What Fat Do I Eat on Keto for Optimal Health?

November 5, 2025 •

4 min read

The ketogenic diet requires 60-80% of daily calories from fat, which raises a crucial question for new dieters: what fat do I eat on keto? Focusing on high-quality, nutrient-dense fats is essential for success and overall well-being.

Quick Summary

This guide details the best and worst fats for a ketogenic diet, covering beneficial monounsaturated, polyunsaturated, and saturated sources, as well as those to limit or avoid for better health.

Key Points

Prioritize whole food sources: Focus on minimally processed, natural fats like avocados, nuts, and seeds over refined oils and processed foods.
Embrace healthy unsaturated fats: Lean heavily on monounsaturated fats from olive oil and avocados, and omega-3 rich polyunsaturated fats from fatty fish and seeds.
Use quality saturated fats in moderation: Grass-fed butter, ghee, coconut oil, lard, and tallow are acceptable and beneficial when sourced properly.
Avoid trans fats and processed oils completely: Steering clear of products containing 'partially hydrogenated oils' and industrial seed oils is crucial for long-term health.
Vary your fat sources: Incorporating a diverse range of healthy fats ensures you get a wide spectrum of nutrients and health benefits.
Incorporate fats creatively: Add fats to drinks, use them for cooking, or make snacks like fat bombs to easily meet your daily fat intake.

The Importance of High-Quality Fats on Keto

Adopting a ketogenic diet shifts your body into a metabolic state called ketosis, where it burns fat for fuel instead of glucose. Because fat becomes the primary energy source, the types of fat you consume are critical. Quality fat provides sustained energy, helps with nutrient absorption for fat-soluble vitamins (A, D, E, K), and contributes to satiety, which is key for appetite control. Prioritizing healthy, whole-food fat sources over processed or poor-quality alternatives can greatly impact your health and the diet's effectiveness.

The Best Fats to Embrace on Your Keto Journey

Not all fats are created equal. The best fats for a ketogenic diet come from natural, minimally processed sources. These can be categorized into monounsaturated, polyunsaturated, and specific saturated fats.

Monounsaturated Fats (MUFAs)

These heart-healthy fats are a staple of the Mediterranean diet and a cornerstone of a healthy keto plan. They are liquid at room temperature and have been linked to better cholesterol levels.

Avocado and avocado oil: Creamy, nutrient-dense, and rich in MUFAs. Avocado oil has a high smoke point, making it suitable for cooking, while fresh avocado is great for salads and dips.
Olives and olive oil: Extra virgin olive oil (EVOO) is packed with antioxidants and MUFAs. It's best used for dressings or drizzling over dishes rather than high-heat cooking.
Nuts and nut butters: Almonds, macadamia nuts, pecans, and hazelnuts are excellent choices for snacks or incorporating into recipes. Always choose varieties without added sugar.

Polyunsaturated Fats (PUFAs)

This category includes the essential omega-3 and omega-6 fatty acids. The key is maintaining a healthy balance, as many modern diets are too high in inflammatory omega-6s. Focus on getting plenty of anti-inflammatory omega-3s.

Fatty fish: Wild-caught salmon, mackerel, sardines, and anchovies are top sources of omega-3s.
Seeds: Flaxseeds, chia seeds, and hemp hearts are loaded with fiber and omega-3s. Ground flaxseed is easier for the body to absorb.
Walnuts: These nuts offer a good source of omega-3s and make a fantastic addition to salads or as a standalone snack.

Saturated Fats (in Moderation)

While saturated fats have been debated, some are perfectly acceptable and beneficial on keto. The source and quality are what matter most.

Coconut oil: A natural source of medium-chain triglycerides (MCTs), which are easily converted into ketones by the liver, providing a quick energy boost.
Grass-fed butter and ghee: Unlike conventional butter, these are richer in nutrients like omega-3s and conjugated linoleic acid (CLA). Use them for cooking or in "fat bombs".
Lard and tallow: Derived from pork and beef fat, these can be stable for high-heat cooking and offer a healthier alternative to processed seed oils.

Fats to Limit and Avoid

To maximize the health benefits of a ketogenic diet, it's equally important to know which fats to minimize or eliminate entirely.

