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