Healthy Fats Sources
Name
Fat amount per 100g Benefits Link
Avocado 14.7 g Avocados are consist of about 80% fat, by calories, making them even higher in fat than most animal foods.Avocados are also among the best sources of potassium in the diet, providing 15% of the Daily Value (DV) per 5-ounce (150-gram) serving. In addition, they’re packed with antioxidant compounds More Details

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Cream Cheese 28.6 g Cream Cheese is a good source od Calcium, Potassium, Vitamin A, Retinol More Details
Whole Egg 8.65 g Eggs are a nutritious and affordable source of healthy fats that humans have been eating for millions of years. Eggs are excellent source of vitamins like: Vitamin A, B12, B6, E, D, Zink. More Details
Chia Seeds 30.7 g One of the unique characteristics of chia seeds is their high content of heart-healthy omega-3 fatty acids.
About 75% of the fats in chia seeds consist of the omega-3 alpha-linolenic acid (ALA), while about 20% consist of omega-6 fatty acids
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Whole Milk 26.7 g Whole milk is rich in Calcium, Potassium, K., Retinol, Vitamin A, Vitamin D (D2 + D3) More Details
Olives 6.87 g Olives contain 11–15% fat, 74% percent of which is oleic acid, a type of monounsaturated fatty acid. It is the main component of olive oil.
Oleic acid is linked to several health benefits, including decreased inflammation and a reduced risk of heart disease.
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Peanut Butter 49.4 g Peanut butter is packed with healthy fats, protein, fiber, and many essential vitamins and minerals, including manganese, magnesium, phosphorus, vitamin E, and B vitamins More Details
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Almond Butter 55.5 g Almond butter is slightly healthier than peanut butter because it has more vitamins, minerals, and fiber. More Details
Walnuts 65.2 g Walnuts have a wealth of the good kind of fats -- polyunsaturated fats, which are better for you than saturated fats. They also have a high amount of omega-3 fatty a More Details
Olive Oil 93.7 g Extra virgin olive oil is a good source of vitamins and minerals and is rich in antioxidants and anti-inflammatory monounsaturated fatty acids that may benefit heart and brain health. More Details
Macadamia Nuts 75.8 g Macadamia nuts are rich in heart-healthy monounsaturated fats. Eating small amounts each day may help reduce heart disease risk factors, such as high cholesterol and inflammation. More Details
Dark Chocolate 70–85% 42.6 g Quality dark chocolate is rich in fiber, iron, magnesium, copper, manganese, and a few other minerals.The fatty acid profile of cocoa and dark chocolate is also good. The fats consist mostly of oleic acid (a heart-healthy fat also found in olive oil), stearic acid, and palmitic acid. More Details
Coconut Milk 21.3 g Coconut milk is a tasty, nutritious and versatile food that is widely available. It can also be made easily at home.
It’s full of important nutrients like manganese and copper.
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Sardines 11.4 g Excellent source of Calcium, Ca. Hight in minerals: niacin, iron, potassium, magnesium, zinc, phosphorus.That makes them a good choice for those who are lactose intolerant, allergic to dairy, or need more calcium in their diet.This can also be helpful during pregnancy if you need alternative forms of calcium for the health of your baby. More Details
Pork Chops 9.56 g Bone-in cooked pork chops are hight in protein. Excellent source of minerals like potassium, magnesium, phosphorus. More Details
Tuna 6.28 g Source of omega-3 fatty acids, B-vitamins, minerals like magnesium,
phosphorus, and potassium. Very low in calories.
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Salmon 12.4 g Rich in omega-3 fatty acids. Good source of potassium. Astaxanthin is an antioxidant found in salmon that may benefit heart, brain, nervous system, and skin health. More Details
Parmesan Cheese 24 g Parmesan cheese is highly nutritious. It’s rich in protein, ready-to-use fat, and nutrients that support bone health. Parmesan cheese is a lactose-free cheese that’s rich in calcium and easily digestible high quality protein. More Details
Cheddar Cheese 33.8 g Cheddar is rich in Calcium, Magnesium, Phosphorus, Potassium, Selenium, Vitamin A, Retinol, Fatty acids. More Details
Swiss Cheese 27.6 g Swiss Cheese is high in Calcium, Phosphorus, Potassium, Selenium, Choline, Vitamin A, Retinol. More Details
Mozzarella Cheese 20.4 g Mozzarella is rich in protein, calcium, magnesium, phosphorus, selenium, Vitamin A,Retinol. More Details
Sunflower Seeds 56.1 g Sunflower seeds are excellent sources of several nutrients — including vitamin E and selenium — and beneficial plant compounds that can help prevent chronic diseases. More Details
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Pecans 72 g Pecans are rich in several important nutrients, including fiber, copper, thiamine, and zinc. More Details
Pumpkin Seeds 49 g Pumpkin seeds are rich in antioxidants, iron, zinc, magnesium and many other nutrients. An ounce (28 grams) contains about 151 calories More Details
Diet & nutrition

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