How many grams of fat is considered a low fat diet?

January 9, 2026 •

4 min read

According to the World Health Organization, a healthy diet involves keeping total fat intake below 30% of total energy intake. So, how many grams of fat is considered a low fat diet, and what does this mean for your daily food choices?

Quick Summary

A low-fat diet typically defines daily fat intake as less than 30% of total calories, which translates to a specific number of grams based on your caloric needs. Understanding these guidelines is crucial for making informed food choices and managing overall health.

Key Points

Less than 30% of Calories: A low-fat diet is typically defined as consuming less than 30% of your total daily calories from fat.
Individual Grams Vary: The specific number of grams depends on your daily calorie intake. For a 2,000-calorie diet, this equates to 65 grams or less.
Quality Over Quantity: Emphasize consuming healthy unsaturated fats and limiting unhealthy saturated and trans fats for better health outcomes.
Mind Food Labels: Products labeled 'low-fat' must contain 3 grams of fat or less per serving, while 'fat-free' has less than 0.5 grams.
Modify Cooking: Choose healthier cooking methods like baking, grilling, and steaming over frying to reduce overall fat intake.
Choose Leaner Sources: Opt for lean meats, fish, plant-based proteins, and low-fat dairy to help manage fat consumption effectively.

Defining a Low-Fat Diet in Grams

The number of grams of fat considered low is not a single, fixed figure but depends on your total daily calorie intake. Dietary guidelines define a low-fat diet as one where less than 30% of total calories come from fat. Because fat is a calorie-dense macronutrient, providing 9 calories per gram, you can calculate your personal target.

For example, on a standard 2,000-calorie diet, a low-fat approach would mean consuming no more than 65 grams of total fat per day (2,000 x 0.30 / 9). Very low-fat diets may restrict fat even further, to 20% or less of total calories, which would equate to about 40 grams of fat for a 2,000-calorie diet. It is also crucial to consider the type of fat, not just the amount, as saturated and trans fats have different health implications than unsaturated fats.

Calculating Your Personal Low-Fat Target

Determine Your Daily Calorie Needs: Use a calorie calculator or consult a dietitian to find your target daily caloric intake based on your age, sex, weight, and activity level.
Calculate Your Fat Gram Goal: Multiply your total daily calories by the desired fat percentage (e.g., 0.30 for a standard low-fat diet or 0.20 for a very low-fat diet).
Divide by 9: Take the result and divide it by 9 (the number of calories in a gram of fat) to get your target daily grams.

Low-Fat vs. Healthy Fat Diets

While low-fat diets have been a popular weight loss strategy, the modern nutritional consensus has shifted toward prioritizing healthy fats over simply restricting total fat. Replacing saturated and trans fats with unsaturated fats is associated with improved cardiovascular health.

Comparison of Diet Approaches


Feature	Low-Fat Diet	Healthy Fat Diet (e.g., Mediterranean)
Primary Focus	Restricting the total grams and percentage of fat intake.	Prioritizing sources of unsaturated fats while limiting saturated and trans fats.
Fat Emphasis	Often demonizes all fat, leading to overconsumption of refined carbohydrates.	Distinguishes between 'good' (unsaturated) and 'bad' (saturated/trans) fats.
Sources of Fats	Lean proteins, fat-free dairy, and non-fat foods.	Olive oil, avocado, nuts, seeds, and fatty fish.
Health Impact	Can be effective for weight loss but may lack essential fatty acids if not well-planned.	Offers heart-protective benefits and better absorption of fat-soluble vitamins.
Satiety	May be less satisfying due to lower fat content, potentially leading to hunger.	Often more satiating due to healthy fat content, helping with portion control.

Practical Strategies for Reducing Fat Intake

Choose Lean Proteins: Opt for skinless poultry, fish, legumes, beans, and lentils instead of fatty meats and processed products.
Modify Cooking Methods: Swap frying for healthier methods like baking, grilling, steaming, or broiling. Use non-stick sprays instead of butter or excessive oil.
Read Food Labels: Become familiar with nutrition labels and the terms "low-fat" (3 grams of fat or less per serving) and "fat-free" (less than 0.5 grams per serving).
Substitute Full-Fat Dairy: Replace full-fat milk, cheese, and yogurt with low-fat or fat-free versions.
Control Portion Sizes: While healthy fats are beneficial, they are still calorie-dense. Be mindful of portions of nuts, seeds, and oils.
Enhance Flavor Naturally: Use herbs, spices, lemon juice, and vinegar to add flavor to your meals without relying on high-fat sauces and gravies.
Make Smart Choices When Eating Out: Choose broth-based soups over creamy ones, opt for grilled options, and ask for dressings on the side.

Conclusion: Finding the Right Balance

Determining how many grams of fat is considered a low fat diet requires a personalized approach based on your total calorie intake, health goals, and medical conditions. The traditional definition of less than 30% of total calories from fat is a helpful starting point, which for a 2,000-calorie diet is roughly 65 grams. However, focusing on the type of fat is arguably more important for long-term health than simply restricting total grams. By prioritizing unsaturated fats while minimizing saturated and trans fats, you can achieve a heart-healthy diet. Always consult a healthcare provider or registered dietitian for guidance on specific dietary changes, especially if you have an underlying health condition. A balanced diet that incorporates plenty of fruits, vegetables, whole grains, and lean proteins is the most effective path to overall wellness, regardless of the precise fat percentage.

Summary of Fat Guidelines

Total Fat: Generally less than 30% of total daily calories.
Saturated Fat: Less than 10% of total calories, and ideally less than 6% for those with high cholesterol.
Trans Fat: Should be less than 1% of total calories and industrially-produced trans fats should be avoided entirely.
Unsaturated Fat: Replace saturated and trans fats with healthy unsaturated fats from sources like olive oil, avocado, nuts, and fish.

Frequently Asked Questions

For a standard 2,000-calorie diet, a low-fat intake is generally considered to be 65 grams of fat or less per day, which represents less than 30% of total calories.

A low-fat diet typically caps fat at less than 30% of total calories, while a very low-fat diet restricts it even further, often to 20% or 10% of total calories. The very low-fat approach is usually medically supervised.

No, a low-fat diet does not mean cutting out all fat. Healthy fats are essential for many bodily functions. The focus is on limiting saturated and trans fats while prioritizing healthy unsaturated fats.

You can identify low-fat foods by checking nutrition labels. The FDA defines 'low-fat' as 3 grams of total fat or less per serving. You can also look for foods naturally low in fat, like fruits, vegetables, and lean proteins.

Recent nutritional research suggests that focusing on the quality of fat, rather than just restricting the quantity, is more beneficial for heart health. Diets that prioritize healthy unsaturated fats are often more effective for long-term health.

To follow a low-fat and heart-healthy diet, you should limit saturated fats (found in fatty meats, butter, and full-fat dairy) and avoid trans fats (found in many fried and packaged foods).

Yes, a low-fat diet can aid in weight loss by reducing overall calorie intake, as fat is the most calorie-dense macronutrient. However, long-term weight loss success depends more on a balanced, sustainable diet plan and physical activity.