Healthy high-fat foods are a wonderful way to incorporate more flavor, satisfaction, and nutrition into every snack and meal. Along with making food taste richer and more tasty, of course, this macronutrient rocks for a few reasons. So before getting into a lengthy, mouthwatering list of fantastic high-fat foods to incorporate into your diet (many of which you probably already have in your pantry or fridge), let’s touch on the benefits of fat and the different types.
The important of giving fat a place in our diets may seem like common nutrition knowledge today. But before the days of the keto diet, high-carb low-fat foods and high-protein low-fat foods were widely considered better for you than any high-fat foods. The truth is that health-wise, fats play a vital role in numerous body functions, like cell growth and turnover, brain growth and development, and digestion, as SELF has reported. Fats are also responsible for keeping us full and satisfied for longer periods of time. Plus, a lot of good fat sources are also naturally rich in other essential nutrients, like fiber, protein, and a range of vitamins and minerals.
What do people mean when they talk about healthy high-fat foods, though, as opposed to unhealthy ones? First of all, it can be dicey to divide foods into discrete categories of “healthy” or “unhealthy.” Our tendency to label foods this way is a practice supported by diet culture as much as (or more than) science, and generally speaking, all foods can have a place in a varied, balanced diet. Also, like many topics in nutrition, the research into the effects of the various types of fats on our health is evolving, and sometimes a source of disagreement among experts.
That said, people generally use the term healthy fats as a simple way to refer to the unsaturated fats that we know are great for us, and unhealthy fats to refer to the saturated fats you may want to moderate. Here’s a brief rundown of saturated vs. unsaturated fats. (And if you want a more in-depth primer on the topic—along with answers to questions like how many grams of fat per day is ideal—check this piece out.)
Fats considered ‘healthy’
The science here is actually pretty substantial—these are the types of healthy fats we generally want more of. There are two kinds:
Monounsaturated fats: “These are among the healthiest of all fats,” Dana Hunnes, Ph.D., M.P.H., R.D., senior dietitian at UCLA Medical Center and adjunct assistant professor at the Fielding School of Public Health, tells SELF. Monounsaturated fats help develop and maintain your cells, and can help lower your LDL cholesterol levels, reducing your risk of heart disease and stroke, the U.S. National Library of Medicine says. They are found in foods like olive oil, nuts, and avocados (some of the best high-fat foods for vegetarians).
Polyunsaturated fats: The two main types of polyunsaturated fats are omega-3 and omega-6 fatty acids, which our bodies cannot make on their own but need for many essential functions, the American Heart Association (AHA) explains. Omega-3 fatty acids especially are beneficial for heart health, including reducing blood pressure and decreasing cholesterol and triglyceride levels, according to the U.S. National Library of Medicine. Omega-3s are mostly found in foods like fish, nuts, and seeds, while omega-6s are found in certain plant-based oils, Hunnes says.
Fats experts recommend eating less
Although the science here is less clear-cut, there are two main types of fats that are not thought to be as healthy. Nutrition and public health experts generally advise either minimizing or moderating your intake of them. There are two kinds:
Saturated fats: The guidance on saturated fat can be complicated. If you’ve ever wondered, “is saturated fat bad?” the answer isn’t so straightforward. Old nutrition research said saturated fat was bad for your cholesterol levels and cardiovascular risk, but newer information suggests it may have a more neutral effect. While the topic is far from settled, currently the USDA Dietary Guidelines and the AHA do still recommend limiting your intake of saturated fats—found in animal products like beef, lamb, pork, butter, and cheese, as well as fried foods and baked goods—and opting for monounsaturated and polyunsaturated fats whenever possible.
Trans fats: The evidence here is more clear: Trans fats raise your LDL cholesterol and lower your HDL cholesterol (the kind that helps keep blood vessels clear), per the AHA. They can also increase your risk of developing heart disease and stroke, and are associated with a higher risk of type 2 diabetes. The AHA advises minimizing your consumption of foods high in trans fat (like fried foods and baked goods that contain partially hydrogenated oils).
OK, now that we know exactly what we’re talking about when we talk about healthy high-fat foods, here’s a list of deliciously fatty, nutritious foods you can add to your plate.
Try it: You know what to do here. Avocado is excellent in so many shapes and forms, from simply sliced and eaten on toast or mashed into a zesty guacamole. These avocado recipes will show you plenty more creative ways to put this green fruit to work, including desserts (!) and pastas.
The scoop: With 21 grams of fat in a 1-oz. serving, walnuts are a fantastic source of omega-3 and omega-6 fatty acids. They’re also rich in the minerals manganese and copper.
Try it: You can sprinkle chopped walnuts on a salad or bowl of cereal or oatmeal, mix them into a cake, or munch on them plain. And if you’re feeling extra crafty, try turning this nut into a tasty nut butter.
