Following a ketogenic diet means prioritizing fat as your primary macronutrient, but understanding which fats promote optimal health versus those that may hinder your progress is crucial. Not all fats are nutritionally equal, and choosing high-quality, nutrient-dense fat sources can make the difference between simply being in ketosis and truly thriving on a keto lifestyle.
This comprehensive guide explores the best high fat foods for keto, explaining why certain fats support your health goals while others should be limited. Whether you’re new to keto or looking to refine your fat choices, this resource will help you make informed decisions about the fats you consume daily.
Understanding Fats on the Ketogenic Diet
The ketogenic diet typically requires that 70-80% of your daily calories come from fat, with moderate protein and very low carbohydrates making up the remainder. This macronutrient distribution shifts your body into ketosis, a metabolic state where fat becomes your primary fuel source instead of glucose.
However, the quality of fats you consume significantly impacts your overall health outcomes. Healthy fats provide essential fatty acids, support hormone production, facilitate nutrient absorption, and promote cellular health. Poor-quality fats, conversely, may contribute to inflammation and increase disease risk despite fitting your keto macros.
Top Healthy High Fat Foods for Keto
1. Avocados and Avocado Oil
Avocados stand out as one of nature’s most perfect keto foods, offering approximately 15 grams of healthy fats per half avocado alongside essential nutrients like potassium, folate, and vitamins C, E, and K. The monounsaturated fats in avocados support cardiovascular health and help reduce inflammation throughout the body.
Avocado oil, with its high smoke point and neutral flavor, works excellently for both high-heat cooking and cold applications. Use it for sautéing, roasting, or as a base for homemade salad dressings and mayonnaise. The oil retains many of the whole fruit’s beneficial properties while providing a convenient way to increase fat intake.
2. Extra Virgin Olive Oil
Extra virgin olive oil represents a cornerstone of healthy fat consumption, particularly in Mediterranean dietary patterns associated with longevity and reduced chronic disease risk. Rich in oleic acid and powerful antioxidants called polyphenols, this oil supports heart health, brain function, and healthy inflammation response.
Select cold-pressed, extra virgin varieties for maximum nutritional benefit. While olive oil can withstand moderate cooking temperatures, it shines in raw applications like salad dressings, drizzled over finished dishes, or as a dipping oil for low-carb vegetables. Store it in a cool, dark place to preserve its delicate compounds.
3. Coconut Products
Coconut oil, coconut cream, and unsweetened coconut flakes provide medium-chain triglycerides (MCTs), which your body processes differently than other fats. MCTs are rapidly absorbed and converted to ketones, potentially making your transition into ketosis smoother and providing quick energy for both body and brain.
Use virgin coconut oil for cooking curries, roasting vegetables, or adding to coffee or tea. Full-fat coconut milk creates rich, dairy-free sauces and soups, while unsweetened shredded coconut adds texture and healthy fat to baked goods, trail mixes, and keto granolas.
4. Nuts and Seeds
Various nuts and seeds offer healthy fats alongside plant-based protein, fiber, vitamins, and minerals. Macadamia nuts, pecans, and walnuts are particularly keto-friendly due to their higher fat and lower carb content. Seeds like pumpkin, sunflower, chia, flax, and hemp provide omega-3 fatty acids and diverse micronutrients.
Enjoy nuts and seeds raw or lightly roasted to preserve their nutritional integrity. Create your own trail mixes, sprinkle them over salads and yogurt, blend them into smoothies, or process them into homemade nut and seed butters. Watch portion sizes, as the carbs can accumulate with larger servings.
5. Fatty Fish
Salmon, mackerel, sardines, herring, and anchovies deliver substantial amounts of omega-3 fatty acids EPA and DHA, which support brain health, reduce inflammation, and promote cardiovascular function. These fish also provide high-quality protein and important micronutrients including vitamin D, selenium, and B vitamins.
Aim for wild-caught fish when possible and incorporate fatty fish into your diet 2-3 times weekly. Bake, grill, or pan-sear fresh fish, or keep canned varieties on hand for quick salads, lettuce wraps, or mixed with avocado for an easy, nutrient-dense meal.
