Understanding What Are Natural Fats for Vegans and How to Get Them

October 29, 2025 •

5 min read

Healthy fats are essential for nutrient absorption and overall health, even on a vegan diet. Understanding what are natural fats for vegans is crucial for balancing hormone production, supporting brain function, and maintaining heart health.

Quick Summary

This guide explores the best natural fat sources for vegans, including nuts, seeds, and various oils rich in monounsaturated and polyunsaturated fats. It explains the importance of balancing omega-3 and omega-6 intake and details how to incorporate these healthy options into a plant-based diet for optimal health benefits.

Key Points

Essential Fatty Acids: Vegans must obtain essential fatty acids (omega-3 ALA and omega-6 LA) from plant sources like seeds, nuts, and certain oils, as the body cannot produce them.
Nuts and Seeds: Nuts (especially walnuts) and seeds (chia, flax, hemp) are powerhouses of healthy fats, protein, and other vital nutrients for vegans.
Omega-3 Balance: It's crucial to balance omega-3 (ALA) and omega-6 (LA) intake, as the body's conversion of ALA to the active forms, EPA and DHA, is often low.
Algal Oil: Algal oil supplements are the most reliable way for vegans to get direct EPA and DHA, especially for groups with higher needs.
Whole Foods First: A variety of natural, whole foods like avocados, nuts, and seeds should form the foundation of healthy fat intake, with processed vegan fats used sparingly.

The Importance of Healthy Fats for Vegans

Dietary fats, particularly unsaturated varieties, play a vital role in human health. They are a concentrated source of energy, aid in the absorption of fat-soluble vitamins (A, D, E, and K), and are critical for brain and cardiovascular health. A well-planned vegan diet can easily provide all the necessary fats from natural plant-based sources. Contrary to a common misconception, a vegan lifestyle does not mean a lack of healthy fats; rather, it encourages a shift towards nutrient-dense plant sources that are free from cholesterol. Prioritizing healthy unsaturated fats over saturated and trans fats is key for long-term well-being.

Types of Natural Vegan Fats

When seeking to understand what are natural fats for vegans, it's important to distinguish between the primary types of fats found in plant foods.

Monounsaturated Fats

These are considered 'heart-healthy' fats, known for their ability to lower LDL ('bad') cholesterol and increase HDL ('good') cholesterol.

Avocados: This creamy fruit is an excellent source of monounsaturated fat, specifically oleic acid, which is also the main fat in olive oil.
Nuts and Nut Butters: Most nuts contain a high proportion of monounsaturated fats. Almonds, cashews, and peanuts are particularly good sources.
Extra Virgin Olive Oil: A staple of the Mediterranean diet, this oil is a rich source of monounsaturated fats and potent antioxidants.

Polyunsaturated Fats: The Essential Fatty Acids

Polyunsaturated fats are 'essential' because the body cannot produce them, so they must be obtained through diet. The two main types are omega-3 and omega-6 fatty acids.

Omega-3 (ALA): Alpha-linolenic acid (ALA) is an omega-3 found in many plants. Excellent vegan sources include chia seeds, ground flaxseeds, and walnuts. While ALA can convert to the long-chain omega-3s (EPA and DHA), the conversion rate is often low.
Omega-6 (LA): Linoleic acid (LA) is an omega-6 found in seeds, nuts, and many vegetable oils like sunflower and soybean oil. While essential, modern diets often have an imbalance with too much omega-6 compared to omega-3.

Saturated Fats (in moderation)

While often associated with animal products, some plant foods contain saturated fats. Coconut oil, for example, is high in medium-chain triglycerides (MCTs) which are metabolized differently and used more quickly for energy. However, most health professionals advise consuming saturated fats in moderation.

Top Natural Fat Sources for Vegans

To ensure a balanced intake of healthy fats, vegans can focus on incorporating a variety of these foods into their daily diet.

Nuts and Seeds

Chia Seeds: Packed with protein, fiber, and omega-3s. Can be used in smoothies, porridge, or to make chia pudding.
Flaxseeds (Ground): The richest plant-based source of omega-3 (ALA). Must be ground for the body to absorb the nutrients.
Hemp Seeds: Offer a great balance of omega-3 and omega-6 fatty acids, along with protein.
Walnuts: One of the best nuts for omega-3s, supporting brain health.
Almonds and Cashews: Excellent sources of heart-healthy monounsaturated fats.
Tahini: This sesame seed paste is a good source of unsaturated fats and calcium.

Fruits and Vegetables

Avocados: A superstar source of monounsaturated fats, potassium, and fiber.
Soybeans and Tofu: Whole soybeans and products like tofu offer a mix of monounsaturated and polyunsaturated fats.

