The 25 Vegan Foods Highest in Fat [List]

T

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. It’s an important nutrient in a vegan diet.

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.

Vegan High Fat Foods Table 

The table below is the result of my data collection, which contains 25 high fat vegan foods from highest to lowest:

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

Types of Vegan Foods High in Fat

The biggest trends from the table above are easy to spot:

  • Nuts – Nuts are extremely caloric dense, but they’re also fairly nutritious. They are among the best sources of nutrients like iron and magnesium. Every nut is high in fat, so you don’t need to stick to one specific kind.
  • Seeds – All kinds of seeds are also high in fat. Sunflower, sesame, hemp, chia, and other types of seeds rank high on this list. Seeds are preferable to nuts in my eyes because they are some of the best vegan sources of omega 3 fats, plus they contain a ton of nutrients like calcium, phosphorus, and zinc.
  • Coconut and avocados are good vegetable sources of fats.
  • Legumes are okay 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, since they are created by extracting the oils from their source food.

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 Cudmore

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance nutrition writer. I've been vegan for years and try to make life easier for others by sharing what I've learned.