Top 10 High-Fat Foods

Lipids are essential macronutrients for our bodies, playing a vital role in providing energy, absorbing vitamins, and protecting organs. However, it's crucial to opt for foods rich in healthy fats to maintain a balanced diet. In this article, we present to you the top 10 high-fat foods, ranked in descending order of their lipid content per 100g, while highlighting their nutritional value and health benefits.


Avocado (15g of fats per 100g)

The avocado is a superb provider of healthy fats, primarily in the form of monounsaturated fatty acids. These unsaturated fats contribute to cardiovascular health by lowering LDL cholesterol levels. Moreover, avocados are abundant in fiber, vitamins C, E, and K, potassium, and antioxidants.

Macadamia nuts (76g of fats per 100g)

Macadamia nuts are among the nuts with the highest fat content, primarily consisting of monounsaturated fatty acids. They offer benefits for heart health and assist in lowering inflammation in the body. Macadamia nuts are also a good source of fiber, magnesium, and B vitamins.

Chia seeds (30g of fat per 100g)

Chia seeds are abundant in lipids, primarily in the form of omega-3 fatty acids. These essential fatty acids promote brain health, alleviate inflammation, and bolster the immune system. Chia seeds are also packed with fiber, protein, antioxidants, and minerals.

Olive oil (100g of fat per 100g)

Olive oil is a rich source of beneficial lipids, especially oleic acid, a monounsaturated fatty acid, which is known for its anti-inflammatory and heart-protective properties. This oil can be employed in salads, marinades, or low-temperature cooking.

Salmon (13g of fats per 100g)

Salmon is a fatty fish abundant in omega-3 fatty acids like EPA and DHA. These essential fatty acids contribute positively to cardiovascular health, brain function, and inflammation reduction. Additionally, salmon serves as a valuable source of high-quality protein.


Coconut (33g of fat per 100g)

Coconut is abundant in saturated fats, yet these fats primarily consist of medium-chain triglycerides (MCTs), which undergo a distinct metabolic process within the body. MCTs can serve as a rapid energy source and are less likely to be stored as fat. Additionally, coconut provides fiber and antioxidants.

Almonds (49g of fat per 100g)

Almonds are a superb source of healthy fats, primarily consisting of monounsaturated fatty acids. They are also abundant in fiber, vitamin E, magnesium, and antioxidants. Almonds can promote heart health and aid in weight management.

Flaxseeds (42g of fat per 100g)

Flaxseeds are abundant in omega-3 fatty acids, especially alpha-linolenic acid (ALA). These essential fatty acids provide benefits for heart health, brain health, and inflammation reduction. Flaxseeds are also a rich source of both soluble and insoluble fibers.


Almond butter (50g of fats per 100g)

Almond butter is a tasty reservoir of healthy fats, abundant in monounsaturated fatty acids. It also serves as a substantial protein and fiber source, alongside housing B vitamins and minerals like magnesium and iron. Almond butter is versatile, fitting perfectly as a spread or an addition to smoothies.

Coconut oil (100g of fats per 100g)

Coconut oil is abundant in saturated fats, primarily composed of medium-chain triglycerides (MCTs). These fats are swiftly metabolized into energy by the body and may contribute to a sense of fullness. Coconut oil can be employed for high-temperature cooking, baking, or incorporated into smoothies.


Lipids are an essential macronutrient for our bodies, but it's crucial to choose sources of healthy fats to maintain a balanced diet. Foods like avocado, macadamia nuts, chia seeds, and olive oil provide beneficial fats for health, contributing to heart health, brain health, and inflammation reduction. Incorporate these foods into your diet to enjoy their benefits while maintaining optimal nutritional balance. Always consult a healthcare professional or nutritionist for personalized dietary advice.

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