{"id":50539,"date":"2023-04-07T11:21:43","date_gmt":"2023-04-07T11:21:43","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=50539"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"foods-high-in-fats-for-keto","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/","title":{"rendered":"10 Foods High In Fat For Keto And Low-Carb Diets"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#What_Are_The_Different_Types_Of_Dietary_Fat\" >What Are The Different Types Of Dietary Fat?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#Saturated_Fat\" >Saturated Fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#Monounsaturated_Fat\" >Monounsaturated Fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#Polyunsaturated_Fat\" >Polyunsaturated Fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#Trans_Fat\" >Trans Fat<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#Why_Are_Fats_Necessary_For_Keto\" >Why Are Fats Necessary For Keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#What_To_Eat_For_Fats_On_Keto_Diet\" >What To Eat For Fats On Keto Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#Avocado_And_Avocado_Oil\" >Avocado And Avocado Oil<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#Olives_And_Olive_Oil\" >Olives And Olive Oil<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#Nuts_And_Nut_Butters\" >Nuts And Nut Butters<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#Coconut_And_Unrefined_Coconut_Oil\" >Coconut And Unrefined Coconut Oil<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#Fatty_Fish_And_Seafood\" >Fatty Fish And Seafood<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#Flax_Seeds\" >Flax Seeds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#Hemp_Hearts\" >Hemp Hearts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#Chia_Seeds\" >Chia Seeds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#Whole_Eggs\" >Whole Eggs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#High-Quality_Butter\" >High-Quality Butter<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#Cheese_And_Other_Dairy_Products\" >Cheese And Other Dairy Products<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#Beware_Of_These_Not-So-Healthy_Fats_For_Keto_Diet\" >Beware Of These Not-So-Healthy Fats For Keto Diet<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#Crackers_Chips_And_Other_Processed_Snacks\" >Crackers, Chips, And Other Processed Snacks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#Margarine_And_Shortening\" >Margarine And Shortening<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#Processed_Meats\" >Processed Meats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#Deep-Fried_Foods\" >Deep-Fried Foods<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you&#8217;re like most people, you probably think of fat as the enemy when it comes to <a href=\"https:\/\/betterme.world\/articles\/is-soy-sauce-keto\/\">weight loss<\/a>. But on a keto or low-carb diet, fats are your best friends! <\/span><span style=\"font-weight: 400;\">Fats are one of the three macronutrients and an essential part of any healthy diet. They provide your body with energy, help regulate hormones, and help you absorb essential vitamins and minerals. So when it comes to the keto diet, fat isn&#8217;t just welcome \u2014 it&#8217;s essential.\u00a0<\/span><span style=\"font-weight: 400;\">In this article, we&#8217;ll take a look at the different types of dietary fats, and explore 10 of the best sources of fat on keto.\u00a0<\/span><span style=\"font-weight: 400;\">Additionally, learn how to include these foods in your diet and why they&#8217;re important for optimal health. We&#8217;ll also discuss unhealthy fats and how to avoid them. So let&#8217;s get started!<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Foods_High_In_Fat_For_Keto\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Frame_207608.gif\" alt=\"Everything about Ketosis in One Place\" width=\"1920\" height=\"1080\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Different_Types_Of_Dietary_Fat\"><\/span><b>What Are The Different Types Of Dietary Fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are four main types of <a href=\"https:\/\/betterme.world\/articles\/keto-chicken-nuggets-air-fryer\/\">dietary fat<\/a>: saturated, monounsaturated, polyunsaturated, and trans fats. Sometimes, these are grouped into &#8220;good&#8221; and &#8220;bad&#8221; fats, but that&#8217;s not always the case.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Saturated_Fat\"><\/span><b>Saturated Fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This type of fat is found mainly in animal products like meat, dairy, and eggs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They are also found in some plant-based foods like palm oil and coconut oil. These fats are solid at room temperature, and while they are often considered unhealthy, research suggests that eating moderate amounts of saturated fat may not be that harmful (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/fats-and-cholesterol\/types-of-fat\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). Recommendations for saturated fat typically suggest keeping it under 7-10% of total calories.