Fat Food List: A Detailed Guide Of Foods To Eat And Avoid

Shweta kumari

June 8, 2023

Fat is a macronutrient that provides energy, aids in the absorption of fat-soluble vitamins, and contributes to various bodily functions. Understanding the fat content of our food choices is crucial for maintaining a healthy and balanced diet. While fat is an essential nutrient, consuming excessive amounts of fats can contribute to weight gain, heart disease, and other health issues. By being aware of the fat content of different foods, we can make informed decisions about what to include in our meals.

The purpose of this article is to present a comprehensive list of fat-containing foods that can serve as a reference for individuals who want to be mindful of their fat intake. By categorising foods based on their fat content, we aim to help readers make healthier choices and strike a balance between enjoying flavourful options and maintaining overall well-being.

Good Fat and Bad Fat: The Difference 

When it comes to dietary fat, it’s important to distinguish between good fats and bad fats. 

I. Good Fats (Healthy Fats) 

Good fats, also known as healthy fats, are beneficial for our health when consumed in moderation. These fats provide essential nutrients, support brain function, help absorb vitamins, and contribute to heart health. Examples of good fats include monounsaturated fats and polyunsaturated fats.

Monounsaturated Fats: Research shows that these fats are liquid at room temperature and can help lower LDL cholesterol (the “bad” cholesterol) levels while maintaining or even increasing HDL cholesterol (the “good” cholesterol) levels. 

Sources of monounsaturated fats include:

  • Avocados
  • Olives and olive oil
  • Nuts (such as almonds, cashews, and peanuts)
  • Seeds (such as pumpkin seeds and sesame seeds)

Polyunsaturated Fats: These fats are also liquid at room temperature and are beneficial for heart health when consumed in moderation. Polyunsaturated fats include two essential fatty acids: omega-3 and omega-6. 

Sources of polyunsaturated fats include:

  • Fatty fish (such as salmon, mackerel, and sardines)
  • Flaxseeds and chia seeds
  • Walnuts
  • Soybean oil and corn oil

II. Bad Fats (Unhealthy Fats)

Bad fats, also referred to as unhealthy fats, should be limited in our diet. These fats can increase the risk of heart disease, raise cholesterol levels, and contribute to weight gain. Saturated fats and trans fats are commonly considered bad fats.

Saturated Fats: As per studies, these fats are solid at room temperature and can raise LDL cholesterol levels, increasing the risk of heart disease. 

Saturated fats are commonly found in:

  • Animal products (such as fatty cuts of meat, poultry with skin, butter, and full-fat dairy products)
  • Tropical oils (such as coconut oil and palm oil)

Trans Fats: Trace concentrations of trans fats occur naturally, but large amounts are found in some processed foods through a process called hydrogenation. They are particularly unhealthy and have been strongly linked to an increased risk of heart disease. Trans fats are often found in:

  • Processed and packaged foods (such as fried foods, cookies, pastries, and snack foods)
  • Some margarine and shortenings

Read More: Types Of Fats: A Comprehensive Guide

High-Fat Foods to Avoid

In order to maintain a healthy diet and minimize the intake of unhealthy fats, it is important to be aware of high-fat foods that should be limited or avoided. These foods tend to be high in saturated fats, trans fats, or both, which can contribute to negative health outcomes when consumed in excess. 

Here are some examples of high-fat foods that are best to avoid or consume sparingly. 

1. Fried Foods

Deep-fried foods are often high in unhealthy fats due to the cooking process. They absorb large amounts of oil, increasing their fat content. Examples include:

  • French fries and chips 
  • Fried chicken and fish
  • Onion rings
  • Namkeens

2. Processed Meats

Processed meats are typically high in saturated fats and can also contain added trans fats. These meats are often preserved by smoking, curing, or salting. Examples include:

  • Sausages
  • Hot dogs
  • Bacon
  • Deli meats (ham, turkey, salami)

3. Full-Fat Dairy Products

While dairy products can be a valuable source of nutrients, full-fat options can be high in saturated fats. It is recommended to choose low-fat or non-fat alternatives when possible. Examples include:

  • Whole milk
  • Full-fat cheese
  • Butter
  • Cream

4. Commercial Baked Goods

Many commercially baked goods, such as pastries, cookies, and cakes, are often made with unhealthy fats like butter, shortening, or margarine. These fats can significantly increase the calorie and fat content of these products.

