Getting the hang of which fats to eat on a keto diet can feel overwhelming. Keto’s all about high fat and low carbs, but that doesn’t mean you can gobble down any fatty snack and call it healthy.
Avocados, olive oil, walnuts, salmon — these give you healthy fats plus nutrients your body needs. Butter, ghee, fatty meats? They’ve got more saturated fat, so don’t go overboard.
So, what are the smartest fat choices on keto? How can you hit your fat targets without piling up calories? And does butter or ghee really fit the plan?
Let’s break it down. Here’s a rundown of 25 high-fat, low-carb foods with tips on picking the right fats and using them in meals that actually taste good.
Why Fats Matter on Keto
Keto ditches carbs so your body switches to burning fat and making ketones instead. Fat’s your main energy source here, and protein helps keep your muscles and tissues strong.
Besides energy, fat lets your body absorb vitamins A, D, E, and K, and it packs in essential fatty acids for basic functions.
But listen — eating more fat doesn’t mean you melt body fat faster. Fat’s loaded: nine calories a gram. Dumping extra oil or cheese on everything racks up calories fast.
Healthy keto means mixing in good food, enough protein, plenty of low-carb veggies, and keeping fat portions in check. Don’t just chase fat for fat’s sake.
The 25 Best Keto-Friendly Fats
Here’s a mix of plant fats, dairy, fish, and meat. Variety’s your friend.
1. Avocados
These are keto gold — rich in monounsaturated fat, fiber, and potassium. One medium avocado gives you about 20–25 grams of fat.
Throw them in salads, eggs, lettuce wraps, or whip up guacamole.
2. Extra-Virgin Olive Oil
Mostly monounsaturated fat, plus plant nutrients. Use it on salads, vegetables, or for cooking. Explore our guide to sour foods and flavors for more tangy food ideas. One tablespoon: 14 grams of fat, 120 calories.
3. Fatty Fish
Salmon, sardines, mackerel, herring — all loaded with protein and omega-3s. Great for heart health. Grill salmon with broccoli or toss sardines on greens. Learn more about masago nutrition and seafood safety in our related guide.
4. Walnuts
Polyunsaturated fats, including plant omega-3s. 18 grams of fat per ounce. Sprinkle on salads or snack on a handful.
5. Almonds
Healthy fat, vitamin E, magnesium, fiber — 14 grams of fat per ounce. Stick to plain, unsweetened; watch portions so carbs don’t sneak up.
6. Pecans
High fat, low carb — 20 grams of fat per ounce. Snack or add to salads.
7. Macadamia Nuts
Monounsaturated, few net carbs. Grab a handful or mix into keto snacks.
8. Chia Seeds
Fat, fiber, plant omega-3s. Two tablespoons: 8–9 grams fat. Make chia pudding or mix in yogurt/smoothies.
9. Flaxseeds
Ground flaxseeds give you plant omega-3s and fiber. Mix in yogurt, smoothies, or keto baking.
10. Pumpkin Seeds
Unsaturated fat, plus magnesium and zinc. One ounce: 13–14 grams of fat. Top veggies or eat as a snack.
11. Hemp Seeds
Protein, unsaturated fat. Three tablespoons: 14 grams fat. Good on salads, eggs, yogurt.
12. Olives
Monounsaturated fat, low carb. Easy snack, toss in salads. Check sodium if you’re watching salt.
13. Avocado Oil
Mostly monounsaturated, mild flavor. Use for roasting, frying, or salad dressings.
14. Canola Oil
Unsaturated fats, including some plant omega-3s. Neutral flavor, fine for everyday cooking if you keep portions reasonable.
15. Tofu
Firm tofu gives you protein, some unsaturated fat, low carbs. Sauté with olive oil, mushrooms, veggies. Check nutrition labels.
16. Whole Eggs
Protein, fat, choline, vitamins. One egg: about five grams fat, less than one gram carb. Hard-boil, scramble, or make omelets.
17. Full-Fat Plain Greek Yogurt
Protein, calcium, fat, but has some natural sugar. Stick to plain, unsweetened, and check labels.
18. Cheese
Cheddar, mozzarella, feta provide fat, protein, calcium. Use in moderation — fat and sodium can pile up fast.
19. Butter
Yes, butter is keto-friendly (zero carbs), but high in saturated fat. Olive oil or avocado oil are healthier overall. Use butter for occasional flavor boosts.
20. Ghee
Clarified butter, almost zero carbs, good for cooking. Still high in saturated fat — don’t overdo it.
21. Coconut Oil
Low carb, contains medium-chain fats. Good for some recipes, but loaded with saturated fat. Olive oil’s a better mainstay.
22. MCT Oil
MCT (medium-chain triglyceride) oil can boost ketones. It’s not essential, and too much can upset your stomach.
23. Natural Peanut Butter
Fat, protein, fiber. Two tablespoons: 15–16 grams fat. Go for natural (no added sugar). Almond butter’s fine, too.
24. Chicken Thighs
More fat than breast, especially with skin. Grill, bake, pair with broccoli or cauliflower.
25. Beef and Pork
Protein, iron, B12, varying fat. Ribeye, pork belly, higher-fat ground beef more fatty. Pick fresh, limit processed stuff (like bacon and sausage).
