What is the fattest food ever? Debunking Myths about Fat in Your Nutrition Diet

October 22, 2025 •

4 min read

A single gram of fat contains more than twice the calories of a gram of protein or carbohydrates, with 9 calories per gram. This high energy density is why the question, 'What is the fattest food ever?', often misleads people into thinking about dishes rather than the foundational ingredients.

Quick Summary

This article distinguishes between pure fat ingredients like cooking oils and whole foods that are high in fat, outlining the types of dietary fat and their health impacts. Understand what constitutes a high-fat meal and how to incorporate healthier fat sources for better health.

Key Points

The 'Fattest' Are Pure Ingredients: The foods with the highest percentage of fat by weight are pure ingredients like cooking oils, lard, and butter, rather than complex dishes.
Processed Foods are the Real Concern: The most 'fattening' impact often comes from calorie-dense processed and fast foods that combine unhealthy fats with sugar and refined carbs.
Distinguish Fat Types: Focus on the type of fat, prioritizing healthy unsaturated fats from sources like avocados and nuts, while limiting saturated and harmful trans fats.
Unsaturated Fats are Good: Monounsaturated and polyunsaturated fats support heart health and are found in olive oil, fish, seeds, and nuts.
Trans Fats are Bad: Artificially created trans fats, found in many fried and processed snacks, are the most harmful type of dietary fat and should be avoided.
Check Food Labels: Reading nutrition labels for total fat, saturated fat, and trans fat content is a critical skill for making healthier food choices.

What Constitutes 'The Fattest Food Ever'?

When we ask, 'what is the fattest food ever?', our minds often jump to greasy, processed items like deep-dish pizza or ice cream. However, the reality is more nuanced. The technically 'fattest' ingredients are those that are close to 100% pure fat by weight. These include cooking fats and oils used to prepare meals, not the finished dishes themselves.

Examples of the 'fattest' ingredients include:

Vegetable oils: Common cooking oils like olive oil, coconut oil, and canola oil are essentially 100% fat. While they are pure fat, their nutritional profile varies significantly based on the type of fatty acid they contain. Extra virgin olive oil, for instance, is predominantly healthy monounsaturated fat.
Animal fats: Lard (pork fat) and tallow (beef fat) are rendered animal fats that are 100% fat by weight. Unlike many vegetable oils, they are primarily composed of saturated fat.
Butter and Ghee: Though not 100% fat due to milk solids and water, butter is about 80-82% fat, and ghee is a clarified version with an even higher fat concentration. These are also high in saturated fat.

While these ingredients are the source of fat, the real-world impact comes from how they are used in cooking, particularly when combined with other ingredients in highly palatable, calorie-dense processed foods. The high fat content, especially saturated and trans fats, combined with simple carbohydrates and sugar, is what can make a meal 'fattening' in a way that negatively impacts health.

A Deeper Dive into Dietary Fats: The Good, the Bad, and the Ugly

Not all fats are created equal. In fact, understanding the different types of fat is more important for your health than pinpointing a single 'fattest' food.

The Good: Healthy Unsaturated Fats

Unsaturated fats are considered beneficial for heart health and can help lower 'bad' LDL cholesterol. They are liquid at room temperature and come in two forms:

Monounsaturated fats: Found in olives, avocados, and nuts like almonds and peanuts.
Polyunsaturated fats: Includes essential omega-3 and omega-6 fatty acids that the body cannot produce on its own. Good sources include fatty fish (salmon, mackerel), chia seeds, flaxseeds, and walnuts.

The Bad: Saturated Fats

Saturated fats are typically solid at room temperature and found in animal products like red meat, butter, cheese, and lard. Some plant-based fats, such as coconut and palm oil, are also high in saturated fat. Excessive intake can raise 'bad' LDL cholesterol and increase the risk of heart disease.

The Ugly: Harmful Trans Fats

Trans fats are the most harmful type of fat, created through a process called hydrogenation. They provide no health benefits and should be avoided as much as possible. Found in partially hydrogenated oils, trans fats are often present in fried foods, baked goods, and many processed snacks. They raise bad LDL cholesterol and lower good HDL cholesterol, significantly increasing heart disease risk.