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Monounsaturated_Fat\"><\/span><b>Monounsaturated Fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">They are found mainly in plant-based foods like nuts, avocados, olive oil, and canola oil. Monounsaturated fats are liquid at room temperature and have been linked to several health benefits, including reducing inflammation and improving blood cholesterol levels (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/fats-and-cholesterol\/types-of-fat\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Polyunsaturated_Fat\"><\/span><b>Polyunsaturated Fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This fat is found in fatty fish, seeds, and nuts. When extracted, polyunsaturated fats form oils that are liquid at room temperature. These fats have been linked to many health benefits, including reducing inflammation and promoting healthy brain function (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/fats-and-cholesterol\/types-of-fat\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Trans_Fat\"><\/span><b>Trans Fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Artificial trans fats are created when liquid oils are processed into solid fats like shortening and margarine. These fats are often found in processed and fried foods, as well as some baked goods. The previously mentioned fats are linked to positive effects, whereas this fat has been linked to some negative health effects, so it&#8217;s best to avoid them (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/fats-and-cholesterol\/types-of-fat\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). In fact, many countries have banned them in recent years.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/best-fats-for-keto\/\"><i>Best Fats For Keto To Ensure Success With Every Bite<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Foods_High_In_Fat_For_Keto\"><img decoding=\"async\" class=\"aligncenter wp-image-47259 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207710-1024x576.png\" alt=\"foods high in fats for keto\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207710.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207710-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207710.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207710-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207710.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Are_Fats_Necessary_For_Keto\"><\/span><b>Why Are Fats Necessary For Keto?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The keto diet is based on the idea of eating high amounts of fat and low amounts of carbohydrates. This approach aims to get your body to transition from burning glucose to burning <a href=\"https:\/\/betterme.world\/articles\/keto-chicken-thighs\/\">ketones<\/a>, <\/span><span style=\"font-weight: 400;\">which can provide energy for the body and brain in the absence of carbohydrates.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your body first uses up any glucose it has available to use as fuel when you start following a keto diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once this energy source is depleted, your body turns to stored fat for energy instead. This process is called ketosis, and it is the key to achieving a state of nutritional ketosis (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). At some point, you&#8217;ll reach a state where your body is burning fat for fuel almost exclusively.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In order to get into this state and stay there, you need to make sure your diet is rich in healthy fats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, you&#8217;ve limited the main energy source that your body is used to using \u2013 carbohydrates. So you&#8217;ll need to make up for it with fats, which will help keep your body in a state of ketosis and provide the energy you need to get through the day.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Foods_High_In_Fat_For_Keto\"><img decoding=\"async\" class=\"aligncenter wp-image-47238 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207683-1024x576.png\" alt=\"foods high in fats for keto\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207683.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207683-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207683.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207683-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207683.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_To_Eat_For_Fats_On_Keto_Diet\"><\/span><b>What To Eat For Fats On Keto Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you understand the importance of dietary fat on the keto diet, let&#8217;s look at 10 of the best sources of fats.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Avocado_And_Avocado_Oil\"><\/span><b>Avocado And Avocado Oil<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">By far the most popular, Insta-worthy keto fat source is avocados. They are full of monounsaturated fats (MUFAs). Research shows that MUFAs can help improve cholesterol levels and reduce the risk of heart disease, especially when they replace saturated fats in your diet (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5001225\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Half an avocado provides about 11 g of fat, making it a great way to hit your daily fat goals (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/2344719\/nutrients\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regularly eating this creamy fruit may benefit your health because (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3664913\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It is fiber-rich. <\/b><span style=\"font-weight: 400;\">Fiber is known to help with weight loss, reduce cholesterol levels, and improve digestive health.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It contains potassium<\/b><span style=\"font-weight: 400;\">. Potassium helps reduce blood pressure, which is a risk factor for heart disease.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It is full of vitamins and minerals<\/b><span style=\"font-weight: 400;\">. They are an excellent source of\u00a0folate, vitamin E, vitamins B6 and C, magnesium, and other essential nutrients.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Not sure how best to add this delicious fruit to your diet?