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. 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.

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

FoodServingEnergy (kcal)Fats (g)
Macadamia nut0.5 cup48150.77
Pine nuts0.5 cup45446.15
Brazil nut0.5 cup43844.62
Hazelnut0.5 cup42441.01
Walnut0.5 cup38338.15
Sunflower seeds0.5 cup40936.02
Peanuts0.5 cup41435.95
Sesame seeds0.5 cup41335.76
Pecans0.5 cup34235.63
Coconut meat0.25 coconut35133.24
Cashew0.5 cup39331.75
Pistachio nuts0.5 cup34427.87
Almonds1/2 cup31326.96
Avocado1 avocado22720.96
Durian0.5 durian44216.04
Hemp seeds3 tbsp16614.62
Pumpkin seeds1 cup28512.42
Soybeans1 cup25411.52
Oats1 cup60710.76
Chia seeds3 tbsp1469.22
Flaxseed2 tbsp1108.68
Buckwheat groats1 cup5674.44
Chickpeas1 cup2694.25
Amaranth1 cup2513.89
Quinoa1 cup2223.55
Rye grain1 cup5712.75

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 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.

2 comments

  • Thank you for this information. I was diagnosed with diabetes. And I am a vegan for the most part. I will eat fish from time to time. A book I’m reading states that a meal high in fat will reverse this condition.

    • I don’t know about reversing diabetes with eating high fat meals, but it is preferable to high carb meals in most situations for diabetics.