Quick Fat Comparison
Here’s a snapshot of fat amounts in typical servings:
| Food | Serving Size | Fat Content |
|---|---|---|
| Olive Oil | 1 tablespoon | 14 g |
| Avocado | 1 medium | 20–25 g |
| Macadamia Nuts | 28 g | 21 g |
| Pecans | 28 g | 20 g |
| Walnuts | 28 g | 18 g |
| Almonds | 28 g | 14 g |
| Chia Seeds | 2 tablespoons | 8–9 g |
| Pumpkin Seeds | 28 g | 13–14 g |
| Peanut Butter | 2 tablespoons | 15–16 g |
| Egg | 1 large | 5 g |
| Salmon | 100 g cooked | 10–15 g |
| Cheddar Cheese | 28 g | 9–10 g |
| Butter | 1 tablespoon | 11–12 g |
| Ghee | 1 tablespoon | 12–14 g |
Numbers can change depending on brands and how you prep food. Always check labels for accuracy.
Which Fats Are Best for Keto?
Know your fat types so you can make better choices.
Monounsaturated: Olive oil, avocado, nuts — solid everyday fats.
Polyunsaturated: Fatty fish, walnuts, flax, chia — includes essential omega-3s and omega-6s.
Saturated: Butter, ghee, coconut oil, fatty meats — fine in moderation, but too much may bump up LDL cholesterol.
Trans: Man-made trans fats are bad news. Avoid anything with “partially hydrogenated oils.”
In short: focus on unsaturated fats, keep saturated moderate, and skip trans fats entirely.
How Much Fat Should You Eat?
It depends on your needs: calories, activity, carbs, protein, health goals. Classic keto is about 70–80% of calories from fat, but you don’t need to hit that if you’re just doing low-carb.
Fat has nine calories per gram. If you eat 2,000 calories and aim for 70% from fat, that’s about 156 grams of fat a day. But that’s just math, not advice.
Trying to lose weight? Don’t force yourself to add more butter or oil just to hit numbers. Eat enough fat to make meals satisfying and nutritious.
If you’re on keto for medical reasons (like for epilepsy), follow your clinical team’s guidance.
Getting Enough Fat (Without Overdoing It)
If meals feel bland or you’re still hungry, try these tweaks:
- Add a little olive oil to salads and veggies.
- Slice avocado onto eggs, chicken, or fish.
- Snack on nuts or seeds (but watch the handful).
- Eat fatty fish regularly.
- Use full-fat yogurt or cheese sparingly.
- Build meals with veggies, protein, and tasty fat sources.
Don’t chug oil or butter. They’re super calorie-dense, so piling on too much can stall weight loss.
Seven Smart Keto Snacks
Need a snack? Try:
- Avocado and boiled egg
- Handful of walnuts or pecans
- Celery with natural peanut butter
- Plain Greek yogurt plus chia seeds
- Olives with a bit of cheese
- Sardines and cucumber slices
- Chia pudding made with unsweetened almond milk
Portion control’s key, especially with yogurt, nut butters, and packaged snacks.
FAQ
Q. Best fats for keto?
Olive oil, avocado, nuts, seeds, fatty fish. Butter, ghee, cheese exist, but go easy since they’re high in saturated fat.
Q. Is butter good for keto?
Yes, it’s low-carb, but saturated fat’s the catch. Olive oil or avocado oil are healthier go-tos.
Q. Is ghee keto-friendly?
Sure — basically no carbs. But it’s still saturated fat, so don’t make it your main fat.
Q. Can you eat too much fat on keto?
Definitely. Fat is super calorie-dense, so overdoing it can block weight loss, and too much saturated fat can bump up your cholesterol.
Q. Can I do keto without avocados?
Of course. Olive oil, nuts, seeds, fish, eggs, tofu, natural nut butters are all great alternatives.
Q. Which fats should I avoid?
Skip artificial trans fats and go easy on processed foods, deep-fried stuff, and big heaps of saturated fat.
Final Thoughts
The healthiest keto fats come from olive oil, avocados, nuts, seeds, fatty fish, eggs, and dairy — not just butter or bacon. You can include things like butter, ghee, coconut oil, and fatty meats, but don’t let them dominate your plate. Make unsaturated fats your base, get enough protein, use low-carb veggies, and keep portions sensible.
Just remember — “keto-friendly” isn’t always “healthy.” Quality matters just as much as keeping carbs low.
Whatever your goals, make meals you enjoy, that serve your health, and that you can actually stick with long-term.
References
- Healthline: Healthy Fats for Keto
- WakeMed: The Keto Diet — Healthy Facts About Fats
- Diet Doctor: Dietary Fat on a Low-Carb Diet
- Harvard T.H. Chan School of Public Health: Ketogenic Diet
- American Heart Association: The Facts on Fats
- USDA FoodData Central: Food and Nutrient Information
Medical Disclaimer
This article shares information for educational purposes—it’s not medical advice, diagnosis, or treatment. If you have health questions or concerns, talk to a qualified healthcare professional. Don’t ignore or put off professional advice because of anything you read here.
