If you're looking to shed fat, on a basic level it would make sense to try to avoid eating fat. But there are many different types of fats, some of which are not only beneficial, but also a necessary part of a regular, healthy diet. Collectively, these are referred to as "healthy fats," and moderate consumption is actually necessary to promote the burning of stored fat, as well as support general health.
Healthy Fats
The FDA's Dietary Guidelines for Americans recommends that adults age 19 and over take in 20% to 35% of their total daily calories from fat. Monounsaturated and polyunsaturated fats have been traditionally viewed as the optimal choice for fat needs as they have no downsides when kept within dietary guidelines. The FDA recommends no more than 10% of daily calories come from saturated fats and generally refers to them as "unhealthy," but there's a great deal of scientific debate on that point.[1]
Monounsaturated Fat
Monounsaturated fats reduce "bad" (LDL) cholesterol and raise "good" (HDL) cholesterol levels.[2] Other benefits of monounsaturated fats are not entirely clear at this point, but they are thought to be beneficial based on the way the Mediterranean diet compares to a more typical American or European diet.
In the Mediterranean diet, the vast majority of fat intake comes from monounsaturated sources, with comparably little from saturated fats. Incidences of heart disease and colon cancer are notably more rare compared to other diets that are similarly rich in saturated fats.
Polyunsaturated Fat
Polyunsaturated fats are rich in omega-3s, which are beneficial to the cardiovascular system and have a wide range of other benefits (check out our omega-3 page for a comprehensive rundown).[3] However, polyunsaturated fats also tend to be rich in omega-6 fatty acids, which can promote inflammation when they are more prevalent in the diet than omega-3s. Even though the FDA promotes them as a "healthy fat," a diet that relies entirely on polyunsaturated fats as a fat source can be detrimental to health. Due to their unsaturated bonds, these break down and go rancid easily.
In the table above, see some examples of popular healthy fats.
Saturated fat: the good and the bad
In basic summaries of dietary fat, saturated fat is often listed unequivocally as "bad" or "harmful." The truth is a little more complex than that, though.
Diets, such as the Paleo Diet and the Weston A. Price Foundation (WAPF) diet, are emerging that challenge the traditional notion that saturated fats should be avoided as much as possible.[4] They're backed by a mix of scientific research and anecdotal evidence from cultural dietary habits that are high in saturated fat, but low in heart disease, such as the traditional Inuit diet.[5] The reasoning varies by diet type, but some (like WAPF) implicate polyunsaturated fats as unhealthy.[6] Nearly every diet of this type points to refined sugars and flour as the primary culprit behind today's increased rates of heart disease, obesity, and cancer, however.
The science isn't completely conclusive one way or the other on saturated fats, so it's important to do your own due diligence and decide for yourself. If you do decide to make saturated fats a regular part of your diet, it's key to get them from high-quality sources, like pasture-fed milk and butter, MCT oil, coconut oil, and cold-pressed olive oil whose purity you can verify (more on this in the Foods section below).
Even high-quality saturated fats are still more calorie-dense than other types of food, so it's still important to keep them to less than a third of your total daily caloric intake.
Recommended dosage
Your body mass index (BMI) determines if you're obese, overweight, or normal weight, based on your current height and weight.
Keeping to the FDA's recommended daily limit of 20% to 35% of total calories from healthy fat is a fairly safe way to stay healthy. Your overall caloric needs will vary by a number of factors, however.
You have a basal metabolic rate, which is essentially the number of calories you need to consume each day to maintain your current weight without any added physical activity. It's almost impossible to determine the exact number of calories this is, but you can get a rough idea based on your age, gender, current weight, and the amount of muscle you have. You'll also need to eat above this amount to compensate for any physical activity you're engaging in — for example, if you burn 200 calories on the treadmill, that's 200 extra calories you need to consume above your basal to maintain your present weight.
Once you've determined your basal metabolic rate, your expected output from physical activity each day, and your fitness goals (if bulking, you'll need to eat at least a few hundred calories above your basal rate, plus exercise expenditure), you can then determine exactly how many calories should come from a healthy fat source each day.
Food sources
Not all fats are the same. Vegetable oils, for example, are a good source of healthy, monounsaturated fats while some types of fish and nuts are polyunsaturated fats.
Monounsaturated fats
Vegetable oils are the richest source of monounsaturated fats, particularly olive, canola, sesame, peanut, and sunflower oils. Good non-oil food sources are avocados, peanuts and peanut butter, walnuts, sunflower seeds, olives, hazelnuts, and pecans.
Polyunsaturated fats
Fish is probably the richest overall natural source of polyunsaturated fats, particularly salmon, trout, herring, and mackerel. But you can also get them from almonds, safflower oil, flax and sesame seeds and oil, and walnuts.