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can try to mash it up and spread it on toast, add it to salads, blend it into smoothies, or simply enjoy a few slices with some sea salt. Use avocado oil when cooking. Since it has a high smoke point, it is perfect for stir-fries and roasting.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Olives_And_Olive_Oil\"><\/span><b>Olives And Olive Oil<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A Mediterranean diet staple, olives are known for their high MUFA content. One tablespoon of extra-virgin olive oil contains about 14 g of fat, which can also be added to salads and cooked dishes, or used as a dipping sauce (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/171413\/nutrients\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). Olives can also add flavor and fat to <a href=\"https:\/\/betterme.world\/articles\/keto-cheesecake-recipe\/\">your meals<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fat content aside, olives and olive oil also have health benefits, since (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6770785\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>They contain antioxidants. <\/b><span style=\"font-weight: 400;\">Olives and olive oil are rich in polyphenols, which are powerful compounds that can help protect against chronic diseases.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>They may reduce inflammation<\/b><span style=\"font-weight: 400;\">. Some studies suggest that olive oil can help reduce inflammation in the body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>They may lower blood pressure<\/b><span style=\"font-weight: 400;\">. Some research shows that olives and olive oil may help reduce blood pressure.<\/span><\/li>\n<\/ul>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Foods_High_In_Fat_For_Keto\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Foods_High_In_Fat_For_Keto\"><img decoding=\"async\" class=\"aligncenter wp-image-47212 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207654-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207654.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207654-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207654.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207654-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207654.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Nuts_And_Nut_Butters\"><\/span><b>Nuts And Nut Butters<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Nuts are a great source of fat on the <a href=\"https:\/\/betterme.world\/articles\/is-rotisserie-chicken-keto\/\">keto diet<\/a>, with a quarter-cup providing about 19 g of fat (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/2342961\/nutrients\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). They are also an excellent source of protein and fiber, making them a great snack or meal addition.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regularly eating nuts and nut butters can benefit your health because (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3257681\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>They are rich in heart-healthy fats<\/b><span style=\"font-weight: 400;\">. Some research suggests that regularly consuming nuts can help reduce LDL cholesterol.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>They are full of vitamins and minerals<\/b><span style=\"font-weight: 400;\">. Many types of nuts are excellent sources of magnesium, zinc, and other essential nutrients.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>They may help with weight loss<\/b><span style=\"font-weight: 400;\">. Some studies suggest that consuming nuts may help you feel fuller for longer and reduce hunger.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Some of the best nuts for keto are almonds, walnuts, macadamia, and peanuts. Nut butter, such as almond or peanut butter, also makes a great snack. Just be sure to choose ones without added sugar or other unhealthy ingredients.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Making your own nut butter is also an easy way to get more fat into your diet. Simply blend some nuts of your choice with a little oil and voila! Spread it on toast or add it to a smoothie for an extra fat boost.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Coconut_And_Unrefined_Coconut_Oil\"><\/span><b>Coconut And Unrefined Coconut Oil<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Coconuts are top contenders among popular keto fat sources because they contain a lot of medium-chain triglycerides (MCTs). MCTs are known for their ability to quickly convert into energy, making them a great fuel source for keto dieters (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5805166\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Coconut oil is also high in saturated fat, so include it in moderation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Coconut oil is a great cooking oil to add to your keto kitchen since it has a high smoke point and a <a href=\"https:\/\/betterme.world\/articles\/keto-chicken-fried-rice\/\">mild flavor<\/a>. It is also great for baking, as it can replace other fats like butter or vegetable oil in recipes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Full-fat coconut milk is another great way to get more fat into your diet. You can use it in smoothies, curries, or other savory dishes for an extra dose of creamy goodness.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aside from the above-mentioned health benefits of this tropical treat, it has more advantages, such as (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5044790\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It contains lauric acid<\/b><span style=\"font-weight: 400;\">. Coconut oil is an excellent source of lauric acid, a type of MCT that may have antimicrobial properties.