5 Healthiest Keto Fat Sources

Although low-fat diets for weight loss were promoted for years, studies have debunked the low-fat craze. Instead, low-carb diets are better for weight loss than low-fat diets. There are many high-quality keto fat sources, with some of the tastiest choices being salmon, walnuts, and avocado.

Coconut oil is rich in medium-chain triglycerides (MCTs) and vitamin E. 1 tbsp of coconut oil is roughly 121 calories and 13.5g of fat, of which 11.2g is saturated fat.

Salmon is another great source of healthy fats. Salmon is rich in omega-3 fatty acids, B vitamins, potassium, selenium, and protein. While the macronutrients in salmon vary based on quality (fresh, wild-caught salmon tends to have a higher fat content than frozen farm-raised salmon), an average 4 oz fillet is around 14g of fat, 3g of which is from saturated fat, and 25g of protein.

Egg yolks are often demonized because of their higher cholesterol content but, egg yolks provide numerous nutrients and health benefits. Egg yolks are rich in vitamin A, B12, D, E and K, omega-3 fatty acids, and folate. Furthermore, eggs are rich in the amino acids tryptophan and tyrosine which have been shown to improve heart health and mood. One egg yolk is approximately 55 calories, 2.7g of protein, 4.5g of fat, and 0.6g of carbohydrates.


Most people go for almonds when on keto but, walnuts are another great keto nut alternative. Walnuts are rich in alpha-linolenic acid (ALA), omega-3 fatty acids, magnesium, and antioxidants. Walnuts have been shown to help reduce inflammation and improve gut health. 1 cup of unflavored, organic walnuts contains approximately 200 calories, 4g of carbohydrates, 2g of fiber, 20g of fat, and 5g of protein.


Avocados are a keto staple because they are rich in so many vitamins and minerals. Avocados are a great source of fiber, potassium, magnesium, folate, omega-3 fatty acids, and vitamins B6, C, E, and k. 1 whole, medium, raw avocado contains approximately 234 calories, 21g of fat, 3g of protein, 12g total carbohydrates, and 10g of fiber.


Yancy WS, Olsen MK, Guyton JR, et al. A Low-Carbohydrate, Ketogenic Diet versus a Low-Fat Diet To Treat Obesity and Hyperlipidemia: A Randomized, Controlled Trial. Ann Intern Med. 2004;140:769–777.