Which foods are high in fats and oils? Your guide to healthy vs. unhealthy sources

January 5, 2026 •

4 min read

Fats provide 9 calories per gram, more than double the energy density of carbohydrates or protein. Learning which foods are high in fats and oils is crucial for a balanced diet, as not all fats are equal and the type consumed significantly impacts overall health.

Quick Summary

This guide details common food sources of both healthy and unhealthy fats and oils. It provides a breakdown of unsaturated and saturated fat sources, explains their different health effects, and advises on balancing fat intake for a nutritious diet.

Key Points

Healthy Fats: Avocados, fatty fish, nuts, seeds, and extra virgin olive oil are excellent sources of heart-healthy monounsaturated and polyunsaturated fats.
Unhealthy Fats: Saturated and trans fats, found in fatty meats, full-fat dairy, and processed foods, can raise bad cholesterol and increase heart disease risk.
Oils Matter: Replace saturated cooking fats like butter and coconut oil with unsaturated oils such as olive, canola, or sunflower oil.
Read Labels: Pay attention to nutrition labels to differentiate between different types of fat and to minimize trans fat consumption in processed goods.
Balanced Intake: The goal is not to eliminate fat but to choose healthier fat sources and consume all fats in moderation to maintain a healthy weight and cardiovascular health.

Understanding Dietary Fats and Oils

Dietary fats and oils are an essential macronutrient, playing a vital role in hormone production, nutrient absorption, and energy storage. However, the key to a healthy diet lies not in avoiding fat entirely, but in differentiating between beneficial unsaturated fats and less-healthy saturated and trans fats. Including healthy, high-fat foods can have numerous benefits, from supporting heart and brain health to increasing satiety, while a high intake of unhealthy fats is linked to cardiovascular risks.

The Healthiest High-Fat Foods and Oils

Unsaturated fats are known as "good" fats and are predominantly liquid at room temperature. They are found primarily in plant-based sources and oily fish. Monounsaturated fats are especially good for heart health, while polyunsaturated fats, including omega-3 and omega-6 fatty acids, are essential for brain function.

Avocados: This fruit is incredibly rich in monounsaturated fat, mainly oleic acid, which is known for its anti-inflammatory properties. They are also high in fiber, potassium, and antioxidants, aiding in digestion and eye health. One medium avocado can contain around 22 grams of fat.
Fatty Fish: Fish like salmon, mackerel, herring, trout, and sardines are packed with omega-3 fatty acids, EPA, and DHA. These fatty acids are crucial for brain development and heart health and may help lower triglycerides and blood pressure. The American Heart Association recommends eating two servings of fatty fish per week.
Nuts and Seeds: A handful of nuts or seeds provides a great source of healthy fats, protein, and fiber. Walnuts are particularly high in omega-3 ALA, while almonds and pistachios are good sources of monounsaturated fat. Chia seeds and flaxseeds are also excellent plant-based sources of omega-3s.
Extra Virgin Olive Oil: A cornerstone of the heart-healthy Mediterranean diet, this oil is a great source of monounsaturated fat and antioxidants. It has potent anti-inflammatory properties and can be used for cooking or as a dressing.
Dark Chocolate: Containing healthy fats and powerful antioxidants, dark chocolate with 70% or more cocoa can offer health benefits when consumed in moderation. A 100g bar of 70-85% dark chocolate can have over 40 grams of fat.
Full-Fat Yogurt: Full-fat yogurt contains healthy probiotics, calcium, and vitamin B12. Research suggests full-fat dairy may not have the negative health effects previously thought and can improve digestive health.

Unhealthier High-Fat Foods and Oils

While moderation is key, some high-fat foods and oils are best limited due to their high saturated fat or the presence of trans fats. Excessive consumption of these can lead to high cholesterol and an increased risk of heart disease.

