What Are the Best and Worst Fats to Eat on the Ketogenic Diet?

Limiting carbohydrates and increasing fat switches your body into a process called ketosis. In this state, your body burns fat for fuel rather than carbohydrates (its preferred and easy-to-access source of energy).

However, not all fats are created equal. “Many people boil it down too simply and think they just need to eat a lot of fat and avoid carbs, but you can quickly eat an excessive amount of unhealthy fat on the keto diet,” says Kendra Whitmire, a nutritionist practicing functional and therapeutic nutrition.

Here, we discuss the best and worst fats to include in a keto diet and those that fall in between.

10 of the Best Fats to Include in a Keto Diet

1. Avocados and Avocado Oil

Add avocados to a salad, smoothie, or breakfast plate to reap the benefits of this keto-friendly favorite.

2. Olive Oil

Olive oil is a staple of the heart-healthy Mediterranean diet and fits well into a keto diet, too. It is also high in monounsaturated fats and works great for light sautéing, using in dressings, or drizzling over cooked meats or vegetables as a finishing oil.

“We know that when we have fats in our diet like MUFAs, they not only fill us up but help keep our cholesterol levels lower,” says Scott Keatley, a registered dietitian-nutritionist based in New York City.

3. MCT Oil

MCT (medium-chain triglyceride) oil is a supplement made from medium-chain fatty acids. These types of fat are more easily digested than the long-chain fatty acids found in most other foods.

“MCT oil can help you feel full and stay fuller for longer. It’s a great alternative to other fats such as olive oil or butter,” says Leah Kaufman, a registered dietitian with the NYU Langone Weight Management Program.

Some people take MCT oil by itself. But you can also add 1 or 2 teaspoons to low-carb smoothies for an extra fat boost or mix with olive oil, vinegar, and herbs for a keto-friendly vinaigrette.

4. Nuts and Nut Butters

Nuts and nut butters can be a good source of unsaturated fats. However, many also contain carbs, so be sure to look at labels to know exactly what you’re getting, advises Whitmire.

When choosing nut butters, look for those labeled “without added sugar” to ensure you’re not adding extra carbs to your diet.

5. Chia Seeds and Flaxseeds

Whitmire recommends chia seeds and flaxseeds because they are high in omega-3 fatty acids. “Getting more of these fats will improve the ratio of omega-6s to omega-3s you consume, which some research suggests optimizes health,” she says.

American diets tend to be higher in omega-6s than omega-3s, so it’s important to find a balance.

6. Fatty Fish

If you’re not fitting fish into your keto diet, now is a good time to start.

• Salmon
• Sardines
• Mackerel
• Bluefin tuna

7. Full-Fat Greek Yogurt

“Full-fat Greek yogurt can be a great source of protein and fats in a keto diet,” says Kaufman. She stresses that flavored versions are not keto-friendly because they contain added sugar.

Use Greek yogurt to make a dip by mixing in herbs and spices, or create a sweet treat by adding nuts, seeds, coconut, and cacao nibs.

8. Whole Eggs

Eggs are also versatile. Scramble them with low-carb veggies, poach or fry them with sliced avocado, or mix a hard-boiled egg with mayonnaise. Hard-boiled eggs also make the perfect grab-and-go snack.

9. Hemp Hearts

With a mild taste and a texture a lot like sesame seeds, hemp hearts are easy to work into all kinds of dishes. Try sprinkling them over yogurt, salads, or roasted veggies; blending them into smoothies or soups; or mixing them into energy bites. They’re also great stirred into sauces and dressings.

10. Cacao Nibs

Dark chocolate is also a great source of polyphenols. Polyphenols are plant compounds known for their powerful anti-inflammatory properties, which may help support the growth of healthy gut bacteria.

Toss cacao nibs into keto-friendly smoothies, energy bites, or trail mix for a crunchy boost. Got a sweet tooth? Try making keto hot chocolate by melting cacao nibs in unsweetened coconut milk on the stove. Then stir in your go-to keto-friendly sweetener like stevia or monk fruit.

