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Here’s your new go-to list for the best foods to include in your keto meal prep. Fill up on the healthiest, most nutrient dense fats to kick hunger to the curb and lose more weight on your keto diet.
How Much Fat Should I Eat Per Day on Keto?
Learn exactly how many grams of fat you should be eating each day on keto, using this simple keto fat calculator.
Fat should make up the bulk of your calories when following a ketogenic diet - roughly 65% or more of your calories. For a 2,000 calorie diet, this is about 144 grams of fat per day. You can also aim to eat about 1 gram of fat per pound of body weight. The remaining calories should come from protein (30% of your calories) and less than 5% of your calories should come from carbohydrates.
The combined approach of restricting carbohydrates to very low levels and increasing your intake of fat, on a keto diet is though to help you utilize fat more efficiently for daily fuel. So if you are eating a lean keto diet, you are likely missing out on some of the benefits associated with this diet. If your fat intake is low, you might also find your hungrier than normal or having a hard time getting into a state of ketosis.
Need more help perfecting your keto macros, get started with personalized nutrition recommendations and tracking tools through the Trifecta App.
What Foods are High in Fat?
It is actually pretty easy to get high amounts of fat in your diet. In fact, most of us over do it on a non-keto diet. But the types of foods that naturally contain high amounts of fat is fairly limited. Fat can be found in all meat, fish, and dairy - just as people store body fat, so do animals, and when we eat them, we eat the fat they store. And certain animal foods contain much more fat than others. Fat is also found in some plant-based foods - mainly nuts and seeds.
Outside of whole foods, you can consume fat through added ingredients and toppings like cooking oils, dressings, butter, etc. These types of fats are slightly more processed since they are often extracted from whole foods. And sometimes, this process of extraction can remove key nutrients. For example, olives are a great source of healthy fats and vitamins and minerals. When just the fat is extracted from the olives, you are left with olive oil (which is 100% fat). And butter is the fat containing portion of milk, minus all the protein and calcium.
Good Fat vs. Bad Fat
There is a lot of debate around which fats are “good” or healthy and which fats are considered “bad fats”. Based on existing research, trans fats are really the only “bad” fat that we have enough supporting research to suggest you limit it or remove it from your diet. Trans fats are naturally occurring in some foods, but research suggests trans fats from partially hydrogenated oils may increase your risk of heart disease (1,2).
What about saturated and unsaturated fats?
Saturated fats, found primarily in animal based foods (aka fatty meat and cheese), has been associated with increases in blood cholesterol. But continuing research suggests that saturated fats may be neither good or bad (3,4). Which could be a cause for concern if you are not getting enough of other, more beneficial fats.
On the other hand, unsaturated fats, primarily from plant-based foods, have well-documented health benefits including heart health, brain health, and anti-inflammatory properties (3,5). Unsaturated fats are also commonly called monounsaturated fats (omega-3s) and polyunsaturated fats (omega-6s).
Bottom Line: Aim to get plenty of plant-based fats in your diet to grab potential health benefits and keep saturated fat intake moderate.
Healthy High Fat Low Carb Foods
To help you cut carbs and get plenty of healthy fats in your diet, add more of the following foods to your keto grocery list. Each food contains high amounts of fat with a low carbohydrate content.
1. Salmon
Fatty fish, like salmon, is a known source of the beneficial fat omega-3. There is actually a variety of omega-3 fats found in many different foods, including many plant-based options, but the type found in seafood is unique.
Seafood contains EPA and DHA omega-3 fats. DHA is the same type of fat that lines 80% of our brain, which makes it no surprise that omega-3s from fish are beneficial for your brain health and mental well-being. And both DHA and EPA are thought to be powerful anti-inflammatories and are linked to numerous health benefits including weight loss and chronic disease prevention (6).
A 4-ounce portion of sustainably caught salmon contains more than 1,000mg of healthy omega-3s and the following nutrition breakdown:
- 160 calories
- 7 grams of fat
- 22 grams of protein
- 0 grams of net carbs
Salmon is also a source of vitamin D, vitamin A, and potassium.
Other great sources of DHA omega-3s include fatty fish like herring, mackerel, anchovies, and sardines.
2. Eggs
Even though eggs are traditionally thought of as a protein, more than 60% of their calories come from fat, some of which is omega-3 fats, and only 30% protein. This makes eggs an ideal macro-ratio for your keto meal plan.
Plus eggs are incredibly nutritious, providing a source of vitamin D, iron, and choline.
As for weight loss benefits, one study those who ate eggs for breakfast, decreased their calorie intake by nearly 400 calories a day - which could help lead to significant weight loss in some people (7).
One whole egg has:
- 77 calories
- 5 grams of fat
- 6 grams of protein
- 0.5 grams of net carbs
3. Almonds
Almonds are a popular health food for good reason. They contain high amounts of heart-healthy fats, and pack some fiber and protein - all of which are associated with better appetite control (7,8). In addition, almonds are a good source of vitamin E, iron, and magnesium.
There are also quite a few studies linking nut consumption, including almonds, to weight loss (9).
One small handful ( 1 ounce) of almonds has:
- 160 calories
- 16 grams of fat
- 6 grams of protein
- 2 grams of net carbs
Not a fan of almonds? Pretty much all nuts are a source of healthy fat and contain a variety of important nutrients. Try pistachios, walnuts, peanuts, macadamia nuts, cashews, or pecans instead.
