Total Fat
Concentrated energy plus essential fatty acids and vitamins.
What is Total Fat?
Fat is the most energy-dense macronutrient at 9 calories per gram. Beyond energy, dietary fat carries the fat-soluble vitamins A, D, E and K, supplies essential fatty acids your body cannot make, and forms part of every cell membrane.
Health benefits of Total Fat
- Supplies essential omega-3 and omega-6 fatty acids
- Helps absorb the fat-soluble vitamins A, D, E and K
- Supports cell structure, brain function and hormone production
- Adds satiety and flavor to meals
Top food sources of Total Fat
See full rankingOils, butter, nuts, seeds, avocado, fatty fish, dairy and meat are the main sources. Values shown per 100 g.
Oil, industrial, soy ( partially hydrogenated), all purpose
100.0 g 128% DV
Fish oil, herring
100.0 g 128% DV
Oil, cooking and salad, ENOVA, 80% diglycerides
100.0 g 128% DV
Oil, industrial, soy (partially hydrogenated ) and soy (winterized), pourable clear fry
100.0 g 128% DV
Fish oil, sardine
100.0 g 128% DV
Oil, corn and canola
100.0 g 128% DV
Oil, industrial, soy (partially hydrogenated ), palm, principal uses icings and fillings
100.0 g 128% DV
Oil, walrus (Alaska Native)
100.0 g 128% DV
Oil, corn, peanut, and olive
100.0 g 128% DV
Oil, industrial, soy, low linolenic
100.0 g 128% DV
Fish oil, menhaden
100.0 g 128% DV
Shortening, household, soybean (partially hydrogenated)-cottonseed (partially hydrogenated)
100.0 g 128% DV
How much Total Fat do you need?
The FDA Daily Value is 78 g (based on a 2,000-calorie diet). Emphasize unsaturated fats from plants and fish, and limit saturated and trans fats.
Total Fat deficiency
Very low-fat diets can impair absorption of fat-soluble vitamins and cause dry skin and hormonal issues; essential-fatty-acid deficiency is rare but possible.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Related nutrients
Frequently asked questions
What does Total Fat do?
Fat is the most energy-dense macronutrient at 9 calories per gram. Beyond energy, dietary fat carries the fat-soluble vitamins A, D, E and K, supplies essential fatty acids your body cannot make, and forms part of every cell membrane.
How much Total Fat do I need per day?
The FDA Daily Value is 78 g (based on a 2,000-calorie diet). Emphasize unsaturated fats from plants and fish, and limit saturated and trans fats.
Which foods are highest in Total Fat?
Per 100 g, some of the richest sources are Oil, industrial, soy ( partially hydrogenated), all purpose, Fish oil, herring, Oil, cooking and salad, ENOVA, 80% diglycerides, Oil, industrial, soy (partially hydrogenated ) and soy (winterized), pourable clear fry, Fish oil, sardine.
What happens if I don't get enough Total Fat?
Very low-fat diets can impair absorption of fat-soluble vitamins and cause dry skin and hormonal issues; essential-fatty-acid deficiency is rare but possible.