The Best Healthy Fats for a Ketogenic Diet
On a ketogenic diet, fat becomes the main source of energy. That means a significant share of your meals should come from high-fat foods.
However, not every fat source offers the same nutritional value.
To support your health goals and stay in ketosis, it is important to focus on nutrient-rich, healthy fats rather than simply eating more fat overall.
How Much Fat Should You Eat on Keto?
For most people following a keto diet, at least 70% of daily calories should come from fat.
If you eat 2,000 calories per day, that works out to a minimum of 156 grams of fat daily, or roughly 52 grams per meal if you eat three meals.
The main factor in reaching and maintaining ketosis is keeping carbohydrates low. In general, daily carb intake should stay between 30 and 50 grams per day.
That equals no more than 200 calories from carbohydrates, regardless of your total calorie intake.
The rest of your calories should mostly come from protein, usually less than 20% of total daily intake. On a 2,000-calorie plan, that would be about 100 grams of protein.
It is also worth remembering that eating too much protein may raise blood sugar in some cases, which can make it harder to stay in ketosis. Monitoring your ketone levels can help you decide whether your protein intake needs adjustment.
Because some high-fat foods are far more nutritious than others, choosing wisely matters. The goal is to:
- Meet your nutrient needs
- Prioritize healthy fat sources
- Keep your keto macros in balance
- Support long-term ketosis
11 Best Keto Fats to Include in Your Diet
Below are some of the best high-fat foods to build into a balanced, nourishing ketogenic eating plan.
1. Avocados and Avocado Oil
Avocados are one of the most popular staples in a keto diet.
A medium avocado contains about:
- 218 calories
- 20 grams of fat
Most of this fat is heart-friendly and nutrient-dense. Research suggests that eating avocados regularly may help support:
- Heart health
- Healthy aging
- Weight management
- Lower risk of heart disease
Avocado oil is also an excellent option for cooking. It has a high smoke point, which means it stays stable at higher temperatures better than many other oils. That makes it especially useful for preparing meat, seafood, and vegetables on keto.
2. Nuts and Seeds
Nuts and seeds fit well into almost any healthy eating style, and they are especially useful on keto because they are naturally high in fat.
Regular nut consumption has been linked to a lower risk of:
- Heart disease
- Cancer
- Death related to diabetes
- Certain infections
Good keto-friendly nut choices include:
- Walnuts
- Pine nuts
- Macadamia nuts
- Almonds
- Cashews
- Pistachios
- Brazil nuts
- Pecans
A 1/4-cup serving of nuts usually provides around 175 to 200 calories.
For example, 1 ounce of walnuts contains approximately:
- 185 calories
- 18.5 grams of fat
- 4.5 grams of total carbs
Seeds can also be a helpful addition to salads, yogurt alternatives, smoothies, and keto snacks.
3. Fatty Fish
Fatty fish such as:
- Salmon
- Tuna
- Sardines
- Anchovies
are rich in high-quality protein and omega-3 fatty acids, which are known to support heart and brain health.
Try to include at least one 3-ounce or larger serving of fatty fish once or twice per week.
Salmon is especially valuable because it is one of the few foods that naturally contains vitamin D.
For example, 3 ounces of wild Coho Alaskan salmon provides:
- 118 calories
- 20 grams of protein
- 3.6 grams of fat
- 10 micrograms of vitamin D
- 0 carbohydrates
For a simple keto meal, bake or grill fish and serve it with a salad or a generous portion of non-starchy vegetables.
4. Eggs
Eggs are an excellent keto breakfast choice, but they work just as well for lunch, dinner, or snacks.
One large egg contains about:
- 70 calories
- 6 grams of protein
- 5 grams of fat
- 0 carbs
Eggs are packed with beneficial nutrients and provide protein that is easy to digest.
Be sure to eat the whole egg, not just the whites. Much of the nutrition and roughly half of the protein are found in the yolk.
Egg yolks also contain lutein and zeaxanthin, two antioxidants linked to better eye health.
5. MCT Oil
Medium-chain triglycerides (MCTs) are widely used in keto diets and supplements.
Unlike many other fats, MCTs are processed quickly by the body. They enter the bloodstream faster and are rapidly used by the liver for energy, making them especially useful during ketosis.
Research has shown that people who took MCT supplements three times per day reached ketosis faster than those following a similar diet without MCT supplementation.
