Essential Sources Of Good Fat On Keto

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 ItemDescriptionFat %
AvocadosRich in monounsaturated fats, fiber, and essential nutrients like potassium, perfect for maintaining electrolyte balance on a low-carb diet.
15% Fat
Olive OilHigh 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 OilContains medium-chain triglycerides (MCTs) for easy digestion and energy, aiding the transition into ketosis.100% Fat
Grass-Fed ButterSource 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
EggsBudget-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 OilConcentrated source of medium-chain triglycerides, provides quick energy and aids in fat burning.100% Fat
GheeRich in fat-soluble vitamins A, D, and E. Lactose and casein-free, beneficial for those with dairy sensitivities.99.9% Fat
Heavy CreamAdds luxurious texture to keto recipes and is a good source of fat.36% Fat
Avocado OilRich in monounsaturated fats, versatile for cooking and salad dressings.100% Fat
Walnut OilHigh in alpha-linolenic acid, a type of plant-based omega-3 fatty acid. Nutty flavor.100% Fat
Flaxseed OilPlant-based source of omega-3 fatty acids, great for drizzling over salads, not for cooking due to low smoke point.100% Fat
Chia OilExtracted from chia seeds, another plant-based source of omega-3 fatty acids.100% Fat
Hemp OilBalanced ratio of omega-6 to omega-3 fatty acids beneficial for reducing inflammation.100% Fat
PecansTasty, packed with monounsaturated fats, lower carb content compared to other nuts.20% -26% Fat
Brazil NutsGood source of healthy fats and a powerhouse of selenium, essential for immune and thyroid function.85% Fat
Macadamia NutsKnown for higher monounsaturated fat content and lower in carbs.75% Fat
HazelnutsDelicious source of good fats, vitamins, and minerals.62.17% Fat
TahiniSesame seed paste, great source of healthy fats, used in dressings, sauces, and dips.10% Fat
LardSourced from pasture-raised pigs, traditional fat that’s keto-friendly for cooking and baking.100% Fat