High Fat Low Carb Foods: 5 Satisfying Options for Your Diet

Are you looking for delicious high fat low carb foods that can help you achieve your health goals? Whether you’re following a ketogenic diet, reducing carbohydrate intake for weight management, or simply want to incorporate more nutrient-dense foods into your meals, choosing the right high fat options is essential for success and satisfaction.

The low carb lifestyle has gained tremendous popularity due to its potential benefits for weight loss, blood sugar control, and overall metabolic health. One of the most appealing aspects of this approach is that you don’t have to sacrifice flavor or feel deprived. In fact, many of the most satisfying and nutrient-rich foods are naturally high in healthy fats and low in carbohydrates.

In this comprehensive guide, we’ll explore five exceptional high fat low carb foods that can become staples in your diet. These foods not only fit perfectly into a low carb eating pattern but also provide essential nutrients, promote satiety, and support your overall health goals.

What Makes a Food High Fat and Low Carb?

Before diving into specific foods, it’s important to understand what qualifies as a high fat low carb option. Generally, foods that contain minimal carbohydrates (typically under 10 grams per serving) while providing substantial amounts of healthy fats fall into this category. Some foods are even considered high fat no carb foods, containing virtually zero carbohydrates.

The key is focusing on whole, unprocessed foods that deliver quality fats such as monounsaturated fatty acids, polyunsaturated fatty acids, and even some saturated fats from natural sources. These fats play crucial roles in hormone production, nutrient absorption, brain function, and cellular health.

1. Grass-Fed Butter and Full-Fat Dairy Products

Butter has reclaimed its place as a nutritious food, particularly among those following low carbohydrate eating patterns. Once vilified in dietary guidelines, butter and other full-fat dairy products are now recognized for their nutritional value when consumed as part of a balanced diet.

Grass-fed butter stands out among dairy options due to its superior nutrient profile. Butter from grass-fed cows contains higher levels of omega-3 fatty acids, conjugated linoleic acid (CLA), and fat-soluble vitamins including vitamin A, vitamin D, and vitamin K2. These nutrients support various aspects of health, from immune function to bone health.

A single tablespoon of butter contains approximately 100 calories, 11 grams of fat, and essentially zero carbohydrates, making it an ideal high fat no carb food. The fat composition includes both saturated and monounsaturated fatty acids, which provide energy and support various bodily functions.

Other high fat dairy products worth incorporating include:

• Full-fat cheese: Rich in protein, calcium, and fat with minimal carbs
• Heavy cream: Contains less than 1 gram of carbs per tablespoon with high fat content
• Greek yogurt (full-fat): Provides protein and probiotics with moderate carb content
• Cream cheese: Versatile ingredient with less than 1 gram of carbs per ounce

When selecting dairy products, opt for organic, grass-fed options when possible, and remember that while butter is nutritious, it should complement meals rather than replace them entirely.

2. Nuts and Nut Butters

Nuts represent some of the most nutrient-dense high fat low carb foods available. Packed with healthy fats, protein, fiber, vitamins, and minerals, nuts provide exceptional nutritional value while keeping carbohydrate counts relatively low.

Different nuts offer varying macronutrient profiles, but most are excellent sources of monounsaturated and polyunsaturated fats. These healthy fats support cardiovascular health, reduce inflammation, and help maintain stable blood sugar levels. Nuts also contain vitamin E, magnesium, selenium, and other essential micronutrients that contribute to overall wellness.

Research consistently demonstrates that regular nut consumption is associated with numerous health benefits, including reduced risk of heart disease, improved cholesterol levels, better weight management, and enhanced longevity.

The best low carb nuts include:

• Macadamia nuts: The lowest in carbs with about 2 grams net carbs per ounce and 21 grams of fat
• Pecans: Approximately 1 gram net carbs per ounce with 20 grams of fat
• Brazil nuts: About 1 gram net carbs per ounce, rich in selenium
• Walnuts: Around 2 grams net carbs per ounce, high in omega-3 fatty acids
• Almonds: Approximately 3 grams net carbs per ounce with good protein content

Nut butters made from these nuts can be equally beneficial, but it’s crucial to choose varieties with no added sugars or processed oils. Look for nut butters with ingredients lists that include only nuts and perhaps a small amount of salt. Almond butter, macadamia nut butter, and natural peanut butter (technically a legume) are excellent choices for spreading on low carb vegetables or eating by the spoonful.

One serving (about 1 ounce or a small handful) of mixed nuts typically provides 150-180 calories, 14-16 grams of fat, 2-4 grams net carbs, and 5-6 grams of protein, making them ideal for snacking or adding crunch to salads and meals.