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It may reduce inflammation<\/b><span style=\"font-weight: 400;\">. Some research suggests that coconut oil may have anti-inflammatory effects.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It may help with weight loss<\/b><span style=\"font-weight: 400;\">. Some studies indicate that MCTs may help to support metabolism and reduce appetite.<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/keto-friendly-dressings\/\"><i>10 Keto-Friendly Dressings That Are As Delicious As They Are Low-Carb<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Foods_High_In_Fat_For_Keto\"><img decoding=\"async\" class=\"aligncenter wp-image-44627 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207629-1024x576.png\" alt=\"foods high in fats for keto\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207629.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207629-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207629.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207629-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207629.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fatty_Fish_And_Seafood\"><\/span><b>Fatty Fish And Seafood<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fatty fish, such as salmon, mackerel, and sardines, are packed with omega-3 fatty acids. A 3-ounce serving of salmon provides about 19 g of fat, making it an excellent source for <a href=\"https:\/\/betterme.world\/articles\/keto-chicken-lettuce-wraps\/\">keto<\/a> dieters (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/2341700\/nutrients\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to providing fat, fatty fish and seafood can also have other health benefits, such as (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6861329\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It reduces inflammation.<\/b><span style=\"font-weight: 400;\"> The omega-3 fatty acids found in fatty fish can reduce inflammation in the body and support heart health.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It helps in muscle building.<\/b><span style=\"font-weight: 400;\"> Protein in fish and seafood can help build and maintain muscle on a keto diet.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It contains different nutrients.<\/b><span style=\"font-weight: 400;\"> Fish and seafood are also good sources of B vitamins, zinc, iodine, and selenium. These nutrients help to keep the body healthy and energized.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Not sure how to incorporate more fatty fish into your keto diet? Try adding salmon to salads or stir-fries, canned tuna to sandwiches or wraps, or sardines to sauces and casseroles.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Flax_Seeds\"><\/span><b>Flax Seeds<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Flax seeds are small, oily, nutty-flavored seeds that are packed with fat and fiber. A quarter-cup serving provides about 18 g of fat and 12 g of fiber (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/2343063\/nutrients\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating these seeds can be beneficial to your health because (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6567199\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It contains lignans<\/b><span style=\"font-weight: 400;\">. These are natural compounds that may have antioxidant properties. They are also thought to help reduce inflammation in the body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It is a good source of omega-3 fatty acids. <\/b><span style=\"font-weight: 400;\">This nutrient can help support heart health and reduce inflammation.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It may help reduce blood sugar levels.<\/b><span style=\"font-weight: 400;\"> The fiber in flaxseeds may help to manage blood sugar levels, which can be helpful for those on the keto diet.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Adding flaxseeds to your diet is easy. You can add them to smoothies, oatmeal, yogurt, or salads. You can also create your own flaxseed oil by blending one cup of flaxseeds with \u00be-1 cup of water and a bit of oil.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Hemp_Hearts\"><\/span><b>Hemp Hearts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hemp hearts are actually the soft center of hemp seeds, which are also known as shelled hemp seeds. An ounce of hemp hearts provides about 15 g of fat and 1 g of fiber (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170148\/nutrients\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hemp hearts are beneficial to your health because (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7891210\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It contains gamma linoleic acid<\/b><span style=\"font-weight: 400;\">. This polyunsaturated fatty acid has anti-inflammatory properties.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It contains nutrients that boost health. <\/b><span style=\"font-weight: 400;\">They contain polyunsaturated fatty acids, which can help reduce cholesterol levels and support heart health.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It helps with muscle building. <\/b><span style=\"font-weight: 400;\">Hemp hearts are also a good source of protein and can help to build muscle on the keto diet.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These little seeds are incredibly versatile and can easily be added to your diet. You can sprinkle them on salads, add them to smoothies or use them in baking as they don&#8217;t change the flavor profile of recipes.