Essential Keto High Fat Foods for Ketosis Success
What High Fat Foods Are Suitable for Keto Dieters?
💡KETO HIGH FAT FOODS – Stick to fatty, low-carb choices. Avocados, nuts, seeds, fatty fish, eggs, cheese, and coconut oil help keep you in ketosis while supporting your keto lifestyle.
The keto diet is all about eating more fat and cutting carbs, but not all fats are good for you. The right ones keep you energized, support brain health, and help you stay in ketosis.
Think creamy avocados, melty cheese, rich fatty fish, and crunchy nuts—delicious and nutritious!
In this guide, we’ll break down the best high-fat foods to enjoy on keto, which ones to avoid, and how to keep your meals satisfying without overthinking them.
If you’re looking for easy snacks, cooking staples, or protein-packed options, you’re in the right place!
Table of Contents:
- What High-Fat Foods Should You Include in Your Keto Diet?
- Fats to Restrict on Keto
- Related Articles
- Frequently Asked Questions
- Final Thoughts
What High-Fat Foods Should You Include in Your Keto Diet?
Choosing the right high-fat foods is key to staying on track with keto. The best options provide energy, keep you full, and support overall health.
From creamy avocados and rich cheeses to fatty fish and crunchy nuts, these foods make keto both nutritious and delicious. Let’s go over the top high-fat foods to add to your diet!
Anchovies
These tiny fish pack a punch when it comes to healthy fats. Anchovies are rich in omega-3 fatty acids, which support brain and heart health while reducing inflammation.
They’re also a great source of protein and essential minerals like calcium and selenium. Enjoy them straight from the can, toss them into a salad, or blend them into a flavorful keto-friendly dressing for an extra boost of healthy fat!
Nutrition facts:
- Calories: 210 kcal
- Total fat: 10 grams
- Net carbs: 0 grams
- Protein: 29 grams
Avocados
Avocados are a keto staple, and for good reason! They’re packed with heart-healthy monounsaturated fats, fiber, and essential vitamins like potassium, which help balance electrolytes on keto.
Their creamy texture makes them perfect for guacamole, salads, or even blending into smoothies. Plus, they keep you full and satisfied, making them one of the best high-fat foods to include in your ketogenic diet.
Nutrition facts:
- Calories: 332 kcal
- Total fat: 29 grams
- Net carbs: 4 grams
- Protein: 4 grams
Cacao Nibs
Cacao nibs are a great way to enjoy chocolate without the sugar. They’re small pieces of crushed cocoa beans that are full of healthy fats, fiber, and antioxidants.
Their rich, slightly bitter taste makes them perfect for sprinkling on yogurt, blending into smoothies, or adding to keto desserts. Plus, they contain magnesium, which helps with energy and muscle health.
Nutrition facts:
- Calories: 60 kcal
- Total fat: 4.4 grams
- Net carbs: 0.6 grams
- Protein: 1.4 gram
Cheese
Cheese is a delicious and easy way to add healthy fats to your keto diet. It’s rich in fat and protein while being low in carbs, making it a perfect snack or meal ingredient.
From creamy brie to sharp cheddar, there are plenty of options to enjoy. Add it to omelets, melt it over veggies, or eat it on its own for a satisfying, keto-friendly bite.
Nutrition facts:
- Calories: 402 kcal
- Total fat: 33 grams
- Net carbs: 1.3 gram
- Protein: 25 grams
Chia Seeds
Chia seeds may be small, but they’re packed with healthy fats, fiber, and omega-3s, making them a great addition to a keto diet.
They absorb liquid and form a gel-like texture, which helps with digestion and keeps you full longer. Add them to smoothies, mix them into yogurt, or make a simple chia pudding for a nutritious and easy high-fat keto snack.
Nutrition facts:
- Calories: 138 kcal
- Total fat: 8.7 grams
- Net carbs: 11.9 grams
- Protein: 4.7 grams
Coconut Oil
Coconut oil is a popular fat source on keto, thanks to its high content of MCTs (medium-chain triglycerides), which provide quick energy. It’s great for cooking, baking, or blending into coffee for a creamy boost.
Coconut oil also supports digestion and helps keep you in ketosis. Use it to sauté veggies, mix into smoothies, or drizzle over keto-friendly desserts.
Nutrition facts:
- Calories: 121 kcal
- Total fat: 13.5 grams
- Net carbs: 0 grams
- Protein: 0 grams
Fatty Fish
Fatty fish like salmon, mackerel, and sardines are excellent sources of healthy fats and protein. They’re rich in omega-3s, which support brain health and reduce inflammation.
These fish are also filling and nutrient-dense, making them perfect for a keto diet. Grill, bake or pan-fry them for a delicious meal, or enjoy canned options for a quick and easy high-fat snack.
Nutrition facts:
- Calories: 208 kcal
- Total fat: 13 grams
- Net carbs: 0 grams
- Protein: 20 grams
Flaxseed
Flaxseed is a great source of healthy fats, fiber, and omega-3s, making it a perfect addition to a keto diet. It helps with digestion and keeps you full longer while staying low in carbs.