If you want to try MCT oil, start slowly. Higher amounts may lead to temporary side effects such as:
- Stomach discomfort
- Digestive upset
- Abdominal pain
A gradual increase is usually easier for the body to tolerate.
Ways to use MCT oil include:
- Adding it to drinks
- Using it in keto baking
- Replacing other oils in recipes
A common starting point is 1 tablespoon per day with a meal. As tolerated, intake can slowly be increased to 1 tablespoon with each meal.
6. Krill Oil and Fish Oil
Fish oil and krill oil are rich in the omega-3 fats EPA and DHA. These long-chain fatty acids have been associated with several important health benefits.
Regular omega-3 intake may help:
- Lower heart disease risk
- Reduce inflammation
- Slow age-related mental decline
Many people do not get enough omega-3s from food alone, especially if they rarely eat fatty fish.
Supplementation may help fill that gap. One study found that people following a keto diet and taking krill oil for four weeks experienced greater improvements in:
- Blood triglycerides
- Insulin levels
- Inflammatory markers
compared with those following a high-fat ketogenic diet without the supplement.
When shopping for an omega-3 supplement, look for one that provides at least 1,000 mg of combined EPA and DHA. It is also wise to choose products tested by third-party organizations such as:
- ConsumerLab
- USP
This can help confirm purity and quality.
7. Nut Butter
Nut butters offer the same advantages as whole nuts but in a more convenient form.
Popular options include:
- Almond butter
- Peanut butter, if it fits your carb goals
- Cashew butter
- Macadamia nut butter
Nut butter can be used in many keto-friendly ways, such as:
- Blending into smoothies
- Making low-carb energy bites
- Stirring into sauces or marinades
- Adding richness to dressings
They are an easy way to increase healthy fat intake while keeping meals satisfying.
8. Olives and Extra Virgin Olive Oil
Olives are naturally rich in monounsaturated fat, especially oleic acid.
This same beneficial fat is found in extra virgin olive oil, particularly the cold-pressed, unrefined kind.
Regular intake of oleic acid has been associated with:
- Reduced inflammation
- Better heart health
- Lower risk of heart disease
Since most of the calories in olives come from fat, they make a practical and satisfying keto snack.
You can also use extra virgin olive oil in several simple ways:
- As a salad dressing
- Tossed with vegetables
- In marinades for meat or fish
9. Grass-Fed Butter
Butter is a keto favorite because it is:
- High in fat
- Carb-free
- Easy to use in cooking
Still, quality matters.
Butter made from grass-fed, organic milk may contain higher levels of beneficial omega-3 fatty acids compared with standard butter.
Use grass-fed butter to:
- Cook vegetables
- Finish meats or seafood
- Add richness to sauces
- Bake low-carb muffins and keto treats
Choosing a higher-quality butter can be a smart way to improve the nutritional value of your fat intake.
10. Coconut Oil
Coconut oil is a natural source of MCTs, which can help support ketosis.
Beyond its role in ketogenic eating, some studies suggest that replacing other fats with MCT-rich oils may support weight loss as part of a calorie-controlled plan.
Coconut oil also adds a mild tropical flavor that pairs well with:
- Roasted vegetables
- Curries
- Chicken dishes
- Keto desserts
It is a versatile fat source for both cooking and baking.
11. Chia Seeds
Chia seeds are tiny, but they are packed with nutrition.
They are a smart addition to a keto diet because they provide healthy fats and can easily be added to many meals and snacks.
Chia seeds work well in:
- Smoothies
- Keto puddings
- Yogurt bowls
- Low-carb baking
- Salads
Because they are so nutrient-dense, they can help improve the quality of your fat intake while adding texture and variety to your meals.
Final Thoughts
A ketogenic diet relies heavily on fat, but the type of fat you choose matters. To get the best results, focus on wholesome, nutrient-rich foods that support overall health as well as ketosis.
Some of the best keto fat sources include:
- Avocados
- Nuts and seeds
- Fatty fish
- Eggs
- MCT oil
- Fish oil and krill oil
- Nut butters
- Olives and olive oil
- Grass-fed butter
- Coconut oil
- Chia seeds
By building your meals around these healthy high-fat foods, you can make your keto diet more balanced, satisfying, and nutritionally complete.