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Foods_High_In_Fat_For_Keto\"><img decoding=\"async\" class=\"aligncenter wp-image-44685 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207637-1024x576.png\" alt=\"foods high in fats for keto\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207637.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207637-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207637.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207637-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207637.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Chia_Seeds\"><\/span><b>Chia Seeds<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Perhaps the most popular of all the super seeds is chia seeds. They are deemed as small but mighty. A two-tablespoon serving provides about 7 g of fat and 7 g of fiber (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/2343065\/nutrients\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These tiny seeds are incredibly nutrient-dense and can be beneficial to your health because (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4926888\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It contains omega-3 fatty acids<\/b><span style=\"font-weight: 400;\">. This can help reduce inflammation and support heart health.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It contains antioxidants.<\/b><span style=\"font-weight: 400;\"> Chia seeds are a good source of antioxidants, which may help to reduce the risk of cancer and other chronic diseases.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It is packed with protein. <\/b><span style=\"font-weight: 400;\">This seed is a good source of protein, which can help to build muscle on the keto diet.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Chia seeds can easily be incorporated into your diet by sprinkling them onto salads, adding them to smoothies, using them in baking, or adding them to overnight oats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re needing a source of keto fats for breakfast, you can always make a chia seed parfait by layering chia seeds, yogurt, and fresh or frozen fruit.<\/span><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Foods_High_In_Fat_For_Keto\">experience the fun side of fitness and dieting<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Foods_High_In_Fat_For_Keto\"><img decoding=\"async\" class=\"aligncenter wp-image-44651 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207635-1024x576.png\" alt=\"foods high in fats for keto\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207635.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207635-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207635.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207635-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207635.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Whole_Eggs\"><\/span><b>Whole Eggs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Whole eggs are great for a keto diet because they contain both fat and protein. A single large egg contains about 5 g of fat and 6 g of protein (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/748967\/nutrients\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating eggs can be beneficial to your health because (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6126094\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>They contain lutein and zeaxanthin<\/b><span style=\"font-weight: 400;\">. These are powerful antioxidants found in eggs and can help protect your eyes from age-related damage.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It contains choline. <\/b><span style=\"font-weight: 400;\">Whole eggs are a good source of choline, which is important for brain development and memory.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It keeps you satiated. <\/b><span style=\"font-weight: 400;\">Eating eggs can help to keep you full longer due to their satiating effect.\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"High-Quality_Butter\"><\/span><b>High-Quality Butter<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">By high-quality, we mean organic butter from grass-fed cows. The distinction is important because the cows are raised on a more nutrient-dense diet and produce butter that is higher in healthy fats. A single tablespoon of butter provides about 12 g of fat, about half of which are saturated (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/2345703\/nutrients\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating high-quality butter can be beneficial to your health because (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4927102\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It contains conjugated linoleic acid<\/b><span style=\"font-weight: 400;\">.\u00a0 This is a type of fat that may help reduce inflammation and improve blood sugar levels.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It is rich in butyrate<\/b><span style=\"font-weight: 400;\">. Butyrate is a type of fatty acid that may help reduce inflammation and improve gut health.\u00a0<\/span><\/li>\n<li><b>It is packed with nutrients. <\/b><span style=\"font-weight: 400;\">Butter contains several vitamins, minerals, and antioxidants, which may help improve overall health.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Using high-quality butter in moderation is a great way to add healthy fats to your keto diet. You can use it on vegetables or meats, spread it onto toast or even add a tablespoon to your coffee for an extra creamy treat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bullet-proof coffee is a type of butter coffee that has become very popular on the keto diet (as well as other low-carb diets) that is made with coffee, butter, and\/or MCT oil. Aside from the healthy fats, butter still has a fair amount of saturated fat, so use it in moderation.