What Whole Food Has The Most FAT? Top 20 Best Keto Options

best keto foods
best keto foods

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What Food Has The MOST FAT? Top 18 Best KETO WHOLE FOODS!

Lots of foods contain fat, but have you ever wondered which ones top the list? Today we’ll be answering that question, going over 18 of the best fat-packed whole foods; foods that are overloaded with that tasty macronutrient called fat. Let’s get started.

SARDINES

39% of its calories come from fat.

½ Cup (88g) of Sardines contain 7 grams of fat and 160 total calories.

FAT BREAKDOWN: 7 Grams Total

Saturated – 2g

SOYBEANS

40% of its calories comes from fat.

1 Cup of dried Soybeans contains 37 grams of fat and 770 total calories.

Saturated Fat
5.4 g

Polyunsaturated Fat
20.9 g

Monounsaturated Fat
8.2 g

CHIA SEEDS

50% of its calories come from fat.
1 Ounce of Chia Seeds contains 8 grams of fat and 145 total calories.

Saturated Fat
0.5 g

Polyunsaturated Fat
6.5 g

Monounsaturated Fat
0.5 g

BEEF

60% of its calories come from fat.

4 ounces of 80/20 ground beef contains 20 grams of fat and 300 total calories.

Saturated Fat
7.5 g

Trans Fat
1.4 g

Polyunsaturated Fat
0.6 g

Monounsaturated Fat
8.7 g

EGGS

63% of its calories come from fat.

One average egg contains 5 grams of fat and 75 total calories.

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FAT BREAKDOWN: 5 Grams Total

Saturated Fat
1.6 g

Polyunsaturated Fat
0.7 g

Monounsaturated Fat
2 g

DARK CHOCOLATE

64% of its calories come from fat.

One ounce of 70% Dark Chocolate contains 12 grams of fat and 170 total calories.

FAT BREAKDOWN: 12 Grams Total

Saturated Fat
7 g

Trans Fat
0.1 g

Polyunsaturated Fat
0.4 g

Monounsaturated Fat
3.6 g

SALMON

65% of its calories come from fat.

5 Ounces of Pacific Salmon contains 20 grams of fat and 280 total calories.

FAT BREAKDOWN: 20 Grams Total

Saturated Fat
2 g

TROUT

71% of its calories come from fat.

4 Ounces of Steelhead Trout contain 23 grams of fat and 290 total calories.

FAT BREAKDOWN: 23 Grams Total.

Saturated Fat – 6g
Polyunsaturated Fat – 6g
Monounsaturated Fat – 11g

SALAMI

71% of its calories come from fat.

1 ounce of salami contains 9 grams of fat and 110 total calories.

FAT BREAKDOWN: 9 grams of fat.

Saturated Fat
3 g

Polyunsaturated Fat
0.8 g

Monounsaturated Fat
4.2 g

CHEESE

72% of its calories come from fat.

One ounce of firm, regular cheese contains 9 grams of fat and 110 total calories.

FAT BREAKDOWN: 9 Grams Total

Saturated Fat
5.9 g

Polyunsaturated Fat
0.3 g

Monounsaturated Fat
2.6 g

PEANUT BUTTER

72% of its calories come from fat.

1 Ounce of Peanut Butter contains 14 grams of fat and 165 total calories

FAT BREAKDOWN: 14 grams total.

Saturated Fat
2.9 g

Polyunsaturated Fat
3.9 g

Monounsaturated Fat
6.7 g

ALMONDS

73% of its calories come from fat.

1 Ounce of Almonds contains 14 grams of fat and 165 total calories.

FAT BREAKDOWN: 14 Grams Total

Saturated Fat
1.1 g

Polyunsaturated Fat
3.5 g

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Monounsaturated Fat
9.1 g

WALNUTS

80% of its calories come from fat.

1 Ounce of Walnuts contains 17 grams of fat and 175 total calories.

FAT BREAKDOWN: 17 Grams Total

Saturated Fat
1 g

Polyunsaturated Fat
9.9 g

Monounsaturated Fat
4.3 g

AVOCADOS

84% of its calories come from fat. One typical Avocado has 21 grams of fat and 225 total calories.

FAT BREAKDOWN: 21 Grams Total

Saturated Fat
2.9 g

Polyunsaturated Fat
2.5 g

Monounsaturated Fat
13.3 g

GREEN OLIVES

87% of its calories come from fat.