3. Dark Chocolate

Yes, chocolate can absolutely be part of a low carb diet! Dark chocolate is a high fat low carb food that satisfies sweet cravings while delivering impressive health benefits. The key is choosing dark chocolate with a high cocoa percentage.

Dark chocolate contains cocoa butter, a rich source of healthy fats, particularly stearic acid and oleic acid. These fats have neutral to beneficial effects on cholesterol levels and cardiovascular health. Additionally, dark chocolate is loaded with powerful antioxidants called flavonoids, which combat oxidative stress and inflammation throughout the body.

The health benefits of dark chocolate consumption include improved blood flow, enhanced cognitive function, better blood pressure regulation, and potential improvements in insulin sensitivity. The flavonoids in dark chocolate may also support skin health and mood elevation.

When selecting dark chocolate for a low carb diet, aim for varieties containing at least 70% cocoa, though 85% or higher is even better for minimizing sugar and carbohydrate content. The higher the cocoa percentage, the lower the sugar content and the more pronounced the health benefits.

A typical 1-ounce serving of 85% dark chocolate contains approximately:

• 170 calories
• 15 grams of fat
• 6-7 grams net carbs
• 3 grams of protein
• 4 grams of fiber

While dark chocolate isn’t a high fat no carb food due to its natural sugar content, it fits well into most low carb eating plans when consumed in moderation. Consider having a square or two after dinner to satisfy dessert cravings without derailing your dietary goals.

4. Pork Rinds

Pork rinds, also known as chicharrones, are one of the few truly high fat no carb foods available. Made from fried pork skin, these crispy snacks have become increasingly popular among low carb and ketogenic dieters as a substitute for traditional chips and crackers.

What makes pork rinds particularly interesting from a nutritional standpoint is their high protein and fat content combined with zero carbohydrates. A 1-ounce serving typically provides about 17 grams of protein and 9 grams of fat with absolutely no carbs, making them an excellent option for maintaining ketosis or simply avoiding carbohydrate intake.

Pork rinds are rich in collagen and the amino acid glycine. Glycine plays important roles in supporting joint health, promoting quality sleep, aiding muscle recovery, and supporting the body’s natural detoxification processes. Some research suggests that glycine may also help improve insulin sensitivity and reduce inflammation markers.

The fat profile of pork rinds is surprisingly favorable. Approximately 50% of the fat is monounsaturated oleic acid, the same heart-healthy fat abundant in olive oil. The remaining fat is split between saturated and polyunsaturated fatty acids.

Pork rinds can be enjoyed:

• As a standalone crunchy snack
• Crushed and used as a breadcrumb substitute for coating meats
• As a vehicle for dips like guacamole or cheese spreads
• Crushed as a topping for casseroles and salads

When purchasing pork rinds, check the ingredient list for any added sugars or unnecessary additives. The best options contain only pork skin and salt.

5. Avocados

Avocados deserve recognition as one of nature’s most perfect high fat low carb foods. This creamy, versatile fruit (yes, it’s technically a fruit!) provides an impressive array of nutrients while keeping carbohydrate content remarkably low.

The fat composition of avocados is exceptional. Approximately 75% of the calories in an avocado come from fat, with the majority being heart-healthy monounsaturated oleic acid. This same fatty acid is the primary fat in olive oil and is associated with numerous cardiovascular benefits, including improved cholesterol profiles and reduced inflammation.

Beyond healthy fats, avocados are nutritional powerhouses providing:

• Fiber: About 7 grams per half avocado, supporting digestive health and satiety
• Potassium: More potassium than a banana, essential for blood pressure regulation and heart health
• Folate: Important for cell division and DNA synthesis
• Vitamins C, E, and K: Powerful antioxidants and essential for various bodily functions
• B vitamins: Support energy metabolism and nervous system function

Half of a medium avocado (approximately 100 grams) contains roughly 160 calories, 15 grams of fat, 2 grams net carbs (after subtracting fiber), and 2 grams of protein. This impressive macronutrient profile makes avocados ideal for anyone following a low carb eating pattern.

Research on avocado consumption has revealed numerous health benefits. Studies indicate that regular avocado intake may reduce risk of cardiovascular disease, improve cholesterol levels by increasing HDL (good) cholesterol while decreasing LDL (bad) cholesterol, support weight management, enhance nutrient absorption from other foods, and promote healthy aging.

