The Healthy Fats List

TThis healthy fats list covers the seven plant-based fats I reach for nearly every day. I match each one to the smoothie, sauce, or bake it does best.

When I started eating plant-based, I focused only on fiber and protein. Then I began adding fat on purpose, and my meals turned creamier and more satisfying. That said, not every fat belongs in every recipe.

Some blend into smoothies, some belong in dressings, and some work better in the oven. Want one smoothie that uses several? Start with my Healthy Fats Smoothie. Prefer a blend-and-go option? Try Healthy Fats Smoothie Cubes.

What Are Healthy Fats?

When readers ask me why I add fat to a smoothie on purpose, I get it. For years, the message was to cut it out. Here is how I sort it. Fat comes in three types: unsaturated, saturated, and trans. Unsaturated is the type I build meals around, and plants supply most of it.

You already know many of these foods. Avocados, olives, nuts, seeds, tofu, and edamame all count. Chia, flax, hemp, and walnuts also bring plant-based omega-3s, so they land in my smoothies often.

Top 7 Healthy Fats List

Healthy Fats Comparison Chart

Fat	Serving	Total fat	Saturated fat
Avocado, mashed	1 tablespoon	~2 g	~0.3 g
Cashews, whole	1 ounce	~12 g	~2 g
Chia seeds	1 tablespoon	~4 g	under 1 g
Flaxseed, ground	1 tablespoon	~3 g	under 1 g
Hemp seeds, hulled	1 tablespoon	~5 g	under 1 g
Olive oil	1 tablespoon	14 g	~2 g
Coconut oil	1 tablespoon	14 g	~12 g

Values are rounded and shift a little by brand. Cashews appear per ounce because a tablespoon of whole nuts is hard to measure.

Other Plant-Based Fat Sources to Explore

• Almonds and almond butter for smoothies and snacks
• Walnuts, pecans, and pistachios for baking and toppings
• Nut butter made from peanuts, cashews, or sunflower seeds
• Olives in bowls, tapenades, and salads
• Tahini and avocado oil for dressings and higher-heat cooking

Easy Ways to Add More Plant-Based Fats

Swapping fats does not mean giving up flavor. These changes fit into meals you already make.

• Read ingredient labels first: skip anything with hydrogenated or partially hydrogenated oils.
• Cook with olive oil: use it in place of butter or shortening when you sauté or roast. Then reach for avocado oil at higher heat.
• Upgrade your spreads: use avocado, hummus, or almond butter where you would use butter or cream cheese.
• Rethink snacks: trade chips and pastries for nuts, seeds, or olives. A small handful of almonds also adds fiber and crunch.
• Build smoothies with a fat: add chia, ground flax, avocado, or almond butter to your fruit. For the full method, see my guide to making a smoothie.
• Choose whole foods first: avocado, nuts, and seeds bring fiber along with their fat. For more seeds to keep stocked, see my Superfoods List for Smoothies.
• Start small: change one fat at a time, like the cooking oil or the seeds in your smoothie.

Daily Fat Guidelines

The Dietary Guidelines for Americans suggest 20 to 35 percent of calories from fat for adults. Most of that should come from unsaturated fats, and saturated fat should stay under 10 percent. Here is what that looks like in real life:

• At 1,800 calories a day, that range is about 40 to 70 grams of fat.
• One tablespoon of oil has 14 grams, so small amounts add up fast.
• Choose whole-food sources first, like avocado, nuts, seeds, and nut butter.
• Add chia, flax, hemp, or walnuts most days for plant-based omega-3s.

If you’d rather not plan the week yourself, my Plant-Based Meal Plan does it for you.