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Foods_High_In_Fat_For_Keto\"><img decoding=\"async\" class=\"aligncenter wp-image-44643 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207633-1024x576.png\" alt=\"foods high in fats for keto\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207633.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207633-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207633.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207633-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207633.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cheese_And_Other_Dairy_Products\"><\/span><b>Cheese And Other Dairy Products<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cheese is a great source of healthy fats on the keto diet. An ounce of cheddar cheese provides about 10 g of fat, about 6 of which are saturated (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/328637\/nutrients\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As with butter, it is important to look for high-quality cheese that comes from grass-fed cows.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating cheese can be beneficial to your health because (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/cheese\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It helps with bone health. <\/b><span style=\"font-weight: 400;\">Cheese is a good source of calcium and phosphorus, which are important for bone health.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It gives you energy.<\/b><span style=\"font-weight: 400;\"> It is a good source of vitamin B12, which can help support energy levels.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It contains many nutrients. <\/b><span style=\"font-weight: 400;\">Cheese also contains several other vitamins, minerals, and antioxidants that can help improve overall health.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Cheese can be incorporated into your diet in so many ways. You can make a cheese board with different types of cheese and your favorite keto-friendly crackers, you can sprinkle it over salads or add it to omelets.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other dairy products such as Greek yogurt, cream cheese, and heavy cream are also great sources of healthy fats on a keto diet. Again, some of that fat is saturated, so moderation is key.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Foods_High_In_Fat_For_Keto\"><img decoding=\"async\" class=\"aligncenter wp-image-44415 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207607-1024x576.png\" alt=\"foods high in fats for keto\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207607.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207607-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207607.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207607-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207607.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Beware_Of_These_Not-So-Healthy_Fats_For_Keto_Diet\"><\/span><b>Beware Of These Not-So-Healthy Fats For Keto Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Not all fats are created equal and it is important to be aware of the not-so-healthy fats that you should avoid on a keto diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some of the sources of unhealthy fats that you should avoid:\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Crackers_Chips_And_Other_Processed_Snacks\"><\/span><b>Crackers, Chips, And Other Processed Snacks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Not only do these products tend to contain refined carbohydrates, which are a no-no on the keto diet, they may contain a lot of saturated fat or even trans fats in some parts of the world. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has shown that these types of fats can increase your risk of heart disease and stroke (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/fats-and-cholesterol\/types-of-fat\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). It is best to avoid them altogether, but if you do choose to indulge in a processed snack from time to time, at least make sure that it does not contain any trans fats. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Reading labels is a great way to make sure that you are not consuming any unhealthy fats. Watch out for the words \u201cpartially hydrogenated\u201d on the label as these indicate that trans fats are present in the product. <\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Margarine_And_Shortening\"><\/span><b>Margarine And Shortening<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Margarine and shortening are both made from vegetable oils and typically contain trans fats. To make sure your brand does not contain trans fats, avoid anything with the words \u201cpartially hydrogenated\u201d in the ingredients list.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is best to avoid these products entirely and use healthy fats such as olive oil, avocado oil, or coconut oil instead.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Processed_Meats\"><\/span><b>Processed Meats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many processed meats, such as hot dogs, bacon, and sausages, are high in unhealthy fats. What happens during the processing of these meats is that fatty acids are added to give them flavor and texture.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These fatty acids are usually unhealthy, saturated, or trans fats. It is best to limit your consumption of processed meats and focus on lean cuts of meat, fish, eggs, and poultry instead. <\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Deep-Fried_Foods\"><\/span><b>Deep-Fried Foods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Deep-frying foods are a popular way to cook, but they can be unhealthy because the oil used to fry the food is usually highly processed and can contain unhealthy fats. Additionally, frying foods increases their fat content significantly, making them calorie-dense and unhealthy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is best to avoid deep-fried foods on the keto diet and opt for healthier cooking methods instead like baking, grilling, or stir-frying.