8 Sources of Healthy Fats on a Keto Diet

1.Extra Virgin Avocado Oil

The Fatome: What is the Best Source of Fat on a Ketogenic Diet?

Saturated Fats (LCT)15%
C16 – Palmitic Acid13%
Monounsaturated Fats (MUFA)15%
Oleic Acid63%
Palmitoleic Acid (Ω-7)5%
Polyunsaturated Fats (Ω-6)14%
Smoke Point400 ℉ (200 ℃)
Main Benefitshigh in Oleic Acid, high smoke point
Other Considerationsif Mediterranean, PUFAs may add up

2. Grass-Fed Beef

The Fatome: What is the Best Source of Fat on a Ketogenic Diet?

Saturated Fats (LCT)55%
C16 – Palmitic Acid30%
C18 – Stearic Acid23%
Monounsaturated Fats (MUFA)34%
Oleic Acid31%
Polyunsaturated Fats (Ω-6)5%
Smoke Point390 ℉ (200 ℃)
Main Benefitslow in Ω-6
Other Considerationshigh in saturated fats

3. Cacao Butter

The Fatome: What is the Best Source of Fat on a Ketogenic Diet?

Saturated Fats (LCT)63%
C16 – Palmitic Acid26%
C18 – Stearic Acid34%
Monounsaturated Fats (MUFA)33%
Oleic Acid33%
Polyunsaturated Fats (Ω-6)3%
Smoke Point450 ℉ (230 ℃)
Main Benefitshigh in Stearic/(Myristic + Palmitic) Acid ratio, low in Ω-6
Other Considerationshigh in saturated fats

4. Virgin Coconut Oil

The Fatome: What is the Best Source of Fat on a Ketogenic Diet?

Saturated Fats (LCT)35%
C14 – Myristic Acid19%
C16 – Palmitic Acid11%
C18 – Stearic Acid5%
Medium Chain Triglycerides (MCT)64%
C6 – Caproic Acid1%
C8 – Caprylic Acid9%
C10 – Capric Acid6%
C12 – Lauric Acid48%
Smoke Point350 ℉ (175 ℃)
Main Benefitshigh in MCTs, especially Lauric Acid, low Ω-6
Other Considerationshigh in saturated fats

5. Ghee

The Fatome: What is the Best Source of Fat on a Ketogenic Diet?

Saturated Fats (LCT)62%
C14 – Myristic Acid12%
C16 – Palmitic Acid39%
C18 – Stearic Acid14%
Monounsaturated Fats (MUFA)28%
Oleic Acid25%
Polyunsaturated Fats (Ω-6)2%
Smoke Point480 ℉ (250 ℃)
Main Benefitshigh smoke point, low in Ω-6, 4% C4 butyrate
Other Considerationshigh in saturated fats

6. Extra Virgin Olive Oil

The Fatome: What is the Best Source of Fat on a Ketogenic Diet?

Saturated Fats (LCT)14%
C16 – Palmitic Acid11%
Monounsaturated Fats (MUFA)73%
Oleic Acid73%
Polyunsaturated Fats (Ω-6)10%
Smoke Point375 ℉ (190 ℃)
Main Benefitshigh in Oleic Acid and high in polyphenols!
Other Considerationsif Mediterranean, PUFAs may add up

7. Macadamia Oil

The Fatome: What is the Best Source of Fat on a Ketogenic Diet?

Saturated Fats (LCT)12%
C16 – Palmitic Acid8%
Monounsaturated Fats (MUFA)75%
Oleic Acid65%
Palmitoleic Acid (Ω-7)19%
Polyunsaturated Fats (Ω-6)3%
Smoke Point390 ℉ (200 ℃)
Main Benefitshigh in Oleic & Palmitoleic Acid, high smoke point, low Ω-6
Other Considerationsexpensive

8. Salmon and Fish Oil

The Fatome: What is the Best Source of Fat on a Ketogenic Diet?

Saturated Fats (LCT)25%
C16 – Palmitic Acid15%
Monounsaturated Fats (MUFA)28%
Oleic Acid25%
Polyunsaturated Fats (Ω-6)15%
Polyunsaturated Fats (Ω-3)20%
EPA9%
DHA10%
Smoke PointLow
Main Benefitshigh in Ω-3!
Other Considerationslow smoke point

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