You can add ground flaxseed to smoothies, sprinkle it on yogurt, or use it in keto baking for extra nutrition and a mild, nutty flavor.
Nutrition facts:
- Calories: 534 kcal
- Total fat: 42 grams
- Net carbs: 2 grams
- Protein: 18 grams
Full-Fat Dairy
Full-fat dairy products like heavy cream, sour cream, and Greek yogurt are excellent sources of healthy fats on a keto diet. They add richness to meals while keeping carbs low.
Use heavy cream in coffee, top dishes with sour cream, or enjoy Greek yogurt with nuts and seeds. Choosing full-fat versions helps keep you full and supports a well-balanced keto lifestyle.
Nutrition facts:
- Calories: 149 kcal
- Total fat: 8 grams
- Net carbs: 12 grams
- Protein: 8 grams
Grass-Fed Meats
Grass-fed meats, like beef and lamb, are rich in healthy fats and protein, making them ideal for keto.
They contain more omega-3s and CLA (conjugated linoleic acid) than grain-fed meats, which may help with fat loss and overall health. Grill a juicy steak, slow-cook a roast, or add ground beef to meals for a satisfying, nutrient-packed option.
Nutrition facts:
- Calories: 224 kcal
- Total fat: 14 grams
- Net carbs: 0 grams
- Protein: 22 grams
Hemp Hearts
Hemp hearts are tiny but packed with healthy fats, protein, and essential nutrients. They’re a great addition to a keto diet, providing omega-3 and omega-6 fatty acids that support heart health.
Sprinkle them on salads, mix them into yogurt, or blend them into smoothies for a boost of nutrition. Their mild, nutty flavor makes them easy to enjoy in many dishes.
Nutrition facts:
- Calories: 166 kcal
- Total fat: 14.5 grams
- Net carbs: 2 grams
- Protein: 9.5 grams
Macadamia Nuts
Macadamia nuts are one of the best high-fat, low-carb nuts for keto. They’re rich in monounsaturated fats, which support heart health and keep you feeling full.
Their buttery texture and mild flavor make them a perfect snack or addition to meals. Enjoy them on their own, blend them into nut butter, or use them in keto-friendly desserts for a delicious fat boost.
Nutrition facts:
- Calories: 718 kcal
- Total fat: 76 grams
- Net carbs: 5 grams
- Protein: 8 grams
Mackerel
Mackerel is a fatty fish loaded with omega-3s and high-quality protein, making it a great choice for keto. These healthy fats support brain function and reduce inflammation.
Mackerel is also rich in B vitamins and selenium, which help with energy and immunity. Enjoy it grilled, baked, or straight from the can for a quick and nutritious meal.
Nutrition facts:
- Calories: 305 kcal
- Total fat: 25 grams
- Net carbs: 0 grams
- Protein: 19 grams
Nut Butter
Nut butters like almonds, macadamia, and pecan are packed with healthy fats, making them perfect for keto. They provide a creamy texture and a natural sweetness without the carbs.
Just be sure to choose unsweetened varieties without added sugars or oils. Spread it on keto-friendly bread, mix it into smoothies, or enjoy a spoonful as a satisfying snack.
Nutrition facts:
- Calories: 771 kcal
- Total fat: 81 grams
- Net carbs: 0.1 grams
- Protein: 0.9 grams
Olive Oil
Olive oil is one of the healthiest fats you can add to your keto diet. It’s packed with heart-friendly monounsaturated fats and antioxidants that support overall health.
Use extra virgin olive oil to drizzle over salads, cook vegetables, or mix into dressings. It’s a simple way to boost your fat intake while keeping meals flavorful and satisfying.
Nutrition facts:
- Calories: 119 kcal
- Total fat: 12.6 grams
- Net carbs: 0 grams
- Protein: 0 grams
Pecans
Pecans are a great keto-friendly nut, packed with healthy fats and low in carbs. They provide a rich, buttery flavor along with fiber, vitamins, and minerals.
Enjoy them as a quick snack, mix them into keto desserts, or sprinkle them over salads for added crunch. Their high-fat content makes them a perfect option to help keep you full and satisfied.
Nutrition facts:
- Calories: 690 kcal
- Total fat: 72 grams
- Net carbs: 4 grams
- Protein: 9 grams
Pumpkin Seeds
Pumpkin seeds are a crunchy, nutritious snack loaded with healthy fats, protein, and essential minerals like magnesium. They’re a great addition to a keto diet, helping to keep you full while supporting heart health.
Eat them roasted with a pinch of salt, sprinkle them on salads, or mix them into keto-friendly trail mixes for a satisfying, low-carbohydrate diet crunch.
Nutrition facts:
- Calories: 446 kcal
- Total fat: 19 grams
- Net carbs: 36 grams
- Protein: 19 grams
Sardines
Sardines are nutrient-dense fish packed with healthy fats, protein, and omega-3s, making them perfect for a keto diet. They support brain and heart health while keeping you full.