5. High-Fat Condiments

Some condiments are high in unhealthy fats, primarily due to added oils or saturated fats. It is advisable to use these condiments sparingly or seek healthier alternatives. Examples include:

  • Mayonnaise
  • Creamy salad dressings
  • Tartar sauce
  • Butter-based spreads

Moderately Fatty Foods

Moderately fatty foods are those that contain a moderate amount of fat but still offer nutritional value and health benefits. While they should be consumed in moderation, these foods can provide essential nutrients and contribute to a well-balanced diet.

Examples of Moderately Fatty Foods Including moderately fatty foods in your diet can add flavour, texture, and important nutrients. 

Here are some examples of moderately fatty foods:

1. Nuts and Seeds

Nuts and seeds are rich in monounsaturated and polyunsaturated fats, which are beneficial for heart health. They also provide protein, fibre, vitamins, and minerals.

  • Almonds
  • Walnuts
  • Cashews
  • Chia seeds
  • Flaxseeds
  • Pumpkin seeds

2. Avocados

Avocados are a great source of monounsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease. They are also packed with vitamins, minerals, and fibre.

3. Cheese

Cheese, although high in saturated fats, can be consumed in moderation as a source of calcium, protein, and vitamins. Opting for lower-fat varieties or consuming smaller portions can help manage fat intake.

4. Dark Chocolate

Dark chocolate with a high cocoa content is a delicious treat that can provide antioxidants and monounsaturated fats. It’s important to choose dark chocolate with minimal added sugars and consume it in moderation.

5. Whole Eggs

Eggs often avoided due to their cholesterol content, can be part of a healthy diet when consumed in moderation. They are a good source of protein, vitamins, and minerals. The majority of the fat in eggs is unsaturated.

Remember that moderation is key when incorporating moderately fatty foods into your diet. Be mindful of portion sizes and consider balancing these foods with other nutritious options to maintain a healthy eating pattern.

Healthy Fats and Sources

Healthy fats play a crucial role in our overall health and well-being. They provide essential fatty acids, aid in nutrient absorption, support brain function, and help maintain healthy skin and hair. It is important to incorporate healthy fats into our diet while being mindful of portion sizes to reap their benefits.

1. Olive Oil

Olive oil is rich in monounsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease. It is commonly used in cooking, dressings, and dips.

2. Fatty Fish (Salmon, Mackerel, Sardines)

Fatty fish are excellent sources of omega-3 fatty acids, which have been shown to promote heart health, reduce inflammation, and support brain function. Aim to include fatty fish in your diet at least twice a week.

3. Nuts and Seeds

Nuts and seeds are packed with healthy fats, including monounsaturated and polyunsaturated fats, as well as fibre, vitamins, and minerals. Incorporate a variety of nuts and seeds such as almonds, walnuts, chia seeds, and flaxseeds into your meals or enjoy them as snacks.

4. Coconut Oil

Coconut oil contains medium-chain triglycerides (MCTs), which are a unique type of fatty acid. While it is high in saturated fat, some studies suggest that the MCTs in coconut oil may have health benefits, including increased energy expenditure and potential appetite suppression. However, it is advisable to use coconut oil in moderation due to its high-calorie content.

5. Nut Butter

Nut butter, such as peanut butter or almond butter, provides a source of healthy fats and can be a nutritious addition to your diet. Look for natural nut butter without added sugars or hydrogenated oils.

It is essential to note that while these fats are considered healthy, they should still be consumed in moderation. They are calorie-dense, and portion control is important to maintain a balanced diet. Incorporate these healthy fats into your meals and snacks while also focusing on a diverse range of other nutritious foods.

