Foods That Are High Fat, Low Carb, and Low Protein

December 10, 2025 •

4 min read

While the standard ketogenic diet emphasizes moderate protein intake, specific dietary protocols or health conditions sometimes require prioritizing fats over all other macronutrients. In a nutritional plan focused on minimizing both carbohydrates and protein, the options include high-fat oils, certain dairy products, and specialized fats. These foods are selected for their high caloric density from fat and minimal contribution from protein or carbs.

Quick Summary

This article details various high-fat, low-carb, and low-protein foods, including oils, fats, and select dairy. It provides a structured guide to incorporating these items into specific dietary regimens, explaining their nutritional profiles and practical uses in cooking and meal preparation.

Key Points

Prioritize Pure Fats: The core of a high-fat, low-carb, and low-protein diet involves selecting foods that are almost entirely fat, such as specialized oils and animal fats.
Choose the Right Oils: MCT oil, coconut oil, and avocado oil are excellent choices for boosting fat intake with minimal carbs and protein.
Mind Your Dairy: Use clarified butter (ghee) or heavy cream sparingly, as they contain trace amounts of protein and carbs.
Be Cautious with Nuts and Seeds: While high in fat, nuts and seeds also contain protein, making them less ideal for a strict low-protein approach.
Consult a Professional: A diet so restrictive in protein and carbs should be followed under the guidance of a healthcare professional to ensure nutritional adequacy and safety.
Understand the Goal: The purpose of this specific macro profile is often for therapeutic benefits or fine-tuning ketosis, not as a long-term nutritional standard.

Understanding the High-Fat, Low-Carb, Low-Protein Profile

For many on a ketogenic or low-carb diet, the goal is often high fat and moderate protein. However, a high-fat, low-carb, low-protein (HFLCLP) approach is a specific nutritional strategy. This approach might be necessary for therapeutic diets, or to simply prioritize fat calories without increasing protein intake. Understanding this macronutrient ratio is key to achieving specific health or wellness outcomes. It is different from a standard keto diet, which typically includes more substantial protein sources like fatty meats and eggs. Instead, the focus shifts to pure fat sources, as excess protein can be converted into glucose through gluconeogenesis, potentially interfering with ketosis.

The Role of High-Fat Foods

In an HFLCLP diet, fat becomes the primary energy source. High-quality fats not only provide the necessary fuel but also offer essential fatty acids and fat-soluble vitamins. The type of fat matters significantly. For example, opting for sources rich in monounsaturated fats like olive oil or medium-chain triglycerides (MCTs) from coconut oil is often recommended for their potential health benefits. Other examples include butter, ghee, and certain animal fats. It is important to note that while these foods are high in fat, some may contain trace amounts of protein or carbohydrates, so careful selection is needed.

Navigating Low Protein and Low Carb Intake

To keep protein and carbs at a minimum, one must largely avoid traditional protein sources. This means limiting meats, nuts, seeds, and most vegetables and fruits. The concentration shifts toward items that are almost purely fat. This isn't a long-term nutritional approach for most people, but a tool used for specific therapeutic or metabolic reasons under careful guidance. Monitoring intake is crucial to ensure all other nutritional needs are met through supplementation.

High-Fat, Low-Carb, Low-Protein Food Choices

When seeking foods with a very low protein and carbohydrate footprint, the best options are typically oils and pure fats. These items are nearly 100% fat by calorie and are easy to incorporate into a diet focused on this specific macro balance.

Oils and Pure Fats

Coconut Oil: Rich in MCTs, it's easily metabolized for energy. Use it in cooking, smoothies, or 'fat bombs.'
MCT Oil: A concentrated form of MCTs, often used as a supplement to boost fat intake rapidly.
Avocado Oil: High in monounsaturated fats and has a high smoke point, making it excellent for cooking.
Extra Virgin Olive Oil: Best used for low-heat cooking or as a finishing oil on dishes to preserve its antioxidant properties.
Ghee: Clarified butter, with the milk solids (and most protein) removed. It adds a rich, buttery flavor to meals.

Specialized Dairy and Derivatives

Heavy Cream: Contains a high fat percentage and minimal protein and carbs. Can be used in coffee or sauces.
Grass-Fed Butter: Contains small amounts of milk protein, but overall offers a high-fat, low-carb ratio. Grass-fed butter is noted for potentially having a more favorable fatty acid composition.