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Healthy fats are an important part of the keto diet and should make up a large proportion of your daily calories. There are several healthy sources of fat on keto, such as avocados, olive oil, nuts and seeds, grass-fed cheese, and butter.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Albeit fats are necessary for the keto diet, be sure to avoid unhealthy fats, such as those found in processed meats, deep-fried foods, and\u00a0shortening. By following these guidelines, you can ensure that your keto diet is providing you with all the essential nutrients and healthy fats that your body needs.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Foods_High_In_Fat_For_Keto\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Frame_207609.gif\" alt=\"Easy to Follow Keto Tips and Plans\" width=\"1920\" height=\"1080\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re like most people, you probably think of fat as the enemy when it comes to weight loss. But on a keto or low-carb diet, fats are your best friends! Fats are one of the three macronutrients and an essential part of any healthy diet. They provide your body with energy, help regulate hormones, [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":50540,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[71],"tags":[],"coauthors":[117,87],"class_list":["post-50539","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-keto"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 Foods High In Fat For Keto And Low-Carb Diets - BetterMe<\/title>\n<meta name=\"description\" content=\"Here are the best (and worst) \u2605 FOODS HIGH IN FATS FOR KETO \u27a4 Learn some of the dietary fats, their best sources, and which ones to avoid while on the keto diet.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 Foods High In Fat For Keto And Low-Carb Diets\" \/>\n<meta property=\"og:description\" content=\"Here are the best (and worst) \u2605 FOODS HIGH IN FATS FOR KETO \u27a4 Learn some of the dietary fats, their best sources, and which ones to avoid while on the keto diet.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1109678867.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/4f26b4487d1c8af25dd6c064dad28a99\"},\"headline\":\"10 Foods High In Fat For Keto And Low-Carb Diets\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/\"},\"wordCount\":3056,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1109678867.jpg\",\"articleSection\":[\"Keto\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you're like most people, you probably think of fat as the enemy when it comes to <a href=\\\"https:\/\/betterme.world\/articles\/is-soy-sauce-keto\/\\\">weight loss<\/a>. But on a keto or low-carb diet, fats are your best friends! <\/span><span style=\\\"font-weight: 400;\\\">Fats are one of the three macronutrients and an essential part of any healthy diet. They provide your body with energy, help regulate hormones, and help you absorb essential vitamins and minerals. So when it comes to the keto diet, fat isn't just welcome \u2014 it's essential.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">In this article, we'll take a look at the different types of dietary fats, and explore 10 of the best sources of fat on keto.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Additionally, learn how to include these foods in your diet and why they're important for optimal health. We'll also discuss unhealthy fats and how to avoid them. So let's get started!<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Foods_High_In_Fat_For_Keto\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Frame_207608.gif\\\" alt=\\\"Everything about Ketosis in One Place\\\" width=\\\"1920\\\" height=\\\"1080\\\" \/><\/a>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are The Different Types Of Dietary Fat?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">There are four main types of <a href=\\\"https:\/\/betterme.world\/articles\/keto-chicken-nuggets-air-fryer\/\\\">dietary fat<\/a>: saturated, monounsaturated, polyunsaturated, and trans fats. Sometimes, these are grouped into \\\"good\\\" and \\\"bad\\\" fats, but that's not always the case.\u00a0<\/span>\\r\\n<h3><b>Saturated Fat<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">This type of fat is found mainly in animal products like meat, dairy, and eggs.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">They are also found in some plant-based foods like palm oil and coconut oil. These fats  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/\",\"url\":\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/\",\"name\":\"10 Foods High In Fat For Keto And Low-Carb Diets - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1109678867.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Here are the best (and worst) \u2605 FOODS HIGH IN FATS FOR KETO \u27a4 Learn some of the dietary fats, their best sources, and which ones to avoid while on the keto diet.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1109678867.