How to Up Your Fat Intake on Keto

December 6, 2025 •

4 min read

Over 70% of daily calories on a ketogenic diet should come from fat to fuel the body in a metabolic state called ketosis. This guide explains how you can up your fat intake on keto by incorporating a variety of delicious and healthy sources into your daily meals and snacks.

Quick Summary

This article explores practical strategies and high-fat food options for increasing dietary fat on a ketogenic diet. It covers everything from cooking with better oils and swapping low-fat products for full-fat alternatives to incorporating strategic snacks and fat bombs. The guide provides simple, actionable tips to meet your macronutrient goals and enhance ketosis.

Key Points

Prioritize High-Quality Fats: Focus on monounsaturated and polyunsaturated fats from sources like avocados, nuts, seeds, and olive oil for better health benefits.
Embrace Full-Fat Products: Swap low-fat dairy, meats, and other products for their full-fat counterparts to boost your fat macros effortlessly.
Cook with Keto-Friendly Oils: Use avocado oil, coconut oil, or ghee for high-heat cooking and drizzle extra virgin olive oil on finished dishes.
Incorporate High-Fat Snacks: Nuts, seeds, cheese, and avocados are excellent choices for satisfying hunger and increasing fat between meals.
Make Fat Bombs: Create small, high-fat snacks using ingredients like coconut oil, cream cheese, or cocoa to easily meet your daily fat goals.
Fat-Fuel Your Beverages: Add MCT oil, coconut oil, or butter to coffee or smoothies for an extra fat boost.

For many transitioning to a ketogenic diet, the idea of consuming up to 75% or more of daily calories from fat can seem counterintuitive, or even difficult to achieve consistently. However, fat is the primary fuel source on keto, and getting enough is essential for inducing and maintaining ketosis, as well as for satiety and energy levels. By making smart substitutions and incorporating fat-rich foods throughout the day, you can successfully and enjoyably meet your targets.

Master Cooking with High-Quality Fats

One of the simplest ways to significantly boost your fat intake is by consciously choosing and using the right fats for cooking. Forget low-fat sprays and opt for nutrient-dense oils and animal fats that add flavor and fat content to your meals.

Use Better Cooking Oils

Instead of refined, inflammatory vegetable oils, select fats with high smoke points that are ideal for high-heat cooking.

Avocado oil: With a high smoke point of 520°F, this oil is perfect for frying, searing, and roasting. It is rich in heart-healthy monounsaturated fats.
Ghee: Clarified butter has a smoke point of 485°F and offers a rich, buttery flavor.
Coconut oil: Unrefined virgin coconut oil is an excellent source of medium-chain triglycerides (MCTs), which are rapidly converted into ketones by the liver.

Drizzle and Dress Generously

Finishing your dishes with healthy oils is another easy win for increasing fat.

Extra Virgin Olive Oil: Drizzle it over salads, cooked vegetables, or grilled meats for both flavor and healthy monounsaturated fats.
Flaxseed Oil: A rich source of omega-3s, ideal for salad dressings and not for high-heat cooking.

Make Smart Food Swaps for Full-Fat Versions

Many people are conditioned to choose low-fat dairy and other products, but on a keto diet, the opposite is true. Swapping to full-fat alternatives can make a big difference.

Prioritize Full-Fat Dairy

Choose full-fat cheese, yogurt, and cream. For example, swap skim milk for heavy cream in your coffee or use full-fat Greek yogurt in your desserts.
Enjoy full-fat cheeses like cheddar, brie, or cream cheese, which are excellent for adding fat to both meals and snacks.

Embrace Fatty Meats and Fish

Don't trim the fat. Choose fattier cuts of meat and enjoy the skin on your chicken.
Eat fatty fish like salmon, mackerel, and sardines, which are packed with omega-3 fatty acids.

Strategic Snacking with High-Fat Treats

Snacks can be a major opportunity to fill any remaining fat macros. Opt for nutrient-dense, high-fat options that keep you full.

Nuts and Seeds: Macadamia nuts, pecans, and walnuts are high in fat and low in net carbs. Chia seeds and flax seeds can be added to smoothies or puddings.
Avocado: Mash it to make guacamole, slice it for salads, or simply eat it with salt.
High-Fat Snacks: Options like cheese crisps, fat bombs, or hard-boiled eggs with mayonnaise are convenient and effective.