Avocados can be incorporated into your diet in countless ways:

• Sliced and added to salads or omelets
• Mashed into guacamole for a satisfying dip
• Spread on low carb bread or used as a sandwich filling
• Blended into smoothies for added creaminess
• Baked with an egg in the center for a nutrient-dense breakfast
• Cubed and added to grain-free bowls

Additional High Fat Low Carb Foods to Consider

While we’ve covered five excellent options, many other high fat low carb foods deserve mention in a comprehensive low carbohydrate diet:

Fatty Fish

Salmon, mackerel, sardines, and herring provide high-quality protein and omega-3 fatty acids with zero carbohydrates. These fish support brain health, reduce inflammation, and promote cardiovascular wellness. Aim for wild-caught varieties when possible for optimal nutrient density.

Olive Oil and Coconut Oil

These healthy cooking oils are pure fat with zero carbs. Extra virgin olive oil offers monounsaturated fats and polyphenols, while coconut oil provides medium-chain triglycerides (MCTs) that can be quickly converted to energy. Both are excellent choices for cooking, dressing salads, or adding fat to meals.

Eggs

Whole eggs are nearly perfect high fat low carb foods, providing about 5 grams of fat, 6 grams of protein, and less than 1 gram of carbohydrates per egg. They’re also rich in choline, selenium, and various vitamins. The egg yolk contains most of the nutrients, so avoid egg white-only preparations when following a low carb diet.

Olives

These small fruits are rich in monounsaturated fats and contain about 3-4 grams net carbs per 100 grams. Olives provide vitamin E and various beneficial plant compounds with anti-inflammatory properties.

Seeds

Chia seeds, flax seeds, hemp seeds, and pumpkin seeds offer healthy fats, protein, and fiber with relatively low net carb counts. They’re excellent for adding texture and nutrients to yogurt, salads, or low carb baked goods.

How to Incorporate High Fat Low Carb Foods into Your Diet

Successfully following a low carb diet requires more than just knowing which foods to eat—you need practical strategies for incorporating these foods into daily meals and snacks.

Start Your Day Right

Begin mornings with eggs cooked in butter or coconut oil, topped with avocado slices and a side of full-fat cheese. This combination provides sustained energy without blood sugar spikes.

Snack Strategically

Keep portions of nuts, dark chocolate squares, pork rinds, or cheese readily available for between-meal hunger. Pre-portioning snacks helps with portion control while ensuring convenient access to satisfying options.

Build Balanced Meals

Construct meals around a protein source (meat, fish, eggs), add plenty of non-starchy vegetables, and include one or two high fat components like avocado, nuts, olive oil dressing, or full-fat cheese. This approach ensures nutritional balance and lasting satiety.

Use Fats for Cooking

Don’t be afraid to cook with butter, olive oil, coconut oil, or avocado oil. These fats enhance flavor, improve the absorption of fat-soluble vitamins from vegetables, and contribute to the overall fat intake needed for a low carb diet.

Practice Portion Awareness

While these foods are nutritious and satisfying, they’re also calorie-dense. If weight loss is your goal, be mindful of portion sizes. A small handful of nuts or half an avocado is typically an appropriate serving size.

Common Mistakes to Avoid with High Fat Low Carb Foods

Even when choosing the right foods, certain pitfalls can hinder your success on a low carb diet.

Neglecting Protein

While focusing on fat is important, don’t forget adequate protein intake. Protein supports muscle maintenance, promotes satiety, and aids in various metabolic processes. Aim to include quality protein sources at each meal alongside your high fat foods.

Ignoring Vegetable Intake

High fat foods should complement—not replace—nutrient-rich vegetables. Non-starchy vegetables provide essential vitamins, minerals, fiber, and antioxidants that support overall health and digestive function.

Choosing Low-Quality Sources

Not all high fat foods are created equal. Prioritize whole food sources over processed options. For example, choose real butter over margarine, whole nuts over nut products with added oils and sugars, and full-fat cheese over processed cheese products.

Overconsumption

The calorie density of high fat foods means small amounts provide substantial energy. Overeating even healthy fats can lead to excess calorie intake, potentially stalling weight loss efforts. Practice mindful eating and pay attention to hunger and fullness cues.

Forgetting Hydration and Electrolytes

Low carb diets can increase fluid loss, especially initially. Ensure adequate hydration and consider increasing intake of sodium, potassium, and magnesium through food sources or supplementation if needed.

The Science Behind High Fat Low Carb Eating

Understanding the physiological mechanisms behind low carb diets can help you make informed decisions and stay motivated.