6 Fats to Eat in Moderation

1. Butter

Butter is high in saturated fat and cholesterol, meaning it can increase your risk of heart disease. It’s still okay to use butter in your fat rotation, but it’s best not to make it your go-to fat, says Keatley.

Roast or sauté vegetables in butter or spread it on keto-friendly muffins, waffles, or pancakes. Rub butter over a whole chicken before roasting to achieve perfectly crispy skin.

2. Cheese

Cheese can be a good high-fat, low-carb, and high-protein option for keto dieters. But it’s best to be mindful of how much you’re eating. While individual cheeses have different nutritional profiles, their overall high saturated fat content qualifies them as a food to limit. Also, keep in mind that some cheeses are more keto-friendly than others.

Enjoy cheese chunks or slices with fresh vegetable sticks, melt it over roasted or steamed vegetables, or make a Greek salad with crumbled feta cheese.

3. Cream

Adding heavy cream or half-and-half to your coffee is one way to get an additional source of fat into your day, says Keatley. Just keep in mind that cream is a source of saturated fat, and given the large amount packed into a small serving size, it’s easy to go overboard.

4. Coconut Oil

Coconut oil has been credited as a cure-all for health ills, making you think you should consume as much as you want on a keto diet. But that’s not exactly the case.

“Despite coconut oil being 100 percent keto-friendly, it can be high in saturated fats,” says Kaufman. “A higher consumption of saturated fats can lead to heart disease. If given the option, I would choose avocado or olive oil as a good source of unsaturated fats.”

5. Whole Milk

A tablespoon of whole milk in your scrambled eggs may not make much of a difference in your carb goals. But consuming a half- or full cup will, and will likely require some planning to help you stay within your limits.

Whole milk offers calcium and vitamin D, as well as other minerals that are good for your bones. To help limit your carbs, make sure you’re also consuming other sources of these nutrients via lower-carb options, such as fortified plant milks.

6. Red Meat

“Red meat can be a great source of fats and protein in a keto diet,” says Kaufman. “It’s rich in B vitamins, zinc, and protein. I would recommend consuming red meat in addition to other proteins, such as fish, chicken, and turkey.”

3 Fat Sources to Avoid

Some sources of fat offer minimal nutritional benefits and can even be detrimental to your health. This is especially true if you’re on a ketogenic diet, where fat intake is high.

The following types of foods are often calorie-dense but don’t provide many valuable nutrients.

1. Ultra-Processed Foods

2. Processed Meats

3. Fried Foods

Fried foods are often high in calories and low in nutrients, making them less desirable on a keto diet.

How to Incorporate More Healthy Fats

The key to successfully incorporating healthy fats into your keto diet is focusing on whole, unprocessed foods containing a variety of nutrients. Here are some tips:

• Choose healthy cooking oils. Opt for olive oil, avocado oil, and coconut oil for cooking. Be mindful of their smoke points for different cooking methods.
• Embrace fat bombs. These are small, high-fat snacks that can help you meet your daily fat targets and satisfy sweet or savory cravings. Experiment with recipes using coconut oil, nut butters, cream cheese, and keto-friendly sweeteners.
• Sprinkle snacks with seeds. Chia seeds, flaxseeds, and hemp hearts are excellent sources of healthy fats, fiber, and other nutrients. Add them to smoothies, yogurt, or salads.
• Add avocado power. Avocado is a versatile and delicious source of monounsaturated fats. Add it to salads, make guacamole, or enjoy it on its own.
• Make dressings with healthy fats. Make your own salad dressings using olive oil, avocado oil, and vinegar instead of store-bought versions that may contain unhealthy fats and added sugars.

By prioritizing nutrient-rich, keto-friendly fats and limiting less beneficial options, you can fuel your body to effectively support your keto goals. Remember to listen to your body and adjust your fat intake as needed to maintain ketosis and feel your best.

The Takeaway

• When following a ketogenic diet, it’s crucial to focus on healthy sources of unsaturated fat like avocados, olive oil, and nuts.
• Avoid indulging in too much saturated fat, found in foods like bacon, butter, and most types of cheese. These foods can raise your LDL (bad) cholesterol levels.
• Always spread out your healthy fat intake throughout the day for balanced nutrition.