Fat Guide
15 healthy high-fat foods to add to your diet
High-fat doesn't mean unhealthy — these foods pack fat alongside real nutritional value.
| Food | Fat per serving | Notes |
|---|---|---|
| Avocado (½ medium) | ~15 g | Mostly monounsaturated |
| Olive oil (1 tbsp) | ~14 g | Mostly monounsaturated |
| Salmon (100g) | ~13 g | Rich in omega-3 |
| Mackerel (100g) | ~14 g | Rich in omega-3 |
| Walnuts (28g) | ~18 g | Plant omega-3 source |
| Almonds (28g) | ~14 g | Also high in vitamin E |
| Chia seeds (28g) | ~9 g | Plus fiber & omega-3 |
| Flaxseed, ground (2 tbsp) | ~8 g | Plant omega-3 source |
| Eggs (1 large) | ~5 g | Also a complete protein |
| Dark chocolate, 70%+ (28g) | ~12 g | In moderation |
| Cheese (28g) | ~9 g | Mostly saturated |
| Peanut butter (2 tbsp) | ~16 g | Also a protein source |
| Sardines (100g) | ~11 g | Rich in omega-3 |
| Coconut oil (1 tbsp) | ~14 g | Mostly saturated — use in moderation |
| Pumpkin seeds (28g) | ~13 g | Also high in protein |
Keep reading: What fat actually does · Saturated vs. unsaturated fat · Omega-3 vs omega-6