Tips for Making Healthier Food Choices

Cooking Methods to Reduce Fat Content

Opt for healthier cooking methods such as grilling, baking, steaming, or broiling instead of deep frying or pan-frying. Use non-stick cookware or cooking sprays to minimize the need for added fats during cooking.

Reading Nutrition Labels

Pay attention to the serving size and the fat content per serving listed on nutrition labels and look for foods labelled “low-fat,” “reduced-fat,” or “fat-free” as they typically have lower fat content. Check the ingredients list for unhealthy fats such as saturated fats and trans fats, and avoid foods with high amounts of these fats.

Incorporating a Variety of Foods

Include a wide range of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals. Experiment with different herbs, spices, and flavourings to enhance the taste of dishes without relying on high-fat ingredients. Choose whole foods over processed foods whenever possible, as they tend to contain fewer unhealthy fats and more nutrients.

HealthifyMe Suggestion 

Fats are a type of nutrient obtained through food. It is necessary to consume some fat, but too much might be hazardous. The fats you consume provide your body with the energy it requires to function properly. During an activity, your body burns calories from the carbohydrates you’ve consumed. However, after 20 minutes, activity relies on calories from fat to keep you going. Fats help to maintain your skin and hair healthy and aid in the absorption of fat-soluble vitamins such as A, D, E, and K. Unsaturated fats, such as walnuts, olive oil, pumpkin seeds, flax seeds, fatty fish, and so on, are known to be beneficial fats. Unsaturated fats, such as those found in chips, burgers, and fries, are known to be unhealthy fats to consume.


In conclusion, understanding the role of fat in our diet and making informed choices about the types and amounts of fat we consume is essential for maintaining a healthy lifestyle. By differentiating between good fats and bad fats, we can prioritize incorporating healthy fats like monounsaturated and polyunsaturated fats into our meals. Avoiding or limiting high-fat foods that are high in saturated fats and trans fats is crucial for reducing the risk of heart disease and other health problems. By practising portion control, opting for healthier cooking methods, reading nutrition labels, and incorporating a variety of nutritious foods, we can make positive changes to our diet and promote overall well-being. Remember, small changes can lead to big improvements in our health.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here

Frequently Asked Questions (FAQs)

Q. Which foods are high in fat? 

Foods that are high in fat include:

  • Oils (such as olive oil, coconut oil, and palm oil)
  • Butter and margarine
  • Full-fat dairy products (such as whole milk, cheese, and cream)
  • Fatty cuts of meat (like beef, pork, and lamb)
  • Processed and fried foods (such as fast food, potato chips, and pastries)

Q. What fruit is high in fat?

Most fruits are low in fat, but there are a few exceptions. Avocado is a fruit that is high in healthy monounsaturated fats. It’s an excellent source of healthy fats, vitamins, and minerals.

Q. What vegetable is high in fat? 

Vegetables are generally low in fat, but some do contain small amounts. Examples of vegetables that have higher fat content include:

  • Olives and olive oil (technically a fruit)
  • Coconuts and coconut oil

Q. Are eggs high in fat?

Eggs do contain fat, but the majority of it is unsaturated fat, which is considered healthy. One large egg contains about 6.5 grams of fat, mostly found in the yolk. However, eggs are also a good source of protein and other essential nutrients.

Q. How can I eat more fat? 

If you’re looking to increase your fat intake, focus on incorporating healthy fats into your diet, such as:

  • Avocados
  • Nuts and seeds
  • Fatty fish (like salmon, mackerel, and sardines)
  • Olive oil and coconut oil
  • Nut butter

Q. How can I increase my body fat? 

Increasing body fat is not recommended for everyone, as excessive body fat can lead to various health issues. However, if you’re underweight or have specific dietary needs, it’s best to consult with a healthcare professional or a registered dietitian who can provide personalized guidance on how to safely and healthily increase your body fat through a balanced diet and appropriate exercise.

Reference Links

  1. The Skinny on Fats:,of%20saturated%20and%20trans%20fats.
  1. Saturated Fatty Acids and Risk of Coronary Heart Disease: Modulation by Replacement Nutrients:
  1. Trans fats: What physicians should know:

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