Top Foods Highest in Fat | Ranked by Fat per 100g

Complete ranking of foods by fat content per 100g. Includes per-calorie efficiency, tier groupings, keto/vegan filters, and serving-adjusted amounts. USDA data.

Top Foods Highest in Fat

The highest-fat foods per 100g raw weight are: Olive oil (100 g/100g), Coconut oil (100 g/100g), Canola oil (100 g/100g). Use the tables below to find the best source for your diet, with per-calorie efficiency ranking, tier groupings, and diet-specific filters. All data from USDA FoodData Central.

Top Foods Ranked by Fat per 100g

#	Food	Category	Fat per 100g	Calories per 100g
#1	Olive oil	Fat	100 g	884 kcal
#2	Coconut oil	Fat	100 g	862 kcal
#3	Canola oil	Fat	100 g	884 kcal
#4	Butter	Fat	81.1 g	717 kcal
#5	Mayonnaise	Fat	74.9 g	680 kcal
#6	Walnuts	Fat	65.2 g	654 kcal
#7	Almond Butter	Fat	53 g	645 kcal
#8	Cashew Butter	Fat	53 g	609 kcal
#9	Almond Butter	Fat	52.7 g	641 kcal
#10	Peanut butter	Fat	51.4 g	598 kcal
#11	Peanut Butter	Fat	51.4 g	598 kcal
#12	Peanut Butter	Fat	51.4 g	598 kcal
#13	Almond flour	Grain	50 g	571 kcal
#14	Almonds	Fat	49.9 g	579 kcal
#15	Flaxseed	Fat	42.2 g	534 kcal

Top Fat Foods Chart Data

Chart-ready top-10 fat ranking per 100g, generated from the same table data.

#1 Food for Fat: Olive oil

#1 overall: Olive oil — 100 g per 100g (+0% more than #2 Coconut oil).

Best per calorie: Coconut oil — 11.6 g per 100 kcal.

Fat Content Tier Rankings

Tier	Food	Category	Fat
S	Olive oil	Fat	100 g/100g
S	Coconut oil	Fat	100 g/100g
S	Canola oil	Fat	100 g/100g
S	Butter	Fat	81.1 g/100g
A	Mayonnaise	Fat	74.9 g/100g
A	Walnuts	Fat	65.2 g/100g
B	Almond Butter	Fat	53 g/100g
B	Cashew Butter	Fat	53 g/100g
B	Almond Butter	Fat	52.7 g/100g
B	Peanut butter	Fat	51.4 g/100g
B	Peanut Butter	Fat	51.4 g/100g
B	Peanut Butter	Fat	51.4 g/100g
B	Almond flour	Grain	50 g/100g
B	Almonds	Fat	49.9 g/100g
B	Flaxseed	Fat	42.2 g/100g
B	Pork bacon	Meat	41.8 g/100g
C	Pork bacon	Meat	39.5 g/100g
C	Heavy whipping cream	Dairy	36.1 g/100g
C	Pork	Meat	35.8 g/100g
C	Cream cheese	Dairy	34.2 g/100g

Best Sources of Fat per Calorie

#	Food	Fat per 100 kcal	Fat per 100g	Calories per 100g
#1	Coconut oil	11.6 g/100kcal	100 g	862 kcal
#2	Olive oil	11.31 g/100kcal	100 g	884 kcal
#3	Canola oil	11.31 g/100kcal	100 g	884 kcal
#4	Butter	11.31 g/100kcal	81.1 g	717 kcal
#5	Mayonnaise	11.01 g/100kcal	74.9 g	680 kcal
#6	Heavy whipping cream	10.62 g/100kcal	36.1 g	340 kcal
#7	Cream cheese	10 g/100kcal	34.2 g	342 kcal
#8	Walnuts	9.97 g/100kcal	65.2 g	654 kcal
#9	Olives	9.92 g/100kcal	12.9 g	130 kcal
#10	Sour cream	9.8 g/100kcal	19.4 g	198 kcal
#11	Pork bacon	9.47 g/100kcal	39.5 g	417 kcal
#12	Pork	9.42 g/100kcal	35.8 g	380 kcal
#13	Avocado	9.19 g/100kcal	14.7 g	160 kcal
#14	Almond flour	8.76 g/100kcal	50 g	571 kcal
#15	Cashew Butter	8.7 g/100kcal	53 g	609 kcal

Best Fat Sources by Diet Type

Diet	Food	Fat per 100g	Carbs per 100g
Keto	Olive oil	100 g	0g carbs
Keto	Coconut oil	100 g	0g carbs
Keto	Canola oil	100 g	0g carbs
Keto	Butter	81.1 g	0.1g carbs
Keto	Mayonnaise	74.9 g	0.6g carbs
Vegan	Almond Butter	53 g	21.2g carbs
Vegan	Cashew Butter	53 g	30.3g carbs
Vegan	Almond Butter	52.7 g	21.1g carbs
Vegan	Peanut Butter	51.4 g	22.3g carbs
Vegan	Peanut Butter	51.4 g	22.3g carbs
High-protein	Almond Butter	53 g	21.2g carbs
High-protein	Almond Butter	52.7 g	21.1g carbs
High-protein	Peanut butter	51.4 g	22.3g carbs
High-protein	Peanut Butter	51.4 g	22.3g carbs
High-protein	Peanut Butter	51.4 g	22.3g carbs

Olive oil Benefit Signals

Portion-controlled base: Best value comes from weighing the serving and matching the source prep state. Basis: computed fallback.