Saturated fats
As mentioned before, any saturated fats in the diet should ideally come from high-quality sources — much of the health knock against saturated fats probably comes from their presence in low-quality meats and fast food.
Olive oil is something of an all-in-one wonder-source of monounsaturated, polyunsaturated, and saturated fats. However, you have to be very careful when purchasing it. Much of the olive oil on the market is imported from Italy, where the industry is dominated by shady producers who have found that it's very cheap, safe, and profitable to adulterate supposedly "extra virgin cold-pressed" olive oil with lower-quality sunflower or soybean oils and some beta carotene (a practice that is very difficult to detect).[7] You'll want to do your research on any unfamiliar brand, but generally U.S. brands are as advertised on the label.
Other high-quality sources of saturated fats are pasture-fed beef, milk, cheese and butter, bovine colostrum, virgin coconut oil, additive-free peanut butter, and even high-quality ice cream (that isn't sweetened with refined sugars).
Considerations
If you have a BMI of 25 or more, some dietary changes are called for.
Consult with a doctor before making any major changes in diet, especially if you're on medication. Also, adding fat to your diet is not something you should do without a good understanding of the different types of fats and problems that can occur from eating a diet rich in fat. It's especially important to practice a healthy lifestyle, which includes regular exercise.
Warnings
There's one major type of dietary fat we haven't yet discussed — trans fat. That's because the evidence is pretty conclusive at this point that it's terrible for you. It's been banned in many countries for years. As of November 2013, the FDA has announced a gradual ban of it in the United States (it will have to be phased out of food products over a period of time). In the meantime, hydrogenated oils are the primary source of trans fat in foods and should be avoided.
Where to buy
While most of your fats will come from the grocery store, PricePlow features some products and supplements that are helpful in working healthy fats into your diet. You can find coconut oil, bovine colostrum, fish oil, peanut butters, and more, and save 30% to 50% off of retail using our price comparison engine.
References
- Health.gov; Dietary Guidelines for Americans 2010; 2010
- Schwingshackl, L, et. al; Nutrients; Monounsaturated Fatty Acids and Risk of Cardiovascular Disease: Synopsis of the Evidence Available from Systematic Reviews and Meta-Analyses;" December 2012
- Buckley, J, et. al; Nutrients; Long-Chain Omega-3 Polyunsaturated Fatty Acids May Be Beneficial for Reducing Obesity—A Review;" December 2010
- Fallon-Morrel, S, et. al; The Weston A. Price Foundation; Guts and Grease: The Diet of Native Americans;" January 2000
- Dewailley, E, et. al; The American Journal of Clinical Nutrition; "n−3 Fatty acids and cardiovascular disease risk factors among the Inuit of Nunavik;" October 2001
- Enig, M, et. al; The Weston A. Price Foundation; The Skinny on Fats;" January 2000
- Anderson, L.V.; Slate.com; "Is Your Extra-Virgin Olive Oil Really Extra Virgin?;" January 2014
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Product News
The Vitamin Shoppe Evening Primrose Oil was created.
Categories: Evening Primrose Oil, Women's Health -
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The Vitamin Shoppe Cod Liver Oil was created.
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EVLution Nutrition MCT Powder was created.
Categories: Keto Diet Supplements, MCT Powder -
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The Vitamin Shoppe Organic Lignan Flax Oil was created.
Category: Flaxseed Oil -
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Wiley's Finest Vegan Omega-3 Gummies for Kids was created.
Categories: Gummy Supplements, Omega-3, Vitamins for Kids -
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Ketologic MCT Oil Powder was created.
Categories: Keto Diet Supplements, MCT Powder -
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Ketologic MCT Oil was created.
Category: MCT Oil -
Feb 13, 2024 
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Nature Made Fish Oil was created.
Categories: Fish Oil, Omega-3 -
Feb 01, 2024 
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The Vitamin Shoppe Flax Seed Oil was created.
Category: Flaxseed Oil -
Jan 30, 2024 
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Nutrex CLA 1000 was created.
Category: CLA -
Jan 30, 2024 
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Animal has a wide variety of pill pack supplements tailored to any person's possible needs, whether it's general health, joint care, women's health, or others. -
Jan 29, 2024 
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The Vitamin Shoppe MCT Oil was created.
Category: MCT Oil -
Jan 29, 2024 
Product News
The Vitamin Shoppe Vthrive - Premium Wild Alaskan Fish Oil was created.
Category: Fish Oil -
Jan 27, 2024 
Product News
The Vitamin Shoppe Vthrive - Omega-3 with CoQ-10 was created.
Categories: CoQ10, Omega-3 -
Jan 27, 2024 
Product News
The Vitamin Shoppe Super Omega-3 Fish Oil was created.
Categories: DHA, EPA, Omega-3 -
Jan 24, 2024 
Product News
FinaFlex Pure CLA was created.
