What Type of Fat Comes from Plants?

December 22, 2025 •

3 min read

According to the Harvard School of Public Health, unsaturated fats are predominantly found in foods from plants, such as vegetable oils, nuts, and seeds. While this covers most plant fats, it is a common misconception that all plant-derived fats are unsaturated. The truth is more nuanced, with some plant sources containing notable amounts of saturated fat.

Quick Summary

This article explains the different types of fat derived from plants, highlighting the common misconception that all plant fats are unsaturated. It details the primary categories—monounsaturated and polyunsaturated fats—and lists common food sources for each. The content also addresses plant-based saturated fats and includes a helpful comparison table for clarity.

Key Points

Mostly Unsaturated: Most fats from plants are unsaturated, which are liquid at room temperature and generally heart-healthy.
Two Main Types: Unsaturated plant fats are categorized into monounsaturated and polyunsaturated, both of which are beneficial for heart health.
Plant-Based Saturated Fats: Not all plant fats are unsaturated; notable exceptions include coconut oil and palm oil, which are high in saturated fat.
Essential Fatty Acids: Polyunsaturated fats from plants include essential omega-3 and omega-6 fatty acids that the body cannot produce on its own.
Trans Fats are Industrial: Trans fats in processed foods are created by artificially hydrogenating vegetable oils and should be avoided.
Diverse Sources: Healthy plant fats come from a wide variety of sources, including avocados, nuts, seeds, and various oils.
Prioritize Whole Foods: The healthiest approach is to consume fats from a variety of whole, plant-based foods for a balanced nutrient intake.

The Primary Forms: Unsaturated Fats

Fats from plants are largely unsaturated, remaining liquid at room temperature and generally considered beneficial for heart health and cholesterol levels. These are categorized into two main types:

Monounsaturated Fats

These fats, common in the Mediterranean diet, are known to help lower "bad" LDL cholesterol while maintaining "good" HDL cholesterol. Sources include olive oil, avocados, and various nuts and seeds.

Sources of monounsaturated fats include:

Olive oil: Especially extra virgin.
Avocados: A creamy fruit.
Nuts: Almonds, hazelnuts, pecans, and peanuts.
Seeds: Pumpkin and sesame seeds.
Canola oil: A versatile cooking oil.

Polyunsaturated Fats

Polyunsaturated fats also help lower LDL cholesterol and provide essential fatty acids the body cannot produce. These are divided into omega-3 and omega-6 fatty acids.

Sources of polyunsaturated fats include:

Omega-3s: Flaxseeds, walnuts, chia seeds, and hemp seeds are key plant sources.
Omega-6s: Found in vegetable oils like sunflower, corn, and soybean oil.

The Exception: Saturated Fats from Plants

Despite most plant fats being unsaturated, some plant sources contain high levels of saturated fat, which are solid at room temperature. The health impacts of these, particularly coconut oil, are discussed in research.

Sources of plant-based saturated fats:

Coconut oil: High in saturated fat, mainly MCTs.
Palm oil: A common vegetable oil with significant saturated fat.
Cocoa butter: Found in chocolate, it is rich in saturated fat.

The Modern Twist: Trans Fats

Trans fats are not naturally present in plants but are created through the industrial hydrogenation of liquid vegetable oils. These are detrimental to cardiovascular health, though regulations have reduced their presence in many processed foods and margarines. Checking labels for partially hydrogenated oils is still recommended.

Comparison of Plant Fat Types

Here's a table summarizing the key differences between plant fat types:


Feature	Monounsaturated Fats	Polyunsaturated Fats	Saturated Fats (from plants)
Common State	Liquid	Liquid	Solid
Health Effects	Heart-healthy; lowers LDL, raises HDL.	Heart-healthy; lowers LDL; essential fatty acids.	Effects debated; some raise LDL.
Key Food Sources	Olive oil, avocados, nuts.	Sunflower oil, flaxseeds, walnuts.	Coconut oil, palm oil, cocoa butter.
Double Bonds	One.	Two or more.	None.

Conclusion

Understanding what type of fat comes from plants reveals a range of fats, predominantly heart-healthy unsaturated types, but also some saturated fats like coconut and palm oil. Making informed dietary choices involves recognizing these distinctions and focusing on a diverse intake of whole, plant-based foods for beneficial fats and nutrients. A diet rich in plant sources like nuts, seeds, and oils supports overall health. For more information on the role of plant fats in a healthy diet, consult authoritative health resources.

Plant Fat vs. Animal Fat

Plant fats are primarily unsaturated with beneficial phytosterols, while animal fats are generally higher in saturated fat and contain cholesterol. The chemical structure of plant lipids results in greater fluidity compared to animal fats. This difference impacts their physical properties and health effects.

For a deeper dive into the health implications of dietary fats, resources like The Nutrition Source from Harvard T.H. Chan School of Public Health provide additional context.

Frequently Asked Questions

No, not all plant fats are considered equally healthy. While most are beneficial unsaturated fats, some plant-based oils, like coconut and palm oil, are high in saturated fat. The healthiest plant fats come from whole foods like nuts, seeds, and avocados.

The main difference is the saturation level. Plant fats are predominantly unsaturated and liquid at room temperature, while animal fats are typically higher in saturated fat and solid at room temperature. Animal fats also contain cholesterol, whereas plant-based fats contain beneficial phytosterols.

Coconut oil is a plant fat, but it is high in saturated fat. While it contains medium-chain triglycerides (MCTs) that are processed differently by the body, its effect on cholesterol levels is a subject of ongoing debate, and it raises LDL (bad) cholesterol. It is generally recommended to consume it in moderation.

You can increase your intake of healthy plant fats by adding more nuts, seeds (such as flax, chia, and hemp), avocados, and olive oil to your diet. Incorporating these into salads, snacks, and meals is a great way to boost your consumption.

Omega-3 and omega-6 fatty acids are types of polyunsaturated fats that are essential, meaning the body cannot make them. Omega-3s are found in flaxseeds and walnuts, while omega-6s are common in vegetable oils like corn and sunflower.

Yes, processed foods containing vegetable oils can be unhealthy. The refining process can strip nutrients, and some older processes created trans fats. Additionally, the high content of omega-6 fatty acids in many processed oils can contribute to inflammation if the omega-6 to omega-3 ratio is imbalanced.

In plants, lipids serve several vital functions. They are a major component of biological membranes, act as a compact energy source for seed germination, and fatty acids are synthesized and assembled to form triglycerides and other essential compounds.