On keto, fat is the foundation of everything you eat. When up to 80% of your daily calories come from fat, the quality of what you put on your plate matters more than ever. The key to keeping a good balance for your body is in the healthy, high-fat foods for keto.
“Some fats work overtime to support heart health, improve brain function, and keep your energy steady. Others can slow you down, raise your cholesterol, or block your progress if you’re not careful,” said Ronneil Ramlal, CEO of Protein Chefs.
“It’s easy to think that any fat fits the plan, but the truth is, you need a strategy. Eating the wrong fats too often can sabotage your hard work. Eating the right ones can sharpen your focus, up your metabolism, and help you feel better every day.”
Today, we’re breaking down the healthiest high-fat foods to prioritize, the ones to enjoy occasionally, and how to build a plate that keeps you strong, satisfied, and fully aligned with your goals.
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What Are the Differences Between Healthy and Unhealthy Fat? Not all fats play the same role when it comes to your health—or your keto success. Your body needs fat for energy, vitamin absorption, and cellular health. Still, the kind of fat you choose makes all the difference. Healthy Fats Monounsaturated and polyunsaturated fats are your allies. They help maintain healthy cholesterol levels and support heart function. Think foods like avocados, olive oil, nuts, seeds, and natural nut butters. Polyunsaturated fats, especially omega-3 fatty acids, go even further by lowering blood pressure and protecting against irregular heart rhythms. Unhealthy Fats Saturated fats, mostly found in animal products like fatty beef, pork, lamb, poultry skin, and full-fat dairy, should be limited. Overdoing it can raise your LDL ("bad") cholesterol levels, which may impact your heart health over time. Trans fats can also be an issue. These are often hiding in processed snacks, baked goods, fried foods, and some margarines. Trans fats not only spike bad cholesterol but also lower HDL ("good") cholesterol. |
Before We Get Started: Is Butter Keto?
If you’re wondering whether butter fits into your keto lifestyle, the answer is yes. Butter packs a high fat content and practically no carbs, making it a solid pick for low-carb, high-fat eating plans.
Made up of around 70% saturated fat, 25% monounsaturated fat, and a small amount of polyunsaturated fat, butter fuels your body with the kind of energy keto followers aim for.
While butter works well for keto, portion control still matters. It’s calorie-dense, so use it smartly to stay aligned with your goals.
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Learn more about the keto diet: |
The Top 6 Healthy, High-Fat Keto Foods to Enjoy and Keep You Strong
When it comes to fueling your keto journey, you need the right fats. Here’s where you should focus.
1. Nut and Seed Butters
Almond butter, sunflower butter, peanut butter—you name it. Nut and seed butters are packed with healthy fats and a punch of flavor, and are one of our favorite good fats for keto.
Slather them on keto-friendly crackers, mix them into low-carb smoothies, or whip up sauces for your favorite protein dishes. Stick to options without added sugars. Always check the label before tossing a jar into your cart.
2. Avocados and Avocado Oil
Another key healthy fat for keto? Avocados. Loaded with fiber, potassium, and heart-healthy fats, they fit into just about any keto meal.
Slice them on salads, blend into a smoothie, or eat them straight from the skin with a little salt. Need more options? Drizzle avocado oil over grilled vegetables or use it to make a rich dressing. It’s clean, versatile, and built for heart health.
A 2022 review found that eating two or more servings of avocado each week could slash the risk of coronary heart disease and cardiovascular disease. Even swapping just half a serving of butter or cheese (among other products like processed meat) for avocado was linked to up to a 22% lower risk of heart disease.
3. Chia Seeds and Flaxseed
Looking to boost your omega-3 intake? Chia seeds and flaxseed deliver. These little seeds help bring balance to your fat intake while keeping carbs low. Toss a spoonful into a keto smoothie, yogurt bowl, or homemade keto bread. Remember: choose ground flaxseed to make sure your body actually absorbs all that goodness.
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4. Olives and Cold-Pressed Olive Oil
Olives and cold-pressed olive oil have earned their spot as keto staples. A handful of olives not only delivers heart-healthy monounsaturated fats but also packs vitamin E and antioxidants that fight inflammation and lower your risk of heart disease, cancer, and osteoporosis.
Want more flavor? Stuff olives with garlic, peppers, or a bold cheese like gorgonzola. You can also blend olives with olive oil, anchovies, and capers into a savory tapenade for wraps and veggies.
5. Fatty Fish
One of our favorite healthy fats for the keto diet? Fatty fish like salmon, sardines, anchovies, and tuna are your secret weapon on keto. They bring high-quality protein and omega-3s to the table, supporting everything from heart health to brain function. Bonus: Salmon alone offers a strong hit of vitamin D, key for bone strength and immunity.
The American Heart Association recommends at least two servings of fatty fish a week—and for good reason. Eating just 20 grams of fish daily can lower your risk of heart disease by 4%.
6. Whole Eggs
Eggs are a keto powerhouse. Skip the "egg whites only" trend—most of the nutrition, including B vitamins and antioxidants like lutein and zeaxanthin for eye health, lives in the yolk.
Hard-boil a dozen for grab-and-go snacks, whip up an egg salad, or scramble them with low-carb veggies for a quick, filling breakfast. Eggs give you unbeatable versatility while keeping your macros keto-aligned and make this a must for your fats to eat on keto.
The 4 High-Fat Foods for Keto You Should Eat in Moderation
Fat is a cornerstone of the keto diet, but not all fats should be treated equally. Here’s a look at four popular options that you should eat in moderation.
1. Butter
Can you use butter on keto? Yes, butter can fit into a keto lifestyle, but it should not dominate your fat choices.
Although it has zero carbs, its high saturated fat content could raise your heart disease risk over time. Mix up your fat sources. Use butter occasionally, but prioritize healthier unsaturated fats like olive oil and avocado oil to keep your heart in check.
2. Red Meat
Steak, pork, and lamb might be low in carbs, but they are heavy hitters in saturated fat.
Instead of making fatty cuts your main protein source, go for leaner picks like turkey breast, skinless chicken, or lean beef cuts. When in doubt, ask for the leanest option available at the butcher or grocery counter.
3. Cream
Heavy cream can give your coffee that rich, luxurious texture, but it adds up fast.
Its carb content is low, but the saturated fat load means moderation is key. Use small amounts to enhance meals or drinks without overloading your daily fat intake.
4. Cheese
Cheese sparks debate in the keto community. It is high in saturated fat, but some studies suggest it could offer modest heart health benefits when eaten moderately.
A meta-analysis found that consuming about 1.5 ounces of cheese daily was linked to a 10% lower risk of heart disease and stroke. Even with those findings, it's smart to keep cheese as an accent to meals rather than the star.
Stick to keto-friendly cheeses and mind your portions to balance flavor with better health.
Choosing the right fats—and knowing when to enjoy them in moderation—makes all the difference on keto. If you want to keep it simple without second-guessing every bite, there’s an easier way.
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