What is considered high-fat food?

November 8, 2025 •

4 min read

According to the UK's National Health Service, a food is officially considered high-fat if it contains more than 17.5g of fat per 100g. This threshold is a key metric for understanding what is considered high-fat food, though the type of fat is equally, if not more, important for overall health.

Quick Summary

A high-fat food typically contains more than 17.5g of fat per 100g. Crucially, the health impact depends on the type of fat—saturated, unsaturated, or trans—rather than the total amount alone.

Key Points

Categorization: A food is officially defined as high-fat if it contains more than 17.5g of fat per 100g.
Healthy vs. Unhealthy: The source of fat is more important than the amount. Healthy fats are unsaturated, while unhealthy fats are saturated and trans fats.
Healthy Fats: Avocados, nuts, seeds, and fatty fish are examples of foods containing beneficial monounsaturated and polyunsaturated fats.
Unhealthy Fats: Fatty meats, full-fat dairy, fried foods, and baked goods are typically high in saturated and trans fats.
Reading Labels: Always check the nutrition information panel, focusing on the fat content per 100g and the saturated fat breakdown.
Health Risks: High consumption of saturated and trans fats is linked to heart disease and increased cholesterol levels.
Moderation is Key: All fats, even healthy ones, are calorie-dense and should be consumed in moderation as part of a balanced diet.

Defining High-Fat Foods

While a technical definition exists for what is considered high-fat food based on weight, it is important to understand the broader context of dietary fat. The total amount of fat is a starting point, but differentiating between saturated, unsaturated, and trans fats is essential for making informed health decisions.

The Official Classification

Food labelling guidelines provide a clear metric. A food is officially classified as high-fat if its total fat content exceeds 17.5g per 100g. Conversely, a product is low-fat if it contains 3g of fat or less per 100g. This standard helps consumers quickly assess products, although many factors determine whether that fat content is healthy or not. It is important to remember that even a 'reduced-fat' product may still be classified as high-fat if the original item was exceptionally high in fat.

Why the Type of Fat Matters

The most critical distinction is between beneficial fats and those that are harmful when consumed in excess. Monounsaturated and polyunsaturated fats, often called "healthy fats," are vital for body function and heart health. They can help lower "bad" LDL cholesterol levels and reduce the risk of heart disease. In contrast, a diet high in saturated and trans fats has been linked to increased LDL cholesterol and a higher risk of heart disease.

Examples of High-Fat Foods

High-fat foods are diverse and include both healthy and unhealthy sources. Recognizing these differences is the first step toward better nutrition.

Examples of Unhealthy High-Fat Foods

Fatty cuts of meat: Including beef, lamb, and processed meats like sausages and bacon.
Full-fat dairy: Such as butter, cream, hard cheeses, and whole milk.
Baked goods and sweets: Pastries, cakes, cookies, and chocolate confectionery often contain high amounts of saturated fat.
Fried and fast foods: French fries, fried chicken, and other deep-fried items are typically high in unhealthy fats, including trans fats from partially hydrogenated oils.
Tropical oils: Palm oil and coconut oil are high in saturated fats.

Examples of Healthy High-Fat Foods

Avocados: Rich in heart-healthy monounsaturated fats.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are excellent sources of healthy fats and fiber.
Oily Fish: Salmon, mackerel, and sardines are packed with beneficial omega-3 fatty acids.
Healthy Oils: Extra virgin olive oil and avocado oil are staples of a heart-healthy diet.
Full-fat Greek Yogurt: Provides healthy fats along with protein and probiotics.

Understanding Saturated vs. Unsaturated Fats


Feature	Saturated Fats	Unsaturated Fats
State at Room Temp.	Solid (e.g., butter, lard)	Liquid (e.g., olive oil, canola oil)
Sources	Animal products (red meat, dairy), some plant oils (coconut, palm)	Plant sources (nuts, seeds, avocados, olives), fatty fish
Chemical Structure	Tightly packed with hydrogen atoms, no double bonds	Not tightly packed, with one or more double bonds
Health Impact	Can raise "bad" LDL cholesterol; linked to heart disease	Can lower "bad" LDL cholesterol; protective for heart health

Health Implications of a High-Fat Diet

A high-fat diet can have different health outcomes depending on the source of the fat. While high intake of unhealthy fats is associated with an increased risk of heart disease, obesity, and type 2 diabetes, certain high-fat diets, like the ketogenic diet, focus on healthy fats and have demonstrated benefits for weight loss and metabolic health. The key is moderation and prioritizing quality over quantity. Even with healthy fats, portion control is important as all fats are high in calories, with 9kcal per gram.

The Importance of Label Reading

To make healthy choices, learn to read food labels effectively. Look at the "Per 100g" column for a consistent measure of fat content. Pay close attention to the breakdown of saturated fats. While the NHS offers guidelines on high and low fat content, the ultimate choice rests on evaluating the overall nutritional profile of a product and its contribution to your total fat intake. Aim to limit saturated fat intake and avoid trans fats entirely.

Conclusion

What is considered high-fat food is both a technical measure and a matter of nutritional quality. Understanding the difference between high-fat foods rich in healthy unsaturated fats (like nuts and avocados) and those laden with unhealthy saturated and trans fats (like processed meats and baked goods) is paramount for maintaining good health. By reading food labels carefully, controlling portions, and prioritizing heart-healthy sources of fat, you can ensure your dietary fat intake contributes positively to your well-being. For more information on the impact of dietary fats on health, consult reliable sources like the National Center for Biotechnology Information (NCBI) on the subject of nutrition.

This article is for informational purposes only and does not constitute medical advice. Consult with a healthcare professional before making significant changes to your diet.

Frequently Asked Questions

Saturated fats are typically solid at room temperature and primarily found in animal products like red meat and butter. Unsaturated fats are liquid at room temperature and found in plant-based sources like olive oil, nuts, and avocados.

Not necessarily. A 'low-fat' or 'reduced-fat' label indicates a lower fat content than the original product but does not guarantee it is a healthy choice. Manufacturers sometimes replace fat with sugar and refined carbohydrates, which can add unnecessary calories and have other negative health effects.

You should limit or avoid foods high in saturated and trans fats, such as fatty cuts of red meat, full-fat dairy products, fried foods, and commercially baked goods like cakes and pastries.

Yes, high-fat foods rich in unsaturated fats provide essential fatty acids, support hormone function, and help the body absorb fat-soluble vitamins (A, D, E, K). They also promote feelings of fullness and can be beneficial for heart health.

A diet high in saturated and trans fats can increase levels of "bad" LDL cholesterol, raising the risk of heart disease. Conversely, replacing these with unsaturated fats can help lower LDL cholesterol.

Because fat contains more than double the calories per gram compared to protein and carbohydrates, excessive consumption of any type of fat can lead to weight gain. Portion control is crucial, even with healthy fats.

Dark chocolate contains small amounts of monounsaturated fats and is rich in antioxidants. It can be a healthy treat when consumed in moderation, but it also contains sugar and is calorie-dense.