Comparison of High-Fat Keto Foods


Food Item	Primary Fat Type	Ideal Use	Satiety Level	Notes
Avocado	Monounsaturated	Salads, dips (guacamole), slices	High	Rich in fiber and potassium.
Macadamia Nuts	Monounsaturated	Snacks, salads, homemade butter	High	Lowest net carbs among popular nuts.
Fatty Fish (Salmon)	Polyunsaturated (Omega-3)	Main dish, salads	Very High	Excellent for brain and heart health.
Coconut Oil	Saturated (MCTs)	Cooking, "bulletproof" coffee, fat bombs	Medium	Converts quickly to ketones.
Full-Fat Cheese	Saturated	Snacks, toppings, baked goods	High	Versatile for adding fat and flavor.
Chia Seeds	Polyunsaturated (Omega-3)	Puddings, smoothies, toppings	High	Great source of fiber and fat.
Olive Oil	Monounsaturated	Dressings, low-heat cooking, finishing oil	Low	Best for flavor and healthy fats.
Butter/Ghee	Saturated	Cooking, sauces, coffee	Medium	Best for flavor and stable cooking.

Craft High-Fat Recipes and Beverages

Experimenting with new recipes can make increasing your fat intake a delicious adventure. From savory mains to sweet treats, there are countless ways to boost your macros.

Create Keto Fat Bombs

Fat bombs are small, nutrient-dense snacks made primarily from fat. They are perfect for combating cravings and boosting your fat macros. Examples include chocolate peanut butter cups, coconut oil and cocoa squares, or savory cheese and bacon bites.

Add Fat to Drinks

Elevate your morning routine with a fat-fueled beverage.

Bulletproof Coffee: Blend coffee with MCT oil, coconut oil, or grass-fed butter for a creamy, energy-boosting drink.
Smoothies: Add a scoop of nut butter, some chia seeds, or a drizzle of coconut oil to your low-carb smoothie.

Conclusion: Making Fat a Cornerstone of Your Keto Diet

Increasing your fat intake on keto is achievable and flavorful by focusing on high-quality fat sources and smart culinary choices. By opting for full-fat versions of dairy, cooking with oils rich in monounsaturated fats like avocado oil, and integrating high-fat snacks such as nuts, seeds, and fat bombs, you can easily meet your macronutrient goals. Embrace healthy fats as the foundation of your diet to enhance ketosis, boost satiety, and enjoy sustained energy throughout your keto journey. For more detailed guidance, consider consulting a registered dietitian who can provide personalized recommendations based on your unique health profile and goals.

Frequently Asked Questions

The fastest way to add fat to a meal is to generously use high-fat oils like extra virgin olive oil or avocado oil as a dressing or finishing oil. Adding a dollop of full-fat sour cream or a handful of shredded cheese also works well.

While it is possible to consume too many calories from fat, most people find it difficult to overeat due to the diet's satiating effect. Focus on high-quality fats for health, and monitor your total calorie intake if weight loss stalls.

To add fat to a protein-heavy meal, consider cooking your meat or fish in butter or ghee. You can also add a creamy, high-fat sauce made with heavy cream and cheese, or top it with avocado slices or a nutty pesto.

Easy on-the-go high-fat snacks include a handful of macadamia nuts or pecans, a piece of full-fat cheese, avocado slices, or pre-made fat bombs. Salami and cheese roll-ups are another convenient option.

A balanced approach is best. Incorporate a variety of both. Plant-based sources like avocados, nuts, and seeds provide healthy mono- and polyunsaturated fats, while animal sources like grass-fed butter, ghee, and fatty fish offer different nutrient profiles and fatty acids.

To make your coffee more keto-friendly and fatty, simply blend it with MCT oil and/or grass-fed butter to create a "bulletproof" coffee. Adding heavy cream instead of milk is also an easy and effective option.

Effective high-fat, low-carb garnishes include shredded cheese, crushed nuts or seeds, crumbled bacon, full-fat sour cream, or a generous drizzle of olive oil.