6. Whole Eggs
Eggs provide an excellent balance of fat and protein while offering remarkable nutritional density. The yolk contains the majority of an egg’s fat content along with vitamins A, D, E, and K, B vitamins, choline, and antioxidants that support eye health. One large egg contains approximately 5 grams of fat and 6-7 grams of protein.
Prepare eggs in numerous ways to prevent monotony: scrambled with butter, hard-boiled for convenient snacks, poached over sautéed greens, or made into frittatas loaded with low-carb vegetables. Choose pasture-raised eggs when available for optimal nutrient content.
7. Full-Fat Dairy Products
For those who tolerate dairy well, full-fat versions of cheese, Greek yogurt, heavy cream, and butter provide satisfying fat sources with varying amounts of protein and beneficial probiotics. These products contain conjugated linoleic acid (CLA) and fat-soluble vitamins that support various aspects of health.
Opt for unsweetened, full-fat Greek yogurt and flavor it yourself with keto-friendly additions. Use heavy cream in coffee or to create rich sauces. Choose grass-fed butter when possible, as it contains higher levels of omega-3s and vitamin K2. Hard and soft cheeses add flavor and fat to countless keto dishes.
8. MCT Oil
Medium-chain triglyceride oil is a concentrated source of the specific fats found in coconut oil. Many keto dieters use MCT oil to increase ketone production, enhance mental clarity, and boost energy levels. It’s flavorless and easily added to beverages, smoothies, or salad dressings.
Start with small amounts (1 teaspoon) and gradually increase to avoid digestive discomfort. MCT oil shouldn’t be used for cooking due to its low smoke point. Instead, add it to finished foods or beverages. Some people enjoy MCT oil in their morning coffee blended with butter or ghee for sustained energy.
9. Olives
Whole olives provide healthy monounsaturated fats along with vitamin E, antioxidants, and anti-inflammatory compounds. Both green and black olives fit well into a ketogenic diet, offering convenience as portable snacks or flavor-packed additions to salads, vegetable dishes, and charcuterie boards.
Different olive varieties provide unique flavor profiles, from mild and buttery to bold and briny. Experiment with Kalamata, Castelvetrano, or Spanish olives. Make olive tapenade by blending olives with capers, garlic, and olive oil for a versatile condiment that adds fat and flavor to many dishes.
10. Nut and Seed Butters
Natural nut and seed butters deliver concentrated nutrition in spreadable form. Almond butter, macadamia butter, tahini, and sunflower seed butter provide healthy fats along with protein, fiber, and various micronutrients. These versatile ingredients work in both sweet and savory keto applications.
Select varieties with minimal ingredients—ideally just nuts or seeds and perhaps salt. Avoid products with added sugars or hydrogenated oils. Use nut butters as dips for celery or low-carb vegetables, blend them into smoothies, incorporate them into fat bombs, or enjoy them by the spoonful when you need quick energy.
11. Dark Chocolate and Cacao
High-quality dark chocolate (85% cacao or higher) and raw cacao nibs provide satisfying fat alongside antioxidants, minerals like magnesium and iron, and compounds that support mood and cognitive function. The fat content and minimal sugar make dark chocolate an acceptable keto indulgence when consumed mindfully.
Cacao nibs offer unsweetened chocolate flavor with substantial fiber and fat. Add them to keto baked goods, sprinkle them on yogurt, or blend them into smoothies. When choosing chocolate bars, read labels carefully to ensure minimal carbohydrates and avoid products with added sugars or low cacao percentages.
12. Grass-Fed Meat and Poultry
While not pure fat sources, fattier cuts of grass-fed beef, lamb, and dark-meat poultry provide substantial fat alongside protein. Grass-fed options typically contain better omega-3 to omega-6 ratios and higher levels of certain nutrients compared to conventional grain-fed alternatives.
Choose ribeye, chuck roast, lamb shoulder, or chicken thighs with skin. The rendered fat from these meats can be saved and used for cooking other foods. Don’t fear the fat on meat—it provides satiety, flavor, and helps you meet your keto macronutrient targets.