Other Options with Trace Macros

Cacao Nibs: Unsweetened, raw chocolate providing fats and fiber with low net carbs, though containing some protein.
Pork Rinds: Zero carbs and can be a good source of fat, but be aware they contain a significant amount of protein. Careful selection is required.

Comparison of High-Fat, Low-Carb, Low-Protein Foods


Food Item	Fat (per 100g)	Carbs (per 100g)	Protein (per 100g)	Ideal Use	Notes
MCT Oil	~100g	0g	0g	Supplementation	Pure fat source, easy for adding to drinks.
Coconut Oil	~100g	0g	0g	Cooking, baking	Versatile pure fat source.
Avocado Oil	~100g	0g	0g	High-heat cooking	High smoke point, neutral flavor.
Ghee	~99.5g	0g	~0.5g	Cooking, flavoring	Minimal protein, buttery taste.
Heavy Cream	~40g	~3g	~3g	Sauces, coffee	Trace macros, but still minimal.
Butter	~81g	~0.1g	~0.9g	Finishing, sauces	Low protein, rich flavor.

Practical Ways to Incorporate HFLCLP Foods

Incorporating these foods requires intentional planning to meet fat goals without overshooting protein or carb limits. Here are a few strategies:

Add fats to drinks: Stirring MCT oil or a tablespoon of heavy cream into coffee or tea can significantly increase fat intake with minimal macros.
Use fats for cooking: Sautéing or roasting vegetables in generous amounts of avocado oil, coconut oil, or ghee increases fat content and flavor.
Create fat bombs: Blending a pure fat source like coconut oil with cacao nibs and a low-carb sweetener can create a high-fat, low-macro snack.
Dress salads generously: A simple salad of leafy greens and herbs can become an HFLCLP meal with a high-fat, olive oil-based dressing. This helps boost calorie intake while sticking to macro limits.

Potential Challenges and Considerations

While effective for certain purposes, adhering to an HFLCLP diet can present challenges. Nutrient deficiencies are a risk, as many nutrient-dense foods (like vegetables, nuts, and meats) are restricted due to their protein or carb content. For this reason, supplementation might be necessary. It is highly recommended to consult with a healthcare professional or registered dietitian before adopting such a restrictive dietary pattern. Additionally, palatability can be an issue, as relying heavily on pure fats may lack the satisfying texture and variety of a more balanced diet. For more detailed nutritional breakdowns and recipes, resources like Healthline can be invaluable.

Conclusion

Understanding what foods are high fat, low carb, and low protein is essential for anyone following specific metabolic protocols or therapeutic ketogenic diets. The list primarily includes pure fats and oils like MCT oil, coconut oil, and avocado oil, along with certain dairy derivatives like ghee. While effective for specialized purposes, this dietary pattern requires careful planning to avoid nutrient deficiencies and should ideally be undertaken with professional medical guidance. For most, a more balanced high-fat, moderate-protein, low-carb approach is a more sustainable option, but knowing these pure fat sources provides flexibility for targeted nutritional needs.

Authoritative Outbound Link: Healthline - 14 Healthy Fats for the Keto Diet (Plus Some to Limit)

Frequently Asked Questions

A diet low in protein might be used for specific therapeutic purposes, such as certain metabolic disorders or kidney-related issues, where protein intake needs to be carefully managed. For ketogenic diets, it can also be used to prevent excess protein from being converted to glucose.

A standard ketogenic diet is typically high in fat, moderate in protein, and very low in carbs. A diet that is specifically high fat, low carb, and low protein further restricts the protein intake to minimize the risk of gluconeogenesis, which can interfere with achieving deep ketosis.

No, most nuts and seeds are not ideal. While they are high in healthy fats, they also contain a notable amount of protein and some carbs, which goes against the low-protein, low-carb requirement of this specific diet.

Fat bombs are small, high-fat snacks, often made with ingredients like coconut oil, cocoa powder, or nut butter. They are used to quickly and easily increase fat intake and provide energy, though those aiming for very low protein should use nut-free versions.

Yes, butter is a high-fat, very low-protein option. Grass-fed butter, in particular, is often recommended. Ghee (clarified butter) is an even purer fat source, as the milk solids have been removed.

This specialized diet is not suitable for everyone and carries risks, including potential nutrient deficiencies. It is crucial to consult with a medical professional or registered dietitian before beginning, especially if you have underlying health conditions.

You can get enough calories by relying heavily on pure fat sources like oils (MCT, olive, avocado) and fats like butter or ghee. These are calorie-dense and provide the necessary energy when protein and carbs are restricted.