Trans Fats: These are the worst kind of fat, found in processed foods like baked goods, margarine, and fried items. They have no health benefits and are linked to significant health risks. Always check labels for "partially hydrogenated oils."
Highly Processed Seed and Vegetable Oils: Oils like soybean, canola, and sunflower are often high in omega-6s, heavily processed, and unstable when heated, potentially leading to inflammation.
Processed Meats and Fried Foods: Processed meats often contain additives and unhealthy fats, while fried foods absorb large amounts of low-quality oil.

How to Incorporate Healthy Fats into Your Keto Meals

Meeting your high-fat requirement can be delicious and straightforward with these methods:

Cook with Healthy Oils: Use avocado oil, coconut oil, or ghee for sautéing and roasting vegetables. Drizzle EVOO over finished dishes or salads.
Make Fat Bombs: These are bite-sized snacks made with ingredients like coconut oil, nut butter, and cream cheese to easily boost your fat intake.
Choose Fatty Proteins: Opt for fatty cuts of grass-fed meat, skin-on poultry, and wild-caught fish to naturally increase fat content.
Add Avocados and Nuts: Incorporate sliced avocado into salads, sandwiches, or smoothies. Sprinkle nuts and seeds over dishes for added crunch and fat.
Embrace Full-Fat Dairy: Use heavy cream in coffee, whip up sauces with full-fat sour cream, or enjoy quality cheeses as a snack.

Comparison Table: Healthy vs. Unhealthy Keto Fats


Feature	Healthy Fats (Best for Keto)	Unhealthy Fats (Avoid/Limit)
Sources	Avocados, fatty fish, nuts, seeds, olive oil, grass-fed butter, coconut oil	Processed seed oils (soybean, canola), margarine, trans fats, most fried foods, processed meats
Composition	Rich in monounsaturated and omega-3 polyunsaturated fats; medium-chain triglycerides (MCTs)	High in refined omega-6s, artificial trans fats, and potentially inflammatory compounds
Processing	Minimally processed or unrefined	Highly processed, heated, and chemically altered
Health Impact	Supports heart health, cognitive function, and satiety	Linked to increased inflammation, heart disease, and other chronic illnesses
Smoke Point	Avocado oil, coconut oil, and ghee have high smoke points suitable for cooking	Many processed oils have lower smoke points, generating free radicals when heated

Conclusion: Making Informed Fat Choices

For anyone on the ketogenic diet, the types of fat consumed are as important as the quantity. By prioritizing wholesome, unprocessed sources like avocados, fatty fish, nuts, and healthy oils such as olive and coconut, you can optimize your health and ensure your diet is both effective and sustainable. Simultaneously, it is crucial to actively avoid industrial seed oils, trans fats, and overly processed foods. This informed approach to dietary fat will provide your body with the clean fuel it needs to thrive in a state of ketosis. For more comprehensive guidance on navigating the keto diet, including food lists and meal planning, resources like Healthline can be invaluable.

Frequently Asked Questions

No, not all fats are created equal for a keto diet. It is essential to distinguish between healthy, minimally processed fats like those from avocados and fish, and unhealthy industrial trans fats and refined vegetable oils that should be avoided.

MCT (Medium-Chain Triglyceride) oil is a supplement made from easily digestible fats, often from coconut oil. It is highly beneficial for keto because it is rapidly converted into ketones by the liver, providing a quick source of energy.

Yes, but opt for high-quality, grass-fed butter or ghee, which have a better fatty acid profile. While a source of saturated fat, it can be included in moderation. Some studies suggest it has only a small association with heart disease.

Yes, nuts and seeds are great sources of fat, fiber, and nutrients on a keto diet. Focus on low-carb options like almonds, macadamia nuts, pecans, chia, and flaxseeds, and watch serving sizes due to their carb count.

If you don't eat enough fat on a keto diet, you may not reach or sustain ketosis. This can lead to increased hunger, fatigue, and other symptoms associated with the 'keto flu'.

While it's wise to limit excessive saturated fat, high-quality sources like grass-fed butter, coconut oil, and fatty cuts of meat are generally accepted on keto. Newer evidence shows a more nuanced link to health outcomes compared to older beliefs.

To increase fat intake, you can add healthy oils to cooking and salads, snack on nuts and avocados, incorporate full-fat dairy, or make keto 'fat bombs' as treats.