Fat
Fat is the most energy-dense macronutrient at about 9 kcal per gram, and it carries the fat-soluble vitamins A, D, E, and K. While there is no single RDA for total fat, certain fatty acids (omega-3 and omega-6) are essential and must come from the diet.
- Unit
- g
- Energy
- 9 kcal/g
- Functions
- Concentrated energy storage, Absorption of fat-soluble vitamins (A, D, E, K), Building cell membranes and signaling molecules, Insulation and protection of organs
- Food sources
- Oils, Butter, Nuts, Seeds, Avocado, Fatty fish, Meat, Dairy
- Deficiency
- Deficiency of essential fatty acids causes dry scaly skin, poor wound healing, and impaired absorption of fat-soluble vitamins.
Richest foods
| Butter, Salted | Dairy | 81.1 g |
| Pecans, Raw | Nuts & seeds | 72 g |
| Walnuts, English | Nuts & seeds | 65.2 g |
| Sunflower Seeds, Dried | Nuts & seeds | 51.5 g |
| Almonds, Raw | Nuts & seeds | 49.9 g |
| Peanut Butter, Smooth | Nuts & seeds | 49.9 g |
| Sesame Seeds, Whole | Nuts & seeds | 49.7 g |
| Peanuts, Raw | Legume | 49.2 g |
| Pumpkin Seeds | Nuts & seeds | 49.1 g |
| Pistachios, Raw | Nuts & seeds | 45.3 g |
| Cashews, Raw | Nuts & seeds | 43.8 g |
| Flaxseed | Nuts & seeds | 42.2 g |
Amount per food's listed serving.