decades ago. Fat is essential for hormones, cell membranes, and the absorption of fat-soluble vitamins. The type of fat matters far more than the total.
Which fats are healthiest?: Monounsaturated fats (olive oil, avocado, nuts) and polyunsaturated fats (oily fish, seeds) are generally heart-friendly. Saturated fat raises LDL cholesterol in most people. Trans fat should be avoided.
How much fat should I eat?: UK guidance: under about 35% of daily calories from fat, with saturated fat under 11%. There's no need to count grams, focus on the source profile (more unsaturated, less saturated).
Do I need to eat fat to absorb vitamins?: Yes. Vitamins A, D, E, and K are fat-soluble, they need some dietary fat in the meal to be absorbed properly.

About Fat

Foods high in fat, margarine-like spread, vegetable oil-butter spread, ghee, and more

Common questions about Fat

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