Healthy Fat Foods (Unsaturated and Omega-3)
Foods rich in unsaturated fats and omega-3: olive oil, avocado, nuts, seeds and oily fish, ranked by fat per 100 g. They are calorie-dense, so portion size matters.
Number 1: Olive oil, with 100 g.
| # | Food | Fat (100 g) | kcal / 100 g | Protein / 100 g | Serving |
|---|---|---|---|---|---|
| 1 | Olive oil | 100 g | 884 | 0 g | 10 g · 0 g P |
| 2 | Macadamia nuts | 75.8 g | 718 | 7.9 g | 20 g · 1.6 g P |
| 3 | Walnuts | 65.2 g | 654 | 15.2 g | 28 g · 4.3 g P |
| 4 | Hazelnuts | 60.8 g | 628 | 15 g | 28 g · 4.2 g P |
| 5 | Sunflower seeds | 51.5 g | 584 | 20.8 g | 28 g · 5.8 g P |
| 6 | Almonds | 49.9 g | 579 | 21.2 g | 28 g · 5.9 g P |
| 7 | Pistachios | 45.3 g | 560 | 20.2 g | 28 g · 5.7 g P |
| 8 | Ground flaxseed | 42.2 g | 534 | 18.3 g | 10 g · 1.8 g P |
| 9 | Avocado | 14.7 g | 160 | 2 g | 70 g · 1.4 g P |
| 10 | Salmon (baked) | 12.4 g | 206 | 22.1 g | 140 g · 30.9 g P |
| 11 | Sardines canned in oil (drained) | 11.5 g | 208 | 24.6 g | 90 g · 22.1 g P |
| 12 | Rainbow trout (baked) | 7.4 g | 168 | 23.8 g | 140 g · 33.3 g P |
| 13 | Smoked salmon | 4.3 g | 117 | 18.3 g | 50 g · 9.2 g P |
How we built this list
Values per 100 g from USDA FoodData Central and the Brazilian TACO table, using cooked values for foods normally eaten cooked. Supplements, sweets and ready meals are left out unless stated. Servings are the most common household measure.
Frequently asked questions
What are healthy fats?
Unsaturated fats (mono- and polyunsaturated) in olive oil, avocado, nuts and seeds, plus the omega-3 in fish such as salmon and sardines.
Can healthy fats make you gain weight?
They have 9 kcal per gram like any fat. They are good for health but count towards calories: a tablespoon of olive oil has about 90 kcal.
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