57 Fat Rich Foods, Fruits & Vegetables to Include in Your Diet

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What is Fat?

What are the Sources of Fat?

Top 57 Food Items High in Fat

List of Fat-Rich Vegetables

SNo. Vegetable Description
1 Olives A serving of ten olives contains around 5 grams of fat, contributing 7% of the DV.
2 Coconut One cup of shredded coconut contains about 28 grams of fat, offering 36% of the DV.
3 Soybeans One cup of cooked soybeans contains approximately 17 grams of fat, providing 21% of the DV.
4 Corn One cup of cooked corn contains about 4 grams of fat, contributing 5% of the DV.
5 Peas One cup of cooked peas contains approximately 2 grams of fat, providing 3% of the DV.
6 Potatoes One medium potato contains about 0.2 grams of fat.
7 Brussels sprouts One cup of cooked Brussels sprouts contains about 0.3 grams of fat.
8 Squash One cup of cooked squash contains about 0.1 grams of fat.
9 Edamame One cup of cooked edamame contains approximately 5 grams of fat, providing 6% of the DV.

List of Fruits Rich in Fat

SNo. Fruits Description
10 Avocado (raw, California) Avocado (raw, California) contains 15.41 grams of fat, contributing to 23% of the Daily Value (DV).
11 Avocado (raw, all varieties) Avocados (raw, all varieties) contain 14.66 grams of fat, which is 22% of the Daily Value (DV).
12 Plantains (green, fried) Plantains (green, fried) have 11.81 grams of fat, representing 18% of the Daily Value (DV).
13 Avocado (raw, Florida) Avocado (raw, Florida) contains 10.06 grams of fat, contributing to 15% of the Daily Value (DV).
14 Plantains (yellow, fried) Plantains (yellow, fried) provide 7.51 grams of fat, 12% of the Daily Value (DV).
15 Rowal (raw) Rowal (raw) contains 2 grams of fat, representing 3% of the Daily Value (DV).
16 Carissa natal-plum (raw) Carissa natal-plum (raw) contains 1.3 grams of fat, which contributes 2% of the Daily Value (DV).
17 Horned melon Horned melon contains 1.26 grams of fat, 2% of the Daily Value (DV).
18 Pomegranates (raw) Pomegranates (raw) provide 1.17 grams of fat, 2% of the Daily Value (DV).
19 Sapodilla (raw) Sapodilla (raw) contains 1.1 grams of fat, representing 2% of the Daily Value (DV).
20 Common guavas (raw) Common guavas (raw) contain 0.95 grams of fat, which contributes 1% of the Daily Value (DV).
21 Kumquats (raw) Kumquats (raw) provide 0.86 grams of fat, making up 1% of the Daily Value (DV).
22 Ground Cherries (raw) Groundcherries (raw) contain 0.7 grams of fat, which is 1% of the Daily Value (DV).
23 Passion-fruit (purple, raw) Passion fruit (purple, raw) contains 0.70 grams of fat, which represents 1% of the Daily Value (DV).
24 Cherimoya (raw) Cherimoya (raw) contains 0.68 grams of fat, contributing to 1% of the Daily Value (DV).
25 Raspberries (raw) Raspberries (raw) contain 0.65 grams of fat, which is 1% of the Daily Value (DV).
26 Jackfruit (raw) Jackfruit (raw) contains 0.64 grams of fat, 1% of the Daily Value (DV).
27 Roselle (raw) Roselle (raw) has 0.64 grams of fat, representing 1% of the Daily Value (DV).
28 Custard-apple (raw) Custard-apple (raw) contains 0.6 grams of fat, contributing to 1% of the Daily Value (DV).
29 Strawberries (raw) Strawberries (raw) provide 0.6 grams of fat, making up 1% of the Daily Value (DV).

