The 17 Best Sources of Fat

I am definitely a huge proponent of low-carb and ketogenic diets, which mean that the majority of the calories are coming from protein and fat, plus all the vegetables you want. It seems to be easier to get more than enough protein from this diet, but I’ve found that many individuals (including myself) have a harder time taking in enough fat. Fat is an essential macronutrient meaning we must get it from our diet to live, and to live well! It also helps to keep us full because it is highly satiating, and it adds great taste to meals.

Below lists our favorite and best sources of fat:

1. Grass-fed butter

First of all, grass-fed butter is incredibly different from conventional butter. This is because grass-feeding means the cows are free to roam on pasture and to get all of their nutrition from eating grasses and plants. Cows that are not grass-fed are fed grains and other processed food products to fatten them up quickly.

Grass-fed butter is packed with vitamins and nutrients, including omega-3 fatty acids. We use grass-fed butter everyday to make Bulletproof coffee (see benefits of this here) and we add it to steamed vegetables. Read more about grass-fed butter here.


1 Tbsp has about 12 grams of fat

2. Coconut oil

Coconut oil is rich in medium chain triglycerides, which is a special type of fat that is processed in the body more quickly to be used for energy rather than to be stashed away in fat stores. Benefits of coconut oil range from helping with weight loss to improving cognitive function. Read more about the benefits of coconut oil here.


1 Tbsp has about 14 grams of fat

3. MCT oil

MCT oil means this oil is purely comprised of “medium chain triglycerides” found in coconut oil. It is basically taking the best part of coconut oil and concentrating it to make this oil. Our favorite is Brain Octane Oil made by Bulletproof, which is purely one type of medium chain triglyceride called caprylic acid that has been found to metabolize the most efficiently of the MCTs – meaning you get the greatest benefit of energy, concentration, and fat burning potential. We add this type of oil to our coffee everyday, it is flavorless so you don’t have to worry about it changing the delicious taste of your coffee.


1 Tbsp has about 14 grams of fat

4. Coconut butter

Very similar to coconut oil, coconut butter has slightly less fat but also has a couple grams of fiber and about a gram of protein per tablespoon which is excellent. Coconut butter is harder in texture as well, whereas coconut oil is liquid.


1 Tbsp has about 10 grams of fat

5. Coconut flakes

This is referring to unsweetened coconut flakes, which are high in fat and fiber and are super delicious. Coconut flakes are a great way to add more volume and texture to food.


1/4 cup has about 10 grams of fat

6. Eggs

Eggs are both high protein and high fat, which is why we LOVE eggs. Go for organic and or pastured always when possible. All the fat and nutrients come from the yolk, so don’t skip the yolk or else you will miss out on the best and healthiest part.


1 egg has 5 grams of fat

7. Flax seeds

Flax seeds are actually very high in fat and fiber are a great way to add both fat and fiber to your meals. It is important to grind the flax seeds right before using because if you grind them too early or buy them already ground, they are going to lose many of their nutrients.


2 Tbsp has about 12 grams of fat

8. Avocado

Whether you like slices of avocado or making guacamole, nobody can deny the benefits of avocado – plus it tastes great! Avocado is packed with heart-health monounsaturated fats, which everyone agrees is great for you. Read more about the health benefits of avocado here.


1/4 cup (mashed) has about 8 grams of fat

9. Chia seeds

Chia seeds pack a punch for just a small amount and virtually no-carb! 1 Tbsp of chia seeds has about 4 grams of fat and 4 grams of fiber. Chia seeds are also flavorless and you can literally add them to anything – sometimes I add them to eggs or even coffee!


1 Tbsp has 4 grams of fat

10. Olive oil

The highest quality olive oil is extra-virgin. “Virgin” means the oil came from crushing and pressing the olives without any use of chemicals or hot temperatures which can degrade the health benefits of the oil. “Extra” means that the the olives have been treated with even greater care to produce the oil. Extra-virgin olive oil also tastes the best because it hasn’t been chemically altered and retains the most of the olive taste. Read more about olive oil here.


1 Tbsp has about 14 grams of fat

11. Salmon

All types of fatty fish including sardines and mackerel are great sources of healthy fat. Our favorite fatty fish is salmon, which is packed not only with fat and protein, but also a variety of nutrients. Always go for wild caught salmon to get the greatest health benefits. Read more about the different types of fish here.


1/2 cup has about 7 grams of fat

12. Bacon

Bacon is gluten-free, dairy-free, carb-free and packed with protein and fat. Just a small amount will add a ton of flavor to both sweet and savory meals. Bacon is definitely a controversial food, and it’s best to get the least processed type of bacon you can find. To get the greatest benefits of bacon the best is to buy directly from a farm, otherwise, look for non-cured, no sugar added, and organic bacon. 


1-piece has about 3 grams of fat

13. Cacao nibs

Cacao nibs look like chocolate chips but they taste very bitter with a mild chocolate taste. Cacao is very high in antioxidants, which help to fight off cellular damage and keep you healthy. Add cacao to smoothies or healthy baked treats.


2 Tbsp has about 7 grams of fat

14. Cheese

This means non-processed, full-fat cheeses. If you don’t have a problem with dairy, cheese can be a great source of fat as well as protein. If you have a little trouble with eating dairy, go for low lactose containing cheeses which include aged cheese, parmesan, cheddar, and swiss. Note that health benefits of cheese pertain to REAL cheese, no fake cheeses here.


2 Tbsp has about 9 grams of fat 

15. Nuts

Our favorite healthy nuts are almonds, but basically all nuts have health benefits. Be sure to consume raw nuts and avoid all processed types including roasted or smoked. We also recommend going for non-salted because the salt can sometimes make you eat way more nuts than you had meant to. A good rule of thumb is to stick to 1/4 a cup of nuts at a time, or about 28 almonds.


1/4 cup has about 17 grams of fat

16. Chicken thigh

If you tend to only go for chicken breast, it’s time to switch it up! Chicken thigh is higher in fat compared to chicken breast, and for this reason it has a ton of good flavor. Chicken breast is also great for you, but it is not a good source of fat. Always choose organic when possible to get the greatest health benefits and to prevent consuming products that have been treated with antibiotics.


1/2 cup has about 11 grams of fat

17. Grass-fed beef

Grass-fed beef comes from cows that grazed on pasture and received all of their nutrition from grasses and plants. This is in contrast to other types of beef that have been fed processed foods to fatten them up quickly. Grass-feeding vastly increases the quality of the beef, notably its fat quality – it increases omega-3 content and CLA (another very healthy fat). Not only is grass-fed beef better for you, you will also be able to tell the difference in the taste! Read more about the many benefits of grass-fed beef here.


1/2 cup has about 11 grams of fat

Main takeaway…

There are many great sources of fat that you can use to make healthy, high nutrient, and high fat snacks and meals.



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