Healthy Fats

Rule: A fat, protein, or legume-category food with at least 10g fat per 100g, with saturated fat at 35% or less of that fat.

This list applies two conditions together: at least 10g of fat per 100g, and no more than 35% of that fat being saturated. That combination surfaces foods where fat is both substantial and predominantly unsaturated — avocado, olive oil, a few nuts, peanuts, and salmon specifically because its fat profile differs from fattier cuts of red meat despite a similar total fat gram count. Foods left off this list aren't framed as unhealthy; they simply don't meet this particular fat-density-and-composition rule.

• Oil, olive, salad or cooking

  124 kcal · 0g protein per 1 tbsp

• Nuts, walnuts, english

  183 kcal · 4g protein per 1 oz (about 14 halves)

• Peanut butter, smooth style, without salt

  191 kcal · 7g protein per 2 tbsp

• Nuts, almonds

  162 kcal · 6g protein per 1 oz (about 23 almonds)

• Peanuts, all types, raw

  828 kcal · 38g protein per 1 cup

• Avocados, raw, California

  251 kcal · 3g protein per 1 medium

• Salmon, Atlantic, farmed, raw

  320 kcal · 31g protein per 1 fillet, raw

No foods currently in the database meet this rule.

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