Top Fat Rich Foods, Vegetables and Fruits to Add to Your Diet

Fats, also known as 'lipids' or 'fatty acids', are made of three molecules joined together. The human body needs fats to help in the proper functioning of all body parts. There are three types of dietary fats: saturated, unsaturated, and trans fats.

Though the body makes most fats, some fats can be incorporated into our body by eating certain foods, vegetables, and fruits.

This article gives detailed information about the fat-rich food, vegetables and fruits, which need to be part of the daily diet.

What Are the Top Foods Items That Are Rich in Fat?

The table below shows the list of the top 20 foods that are high in fat –

Food Items	Fat Content (in Grams)
Macadamia nuts (in 1 oz.)	22
Avocados (medium)	21
Walnuts (in 1 oz.)	21
Seed and nut butter ( 2 tablespoons)	16
Almonds (in 1 oz.)	15
Olive oil (1 tablespoon)	14
Sunflower seeds (2 tablespoons)	14
Pumpkin seeds (in 1 oz.)	13
Dark chocolate (in 1 oz.)	11
Ground flaxseed (in 1 oz.)	8
Full-fat dairy (1 cup)	8
Shredded coconut (in 1 oz.)	8
Chia seeds (2 tablespoons)	6
Eggs (1 whole)	6
Hemp seeds (1 tablespoon)	5
Edamame (1/2 cup)	4.5
Olives (in 1 oz.)	4
Salmon (in 1 oz.)	3.66
Anchovies (in 1 oz.)	2.25
Tuna (in 1 oz.)	1.66

What Are the Top Vegetables That Are Rich in Fat?

A list of the top 20 vegetables rich in fat is shown in the table below –

Vegetables (per cup)	Fat Content (in Grams)
Soybeans	11.52
Corn	2.23
Kidney beans	1.54
Black beans	0.9
Northern beans	0.8
Cooked lentils	0.8
Cooked peas	0.6
Broccoli	0.5
Unpeeled zucchini	0.4
Tomatoes	0.36
Carrots	0.31
Cauliflower	0.3
Red bell peppers	0.3
Kale	0.3
White potatoes	0.3

What Are the Top Fruits Rich In Fat?

The top 20 fruits high in fat are –

Fruits (100 Gram)	Fat Content (in Grams)
Avocados (raw, California)	15.41
Avocados (raw, all varieties)	14.66
Plantains (green, fried)	11.81
Avocados (raw, Florida)	10.06
Plantains (yellow, fried)	7.51
Rowal (raw)	2
Carissa natal-plum (raw)	1.3
Horned melon	1.26
Pomegranates (raw)	1.17
Sapodilla (raw)	1.1
Common guavas (raw)	0.95
Kumquats (raw)	0.86
Groundcherries (raw)	0.7
Passion-fruit (purple, raw)	0.70
Cherimoya (raw)	0.68
Raspberries (raw)	0.65
Jackfruit (raw)	0.64
Roselle (raw)	0.64
Custard-apple (raw)	0.6
Strawberries (raw)	0.6

However, it should be kept in mind that good polyunsaturated and monounsaturated are best for the human body. When consumed in appropriate amounts, these fats lower the odds of cardiovascular diseases and control cholesterol levels.

What Is the Role of Fat to Keep Your Body Healthy?

Fats are essential for a healthy body because of the following reasons –

Source of Energy – Though carbohydrates are the primary energy source for your body, fat is essential as it acts as a backup energy source when carbohydrates are unavailable. A gram of fat has nine calories in it, and this amount is twice the amount of calories present in protein and carbohydrates. According to MayoClinic, 20% to 35% of a person’s daily calorie intake should come from fats. This is the reason why every individual should have fat-rich food in their diet.
Absorption of Vitamin – Fat-soluble vitamins like vitamin A, D, E and K, rely on fat for storage and absorption. These vitamins are essential for the smooth functioning of the human body. So, if your diet lacks fat-rich food items, vitamin absorption will be limited, resulting in several anomalies in functioning.
Temperature Regulation and Insulation – The fat cells are stored in the adipose tissue of our body, and these cells help insulate the body and maintain the optimum core temperature.

Vasanti Malik, a research scientist at the Department of Nutrition at Harvard's T.H. Chan School of Public Health, says that you need not make major changes to your eating habits to incorporate the right fat-rich food into your diet.