🧈 Foods Highest in Fat — TOP 30(per 100g)
Essential for cell membranes, hormones, and fat-soluble vitamin absorption. FDA Daily Value: 78g.
1–30 of 7,876 foods
What Fat Does
Fat supplies 9 calories per gram, carries the fat-soluble vitamins A, D, E, and K, forms cell membranes, and provides the essential fatty acids the body cannot synthesize. It is a required nutrient, not an optional one.
The top of this ranking is a formality: pure oils and shortenings are 100g of fat per 100g of product. Nothing can exceed them, and the ordering among them is arbitrary.
What matters nutritionally is the type. Olive oil, nuts, seeds, avocado, and oily fish supply mono- and polyunsaturated fats; the saturated fat picture is dominated by fatty meat, butter, and full-fat dairy.
Daily intake reference (FDA Daily Value)
FDA Daily Value: 78g of total fat per day on a 2,000-calorie diet, with saturated fat capped separately at 20g. Total fat matters far less than the balance of types within it.
Getting Enough Fat
Type beats total
Dietary guidance has moved away from minimizing total fat toward replacing saturated fat with unsaturated. Olive oil, nuts, seeds, and fish are the practical substitutions.
Fat unlocks fat-soluble vitamins
Vitamins A, D, E, and K and carotenoids need fat present to be absorbed. A fat-free dressing on a salad measurably reduces how much of the salad you actually get.
Measure cooking oil
Free-poured oil routinely doubles the intended amount. A tablespoon is roughly 120 calories, so this is one of the highest-leverage measurement habits in home cooking.
Frequently Asked Questions
Q. Which foods are highest in fat per 100g?
A. Pure oils and shortenings at 100g per 100g, followed by nuts and seeds (around 50g), then fatty fish, avocado, and full-fat dairy. Note that this ranking measures total fat, not saturated fat.
Q. Is saturated fat bad?
A. Current guidance recommends limiting it — 20g per day as a Daily Value — primarily because of its effect on LDL cholesterol. The evidence is stronger for replacing it with unsaturated fat than for simply eating less fat overall.
Q. Why does this site not rank saturated fat separately?
A. The underlying USDA import does not currently carry saturated fat values for these foods, so a saturated fat ranking would be empty. Total fat, which is fully populated, is ranked instead.
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Data source: USDA FoodData Central (Public Domain) — fdc.nal.usda.gov