Category: CLA -
Jan 17, 2024 
Blog Post
2023 Supplement Industry Awards | Episode #121
The 2023 Supplement Industry Awards on PricePlow: See Brand of the Year, Innovator of the Year, MVP of the Year, Breakout Brand, and Brand to Watch! -
Jan 11, 2024 
Product News
Nutricost Omega-3 was created.
Category: Omega-3 -
Jan 11, 2024 
Product News
Nutricost Fish Oil was created.
Category: Fish Oil -
Jan 11, 2024 
Product News
Nutricost CLA was created.
Category: CLA -
Jan 09, 2024 
Product News
Nutricost Evening Primrose Oil was created.
Category: Evening Primrose Oil -
Jan 09, 2024 
Product News
Nutricost Krill Oil was created.
Category: Krill Oil -
Jan 08, 2024 
Product News
Nutricost MCT Oil was created.
Category: MCT Oil -
Jan 08, 2024 
Product News
Nutricost Organic MCT Oil Powder was created.
Categories: Keto Diet Supplements, MCT Powder -
Jan 08, 2024 
Product News
Nutricost MCT Oil Softgels was created.
Category: MCT Oil
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Healthy Fat Price Alerts
The following price alerts are still active:
- Jul 03, 2025Nutricost CLA 8.1 Oz. dropped by 12.6% to $21.81 at iHerb.com
- Jul 03, 2025Nutricost CLA 120 Capsules dropped by 14.9% to $10.46 at iHerb.com
- Jul 02, 2025NOW Neptune Krill Oil 60 Softgels (only 500mg) dropped by 7.3% to $16.49 at Amazon
- Jul 02, 2025Pro Supps CLA 3000 Lean 90 Softgels dropped by 10% to $17.99 at Amazon
- Jul 02, 2025GNC CLA +Carnitine 60 Servings (only Berry Sorbet) dropped by 10% to $26.77 at GNC
- Jul 02, 2025GNC Triple Strength Omega Complex 90 Softgels dropped by 10% to $22.94 at GNC
- Jul 02, 2025GNC CLA 180 Softgels dropped by 10% to $38.24 at GNC
- Jul 02, 2025GNC Triple Strength Krill Oil 30 Softgels dropped by 10% to $22.94 at GNC
- Jul 02, 2025GNC Triple Strength Krill Oil 60 Softgels dropped by 10% to $22.94 at GNC
- Jul 01, 2025Jarrow Formulas Krill Oil 60 Softgels dropped by 63.7% to $49.90 at Amazon
- Jul 01, 2025The Vitamin Shoppe Extra Strength Krill Oil 30 Softgels dropped by 21.1% to $23.97 at Vitamin Shoppe
- Jun 30, 2025Gaspari Nutrition CLA 180 Softgels dropped by 13.3% to $12.99 at Muscle and Strength
- Jun 30, 2025MHP Fit & Lean N-CLA 120 Softgels dropped by 23.3% to $22.99 at Muscle and Strength
- Jun 30, 2025SAN Pure CLA 1250 90 Capsules dropped by 7.1% to $25.99 at Muscle and Strength
- Jun 30, 2025The Vitamin Shoppe Black Seed Oil 60 Vegetarian Softgels dropped by 48.7% to $14.49 at Vitamin Shoppe
- Jun 30, 2025Enhanced Labs ARA Acid 120 Capsules dropped by 10% to $37.26 at EnhancedLabs.com
- Jun 27, 2025Species Omegalyze 180 Softgels dropped by 20.7% to $34.89 at AllStarHealth
- Jun 27, 2025Nutrex CLA 1000 180 Softgels dropped by 13.8% to $14.99 at Muscle and Strength
- Jun 26, 2025Alpha Prime Supps CLA 3000 90 Softgels dropped by 37.5% to $9.99 at Supplement Hunt
- Jun 26, 2025NOW Borage Oil 60 Softgels dropped by 8% to $10.39 at Amazon
- Jun 25, 2025Jarrow Formulas Borage 120 Softgels dropped by 25% to $14.09 at AllStarHealth
- Jun 24, 2025NOW Omega 3-6-9 100 Softgels dropped by 12.1% to $7.99 at Muscle and Strength
- Jun 22, 2025Schiff MegaRed 70 Softgels dropped by 9% to $37.39 at VitaCost.com
- Jun 22, 2025Flora Sacha Inchi Oil, Organic 8.5 Oz. (only Cold-Pressed & Unrefined) dropped by 10% to $21.79 at iHerb.com
- Jun 22, 2025New Chapter Wholemega Fish Oil 180 Softgels (only 500mg (Tiny Caps)) dropped by 10% to $34.17 at iHerb.com
- Jun 22, 2025KAL Ultra Omega 3-6-9 50 Softgels dropped by 10% to $11.07 at iHerb.com
- Jun 22, 2025New Chapter Omega-7 (Sea Buckthorn Blend) 60 Vcaps dropped by 10% to $36.95 at iHerb.com
- Jun 20, 2025Nutrex CLA 1000 90 Softgels dropped by 15.1% to $9.99 at Muscle and Strength