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1109678867.jpg\",\"width\":1000,\"height\":667},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Diets\",\"item\":\"https:\/\/betterme.world\/articles\/diets\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Keto\",\"item\":\"https:\/\/betterme.world\/articles\/diets\/keto\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"10 Foods High In Fat For Keto And Low-Carb Diets\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/4f26b4487d1c8af25dd6c064dad28a99\",\"name\":\"ZindzyGracia\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/7b1fd5012432108ccf664f24f6f7f565\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png\",\"caption\":\"ZindzyGracia\"},\"description\":\"Zindzy is a freelance writer who specializes in creating web content in the health &amp; wellness niche. The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/zindzygracia58517578\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/zindzygracia\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"10 Foods High In Fat For Keto And Low-Carb Diets - BetterMe","description":"Here are the best (and worst) \u2605 FOODS HIGH IN FATS FOR KETO \u27a4 Learn some of the dietary fats, their best sources, and which ones to avoid while on the keto diet.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/","og_locale":"en_US","og_type":"article","og_title":"10 Foods High In Fat For Keto And Low-Carb Diets","og_description":"Here are the best (and worst) \u2605 FOODS HIGH IN FATS FOR KETO \u27a4 Learn some of the dietary fats, their best sources, and which ones to avoid while on the keto diet.","og_url":"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1109678867.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia, Kristen Fleming, RD","Est. reading time":"16 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/4f26b4487d1c8af25dd6c064dad28a99"},"headline":"10 Foods High In Fat For Keto And Low-Carb Diets","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/"},"wordCount":3056,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1109678867.jpg","articleSection":["Keto"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">If you're like most people, you probably think of fat as the enemy when it comes to <a href=\"https:\/\/betterme.world\/articles\/is-soy-sauce-keto\/\">weight loss<\/a>. But on a keto or low-carb diet, fats are your best friends! <\/span><span style=\"font-weight: 400;\">Fats are one of the three macronutrients and an essential part of any healthy diet. They provide your body with energy, help regulate hormones, and help you absorb essential vitamins and minerals. So when it comes to the keto diet, fat isn't just welcome \u2014 it's essential.\u00a0<\/span><span style=\"font-weight: 400;\">In this article, we'll take a look at the different types of dietary fats, and explore 10 of the best sources of fat on keto.\u00a0<\/span><span style=\"font-weight: 400;\">Additionally, learn how to include these foods in your diet and why they're important for optimal health. We'll also discuss unhealthy fats and how to avoid them. So let's get started!<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Foods_High_In_Fat_For_Keto\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Frame_207608.gif\" alt=\"Everything about Ketosis in One Place\" width=\"1920\" height=\"1080\" \/><\/a>\r\n<h2 style=\"text-align: center;\"><b>What Are The Different Types Of Dietary Fat?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">There are four main types of <a href=\"https:\/\/betterme.world\/articles\/keto-chicken-nuggets-air-fryer\/\">dietary fat<\/a>: saturated, monounsaturated, polyunsaturated, and trans fats. Sometimes, these are grouped into \"good\" and \"bad\" fats, but that's not always the case.\u00a0<\/span>\r\n<h3><b>Saturated Fat<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">This type of fat is found mainly in animal products like meat, dairy, and eggs.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">They are also found in some plant-based foods like palm oil and coconut oil. These fats  ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/","url":"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/","name":"10 Foods High In Fat For Keto And Low-Carb Diets - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1109678867.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Here are the best (and worst) \u2605 FOODS HIGH IN FATS FOR KETO \u27a4 Learn some of the dietary fats, their best sources, and which ones to avoid while on the keto diet.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1109678867.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1109678867.jpg","width":1000,"height":667},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/foods-high-in-fats-for-keto\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Diets","item":"https:\/\/betterme.world\/articles\/diets\/"},{"@type":"ListItem","position":3,"name":"Keto","item":"https:\/\/betterme.world\/articles\/diets\/keto\/"},{"@type":"ListItem","position":4,"name":"10 Foods High In Fat For Keto And Low-Carb Diets"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/4f26b4487d1c8af25dd6c064dad28a99","name":"ZindzyGracia","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/7b1fd5012432108ccf664f24f6f7f565","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png","caption":"ZindzyGracia"},"description":"Zindzy is a freelance writer who specializes in creating web content in the health &amp; wellness niche. The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!","sameAs":["https:\/\/www.linkedin.com\/in\/zindzygracia58517578"],"url":"https:\/\/betterme.world\/articles\/author\/zindzygracia\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/50539","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/37"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=50539"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/50539\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/50540"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=50539"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=50539"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=50539"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=50539"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}