Fatty Cuts of Red Meat: Many meat products, such as sausages, bacon, fatty steaks, and burgers, contain high levels of saturated fat. The fat content can vary significantly, with fattier cuts of meat containing much higher saturated fat levels.
Butter, Ghee, and Lard: These animal-based fats are high in saturated fat and, while useful for cooking, should be used sparingly, especially if cholesterol levels are a concern.
Tropical Oils: Coconut oil and palm oil are high in saturated fat, despite being plant-based. While some claim health benefits for coconut oil, evidence is limited, and its high saturated fat content should be considered.
Processed and Fried Foods: Many pre-packaged snacks, baked goods (cookies, cakes), and fried foods contain trans fats and high levels of saturated fat. The FDA has banned artificial trans fats, but some processed items still contain small amounts.
Hard Cheeses: Cheeses like cheddar are high in fat and saturated fat. While they offer other nutrients like calcium and protein, lower-fat alternatives or smaller portions are advisable. Mascarpone and cream cheese are among the highest in fat content.

Comparison of Fat Sources


Fat Type	Common Sources	Primary Benefits	Key Risks (if consumed in excess)
Unsaturated Fat	Avocados, fatty fish, nuts, seeds, olive oil	Improves cholesterol levels, reduces inflammation, supports brain and heart health	None specific, but excess calories can lead to weight gain
Saturated Fat	Fatty meats, butter, cheese, coconut/palm oil	Provides energy, absorbs vitamins	Raises LDL ("bad") cholesterol, increases heart disease risk
Trans Fat	Processed snacks, fried foods, baked goods	None (artificial)	Raises LDL cholesterol, lowers HDL ("good") cholesterol, increases heart disease risk significantly

Making Better Choices

Focus on incorporating more unsaturated fats into your diet while reducing your intake of saturated and trans fats. Instead of frying with butter, opt for olive or canola oil. Replace fatty meat dishes with meals featuring fish, or incorporate plant-based protein sources like tofu or soybeans. Snacks can be swapped from processed goods to a handful of nuts or a piece of dark chocolate. Ultimately, a balanced diet with a focus on fat quality is more important than eliminating fat entirely.

Conclusion

Understanding which foods are high in fats and oils empowers you to make informed decisions about your health. The conversation around dietary fat has evolved from simple avoidance to a more nuanced focus on fat type and quality. By prioritizing sources rich in unsaturated fats like avocados, nuts, and fish, and limiting those high in saturated and trans fats, you can build a nutritious diet that supports long-term well-being and reduces the risk of chronic disease. For detailed guidance on dietary fat intake based on individual needs, consult with a registered dietitian or visit authoritative health resources like the American Heart Association website.

Frequently Asked Questions

Yes, eggs are a moderate source of dietary fat, with one large egg containing about 5 grams of fat, most of which is found in the yolk. A majority of the fat is unsaturated, with a smaller portion being saturated.

Nuts are generally high in fat, primarily healthy unsaturated fats. Macadamia nuts have the highest total fat content (around 76%), while walnuts are notably high in polyunsaturated omega-3 fats.

Avocados are high in healthy monounsaturated fats, particularly oleic acid, which is also the main fatty acid in olive oil. They contain relatively low levels of saturated fat.

No, the fat content varies widely. Cream cheese and mascarpone are among the highest in fat, while options like part-skim mozzarella and cottage cheese are significantly lower. Cheese, in general, provides both protein and fat.

Yes, high-cocoa dark chocolate (70% or higher) contains healthy fats and beneficial antioxidants. However, it should still be consumed in moderation due to its calorie density and sugar content.

Trans fats are created when liquid vegetable oils are converted into solid fats, a process called hydrogenation. They are unhealthy because they increase 'bad' LDL cholesterol and decrease 'good' HDL cholesterol, raising the risk of heart disease.

Saturated fats are typically solid at room temperature and mainly come from animal products, while unsaturated fats are liquid at room temperature and are primarily found in plant-based sources and fish. Replacing saturated fats with unsaturated fats can improve heart health.