Understanding What Are Considered Fats on a Carnivore Diet

November 10, 2025 •

4 min read

For those on a high-fat, zero-carb regimen, some versions of the carnivore diet derive 70-80% of daily calories from fat. Understanding exactly what are considered fats on a carnivore diet is crucial, as this macronutrient serves as the primary energy source in the absence of carbohydrates.

Quick Summary

This guide outlines acceptable fat sources within the carnivore diet, including fatty meats, rendered animal fats like tallow and lard, dairy products for those who tolerate them, eggs, and oily fish. It explains fat's role as a primary energy source, which is vital for satiety and hormonal balance on this diet.

Key Points

Carnivore Fat Sources: The carnivore diet relies on animal-based fats from fatty meat cuts, rendered fats, eggs, dairy, and fatty fish.
Primary Energy Source: With carbohydrates eliminated, fats are the main fuel, leading to ketosis and sustained energy levels.
Satiety and Hormone Balance: High fat intake promotes satiety, helping to regulate appetite and support hormonal function.
Optimal Cooking Fats: Animal fats like tallow, lard, and ghee are preferred for cooking over seed oils due to stability and nutritional value.
Nutrient-Rich Organs: Organ meats, especially bone marrow, are excellent sources of concentrated fats and vital fat-soluble vitamins.
High-Quality Sourcing: Choosing grass-fed or wild-caught options can improve the nutritional profile of dietary fats, including higher omega-3 content.

The Cornerstone of Carnivore: Animal-Based Fats

On the carnivore diet, the entire focus of nutrition shifts to animal-derived products. With all carbohydrates eliminated, fat becomes the body's primary fuel source, a process known as ketosis. This reliance on fat is key for sustaining energy, mental clarity, and satiety. The types of fats consumed on this diet are primarily saturated and monounsaturated, along with some polyunsaturated fats from specific sources like fish. Adherents prioritize these wholesome, animal-based fats over processed seed oils for superior nutritional quality and cooking stability.

Fatty Cuts of Meat

One of the most straightforward ways to obtain fat on the carnivore diet is by selecting fattier cuts of meat. These are often the most flavorful and satisfying options. Key choices include:

Ribeye steak: Known for its generous marbling, the ribeye is a rich and flavorful cut that provides an excellent ratio of fat to protein.
Pork belly and bacon: These are staples for increasing fat intake, and they offer a delicious way to get more fat into your diet.
80/20 ground beef: An affordable and versatile option, this fat-to-protein ratio is a common and effective choice for many carnivores.
Beef short ribs and lamb chops: These cuts are naturally high in fat and offer a rich, decadent meal.

Rendered Animal Fats

Beyond the natural fat in meat, rendered animal fats are essential for cooking and boosting fat content. These fats have a higher smoke point than butter, making them ideal for high-heat cooking.

Beef Tallow: Rendered beef fat is a prized cooking fat with a mild flavor and a very high smoke point, perfect for frying and searing.
Lard: Rendered pork fat, a versatile fat that adds a rich flavor to cooked dishes.
Ghee: Clarified butter, which has had the milk solids removed. This makes it a good option for those sensitive to lactose and gives it a higher smoke point than regular butter.

Eggs, Fatty Fish, and Dairy

For added variety and nutritional diversity, the carnivore diet includes other animal-based fats:

Eggs: Considered a foundational food, whole eggs are an excellent source of both protein and fat. The yolk is particularly rich in nutrients.
Fatty Fish: Fish such as salmon, mackerel, and sardines provide essential omega-3 fatty acids, which are crucial for brain and heart health.
Dairy (If Tolerated): Some carnivore diet adherents include high-fat, low-lactose dairy products like butter, ghee, and heavy cream. However, many choose to eliminate dairy due to potential sensitivities.

Organ Meats

Following a 'nose-to-tail' approach ensures maximum nutrient intake. Organ meats are dense in both vitamins and fat.

Bone Marrow: Extremely high in fat and collagen, bone marrow is a nutrient-dense delicacy for carnivores.
Liver: While leaner than other organs, liver provides a powerhouse of fat-soluble vitamins (A, D, E, K2) when cooked in ample tallow or ghee.