- Jun 19, 2025NOW Borage Oil 120 Softgels dropped by 31.5% to $12.99 at DPS Nutrition
- Jun 19, 2025Flora Udo's Oil 3-6-9 Blend 32 Oz. dropped by 20.8% to $48.44 at MySupplementStore
- Jun 12, 2025Swanson Tonalin CLA 180 Softgels dropped by 9.9% to $24.50 at iHerb.com
- Jun 11, 2025Nutrex Lipo-6 CLA 180 Softgels dropped by 6.2% to $21.56 at Best Price Nutrition
- Jun 08, 2025Olympian Labs CLA 210 Softgels dropped by 17.5% to $38.21 at iHerb.com
- May 19, 2025NOW Caprylic Acid 100 Softgels dropped by 19.1% to $8.49 at Muscle and Strength
- May 11, 2025Metabolic Nutrition CLA 3000 180 Softgels dropped by 20% to $28.11 at iHerb.com
- May 11, 2025Bio Nutrition Bio Krill 45 Softgels dropped by 9.4% to $14.94 at iHerb.com
- May 05, 2025Metabolic Nutrition CLA 3000 90 Softgels dropped by 20% to $15.19 at iHerb.com
- Apr 28, 2025Nordic Naturals Ultimate Omega 60 Softgels (only Lemon - 640mg) dropped by 6.3% to $24.19 at iHerb.com
- Apr 27, 2025Schiff MegaRed 120 Softgels dropped by 16.1% to $34.49 at VitaCost.com
- Mar 19, 2025Enhanced Labs Arachidonic Acid 120 Capsules dropped by 28.1% to $45.99 at DPS Nutrition
- Mar 16, 2025NOW DHA-500 180 Softgels dropped by 27.5% to $23.20 at Walmart
- Mar 07, 2025Onnit Krill Oil 60 Softgels dropped by 10% to $26.96 at Onnit
- Feb 27, 2025Nature's Way Borage Oil 60 Softgels dropped by 6.6% to $17.99 at Best Price Nutrition
- Feb 14, 2025Molecular Nutrition X-Factor 100 Softgels dropped by 10.5% to $37.99 at DPS Nutrition
- Jan 20, 2025Flora Udo's Oil High Lignan 3-6-9 Blend 8.5 Oz. dropped by 10% to $17.97 at Best Price Nutrition
- Jan 05, 2025Olympian Labs Krill Oil 60 Softgels dropped by 11.6% to $22.09 at AllStarHealth
- Dec 31, 2024Olympian Labs Krill Oil 120 Softgels dropped by 10.2% to $40.79 at AllStarHealth
- Aug 09, 2024Vitacost Synergy - Tonalin XS-CLA 240 Softgels dropped by 45.9% to $19.99 at VitaCost.com
- Aug 09, 2024Schiff MegaRed 80 Softgels (only 500mg) dropped by 9% to $32.99 at AllStarHealth
- Jul 25, 2024NOW Red Omega 90 Softgels dropped by 29% to $11.99 at Muscle and Strength
- Jan 11, 2024Nutricost Krill Oil 60 Softgels dropped by 18.2% to $17.06 at eSupplements
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May 30, 2020A Better MCT Powder / Creamer: C8Vantage DAIRY Version!
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Apr 18, 2020MCT Oil Supplements: What it is, How to Use it, +Q&A
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Mar 04, 2020Dump your generic MCT or Coconut Oil | NNB C8Vantage
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Jun 27, 2019Keto Coffee or Collagen Supp? Black Magic Supply Skull Dust!
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May 15, 2019Dave Palumbo Talks Species Nutrition, RX Muscle, Keto Diet, & Snake Breeding!
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May 10, 2019Relentless Meal Replacement Interview and Review!
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Jan 09, 2019SMRTCoffee: Low-Carb Coffee on the Go with Nootropics!
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Jul 16, 2018Keto Connect Podcast: Supplements for Keto Dieters w/ Mike at PricePlow
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Dec 18, 2017Keto Hot Chocolate! Giant Sports Keto Cocoa REVIEW
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Aug 18, 2017Pruvit Keto//OS Review: A Massive RIPOFF, But it Works!
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Jul 13, 2017BPI Keto Aminos Review: KETOSIS KILLER for Mike
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Jul 12, 2017The MCT Oil Keto Diet Connection: Do MCTs Raise Ketones?
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