NutriBasesNutrition Intelligence

Nutrients

Total Fat

A source of energy and essential fatty acids. The Daily Value is 78 g; fat quality matters more than quantity.

Richest source in our database: Butter, Clarified Butter (Ghee) (100 g per 100 g).

Daily Value (DV) 78 g
Unit g per 100 g
Guidance This value is best judged in the context of your whole diet and daily calories.

Understanding total fat

What it does

Dietary fat is a concentrated source of energy and helps the body absorb the fat-soluble vitamins A, D, E and K. It supplies essential fatty acids the body cannot make and forms part of every cell membrane. Fat also carries flavor and helps meals feel satisfying.

When intake falls short

Because fat is abundant in the food supply, outright deficiency is rare, but very low-fat diets can reduce absorption of the fat-soluble vitamins. For most people the type of fat matters more than the total amount. Diets very low in healthy fats may leave some people less satisfied and more likely to overeat refined carbohydrates.

Absorption & pairing

Fat-soluble vitamins are absorbed far better alongside some fat, so a drizzle of olive oil on vegetables or salad genuinely improves their nutritional payoff. Replacing saturated fat with unsaturated fat, rather than with refined starch, is what benefits heart health.

Food-first strategy

Favor unsaturated fats from olive oil, avocados, nuts, seeds and fatty fish, using them in place of some butter and fatty meat. The Daily Value of 78 grams is easy to reach, so the goal is quality and balance rather than simply hitting a number. A handful of nuts or half an avocado adds healthy fat along with fiber and minerals.

Fat provides about 9 calories per gram, more than double that of protein or carbohydrate. The body cannot make omega-3 and omega-6 fatty acids, so they must come from food. Vitamins A, D, E and K need dietary fat to be absorbed properly.

Foods highest in total fat

Full ranking

Values per 100 g of edible portion, sorted high to low. The bar shows the share of the Daily Value.

  1. Butter, Clarified Butter (Ghee)100 g128%
  2. Fat, Beef Tallow100 g128%
  3. Fish Oil, Cod Liver100 g128%
  4. Fish Oil, Herring100 g128%
  5. Fish Oil, Menhaden100 g128%
  6. Fish Oil, Menhaden100 g128%
  7. Fish Oil, Salmon100 g128%
  8. Fish Oil, Sardine100 g128%
  9. Lard100 g128%
  10. Oil, Almond100 g128%
  11. Oil, Apricot Kernel100 g128%
  12. Oil, Avocado100 g128%

See also

Foods highest in total fat Foods lowest in total fat Meat & Poultry Highest in Total Fat Fish & Seafood Highest in Total Fat Eggs & Dairy Highest in Total Fat All nutrients

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.