Comparison of Common Carnivore Fat Sources


Fat Source	Typical Form	Main Benefits	Notes
Ribeye Steak	Natural fat in meat	High satiety, rich flavor, balanced fat/protein ratio	Ideal for grilling or pan-searing.
Beef Tallow	Rendered fat	High smoke point, neutral flavor	Excellent for cooking, frying, or adding to broth.
Ghee	Clarified butter	Lactose-free, high smoke point	Great for those with dairy sensitivities; adds a nutty flavor.
Salmon	Natural fat in meat	Rich in omega-3 fatty acids	Recommended for heart and brain health.
Bone Marrow	Natural fat in bone	Extremely high fat and collagen content	A nutrient-dense addition for satiety.
Eggs	Whole food	Versatile, quick, and nutrient-dense	A budget-friendly staple for protein and fat.

The Crucial Role of Fat in the Carnivore Diet

On a diet devoid of carbohydrates, fat serves several critical functions. First and foremost, it is the primary energy source. When the body switches from burning glucose to burning fat, it produces ketones for fuel, providing a steady and sustained energy supply without the spikes and crashes associated with blood sugar fluctuations.

Secondly, fat intake promotes a high degree of satiety. Animal fats are highly satisfying and help adherents feel fuller for longer, which is particularly beneficial for those aiming for weight management. This prolonged feeling of fullness can naturally lead to consuming fewer calories overall.

Finally, animal fats provide essential fat-soluble vitamins (A, D, E, and K2) and other vital nutrients. They also play a crucial role in hormone production and overall cellular function. The emphasis on high-quality, animal-based fats means adherents consume these nutrients in their most bioavailable form.

Practical Tips for Ensuring Adequate Fat Intake

For those new to the carnivore diet, ensuring sufficient fat can be a learning curve. Many are accustomed to lean meat, but on this diet, fat is not just an accompaniment—it is the fuel.

Embrace fatty cuts: Prioritize cuts like ribeye, pork belly, and 80/20 ground beef. Don't trim the visible fat off your meat.
Add rendered fat: Use tallow or lard generously when cooking. Frying eggs or searing a steak in rendered fat is a simple way to increase fat content.
Consider a fat boost: If you need more fat for satiety, add butter or ghee to your meat after cooking. Some even blend butter into their coffee.
Balance with protein: While fat is the primary energy source, protein is still essential. A common macronutrient ratio targets 70-80% of calories from fat and 20-30% from protein.

Conclusion

For adherents of the carnivore diet, fat is a foundational pillar of nutrition, not a dietary villain. Sources of fat are exclusively animal-based, encompassing fatty cuts of meat, rendered cooking fats, eggs, fatty fish, and (for some) high-fat dairy. This dietary fat provides sustained energy, promotes high satiety, and delivers crucial fat-soluble vitamins. The quality and type of fat are paramount, with a strong emphasis on sourcing from high-quality animals and using traditional rendered fats for cooking. Ultimately, mastering what are considered fats on a carnivore diet is central to successfully following this uniquely restrictive but nutrient-focused nutritional approach.

Frequently Asked Questions

Primary sources include fatty cuts of meat like ribeye, pork belly, and 80/20 ground beef, rendered animal fats such as tallow and lard, eggs, fatty fish like salmon and mackerel, and some high-fat dairy products like butter and heavy cream.

Fat is crucial for energy, as it becomes the body's main fuel source in the absence of carbohydrates. For some, fat may constitute 70-80% of daily calories, providing steady and sustained energy through ketosis.

The best fats for cooking are animal-based, such as beef tallow, pork lard, and ghee (clarified butter). These fats have high smoke points and add rich flavor to dishes.

Butter is often included, but it depends on individual tolerance to dairy. Some carnivores prefer ghee, which is butter with the milk solids removed, making it lactose-free.

To increase fat intake with lean meat, you can cook with generous amounts of rendered fat (tallow or lard), add butter or ghee to your cooked meat, or use fatty sauces.

While not strictly required, organ meats like bone marrow are highly nutrient-dense fat sources. Incorporating them helps achieve a 'nose-to-tail' approach and boosts intake of fat-soluble vitamins.

The role of saturated fat is often debated. On the carnivore diet, where carbohydrate intake is minimal, proponents argue that saturated fats from animal sources provide stable energy and support hormone production without the same negative health risks associated with a high-carb diet. However, traditional dietary guidelines advise limiting saturated fat.