How to Incorporate Healthy Fats Throughout Your Day
Breakfast Ideas
Start your day with eggs cooked in butter or coconut oil, topped with sliced avocado and a sprinkle of cheese. Alternatively, try full-fat Greek yogurt layered with nuts, seeds, and a small amount of berries. Bulletproof-style coffee with grass-fed butter or MCT oil provides another popular high-fat breakfast option.
Lunch and Dinner
Build meals around fatty fish or well-marbled meats accompanied by non-starchy vegetables roasted in olive oil or butter. Dress salads generously with oil-based dressings made from avocado oil or extra virgin olive oil. Add avocado slices, olives, nuts, or cheese to increase the fat content of any meal.
Snacks and Small Meals
Keep convenient high-fat snacks available: hard-boiled eggs, cheese cubes, nut butter on celery, olives, or homemade fat bombs made from coconut oil, nut butter, and cocoa powder. These options help you maintain energy and satiety between main meals.
Fats to Limit or Avoid on Keto
Artificial Trans Fats
Trans fats created through industrial hydrogenation processes significantly increase cardiovascular disease risk and promote inflammation. These harmful fats appear in many processed foods including commercial baked goods, margarine, shortening, and packaged snacks.
Check ingredient labels for “partially hydrogenated oils” and avoid products containing this ingredient. While many countries have banned or restricted artificial trans fats, they may still appear in certain processed foods, making label-reading essential.
Highly Processed Vegetable Oils
Industrial seed oils like soybean, corn, cottonseed, safflower, and sunflower oils undergo extensive processing and contain disproportionately high omega-6 fatty acids. When consumed in excess, these oils may promote inflammation and oxidative stress.
While not as harmful as trans fats, limiting these oils supports better overall health. They’re prevalent in processed foods, restaurant meals, and commercial salad dressings. Focus instead on olive oil, avocado oil, and coconut oil for your primary cooking and dressing needs.
Processed Meats
While processed meats like bacon, sausage, hot dogs, and deli meats technically fit keto macros, frequent consumption correlates with increased health risks. These products often contain preservatives, excessive sodium, and inflammatory compounds formed during processing.
Enjoy processed meats occasionally rather than making them dietary staples. When you do choose them, select high-quality versions from grass-fed animals without added sugars, fillers, or artificial ingredients. Prioritize fresh, minimally processed meats for the majority of your protein and fat intake.
Deep-Fried Foods
Foods fried in low-quality oils absorb substantial amounts of fat, but not the kind that supports your health. Commercial frying oils often contain trans fats and oxidized compounds that form when oils are heated to very high temperatures repeatedly.
Instead of deep-frying, prepare crispy foods by pan-frying in stable fats like coconut oil or ghee, or use air-frying techniques. These methods achieve satisfying textures without the detrimental effects of deep-fried foods cooked in industrial oils.
Tips for Choosing Quality Fat Sources
Read Labels Carefully
Not all products marketed as keto-friendly contain high-quality fats. Examine ingredient lists for hydrogenated oils, added sugars, and inflammatory ingredients. The fewer and more recognizable the ingredients, the better the product typically is for your health.
Prioritize Whole Food Sources
Whenever possible, obtain fats from minimally processed whole foods rather than extracted oils or processed products. Whole foods provide fat along with complementary nutrients like protein, fiber, vitamins, minerals, and beneficial plant compounds that work synergistically to support health.
Consider Source and Quality
The quality of animal products depends partly on how the animals were raised. Grass-fed, pasture-raised, and wild-caught options generally provide better fatty acid profiles and higher nutrient density compared to conventional alternatives. While sometimes more expensive, these products offer superior nutritional value.
Store Fats Properly
Many healthy fats are sensitive to heat, light, and oxygen, which can cause oxidation and rancidity. Store nuts, seeds, and their butters in cool, dark places or refrigerate them. Keep oils in dark glass bottles away from heat sources. Purchase smaller quantities of delicate oils to ensure freshness.
Balancing Fat Types on Keto
While increasing total fat intake on keto, aim for variety among fat types. Include sources of monounsaturated fats (avocados, olives, certain nuts), saturated fats (coconut, grass-fed dairy, fatty meats), and omega-3 fatty acids (fatty fish, walnuts, flax, chia). This diversity ensures you receive different fatty acids with complementary health benefits.
