A List of 25 Vegan Foods Highest in Fat

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Fat has been made out to seem evil over the last few decades, but more and more people are realizing that it’s not evil.

You need at least some fat to be healthy.

When you first switch to a vegan diet, a lot of your food sources of fat disappear. This can lead to cravings and actual health side effects.

I’ve created a large nutritional database for vegan foods using data from the USDA. Then, I sorted by amount of fat per serving.

The table below is the result, which contains 25 high fat vegan foods.

Food Serving Energy (kcal) Fats (g)
Macadamia nut 0.5 cup 481 50.77
Pine nuts 0.5 cup 454 46.15
Brazil nut 0.5 cup 438 44.62
Hazelnut 0.5 cup 424 41.01
Walnut 0.5 cup 383 38.15
Sunflower seeds 0.5 cup 409 36.02
Peanuts 0.5 cup 414 35.95
Sesame seeds 0.5 cup 413 35.76
Pecans 0.5 cup 342 35.63
Coconut meat 0.25 coconut 351 33.24
Cashew 0.5 cup 393 31.75
Pistachio nuts 0.5 cup 344 27.87
Almonds 1/2 cup 313 26.96
Avocado 1 avocado 227 20.96
Durian 0.5 durian 442 16.04
Hemp seeds 3 tbsp 166 14.62
Pumpkin seeds 1 cup 285 12.42
Soybeans 1 cup 254 11.52
Oats 1 cup 607 10.76
Chia seeds 3 tbsp 146 9.22
Flaxseed 2 tbsp 110 8.68
Buckwheat groats 1 cup 567 4.44
Chickpeas 1 cup 269 4.25
Amaranth 1 cup 251 3.89
Quinoa 1 cup 222 3.55
Rye grain 1 cup 571 2.75

The biggest trends are easy to spot:

  • All types of nuts and seeds are high in fat.
  • Coconut and avocados are good vegetable sources of fats.
  • Certain legumes like soybeans and chickpeas have a good amount of fat.
  • Some grains (oats, rye, quinoa) have reasonable levels of fats.

Finally, while not on the table, cooking oils (olive, coconut, grapeseed, etc.) are all essentially 100% fat.

The only thing to really watch out for is your ratio of omega 3 to omega 6 fatty acids, which can be an issue if your nut intake is high.

I’d suggest reviewing my post about vegan sources of omega 3 & 6 fats to find a good balance.

About the author

Dale C.

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance writer. Trying to do my small part in making the world better by writing about the wonderful world of veganism.

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