List of Cereals and Dairy Products Containing Fat

SNo. Food Description
30 Whole Milk Whole milk contains approximately 8 grams of fat per cup, contributing to about 12% of the Daily Value (DV).
31 Cheddar Cheese Cheddar cheese typically contains around 9 grams of fat per ounce, contributing to about 14% of the Daily Value (DV).
32 Butter Butter contains about 11 grams of fat per tablespoon, contributing to approximately 17% of the Daily Value (DV).
33 Cream Cheese Cream cheese contains approximately 9 grams of fat per ounce, representing about 14% of the Daily Value (DV).
34 Granola Granola's fat content can vary depending on the ingredients, but it typically contains about 15 grams of fat per 100-gram serving, which contributes approximately 23% of the Daily Value (DV).
35 Ghee Ghee, or clarified butter, typically contains around 14 grams of fat per tablespoon, contributing to about 22% of the Daily Value (DV).
36 Greek Yoghourt Greek yoghourt has approximately 10 grams of fat per 7-ounce serving, representing about 15% of the Daily Value (DV)
37 Ice Cream Ice cream typically contains around 14 grams of fat per 1/2 cup serving, contributing to approximately 22% of the Daily Value (DV)

List of Seeds and Nuts Rich in Fat

SNo. Nuts/Seeds Description
38 Almonds Almonds are a rich source of healthy fats, with approximately 14 grams of fat per ounce, contributing to 22% of the Daily Value (DV).
39 Walnuts Walnuts are high in healthy fats, providing about 18 grams of fat per ounce, representing 28% of the Daily Value (DV).
40 Pecans Pecans contain healthy fats, with around 20 grams of fat per ounce contributing to 31% of the Daily Value (DV).
41 Pistachios Pistachios are a source of healthy fats, offering approximately 13 grams of fat per ounce, making up 20% of the Daily Value (DV).
42 Cashews Cashews are rich in fats, providing about 13 grams of fat per ounce, representing 20% of the Daily Value (DV).
43 Brazil Nuts Brazil nuts are high in fat, with around 19 grams per ounce, contributing to 29% of the Daily Value (DV).
44 Flaxseeds Flaxseeds are a source of healthy fats, offering approximately 12 grams of fat per ounce, making up 18% of the Daily Value (DV).
45 Chia Seeds Chia seeds contain healthy fats, with about 9 grams of fat per ounce, representing 14% of the Daily Value (DV).
46 Pumpkin Seeds Pumpkin seeds are rich in healthy fats, providing approximately 13 grams of fat per ounce, contributing to 20% of the Daily Value (DV).
47 Peanuts Peanuts contain healthy fats, with about 14 grams of fat per ounce, representing 22% of the Daily Value (DV).

List of Animal Proteins and Seafoods High in Fat

SNo. Food Description
48 Salmon Salmon contains approximately 14 grams of fat per 3-ounce serving, contributing to 22% of the Daily Value (DV).
49 Mackerel Mackerel contains healthy fats, providing about 17 grams of fat per 3-ounce serving, representing 26% of the Daily Value (DV).
50 Sardines Sardines are rich in healthy fats, with around 11 grams of fat per 3-ounce serving, contributing to 17% of the Daily Value (DV).
51 Tuna Tuna contains healthy fats, offering approximately 6 grams of fat per 3-ounce serving, making up 9% of the Daily Value (DV).
52 Trout Trout is a source of healthy fats, with about 6 grams of fat per 3-ounce serving, representing 9% of the Daily Value (DV).
53 Beef Beef can vary in fat content depending on the cut, with lean cuts containing around 6 grams of fat per 3-ounce serving, contributing to 9% of the Daily Value (DV).
54 Pork Pork contains healthy fats, with approximately 9 grams of fat per 3-ounce serving, making up 14% of the Daily Value (DV).
55 Lamb Lamb is rich in healthy fats, providing about 9 grams of fat per 3-ounce serving, representing 14% of the Daily Value (DV).
56 Chicken A skinless, roasted chicken breast contains approximately 3 grams of fat per 3-ounce serving, contributing to 5% of the Daily Value (DV).
57 Eggs Eggs contain approximately 5 grams of fat per large egg, representing 8% of the Daily Value (DV).

How Much Fat Should You Intake?

Health Benefits of Including Fat Rich Foods in Your Diet

Different Ways to Include Fat Rich Foods in Your Diet

What are the Symptoms of Fat Deficiency?

What are the Health Risks of Not Getting Enough Fat?

What are the Side Effects of Excessive Fat Intake?

FAQs about Fat Rich Foods, Fruits & Vegetables