Comparison of Different Fat Sources

To understand the difference between fat content and its impact, compare these common items:


Food/Ingredient	Primary Fat Type	Total Fat (per 100g)	Calorie Density	Health Notes
Lard	Saturated & Monounsaturated	100g	Very High (902 kcal/100g)	High in saturated fat; best used sparingly.
Extra Virgin Olive Oil	Monounsaturated	~100g	Very High (900 kcal/100g)	Healthy fat source, beneficial for heart health.
Avocado	Monounsaturated	~15g	Moderate (160 kcal/100g)	Good source of healthy fats, fiber, and other nutrients.
Coconut Oil	Saturated	~100g	Very High (900 kcal/100g)	High in saturated fat; health effects debated, but best used in moderation.
Cheeseburger (Fast-Food)	Saturated & Trans	Varies, e.g., 10g per burger	High	High in unhealthy fats, sodium, and often refined carbs.
Salmon (Wild, Cooked)	Polyunsaturated (Omega-3)	Varies, e.g., 6-14g	Moderate	Excellent source of healthy omega-3 fatty acids and protein.
French Fries	Trans & Saturated	High (from frying)	High	Often fried in unhealthy oils, making them a source of trans fats.

Practical Tips for Making Smarter Fat Choices

Making intelligent decisions about dietary fat can significantly improve your overall health and well-being. Here are some actionable tips:

Prioritize Unsaturated Fats: Make healthy, unsaturated fats from nuts, seeds, avocados, and olive oil a regular part of your diet.
Limit Saturated Fats: Reduce your intake of fatty meats, full-fat dairy, and tropical oils like coconut and palm oil. Choose lean protein sources, lower-fat dairy options, and cook with healthier oils.
Avoid Trans Fats: Check food labels for 'partially hydrogenated oil' to avoid trans fats. This means minimizing your consumption of processed snacks, commercially baked goods, and deep-fried fast foods.
Read Nutrition Labels: Pay attention to the grams of total fat, saturated fat, and trans fat. The NHS suggests that a high-fat food contains more than 17.5g of fat per 100g, so checking the label is crucial for informed choices.
Choose Healthier Cooking Methods: Opt for grilling, steaming, or baking instead of frying. If you must fry, use an oil with a high smoke point and a healthy fat profile, such as avocado oil.

Conclusion

Ultimately, there is no single 'fattest food ever' that serves as the ultimate villain of nutrition. Instead, pure cooking oils and fats like lard and butter hold the highest percentage of fat by weight. However, the most 'fattening' impact on our health often comes from processed and fast foods that combine unhealthy fats, refined carbs, and sugars in highly palatable forms. A healthy nutrition diet focuses on the quality of fat, prioritizing wholesome sources of unsaturated fats and limiting saturated and trans fats. By making conscious choices about the types of fat you consume, you can support heart health, manage weight, and improve overall well-being, moving past the misleading allure of simple fat superlatives.

Frequently Asked Questions

It's difficult to name one food as 'the fattest ever' because it depends on the metric. By pure percentage of fat by weight, the 'fattest' would be a pure fat ingredient like oil or lard. However, in terms of overall impact on diet and health, the most 'fattening' foods are typically calorie-dense processed meals combining fat, sugar, and carbs.

Saturated fats are typically solid at room temperature and found in animal products and some tropical oils, potentially raising bad cholesterol. Unsaturated fats are usually liquid at room temperature, come from plant and fish sources, and are considered beneficial for heart health.

No. Many high-fat foods are incredibly healthy, such as avocados, nuts, seeds, and fatty fish. These contain beneficial unsaturated fats, fiber, vitamins, and minerals that support overall health.

Trans fats are artificial fats created by hydrogenating vegetable oil, making them more solid and extending shelf life. They are considered the most unhealthy type of fat and are found in many fried and processed foods, commercial baked goods, and some stick margarines.

You can replace unhealthy fats by swapping butter or lard with olive or canola oil for cooking, choosing lean meats over fatty cuts, and snacking on nuts and seeds instead of processed items. Grilling, steaming, and baking are healthier cooking methods than frying.

When reading a label, look for total fat, saturated fat, and trans fat content. Aim to limit saturated fat and avoid trans fat entirely. A product labeled 'low fat' contains 3g or less per 100g, but it may still be high in sugar. Healthy unsaturated fats aren't always listed separately but can be identified in the ingredient list (e.g., olive oil, nuts).

Coconut oil and palm oil are high in saturated fat, and their health benefits are still debated. While they come from plants, their high saturated fat content means they should be used in moderation compared to oils rich in unsaturated fats like olive oil.