Eat them straight from the can, mix them into salads, or mash them with avocado for a creamy, high-fat spread. Their convenience and rich flavor make them a great keto staple.
Nutrition facts:
- Calories: 172 kcal
- Total fat: 7.8 grams
- Net carbs: 0 grams
- Protein: 0 grams
Sesame Seeds
Sesame seeds are tiny but loaded with healthy fats, fiber, and essential nutrients like calcium and magnesium.
They add a crunchy texture and nutty flavor to meals while providing a good dose of keto-friendly fats. Sprinkle them on salads, mix them into dressings, or use tahini as a delicious spread to boost your fat intake.
Nutrition facts:
- Calories: 572 kcal
- Total fat: 50 grams
- Net carbs: 11 grams
- Protein: 18 grams
Whole Eggs
Whole eggs are a staple in a keto diet because they are rich in healthy fats, protein, and essential nutrients. The yolk contains most of the fat and important vitamins like B12 and choline, which support brain health.
Whether scrambled, fried in butter, or boiled for a quick snack, eggs are a versatile and satisfying option to keep you full and energized.
Nutrition facts:
- Calories: 155 kcal
- Total fat: 11 grams
- Net carbs: 1.1 gram
- Protein: 13 grams
Fats to Restrict on Keto
Not all fats are good for a keto diet. While healthy fats support ketosis, some can lead to inflammation, weight gain, or other health benefits issues.
Highly processed oils, trans fats, and certain saturated fats can do more harm than good. Let’s break down which fats you should limit or avoid to stay on track.
Artificial Trans Fats
Artificial trans fats are harmful and should be avoided on a keto diet. These fats are made through hydrogenation, which turns liquid oils into solid fats.
They can cause inflammation and raise the risk of heart disease. They also increase bad cholesterol (LDL), and lower good cholesterol (HDL), and are commonly found in processed and fried foods.
- Donuts
- Cakes
Deep-Fried Foods
Deep-fried foods might be high in fat, but they’re not the best choice for a keto diet. Many frying oils, such as vegetable or canola oil, are highly processed and contain harmful trans fats.
These fats can lead to inflammation and raise the risk of heart disease. They are often cooked in processed oils that contain trans fats, which can promote inflammation and increase bad cholesterol (LDL).
Additionally, many deep-fried foods have added carbs from breading or coatings, making them less suitable for a keto lifestyle.
- French fries
- Fried chicken
- Onion rings
- Mozzarella sticks
- Fried fish
- Potato chips
- Tempura
Processed Meats
Processed meats may be high in fat, but they often contain unhealthy additives that make them less ideal for a keto diet.
Many are loaded with preservatives, added sugars, and fillers that can increase inflammation and negatively affect health. While some options can be keto-friendly, it’s best to choose minimally processed meats.
- Deli meats
- Sausages
- Bacon
- Hot dogs
Related Articles
Looking for more keto tips? Explore these informative articles packed with useful insights to help you stay on track with your low-carb lifestyle.
- High Fat Low Carb Foods: Fueling Your Health and Wellness
- 10 Heavenly High Fat Foods for Keto Dieters to Indulge In
- How to Get More Fat on Keto: 19 Expert Tips
- 16 Fruits High in Fiber: A Gut-Healthy List
- Top Thermic Foods to Boost Your Metabolism Naturally
- High Protein Keto Diet: 30 Foods to Fuel Your Fitness Goals!
Frequently Asked Questions
Can You Eat Too Much Fat on Keto?
Yes! While keto is a high-fat diet, eating too much fat can slow weight loss. Your body still needs to burn stored fat, not just dietary fat. Focus on quality sources like avocados, nuts, and fatty fish while keeping portions balanced to stay in ketosis and reach your goals.
What Can I Eat Unlimited on Keto?
Non-starchy vegetables like spinach, kale, and zucchini are the best-unlimited options on keto. You can also enjoy quality fats like olive oil and avocado in moderation. While protein and dairy are essential, they should still be portioned to maintain ketosis and avoid excess calories.
How to Get Extra Fat on Keto?
Boost your fat intake by adding butter or coconut oil to coffee, drizzling olive oil over meals, snacking on nuts and seeds, or eating fatty fish. Full-fat dairy, avocado, and nut butter are also great options. Prioritize healthy fats to keep your energy up and stay in ketosis.
Final Thoughts
Eating the right high-fat foods is key to a successful keto diet. From nutrient-rich options like avocados, fatty fish, and healthy oils to keto-friendly seeds and nuts, these foods help keep you full and energized.
Just be mindful of unhealthy fats like processed oils and deep-fried foods, as they can impact blood sugar and total carbohydrate intake.
By focusing on quality fats and balancing your g of carbs and g of protein, you can stay in ketosis and enjoy the benefits of a low-carb diet while avoiding the pitfalls of a low-fat diet.
Keeping an eye on your carb intake ensures steady energy levels without disrupting ketosis.
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