Olive oil Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	0 mg sodium

Smart Fat Substitutes for Olive oil

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Butter	123 g	Fat	+1.1 g	+0 kcal	+0 mg
Canola oil	100 g	Fat	+0 g	+0 kcal	+0 mg
Coconut oil	100 g	Fat	+0 g	-22 kcal	+0 mg
Mayonnaise	134 g	Fat	+1.3 g	+24 kcal	+0 mg
Walnuts	153 g	Fat	+23.3 g	+119 kcal	+0 mg
Cashew Butter	189 g	Fat	+22.8 g	+265 kcal	+557 mg

Fat per Typical Serving Size

Food	Serving	Fat	Calories
Olive oil	100g	100 g	884 kcal
Coconut oil	100g	100 g	862 kcal
Canola oil	100g	100 g	884 kcal
Butter	100g	81.1 g	717 kcal
Mayonnaise	100g	74.9 g	680 kcal
Walnuts	100g	65.2 g	654 kcal
Almond Butter	100g	53 g	645 kcal
Cashew Butter	100g	53 g	609 kcal
Almond Butter	100g	52.7 g	641 kcal
Peanut butter	100g	51.4 g	598 kcal

Top Foods for Fat — FAQs

What food has the most fat per 100g? Olive oil has the highest fat content at 100 g per 100g, followed by Coconut oil (100 g) and Canola oil (100 g).

What is the best source of fat per calorie? Coconut oil delivers the most fat per calorie: 11.6 g per 100 kcal. This makes it the best choice for high-fat diets on a calorie budget.

Which foods are highest in fat for vegans? Top vegan foods for fat: Almond Butter (53 g/100g), Cashew Butter (53 g/100g), Almond Butter (52.7 g/100g).

Which high-fat foods are also low in calories? Below-average-calorie foods with high fat: Mozzarella cheese (22.4 g/100g, 300 kcal), Ground beef (80% lean) (20 g/100g, 254 kcal), Beef (20 g/100g, 254 kcal).

How do I quickly increase my fat intake? Add Olive oil (100 g/100g) or Coconut oil (100 g/100g) to meals. A 150g serving of Olive oil provides 150 g.

Understanding Fat Content in Foods

The top three foods for fat per 100g are Olive oil, Coconut oil, Canola oil.

By category: Fat: best is Olive oil (100 g/100g); Grain: best is Almond flour (50 g/100g); Meat: best is Pork bacon (41.8 g/100g); Dairy: best is Heavy whipping cream (36.1 g/100g).

When comparing foods for fat, consider both absolute content (per 100g) and relative efficiency (per calorie). A food high in fat per 100g but also very high in calories may not be the most efficient choice for a calorie-controlled diet. The per-calorie table above accounts for this.

All values are from USDA FoodData Central and represent raw weight unless noted.

Olive oil Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Ranking method: Foods are sorted by the criterion value computed directly from per-100g USDA data. The per-calorie view is computed as criterionPer100g / caloriesPer100g × 100. Tier groupings use equal-interval breaks on the criterion range. No subjective scoring or editorial ranking is applied.

Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

Top Foods Highest in Fat | Ranked by Fat per 100g

Complete ranking of foods by fat content per 100g. Includes per-calorie efficiency, tier groupings, keto/vegan filters, and serving-adjusted amounts. USDA data.

Select Food Source

Direction

Amount

Target

fat

2.6g

3.53 oz•2% sodium

Portion: 100gFood fit: 69/100

Serving reality: 3.53 oz, 0.4 cups, 0.57 pieces.

Best benefits

Lean protein: Strong protein with low carbohydrate and low sodium for this serving.

Meal-prep friendly: Useful for repeat meals when raw/cooked logging is handled correctly.

Protein target support: Useful for building a high-protein meal or snack.

Full micronutrients and nutritional profile

calories

120kcal

protein

23g

carbs

fat

2.6g

sodium

45mg

potassium

260mg

magnesium

28mg

caffeine

0mg

cholesterol

73mg

saturated fat

0.6g

vitamin b12

0.2mcg

Source: USDA FoodData Central reference|generic|FDC ID: 331960•Energy density: 301 kcal/cup