When carbohydrate intake is reduced, the body shifts its primary fuel source from glucose to fat. This metabolic state, called ketosis (in very low carb diets), leads to the production of ketone bodies, which serve as an alternative energy source for the brain and body.

High fat intake is essential in this context because fat becomes the predominant macronutrient providing calories. The consumption of healthy fats helps maintain energy levels, supports hormone production, facilitates the absorption of fat-soluble vitamins (A, D, E, and K), and promotes feelings of fullness and satisfaction.

Research on low carb, high fat diets has demonstrated various potential benefits including improved blood sugar control, enhanced insulin sensitivity, favorable changes in cholesterol profiles (typically increased HDL and decreased triglycerides), reduced inflammation markers, better appetite regulation, and effective weight loss in many individuals.

However, individual responses to dietary changes vary. Some people thrive on very low carb, high fat diets, while others feel better with moderate carb restriction. It’s important to pay attention to how your body responds and adjust accordingly.

Special Considerations and Who Should Be Cautious

While high fat low carb eating can benefit many people, certain individuals should approach this dietary pattern with caution or under medical supervision.

People with certain medical conditions, including pancreatitis, liver disease, gallbladder disease, or fat malabsorption disorders, may need to modify fat intake. Those with a history of eating disorders should work with healthcare professionals to ensure any dietary changes support mental and physical health.

Pregnant and breastfeeding women have unique nutritional needs and should consult with healthcare providers before making significant dietary changes. Similarly, children and adolescents require specific nutrients for growth and development.

If you’re taking medications for diabetes, blood pressure, or other conditions, dietary changes can affect how these medications work. Always discuss dietary modifications with your healthcare provider to ensure safe adjustments to medication dosages if needed.

Frequently Asked Questions About High Fat Low Carb Foods

Won’t eating fat make me gain weight?

Weight gain results from consuming more calories than you burn, regardless of macronutrient composition. In the context of a low carb diet, dietary fat serves as the primary energy source. Many people find that high fat, low carb foods are so satisfying that they naturally eat less overall, supporting weight management goals.

Is saturated fat from these foods unhealthy?

The relationship between saturated fat and health is more nuanced than previously thought. Recent research suggests that saturated fat from whole food sources, consumed as part of a diet low in refined carbohydrates and sugar, may not have the negative effects once attributed to it. However, prioritizing monounsaturated and polyunsaturated fats while including some saturated fat from quality sources is a balanced approach.

How much fat should I eat daily?

Fat intake varies based on individual needs, activity levels, and specific dietary goals. On a typical low carb diet, 60-75% of calories might come from fat. This translates to roughly 100-150 grams of fat daily for someone consuming 1,800-2,000 calories. However, these numbers should be personalized based on your specific situation.

Can I eat high fat low carb foods if I have high cholesterol?

Many people experience improved cholesterol profiles on low carb, high fat diets, including increased HDL cholesterol and decreased triglycerides. However, individual responses vary. Work with your healthcare provider to monitor your cholesterol levels and adjust your diet as needed based on your specific health markers.

Conclusion

High fat low carb foods offer a satisfying, nutritious approach to eating that supports various health goals from weight management to improved metabolic health. The five foods highlighted—grass-fed butter and dairy, nuts and nut butters, dark chocolate, pork rinds, and avocados—provide excellent starting points for building a delicious, sustainable low carb eating pattern.

Remember that successful dietary change extends beyond simply choosing the right foods. It involves understanding portion sizes, maintaining nutritional balance, staying properly hydrated, and listening to your body’s signals. The best diet is one you can maintain long-term while feeling energized, satisfied, and healthy.

Whether you’re new to low carb eating or looking to refine your current approach, focusing on whole food sources of healthy fats will serve you well. These nutrient-dense options provide not only the macronutrients needed for a low carb lifestyle but also essential vitamins, minerals, and beneficial plant compounds that support optimal health.

As with any significant dietary change, consider working with a registered dietitian or healthcare provider, especially if you have existing health conditions or concerns. They can help you personalize your approach to ensure you’re meeting all nutritional needs while working toward your individual health goals.

The world of high fat low carb eating is both delicious and diverse. By incorporating these satisfying foods into your daily routine, you can enjoy flavorful meals while supporting your health and wellness objectives.

Sources:

• National Center for Biotechnology Information – Low-Carbohydrate Diets
• Mayo Clinic – Low-Carb Diet Information
• American Heart Association – Dietary Fats
• NIH Office of Dietary Supplements
• Harvard School of Public Health – Fats and Cholesterol
• USDA FoodData Central
• Frontiers in Sustainable Food Systems
• MDPI Nutrients Journal