The scoop: Nuts in general are packed with fat. While it’s hard to go wrong with any kind, we’re big fans of almonds, which have 15 grams of fat in a 1-oz. serving (about 22 nuts) and are rich in vitamin E.
Try it: Raw or roasted, salted or unsalted, plain or flavored—there are a lot of great almond options at the supermarket. Enjoy a big handful on their own or in trail mix, cereal, and salads.
4. Nut and seed butters
The scoop: If you love the flavor of nuts, but not the crunch, consider nut butters. They’re creamy and spreadable, and yet full of all the same nutrients as their unblended counterpart. And that includes plenty of healthy fats! Beyond peanut butter, try almond, cashew, or sunflower seed butter for a plant-based dose of creamy fat (plus fiber and protein). For example, there are 16 grams of fat in two tablespoons of both PB and sunflower seed butter.
Try it: Spread 2 tablespoons on toast or eat it with fresh apple slices. Both options are simple, delicious, and nutritious.
The scoop: They may be small, but all of the countless varieties of olives are rich in fat and flavor. Just 1 oz. of green olives (about 14 olives) has 4 grams of fat.
Try it: Olives are awesome on pizza, pasta, and salads. But they also make a great addition to a cheese plate, along with some crackers and veggies.
6. Olive oil
The scoop: We all know the oil pressed from olives is a tremendous source of healthy fats. Just one tablespoon of the stuff, a go-to oil in many people’s kitchens, has 14 grams of fat.
Try it: Besides the obvious advice to cook pretty much anything with it, try drizzling olive oil over Greek yogurt with cracked pepper for a savory dip to eat with chips, pita, or crackers, or even in desserts like olive oil cake or ice cream. Not sure which kind to buy? Check out this olive oil buying-guide.
7. Ground flaxseed
The scoop: Flaxseed is a great source of those omega-3 fatty acids and packs about 8 grams of fat per ounce. Flaxseed also contains both insoluble and soluble fiber, which are good for for feeling satiated, digestive health, stabilizing blood sugar, and regular poops, as SELF has previously reported.
Try it: Sprinkle some whole or ground flaxseed on yogurt or oatmeal, scoop a spoonful into a smoothie, or put an interesting spin on a salad with a flaxseed oil-based dressing. Heck, you can even make chocolatey energy bites with this versatile little seed.
The scoop: Tuna is another type of fish that’s packed with a particularly high amount of healthy fats and omega-3s. We’re talking about both the inexpensive and conveniently canned stuff (about 5 grams in one regular can), and the kind you find at your favorite Japanese spot (about 5 grams in 3 oz., cooked).
Try it: There are lots of ways to get this fatty fish in your diet—try seared tuna steaks, tuna burgers, tuna salad on a sandwich or bed of lettuce, or tuna casserole.
10. Dark chocolate
The scoop: A 1-oz. portion of delicious dark chocolate boasts around 11 grams of fat, plus a bonus 2 grams of fiber.
Try it: You probably don’t need any help figuring out how to enjoy this decadent treat. While you could have it with something like raspberries or mix some slivers into Greek yogurt, we’re partial to dark chocolate all on its own. (Or as a thin, delectable coating for fruit like strawberries or nuts like almonds.)
The scoop: Tofu is beloved by vegetarians and vegans alike because it’s a solid source of healthy fats and plant-based protein. (What is protein? This nutrient also contributes to feelings of fullness as well as helping your muscles heal after physical exercise.) This ingredient isn’t as high in fat as some other foods on this list, but you’ll still get roughly 4 grams of fat from a 3-oz. portion of super-firm tofu.
Try it: There are basically countless ways to incorporate this deliciousness into your life. For dinner, you can throw together something like sheet pan tofu combined with veggies and chickpeas. If you want to get creative, you could also experiment with these tofu breakfast recipes—it makes for a great scramble or smoothie base.
The scoop: Since tofu’s on the list, we clearly can’t leave out the plant that is used to make it! With 4.5 grams of fat in a half cup of shelled edamame, this young soybean is also a great source of plant-based protein (9 grams a serving) and fiber (4 grams a serving).
Try it: Buy them frozen, in the pod or pre-shelled, and enjoy them boiled and salted as a tasty and filling snack, or purée them into a green-hued twist on your usual hummus. Find a way to cook with them in this list of excellent edamame recipes.
13. Sunflower seeds
The scoop: A 2-tablespoon serving of these flavorful, crunchy little guys delivers about 14 grams of fat, along with 6 grams of protein and 2 grams of fiber.
Try it: Sprinkle raw or roasted sunflower seeds on top of your next salad, try them in a batch of trail mix, or toss back a handful along with a piece of fruit for a quick snack.
14. Chia seeds
The scoop: These small but mighty seeds have fiber, protein, essential minerals, and, of course, fat—6 grams of the stuff per 2 tablespoons, including lots of omega-3 and omega-6 fatty acids.
Try it: Add a tablespoon into your smoothies or oatmeal for a quick and crunchy fat, fiber, and protein boost, or make an overnight chia seed pudding for a speedy morning meal.
