Healthy Fats: Calories & Macros for Nuts, Oils & More
"Healthy fats" earned the name honestly: the unsaturated fats in nuts, seeds, olive oil, avocado, and fatty fish are linked to better cardiovascular outcomes in decades of research, and dietary fat is essential for absorbing vitamins A, D, E, and K. The foods below are the fat sources in our database, with calories and macros per realistic serving.
The catch — and the reason this page exists for calorie trackers — is that healthy and calorie-dense are independent properties, and these foods are maximally both. At roughly 9 calories per gram of fat, the gap between a measured tablespoon of olive oil and a generous pour is 100+ calories, invisible to the eye. The foods here deserve a place in your diet and a place on your kitchen scale, in that order.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Almond Butter | 2 tbsp (32g) | 196614/100g | 6.7g | 6g | 17.8g |
| Almonds | 28g (about 23 nuts) | 162579/100g | 5.9g | 6g | 14g |
| Avocado | ½ medium (100g) | 160160/100g | 2g | 8.5g | 14.7g |
| Butter | 1 tbsp (14g) | 100717/100g | 0.1g | 0g | 11.4g |
| Cashews | 28g (about 18 nuts) | 155553/100g | 5.1g | 8.5g | 12.3g |
| Chia Seeds | 2 tbsp (24g) | 117486/100g | 4g | 10.1g | 7.4g |
| Coconut Oil | 1 tbsp (13.6g) | 121892/100g | 0g | 0g | 13.5g |
| Flaxseed (ground) | 2 tbsp, ground (14g) | 72514/100g | 2.5g | 4.8g | 5.2g |
| Macadamia Nuts | 28g (about 11 nuts) | 201718/100g | 2.2g | 3.9g | 21.2g |
| Olive Oil | 1 tbsp (13.5g) | 119884/100g | 0g | 0g | 13.5g |
| Peanut Butter | 2 tbsp (32g) | 191598/100g | 7.1g | 7.1g | 16.4g |
| Pecans | 28g (about 19 halves) | 196700/100g | 2.8g | 3.6g | 20.5g |
| Pistachios | 28g kernels (about 49 nuts) | 157561/100g | 5.7g | 7.8g | 12.6g |
| Pumpkin Seeds | 28g kernels (small handful) | 161574/100g | 8.3g | 4.1g | 13.7g |
| Sunflower Seeds | 28g kernels (small handful) | 163582/100g | 5.4g | 6.7g | 13.9g |
| Walnuts | 28g (about 14 halves) | 183654/100g | 4.3g | 3.8g | 18.3g |
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Frequently Asked Questions
What makes a fat 'healthy'?
Mostly its saturation profile. Mono- and polyunsaturated fats (olive oil, nuts, fish) are linked to better heart outcomes; trans fats are unambiguously harmful; saturated fat sits in between and is best kept moderate. The calorie count is identical for all of them.
Can I gain weight eating only healthy fats?
Easily — they're the most calorie-dense foods that exist. 'Healthy' describes the fat's effect on blood lipids, not its effect on energy balance. Avocado toast still has roughly 350+ calories.
How much fat should I eat per day?
Common guidance is 20–35% of calories from fat — roughly 45–80g on a 2,000-calorie diet — with a floor around 0.5g per kg of body weight to protect hormone function during a cut.
Is coconut oil a healthy fat?
It's about 90% saturated fat, and most cardiology bodies recommend treating it like butter rather than like olive oil. It's fine in moderation, but its health-food reputation runs ahead of the evidence.