Fat's calorie density (9 per gram, versus 4 for carbohydrate or protein) means a ranking by weight alone misses what your body absorbs. Oils dissolve and absorb fully; nuts deliver their fat wrapped in fibre, which slows digestion. The number in the table counts both equally.
Fat collects in seeds, nuts, oils, and animal products like meat and dairy. Animal fats arrive saturated; plant oils shift toward unsaturated. The ranking shows what is there, not how much reaches the bloodstream. That depends on what else you eat alongside it.
FDA daily value: 78 g
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Showing 1–50 of 280 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Oil, coconut | Fats and Oils | 99.10 g | 127% |
| 2 | Nuts, pecans, halves, raw | Nut and Seed Products | 73.28 g | 94% |
| 3 | Nuts, walnuts, English, halves, raw | Nut and Seed Products | 69.74 g | 89% |
| 4 | Nuts, macadamia nuts, raw | Nut and Seed Products | 64.93 g | 83% |
| 5 | Sesame butter, creamy | Nut and Seed Products | 62.40 g | 80% |
| 6 | Nuts, pine nuts, raw | Nut and Seed Products | 61.27 g | 79% |
| 7 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 57.80 g | 74% |
| 8 | Nuts, brazilnuts, raw | Nut and Seed Products | 57.43 g | 74% |
| 9 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 56.10 g | 72% |
| 10 | Nuts, hazelnuts or filberts, raw | Nut and Seed Products | 53.49 g | 69% |
| 11 | Almond butter, creamy | Nut and Seed Products | 53.04 g | 68% |
| 12 | Peanut butter, smooth style, with salt | Legumes and Legume Products | 51.10 g | 66% |
| 13 | Nuts, almonds, whole, raw | Nut and Seed Products | 51.09 g | 66% |
| 14 | Flour, almond | Nut and Seed Products | 50.23 g | 64% |
| 15 | Peanut butter, creamy | Legumes and Legume Products | 49.43 g | 63% |
| 16 | Seeds, sunflower seed, kernel, raw | Nut and Seed Products | 48.44 g | 62% |
| 17 | Nuts, pistachio nuts, raw | Nut and Seed Products | 45.02 g | 58% |
| 18 | Peanuts, raw | Legumes and Legume Products | 43.28 g | 55% |
| 19 | Seeds, pumpkin seeds (pepitas), raw | Nut and Seed Products | 40.03 g | 51% |
| 20 | Nuts, cashew nuts, raw | Nut and Seed Products | 38.86 g | 50% |
| 21 | Flaxseed, ground | Nut and Seed Products | 37.28 g | 48% |
| 22 | Chia seeds, dry, raw | Cereal Grains and Pasta | 32.89 g | 42% |
| 23 | Flour, soy, full-fat | Legumes and Legume Products | 20.70 g | 27% |
| 24 | Avocado, Hass, peeled, raw | Fruits and Fruit Juices | 20.31 g | 26% |
| 25 | Hummus, commercial | Legumes and Legume Products | 17.10 g | 22% |
| 26 | Flour, coconut | Nut and Seed Products | 15.28 g | 20% |
| 27 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 14.40 g | 18% |
| 28 | Cookies, oatmeal, soft, with raisins | Baked Products | 14.30 g | 18% |
| 29 | Olives, green, Manzanilla, stuffed with pimiento | Fruits and Fruit Juices | 12.90 g | 17% |
| 30 | Sorghum bran, white, unenriched, dry, raw | Cereal Grains and Pasta | 9.26 g | 12% |
| 31 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 9.01 g | 12% |
| 32 | Flour, quinoa | Cereal Grains and Pasta | 6.60 g | 8% |
| 33 | Flour, oat, whole grain | Cereal Grains and Pasta | 6.31 g | 8% |
| 34 | Chickpeas, (garbanzo beans, bengal gram), dry | Legumes and Legume Products | 6.27 g | 8% |
| 35 | Flour, amaranth | Cereal Grains and Pasta | 6.24 g | 8% |
| 36 | Oats, whole grain, rolled, old fashioned | Cereal Grains and Pasta | 5.89 g | 8% |
| 37 | Oats, whole grain, steel cut | Cereal Grains and Pasta | 5.80 g | 7% |
| 38 | Flour, chestnut | Nut and Seed Products | 4.64 g | 6% |
| 39 | Corn flour, masa harina, white or yellow, dry, raw | Cereal Grains and Pasta | 4.34 g | 6% |
| 40 | Sorghum, whole grain, white, dry, raw | Cereal Grains and Pasta | 4.22 g | 5% |
| 41 | Millet, whole grain | Cereal Grains and Pasta | 4.19 g | 5% |
| 42 | Flour, rice, brown | Cereal Grains and Pasta | 3.85 g | 5% |
| 43 | Einkorn, grain, dry, raw | Cereal Grains and Pasta | 3.81 g | 5% |
| 44 | Bread, white, commercially prepared | Baked Products | 3.59 g | 5% |
| 45 | Flour, sorghum | Cereal Grains and Pasta | 3.59 g | 5% |
| 46 | Bread, whole-wheat, commercially prepared | Baked Products | 3.55 g | 5% |
| 47 | Rice, red, unenriched, dry, raw | Cereal Grains and Pasta | 3.44 g | 4% |
| 48 | Rice, black, unenriched, raw | Cereal Grains and Pasta | 3.44 g | 4% |
| 49 | Mustard, prepared, yellow | Spices and Herbs | 3.38 g | 4% |
| 50 | Flour, soy, defatted | Legumes and Legume Products | 3.33 g | 4% |
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