1 Ounce of Green Olives contains 4 grams of fat and 40 total calories

FAT BREAKDOWN: 4 grams total.

Saturated Fat
0.6 g

Polyunsaturated Fat
0.4 g

Monounsaturated Fat
3.2 g

PECANS

88% of its calories come from fat.

1 Ounce of Pecans contains 20 grams of fat and 195 total calories

FAT BREAKDOWN: 20 grams total.

Saturated Fat
1.8 g

Polyunsaturated Fat
6.1 g

Monounsaturated Fat
11.6 g

MACADAMIA NUTS

89% of its calories come from fat.

1 Ounce of Macadamia Nuts contains 22 grams of fat and 200 total calories.

FAT BREAKDOWN: 22 Grams Total

Saturated Fat
3.4 g

Polyunsaturated Fat
0.4 g

Monounsaturated Fat
16.7 g

COCONUT MILK

91% of its calories come from fat.

1 Cup of Coconut Milk contains 48 grams of fat and 445 total calories.

FAT BREAKDOWN: 48 grams total.

Saturated Fat
42.7 g

Polyunsaturated Fat
0.5 g

Monounsaturated Fat
2 g

OLIVE OIL

100% of its calories come from fat.

1 tablespoon of Olive Oil contains 14 grams of fat and 125 total calories

FAT BREAKDOWN: 14 grams total.

Saturated Fat
1.9 g

Polyunsaturated Fat
1.4 g

Monounsaturated Fat
9.8 g

COCONUT OIL

100% of its calories come from fat.

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1 tablespoon of Olive Oil contains 14 grams of fat and 125 total calories

FAT BREAKDOWN: 14 grams total.

Saturated Fat
11.8 g

Polyunsaturated Fat
0.2 g

Monounsaturated Fat
0.8 g

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33 thoughts on “What Whole Food Has The Most FAT? Top 20 Best Keto Options”

  1. Hope you enjoy the final episode in this series! You can find our previous one on protein here: https://youtu.be/dLbYBDpqjEY – and a quick update on our cookbook – we're excited to say it's being printed NOW! We plan on having it available the first week of 2022. Happy Holidays everyone!! -Hudson

  2. Keep up the great work, need the 80s soundtrack to workout to, anyone know what it is

  3. It was very informative, now I know with only 9% fat Magic Spoon isn't a good option for Keto diet!

  4. You guys should do a low fat video because high fat foods are so calorie dense make me fat

  5. Hey, guys! I love your channel, and thoroughly enjoy the wicked awesome videos you make! They're not only fun to watch, but I learn a lot from them! Plus, your Oregonians which automatically makes you awesome…

    Can you guys do a video on the Mediterranean diet? I've heard a lot of good things about it, and I'd like to see one of your diet challenge videos on it to see how it works.

    Keep up the awesomeness!

    -David

  6. Soy beans will deplete the testosterone in males. Stay aware from that stuff!

  7. Nice to know but you forgot to mention that the fat from animal sources is blocking your arteries and leads to strokes and heart attacks which are the leading cause of death – especially in US, stay Buff 💪🏻

  8. Smoked salmon causes gastric cancer, any smoked fish really. It’s a big problem in japan, they actually screen for gastric cancer routinely over there

  9. Makes sense. A lot of cultures used nut oils for their oil lamps. What about whole milk, buttermilk, breast milk, etc.?

  10. Need some advice. I had an elbow injury for a year and just got an mri on it to find a slight tear in my elbow and got shut down from my ortho lifting any advice on what workouts to do without pushing and pulling to keep in shape while I'm shut down from using my arms?

  11. I really enjoy your workout videos could you do an upper body lower body split video? Or make a video on how you guys structure your programs?

  12. Love this series! Also, it‘s really cute seeing your kids running around in the background – work and family life combined must be really awesome 🙂

  13. Hudson ! Who won the buff dudes race to 250 lbs ??? U never posted a video about it. Or is it still not over ? I bet its u. Lookkng great blondie dude

  14. How poeple in the states can mix freedom and metric units in the same sentence, I will never know…

  15. Red thumb of course, it's nothing but an ad for a brand that industrially manufactures multi-processed food.

  16. You should make a video about how food labels are legally able to lie. Like how the oil is actually 126 calories for 14g of fat. Or how some bread will say 1 slice (x grams) is x calories but the weight of the actual slice is more than the grams it says the slice should be.

Comments are closed.