10 of the Best Fats to Include in a Keto Diet
1. Avocados and Avocado Oil
Add avocados to a salad, smoothie, or breakfast plate to reap the benefits of this keto-friendly favorite.
2. Olive Oil
Olive oil is a staple of the heart-healthy Mediterranean diet and fits well into a keto diet, too. It is also high in monounsaturated fats and works great for light sautéing, using in dressings, or drizzling over cooked meats or vegetables as a finishing oil.
“We know that when we have fats in our diet like MUFAs, they not only fill us up but help keep our cholesterol levels lower,” says Scott Keatley, a registered dietitian-nutritionist based in New York City.
3. MCT Oil
MCT (medium-chain triglyceride) oil is a supplement made from medium-chain fatty acids. These types of fat are more easily digested than the long-chain fatty acids found in most other foods.
“MCT oil can help you feel full and stay fuller for longer. It’s a great alternative to other fats such as olive oil or butter,” says Leah Kaufman, a registered dietitian with the NYU Langone Weight Management Program.
Some people take MCT oil by itself. But you can also add 1 or 2 teaspoons to low-carb smoothies for an extra fat boost or mix with olive oil, vinegar, and herbs for a keto-friendly vinaigrette.
4. Nuts and Nut Butters
Nuts and nut butters can be a good source of unsaturated fats. However, many also contain carbs, so be sure to look at labels to know exactly what you’re getting, advises Whitmire.
When choosing nut butters, look for those labeled “without added sugar” to ensure you’re not adding extra carbs to your diet.
5. Chia Seeds and Flaxseeds
Whitmire recommends chia seeds and flaxseeds because they are high in omega-3 fatty acids. “Getting more of these fats will improve the ratio of omega-6s to omega-3s you consume, which some research suggests optimizes health,” she says.
American diets tend to be higher in omega-6s than omega-3s, so it’s important to find a balance.
6. Fatty Fish
If you’re not fitting fish into your keto diet, now is a good time to start.
- Salmon
- Sardines
- Mackerel
- Bluefin tuna
7. Full-Fat Greek Yogurt
“Full-fat Greek yogurt can be a great source of protein and fats in a keto diet,” says Kaufman. She stresses that flavored versions are not keto-friendly because they contain added sugar.
Use Greek yogurt to make a dip by mixing in herbs and spices, or create a sweet treat by adding nuts, seeds, coconut, and cacao nibs.
8. Whole Eggs
Eggs are also versatile. Scramble them with low-carb veggies, poach or fry them with sliced avocado, or mix a hard-boiled egg with mayonnaise. Hard-boiled eggs also make the perfect grab-and-go snack.
9. Hemp Hearts
With a mild taste and a texture a lot like sesame seeds, hemp hearts are easy to work into all kinds of dishes. Try sprinkling them over yogurt, salads, or roasted veggies; blending them into smoothies or soups; or mixing them into energy bites. They’re also great stirred into sauces and dressings.
10. Cacao Nibs
Dark chocolate is also a great source of polyphenols. Polyphenols are plant compounds known for their powerful anti-inflammatory properties, which may help support the growth of healthy gut bacteria.
Toss cacao nibs into keto-friendly smoothies, energy bites, or trail mix for a crunchy boost. Got a sweet tooth? Try making keto hot chocolate by melting cacao nibs in unsweetened coconut milk on the stove. Then stir in your go-to keto-friendly sweetener like stevia or monk fruit.