4. Chia Seeds
Chia seeds are not only healthy high-fat food, but they have a unique property that gives them extra weight loss benefits. When combined with water - like when you are digesting them - chia seeds can absorb up to 12 times their volume. This creates a gel-like texture that “sticks to your ribs” and helps keep you feeling satisfied longer. This effect may also help lower cholesterol and promote better blood sugar control (10).
This gel effect is what makes chia seed pudding come to life. Check out this keto-friendly pumpkin chia pudding recipe.
Chia seeds are also a source of plant-based omega-3s, or ALA fats, which are not quite the same as the omega-3s you get from fish, but still offer great heart health benefits (11).
One ounce of chia seeds has:
- 140 calories
- 9 grams of fat
- 5 grams of protein
- 2 grams of net carbs
Seeds in general are an excellent option for healthy plant-based fats. Try adding in more sesame seeds, pumpkin seeds, sunflower seeds, and flax seeds to get various health benefits and key nutrients into your diet.
5. Avocado
Avocados are one of the few fat-containing fruits we know of and a staple to any healthy keto diet. In fact, avocados are more than 75% fat. They are also a good source of omega-3s, vitamin C, vitamin E, potassium, and folate and pack a good amount of fiber. And this nutrient-dense fruit might also support more weight loss, by helping to keep you feeling fuller longer (12).
Plus, avocado pairs well with just about everything you can think of and works as a great substitute for other types of fat like butter, mayonnaise, and cream.
One half of an avocado has:
- 115 calories
- 10.5 grams of fat
- 1 gram of protein
- 1 gram of net carbs
6. Peanut Butter
Peanut butter is not just a favorite food from your childhood, it’s also a healthy fat that provides a variety of health advantages. Eating peanut butter has been associated with appetite control, blood sugar control, weight loss, and heart health to name a few (13,14,15).
In addition, peanut butter is a good source of protein, magnesium, and vitamin E. Just keep an eye out for brands that include added sugar, as this will increase the carb count a bit.
Two tablespoons of natural peanut butter will provide:
- 170 calories
- 18 grams of fat
- 7 grams of protein
- 4 grams of net carbs
Almond butter, cashew butter, and sunflower butter also work great!
7. Olives
Olives are the nutritious, fatty fruit behind the benefits associated with olive oil consumption. Research suggests that the notable antioxidant properties in olives and olive oil may promote heart health and bone health (16,17,18).
Olives are also super rich in omega-3 fats and are a source of vitamin E, iron, and copper.
A typical small serving of olives (2 to 5 olives, depending on the size) has:
- 30 calories
- 2 grams of fat
- 0 grams of protein
- 1 gram of net carbs
8. Cacao Nibs
Chocolate is not typically thought of as a fat or even a low-carb food, but some dark chocolate - and cacao in particular, is a high-fat food that is rich in beneficial antioxidants. Cacao is linked to improved mood, heart health, brain health, and even weight loss (19,20,21,22).
Some studies suggest that cacao might help reduce appetite and increase fat oxidation, supporting better weight management (23, 24).
Caco is also a source of plant-based saturated fat, fiber, magnesium, zinc, and iron.
To get the full benefits, cacao nibs or at least 70% dark chocolate - just be sure to check for too much-added sugar as this will impact carbs.
One-quarter cup of cacao nibs contains:
- 180 calories
- 13 grams of fat
- 4 grams of protein
- 2 grams of net carbs
9. Tahini
Tahini is sesame seeds ground into a paste that is often used in hummus or baba ganoush. Just as other seeds are high in healthy fats, tahini is no exception. Bu tits are also a source of protein, fiber, phosphorus, calcium, and iron.
Sesame seeds are also a source of plant-based elements called lignans and phytosterols that may help with cholesterol management (25,26,27).
Just two tablespoons of tahini provide:
- 178 calories
- 16 grams of fat
- 3 grams of net carbs
- 5 grams of protein
10. Coconut
Coconut oil is known for being high in a type of fat called medium-chain triglycerides (MCT). And while this is a type of saturated fat, it is slightly different than the fat from animal-based foods.
In fact, MCTs are great for a keto diet since they are thought to promote ketone body production (28). MCTs are also thought to benefit weight loss by suppressing hunger and supporting belly fat loss (29,30). For these reasons, you may want to consider switching to coconut oil for cooking on a keto diet.
Coconut meat also provides fiber and small amounts of iron and magnesium.
A half-cup serving of shredded coconut has:
- 140 calories
- 13 grams of fat
- 2.5 grams of net carbs
- 1 gram of protein
Keto Meal Planning
A well-planned diet is the key to achieving your fitness goals with keto. It can be easy to get caught up in trendy diets like this and forget that calorie control and nutrition are still crucial for losing weight and maintaining good health.
In addition to plenty of healthy fats, you should also load up on other nutrient-dense, keto-friendly foods and aim to get the right percent of keto macronutrients each day.
Make this process feel like a breeze with this free keto meal prep toolkit. Includes keto shopping lists, meal planning tools, and tips from the experts.
Not into prepping your own food or just feeling a little overwhelmed with your keto diet? Eliminate all of the stress and hard work by having our expert nutritionists and chefs plan and prep your food for you. Check out our keto meal plan and get fresh-made keto meals delivered to your house each week - they are macro-balanced, delivered fresh, and made only with the best ingredients. All you need to do is heat and eat them.