Nutrient guide
Foods high in fat
Oils, nuts, seeds and avocado are the richest sources of fat, along with cheese, fatty fish and meat. Here are the U.S. and EU reference values and 15 common foods ranked by fat per serving.
What is dietary fat?
Fat is one of the three macronutrients, alongside protein and carbohydrates. It provides energy, helps the body absorb vitamins A, D, E and K, and supplies essential fatty acids, such as omega-3s, that the body cannot make.
Most foods contain a mix of fats. Plant oils, nuts, seeds, avocado and fish are mostly unsaturated; butter, coconut oil, cheese and fatty meat contain more saturated fat. Your own fat target in Track Macro is set from your goal and body stats, and it is rebuilt when they change.
How much fat is recommended per day?
| Reference | Amount per day |
|---|---|
| Total fat, adults (U.S. acceptable range) | 20–35% of calories |
| Total fat, adults (EU reference intake on food labels) | 70 g |
Values for children and during pregnancy or breastfeeding are different; see the source.
Source: Dietary Guidelines for Americans, 2020–2025, Appendix 1 (Table A1-2); Regulation (EU) No 1169/2011, Annex XIII. Reference values differ between countries. For European values, see the EFSA DRV Finder.
Fat in common foods
| Food | Serving | Per serving (g) | Per 100 g (g) |
|---|---|---|---|
| Brazil nuts | 1 oz (28 g) | 19 | 67 |
| Walnuts | 1 oz (28 g) | 18 | 65 |
| Hazelnuts | 1 oz (28 g) | 17 | 61 |
| Peanut butter | 2 tbsp (32 g) | 16 | 51 |
| Atlantic mackerel (cooked) | 3 oz (85 g) | 15 | 18 |
| Avocado | ½ piece (101 g) | 15 | 15 |
| Hulled hemp seeds | 3 tbsp (30 g) | 15 | 49 |
| Beef hot dog | 1 piece (48 g) | 14 | 29 |
| Canola (rapeseed) oil | 1 tbsp (14 g) | 14 | 100 |
| Sunflower oil | 1 tbsp (14 g) | 14 | 100 |
| Olive oil | 1 tbsp (14 g) | 14 | 100 |
| Coconut oil | 1 tbsp (14 g) | 13 | 99 |
| Ground beef, 85% lean (cooked) | 3 oz (85 g) | 13 | 15 |
| Milk chocolate | 1 bar (44 g) | 13 | 30 |
| Dark chocolate (70–85% cacao) | 1 oz (28 g) | 12 | 43 |
Ranked by amount per serving among 146 common foods, with at most 5 from any one food group so the list stays varied. Values are for the form named (raw, cooked or canned) and vary by variety, brand and preparation.
Food values: USDA FoodData Central (SR Legacy), public domain. FDC IDs, in table order: 170569, 170187, 170581, 172470, 175120, 171705, 170148, 174614, 172336, 171025, 171413, 171412, 174032, 167587, 170273.
How to see your own fat intake
Track Macro is a calorie counter and macro tracker for iPhone that also records micronutrients. Log a meal with a photo, one line of text, a barcode scan or a search of Open Food Facts, then adjust any value before you save. Save your usual meals and log them again in one tap.
Fat fills one of the rings on the Track Macro dashboard, next to calories, protein and carbs, so you can see how close you are to your own target.
The free All nutrients view shows all 30 nutrients against your own targets, today or as a 7-day average, with plain labels: below your target, on track, above your limit. Tap any nutrient to see your last 7 days against your target, plus the foods that supplied it. You can also see your gaps this week: the nutrients most often below your target.
Photos are estimated on our server. On iPhones with Apple Intelligence (iOS 26), typed meals are understood on your device first. Your diary stays on your iPhone, and the app is free to use on iOS 17 or later.
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How much fat per day is recommended?
The U.S. Dietary Guidelines give an acceptable range of 20–35% of calories for adults. On EU food labels, the reference intake for total fat is 70 g a day.
Which foods are highest in fat?
Among the foods in the table, Brazil nuts (19 g), walnuts (18 g), and hazelnuts (17 g) have the most per serving. Per 100 g, the most concentrated are canola (rapeseed) oil (100 g), sunflower oil (100 g), and olive oil (100 g).
How can I track my fat intake?
Log your meals in Track Macro. Fat is shown as a ring against the target from your plan, and the free All nutrients view shows it today or as a 7-day average, next to saturated fat and omega-3. Tap it to see your last 7 days and the foods that supplied it.
General information, not medical advice. Food values vary by brand, variety and preparation. If you have a health condition or take medication, talk to a doctor or registered dietitian before changing your diet.