Embarking on a ketogenic (keto) diet entails a pivot from carb-centric to fat-focused eating. However, not all fats are equal. To reap the desired benefits, it’s essential to prioritize good fats. Here’s an expanded list of 25 quintessential sources of good fats on a keto diet:
| Food Item | Description | Fat % |
|---|---|---|
| Avocados | Rich in monounsaturated fats, fiber, and essential nutrients like potassium, perfect for maintaining electrolyte balance on a low-carb diet. | 15% Fat |
| Olive Oil | High in monounsaturated fats and antioxidants like oleocanthal, great for salad dressings or low-heat cooking. | 100% Fat |
| Nuts | (e.g., Almonds, walnuts, macadamias) Good sources of monounsaturated fats, some protein, and fiber aiding in digestive health. | 50%-75% Fat |
| Seeds | (e.g., Chia, flax, hemp) Small sources of healthy fats including omega-3 fatty acids which support heart and brain health. | up to 85% Fat |
| Fatty Fish | (e.g., Salmon, mackerel, sardines) Rich in omega-3 fatty acids known for heart health and anti-inflammatory benefits. | 1% – 20% Fat |
| Coconut Oil | Contains medium-chain triglycerides (MCTs) for easy digestion and energy, aiding the transition into ketosis. | 100% Fat |
| Grass-Fed Butter | Source of omega-3 fatty acids, vitamin K2, and conjugated linoleic acid (CLA) which may aid in weight loss. | 80% – 82% Fat |
| Cheese | (e.g., Cheddar, parmesan) Good amount of fats, protein, and calcium. | 60% – 90% Fat |
| Eggs | Budget-friendly source of good fats and high-quality protein. Extremely versatile in the kitchen. | 9% Fat |
| Full-Fat Dairy | (e.g., Cream, full-fat yogurt) Provide satisfying creaminess, good sources of healthy fats, protein, and calcium. | 3.25% Fat |
| Dark Chocolate | (70% cocoa or higher) Provides healthy fats, antioxidants, and may help reduce heart disease risk. | 43.64% Fat |
| MCT Oil | Concentrated source of medium-chain triglycerides, provides quick energy and aids in fat burning. | 100% Fat |
| Ghee | Rich in fat-soluble vitamins A, D, and E. Lactose and casein-free, beneficial for those with dairy sensitivities. | 99.9% Fat |
| Heavy Cream | Adds luxurious texture to keto recipes and is a good source of fat. | 36% Fat |
| Avocado Oil | Rich in monounsaturated fats, versatile for cooking and salad dressings. | 100% Fat |
| Walnut Oil | High in alpha-linolenic acid, a type of plant-based omega-3 fatty acid. Nutty flavor. | 100% Fat |
| Flaxseed Oil | Plant-based source of omega-3 fatty acids, great for drizzling over salads, not for cooking due to low smoke point. | 100% Fat |
| Chia Oil | Extracted from chia seeds, another plant-based source of omega-3 fatty acids. | 100% Fat |
| Hemp Oil | Balanced ratio of omega-6 to omega-3 fatty acids beneficial for reducing inflammation. | 100% Fat |
| Pecans | Tasty, packed with monounsaturated fats, lower carb content compared to other nuts. | 20% -26% Fat |
| Brazil Nuts | Good source of healthy fats and a powerhouse of selenium, essential for immune and thyroid function. | 85% Fat |
| Macadamia Nuts | Known for higher monounsaturated fat content and lower in carbs. | 75% Fat |
| Hazelnuts | Delicious source of good fats, vitamins, and minerals. | 62.17% Fat |
| Tahini | Sesame seed paste, great source of healthy fats, used in dressings, sauces, and dips. | 10% Fat |
| Lard | Sourced from pasture-raised pigs, traditional fat that’s keto-friendly for cooking and baking. | 100% Fat |