The scoop: Everyone knows eggs are an inexpensive and easy source of protein. And if you don’t get rid of the yolk, they’re a great source of fat too. One extra-large whole egg contains 6 grams of fat. Sometimes people opt for egg whites only, but the yolk is packed with rich flavor and important vitamins and minerals along with the fat, such as selenium and choline. (As for cholesterol in egg yolks: The latest nutrition research has found that egg yolks can be included in a healthy diet and don’t typically impact cholesterol levels in a significant way.)
16. Full-fat dairy
The scoop: Since fat in general is satiating, the fat in protein-packed dairy is no exception. Opting for full-fat dairy can result in the type of satisfaction you might be missing with lower-fat versions. Whole milk and full-fat yogurt each contain 8 grams of fat (with 5 grams of saturated fat) per cup, plus a whole lot of richness and creaminess.
Try it: If you normally have low- or no-fat dairy, upgrade it and see how you feel. For instance, grab some full-fat Greek yogurt you can top with fruit, nuts, and granola, or have some chocolate whole milk as a post-workout snack.
17. Hemp seeds
The scoop: Hemp seeds are a lovely, underrated little seed. They have a nutty taste, creamy texture, and 15 grams of fat in a serving (3 tablespoons), plus 9 grams of protein to boot.
Try it: Sprinkle these seeds wherever you could use some extra flavor, texture, fat, and protein—oatmeal, salads, cereals, grain bowls, pasta, avocado toast, you name it.
18. Shredded coconut
The scoop: Coconut comes in many delicious forms—milk, cream, water, oil, fresh meat, and dried flakes. Sweetened or unsweetened shredded coconut flakes pack 8 grams of fat per ounce, and a lot of tropical flavor. But the other forms are similarly high in healthy fast as well.
Try it: For extra fragrant and lightly crispy coconut flakes that are delicious on pretty much everything, toast in a skillet or under the burner for a couple of minutes until light golden-brown. Keep a close eye so they don’t burn.
The scoop: When you’re thinking about fish full of healthy fats, it’s easy to forget about anchovies. One small can (2 oz.) or these briny little fishes, drained, has 4.5 grams of fat—more if you don’t completely drain them—plus a whopping 13 grams of protein.
Try it: Anchovies are fantastic on pizza, pasta, salads—anywhere you can use a salty punch.
20. Pumpkin seeds
The scoop: Pumpkin seeds, or pepitas, have 13 grams of fat per ounce—along with 7 grams of protein and quite a bit of the minerals iron, magnesium, phosphorus, copper, and manganese.
Try it: Roasted and salted pumpkin seeds are great for munching on all by themselves, sprinkled on soups and salads, or made into a pesto.
21. Macadamia nuts
The scoop: Macadamia nuts are small but mighty, and contain a whopping 22 grams of healthy fats per serving (1 oz., or 10-12 whole nuts). They’ve also got a hit of protein at 7 grams.
Try it: It’s hard to improve on a handful of raw or roasted macadamia nuts because they taste simply divine. But you could also grind some up for some macadamia-crusted fish, or try making some delicious macadamia nut butter.
22. Sesame seeds
The scoop: Sesame seeds are another itty-bitty seed that packs a huge punch in terms of healthy fats. Just one tablespoon of sesame seeds contains approximately 4.5 grams of poly- and monounsaturated fats, as well as notable quantities of minerals like calcium and phosphorus.
Try it: You can use sesame seeds anywhere you’d use any other type of seeds, from blended into smoothies to sprinkled on top of cakes. Maximize the sesame flavor of your food by using both seeds and tahini (sesame paste) at once.
The scoop: Smaller than salmon and larger than anchovies, sardines are a perfect midway point between the two fish that’s similarly rich in both protein and healthy fats. You’ll get roughly 4 grams of fat and 12 grams of protein from one-half a can of sardines, and even more healthy fats if they’re packed in olive oil.
Try it: Sardines are excellent in all the same ways you’d use another type of fish, from in pasta to on top of salads. Just be sure to remove the spines and bones with a paring knife before adding this ingredient to one of your meals.
24. Soy milk
The scoop: Just as whole soy beans and ingredients made from soy beans are rich in healthy fats, so too is soy milk. One 8-oz. cup of soy milk has roughly 3.5 grams of healthy fats as well as a fair amount of nutrients like calcium and vitamins B and D.
Try it: Where can’t you use soy milk? This plant-based dairy alternative can be added to coffee, eaten with cereal, or used to make an assortment of savory dishes, from pasta to casseroles.
The scoop: With a whopping 14 grams of fat per 1-oz. serving, peanuts are way more than just a great stadium snack.
Try it: Beyond the obvious, like eating them on their own or atop sweet treats like yogurt bowls and ice cream, peanuts are also great in savory dishes like stir-fry recipes.
Originally Appeared on SELF