What Are the Best and Worst Fats to Eat on the Ketogenic Diet?
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10 of the Best Fats to Include in a Keto Diet
1. Avocados and Avocado Oil
Though technically a fruit, avocados offer a rich source of heart-healthy monounsaturated fatty acids (MUFAs). They’re also packed with fiber, which bolsters digestive health.
Half of an avocado contains 114 calories, 1.3 grams (g) of protein, 10.5 g of fat, 6 g of total carbs, and 5 g of fiber (1 g of net carbs).
Add avocados to a salad, smoothie, or breakfast plate to reap the benefits of this keto-friendly favorite.
Avocado oil is also rich in anti-inflammatory MUFAs. One of its biggest benefits is that it stands up to high-heat cooking. Avocado oil has a smoke point of over 482 degrees F, making it ideal for stir-frying and searing.
One tablespoon (tbsp) of avocado oil has 124 calories, 14 g of fat (1.6 g saturated fat), and 0 g of carbohydrates.
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.
One tablespoon of olive oil offers 119 calories, 13.5 g of total fat, and only 2 g of saturated fat. Olive oil contains no carbs or fiber.
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.
MCTs are rapidly absorbed and converted into ketones by the liver, making them especially useful for people on a keto diet.
“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.
For example, 1 tbsp of almond butter offers 98 calories, 3.4 g of protein, 8.9 g of fat, 3 g of total carbs, and about 1.5 g of fiber (about 1.5 g net carbs).
One ounce (oz) of whole almonds (about 23 nuts) provides 164 calories, 6 g of protein, 14.1 g of fat, 6.1 g of carbohydrates, and about 3.5 g of fiber (2.6 g net carbs).
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.
One ounce of chia seeds has 138 calories, 4.7 g of protein, 8.7 g of fat, 11.9 g of carbs, and a whopping 9.8 g of fiber (2.1 net carbs).
One tablespoon of ground flaxseed has 37 calories, 1.3 g of protein, 3 g of fat, 2 g of carbs, and 1.9 g of fiber (0 net carbs).
Choose ground flaxseed instead of whole to allow your body to better absorb the omega-3s.
6. Fatty Fish
If you’re not fitting fish into your keto diet, now is a good time to start.
The American Heart Association recommends consuming fish at least twice per week, emphasizing fatty fish, which are packed with heart-healthy omega-3 fatty acids. Examples include:
Salmon
Sardines
Mackerel
Bluefin tuna
A 3 oz serving of salmon offers 118 calories, 19.9 g protein, 3.7 g fat, and 0 g carbohydrates.
7. Full-Fat Greek Yogurt
Unsweetened, full-fat Greek yogurt does have some carbs, but the higher fat content can make it a healthy option for a keto diet. A 5.3 oz serving provides approximately 6 g of fat, 13 g of protein, and 6 g of carbs.
“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 nutritious, high in protein and fat, and have zero carbs. Egg yolks are rich in B vitamins and the potent antioxidants lutein and zeaxanthin, which support eye health. A single large egg packs about 5 g of fat, 7 g of protein, 0 carbs, and 80 calories.
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
Hemp hearts are the inside part of hemp seeds, without the shell. They are one of the few plant-based protein sources that provide all nine essential amino acids. On top of that, they’re loaded with key nutrients like vitamin E, calcium, iron, and potassium.
Hemp hearts are also high in healthy fat. One tablespoon of hemp hearts provides 5 g of fat, making them a perfect choice for high-fat diets.
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
Cacao nibs are a form of unsweetened, unprocessed raw chocolate. Just 1 oz provides about 12 g of fat and a whopping 9 g of fiber.
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.