Oils

Extra Virgin Olive Oil: High in monounsaturated fats, ideal for dressings and low-heat cooking.
Rapeseed (Canola) Oil: A source of both omega-3 and omega-6 fatty acids.
Flaxseed Oil: Very high in omega-3 (ALA) but should not be heated.

Algal Oil

Algal Oil Supplements: Since the body's conversion of ALA to the crucial long-chain EPA and DHA is inefficient, many vegans choose to supplement with algal oil. This oil is derived from marine algae, the original source of omega-3s in fish, and provides direct EPA and DHA.

Comparison of Popular Vegan Fat Sources


Source	Primary Fat Type	Omega-3 Content	Best For	Cooking Temperature	Notes
Avocado	Monounsaturated	Low (ALA)	Spreads, salads	Low-medium	Also rich in potassium and fiber.
Flaxseeds (Ground)	Polyunsaturated	High (ALA)	Smoothies, baking	Low (or raw)	Must be ground for digestion.
Walnuts	Polyunsaturated	High (ALA)	Snacks, salads, toppings	Low (or raw)	Excellent for brain health.
Chia Seeds	Polyunsaturated	High (ALA)	Puddings, smoothies	Low (or raw)	Also a great source of fiber.
Extra Virgin Olive Oil	Monounsaturated	Low (ALA)	Dressings, light sauté	Low-medium	Use for flavor, not high heat.
Algal Oil	Polyunsaturated	High (DHA, EPA)	Supplements	N/A	Direct source of active omega-3s.
Coconut Oil	Saturated	Very low	Baking, high-heat cooking	High	High in saturated fat, use in moderation.

How to Incorporate Natural Fats into Your Diet

Including a variety of healthy fats is easier than you think. Here are some simple ways to get started:

Start your day by adding ground flaxseed or chia seeds to your oatmeal, smoothies, or plant-based yogurt.
Snack on a handful of mixed, unsalted nuts like walnuts and almonds.
Add sliced avocado to your toast, sandwiches, or salads.
Drizzle extra virgin olive oil over cooked vegetables, salads, or hummus.
Use tahini in dressings for salads or to create a creamy sauce for roasted vegetables.
Blend cashews or almonds to make creamy sauces for pasta or curries.
Consider an algal oil supplement to ensure adequate intake of EPA and DHA, particularly if you are pregnant, breastfeeding, or older.

Conclusion

Understanding what are natural fats for vegans is a fundamental step toward building a healthy and balanced plant-based diet. By focusing on a variety of whole food sources, such as nuts, seeds, and avocados, you can ensure an adequate intake of essential fatty acids. The key is to prioritize nutrient-dense, unsaturated fats and consider supplementation with algal oil for direct EPA and DHA. A thoughtful approach to incorporating these healthy fats not only enhances the flavor of your meals but also provides the necessary fuel and nourishment for your body and mind.

Optional Outbound Link

For further reading on the essential fatty acids in a vegan diet, including detailed tables of food sources, you can consult the paper 'Alpha-Linolenic and Linoleic Fatty Acids in the Vegan Diet' published in the journal Nutrients: National Institutes of Health (NIH) - Alpha-Linolenic and Linoleic Fatty Acids in the Vegan Diet

Frequently Asked Questions

Alpha-linolenic acid (ALA) is a plant-based omega-3 essential fatty acid. EPA and DHA are longer-chain omega-3s, typically found in fish and algae. The body can convert some ALA to EPA and DHA, but the conversion rate is often inefficient.

Vegans can get omega-3 (ALA) from ground flaxseeds, chia seeds, walnuts, and hemp seeds. To ensure sufficient EPA and DHA, which are important for brain and heart health, an algae-based omega-3 supplement is recommended.

Coconut oil is a natural, plant-based fat, but it is high in saturated fat. While it contains medium-chain triglycerides (MCTs) that are metabolized differently, health experts still advise using it in moderation, favoring unsaturated fats from other plant sources.

No. Unsaturated plant-based oils like olive and avocado oil are generally considered healthier than saturated oils like coconut or palm oil for daily use. Focus on oils that remain liquid at room temperature.

Yes. Healthy fats, especially when consumed as part of whole foods like avocados and nuts, can increase satiety and keep you feeling full longer. They also aid in metabolism.

Flaxseeds have a hard outer shell that the human digestive system cannot easily break down. Grinding them allows your body to access and absorb the omega-3 fatty acids and other nutrients inside.

For brain health, getting adequate DHA is particularly important. While walnuts contain ALA, the most effective natural source for direct DHA is microalgae. For consistent intake, an algal oil supplement is often the most reliable option.