The ratio of omega-6 to omega-3 fatty acids deserves particular attention. Modern diets typically contain excessive omega-6 relative to omega-3, potentially promoting inflammation. Emphasize omega-3-rich foods and minimize high omega-6 sources like processed seed oils to support a healthier balance.
Common Mistakes with Fats on Keto
Not Eating Enough Fat
Some people transitioning to keto struggle to consume sufficient fat, especially if they’ve followed low-fat dietary approaches previously. Inadequate fat intake can leave you feeling hungry, low-energy, and unable to maintain ketosis effectively. Don’t fear fat—it’s your primary fuel source on this diet.
Focusing Only on Macros
While meeting your fat macro is important, the quality of those fats matters tremendously for long-term health. You could theoretically hit your keto macros eating deep-fried foods and processed meats, but this approach doesn’t support optimal wellness. Prioritize nutrient-dense whole food fat sources.
Overconsumbing Fat
Conversely, some people consume excessive fat beyond what their bodies need, potentially stalling weight loss if that’s their goal. Fat is calorically dense at 9 calories per gram, so portions still matter. Listen to your hunger signals and adjust fat intake based on your individual needs and goals.
Frequently Asked Questions About Keto Fats
How Much Fat Should I Eat on Keto?
Fat intake varies based on individual factors including body composition, activity level, and goals. Generally, aim for 70-80% of calories from fat, but use hunger and satiety as guides. If trying to lose weight, your body can use stored fat for some of your fat “intake,” potentially requiring slightly less dietary fat.
Can I Eat Too Much Fat on Keto?
Yes, overconsumption of any macronutrient can impede weight loss goals. While fat is your primary fuel source on keto, eating beyond your caloric needs—even healthy fats—can prevent body fat utilization. Fat provides satiety, but mindful portions still matter depending on your objectives.
Are Saturated Fats Healthy on Keto?
Current research suggests that saturated fats from whole food sources like coconut, grass-fed dairy, and unprocessed meats can be part of a healthy ketogenic diet. However, balance is key. Include saturated fats alongside monounsaturated and omega-3 fats for optimal health outcomes.
What About Cholesterol When Eating High Fat?
Many people experience improved cholesterol markers on keto, including increased HDL cholesterol and reduced triglycerides. However, responses vary individually. Some people see temporary increases in LDL cholesterol. If you have concerns about cholesterol, work with a healthcare provider to monitor your levels and adjust your approach if needed.
Building Your Healthy High-Fat Keto Lifestyle
Successfully following a ketogenic diet requires thoughtful selection of high-quality fat sources that nourish your body while supporting ketosis. By emphasizing whole food fats like avocados, olives, nuts, seeds, fatty fish, and eggs while minimizing processed and artificial fats, you create a foundation for both short-term success and long-term health.
Remember that the ketogenic diet isn’t simply about eating high fat—it’s about choosing the right fats that provide essential nutrients, support cellular function, reduce inflammation, and help you feel your best. Take time to experiment with different fat sources, preparation methods, and combinations to discover what works best for your body, preferences, and lifestyle.
As with any significant dietary change, consider consulting with a healthcare provider or registered dietitian, especially if you have existing health conditions or concerns. They can help you personalize your approach to ensure you’re meeting your nutritional needs while safely pursuing your health goals on a ketogenic diet.
By making informed choices about the fats you consume and focusing on nutrient-dense, whole food sources, you’ll be well-equipped to thrive on your ketogenic journey while building lasting habits that support your overall wellness.
Sources:
- USDA FoodData Central – National Agricultural Library
- PubMed Central – National Institutes of Health
- Nutrition.gov – USDA Nutrition Information
- Office of Dietary Supplements – National Institutes of Health
- U.S. Food and Drug Administration
⚕️ Medical Disclaimer
This content is for informational purposes only and does not constitute medical advice. The information provided has not been evaluated by the Food and Drug Administration (FDA) and is not intended to diagnose, treat, cure, or prevent any disease.
Always consult with a qualified healthcare professional before making any changes to your diet, taking supplements, or starting any health regimen. Individual results may vary.