Total fat

Processed Food

Item Rating: 38/100

1 serving (15 grams) contains 135 calories, 0.0 grams of protein, 15.0 grams of fat, and 0.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		2142.9
% Daily Value*
Total Fat		238.1 g	305%
	Saturated Fat	119.0 g	595%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		0 mg	0%
Total Carbohydrates		0 g	0%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		0 g	0%
Vitamin D		0 mcg	0%
Calcium		0 mg	0%
Iron		0 mg	0%
Potassium		0 mg	0%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🧈 High saturated fat

🍞 Low carbs

Source of Calories

Fat: 2142 cal (100.0%)

Protein: 0 cal (0.0%)

Carbs: 0 cal (0.0%)

About Total fat

Total fat is one of the three primary macronutrients, alongside carbohydrates and protein, and is an essential part of a balanced diet. It can be derived from both animal and plant sources, including oils, nuts, seeds, avocados, fatty fish, and animal fats like butter. Total fat comprises different types, including unsaturated (healthy fats like monounsaturated and polyunsaturated fats), saturated fats, and trans fats. Unsaturated fats are commonly found in Mediterranean and plant-focused cuisines, providing numerous health benefits, while saturated fats and trans fats should generally be consumed in moderation. Fat is calorie-dense, offering 9 calories per gram, and aids in energy storage, vitamin absorption (A, D, E, and K), and maintaining cell structure. A balanced fat intake is crucial for overall health.

Health Benefits

• Supports brain function and development due to omega-3 fatty acids, commonly found in fatty fish (EPA and DHA).
• Promotes heart health through monounsaturated fats such as those in olive oil, which can improve cholesterol levels and reduce cardiovascular risk.
• Helps with the absorption of fat-soluble vitamins A, D, E, and K, which are essential for immune and bone health.
• Contributes to healthy skin and hormone regulation due to dietary fat's role in maintaining cell membrane integrity.
• Provides a concentrated energy source, aiding in prolonged physical activity and overall energy balance.

Dietary Considerations

Allergens: Contains Typically none, though individual fat sources like nuts, seeds, dairy, or soy may cause allergies.

Suitable for: Mediterranean diet, ketogenic diet, paleo diet

Not suitable for: Low-fat diets (in high amounts), diets restricting specific fats (e.g., trans fats in processed foods)

Selection and Storage

Store fats like oils in a cool, dark place to prevent rancidity. Nuts and seeds should be kept in airtight containers, refrigerated, or frozen to extend freshness.

Common Questions About Total fat Nutrition

What are the nutritional contents of foods high in total fat?

Foods high in total fat, such as avocados, nuts, seeds, and fatty fish, can vary in caloric density and nutrient profile. For instance, 1 ounce of almonds contains about 165 calories, 14 grams of fat (mostly unsaturated), 6 grams of protein, and 3.5 grams of fiber. Healthy fats like omega-3s from salmon also provide essential fatty acids beneficial for brain and heart health.

Can I consume high-fat foods on a keto diet?

Yes, high-fat foods are central to a keto diet, which derives 70-80% of its calories from fat. Foods such as olive oil, butter, eggs, and avocados are excellent options as they are low in carbs and provide the necessary fats for maintaining ketosis.

What are the health benefits and concerns of eating foods high in total fat?

Consuming healthy fats, particularly unsaturated fats found in nuts, seeds, and oily fish, supports heart and brain health. However, excessive intake of saturated and trans fats can raise LDL (bad) cholesterol and increase the risk of heart disease. It's crucial to focus on sources of unsaturated fat while limiting processed and fried foods.

How much total fat should I include in my daily diet?

The USDA recommends that 20-35% of your daily caloric intake should come from fat. For a 2,000-calorie diet, this equates to about 44-77 grams of fat daily, with a focus on unsaturated fats from sources like nuts, seeds, avocados, and fatty fish, while minimizing trans fats and reducing saturated fats to less than 10% of calories.

How does total fat in nuts compare to other fatty snacks?

Nuts like almonds and walnuts are high in unsaturated fats and provide additional nutrients like protein and fiber. In contrast, fatty snacks like potato chips or processed cheese products are often high in saturated fats and lack these additional nutritional benefits. For example, 1 ounce of almonds has 14 grams of fat (mostly unsaturated) compared to 1 ounce of potato chips, which contains about 10 grams of fat, primarily from less healthy sources.

Data Sources & Scientific References