• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

AtKeto

  • Home
  • Keto Guides
  • Keto Foods
  • Keto Meal Plans
  • Keto Recipes
    • Breakfast
    • Lunch
    • Dinner
    • Snacks
    • Drinks
  • Keto Fat Bombs

Keto Friendly Fats: 14 Low-Carb Options

by Olivia Swift Leave a Comment

There is good news for fat lovers, here is the list of keto-friendly fats you can eat on the keto diet. The best fats to consume on the ketogenic diet are monounsaturated and polyunsaturated fats, though there are plenty of healthy saturated fats as well. You have to avoid trans fats if you are on a keto diet. Maybe “avoid” is not an appropriate word. Runaway might be better. Runaway from trans fats.

Keto Friendly Fats

Low-Carb Keto-Friendly Fats

Here is the complete list of keto-friendly fats that you can eat on a keto diet.

1. Butter

1 tablespoon (14 grams) of butter provides the following nutrition:

  • Calories: 102 kcal
  • Protein: 0.1 g
  • Fat: 12 g
  • Carbs: 0 g
  • Net Carbs: 0 g

2. Coconut oil

1 tablespoon (14 grams) of coconut oil provides the following nutrition:

  • Calories: 121 kcal
  • Protein: 0 g
  • Fat: 13 g
  • Carbs: 0 g
  • Net Carbs: 0 g

3. Olive Oil

1 tablespoon (14 grams) of extra virgin olive oil provides the following nutrition:

  • Calories: 130 kcal
  • Protein: 0 g
  • Fat: 14 g
  • Carbs: 0 g
  • Net Carbs: 0 g

4. Ghee

1 tablespoon (13 grams) of ghee provides the following nutrition:

  • Calories: 112 kcal
  • Protein: 0 g
  • Fat: 13 g
  • Carbs: 0 g
  • Net Carbs: 0 g

5. Lard

1 tablespoon (13 grams) of lard provides the following nutrition:

  • Calories: 115 kcal
  • Protein: 0 g
  • Fat: 13 g
  • Carbs: 0 g
  • Net Carbs: 0 g

6. Tallow

1 tablespoon (13 grams) of tallow provides the following nutrition:

  • Calories: 115 kcal
  • Protein: 0 g
  • Fat: 13 g
  • Carbs: 0 g
  • Net Carbs: 0 g

7. MCT Oil

1 tablespoon (14 grams) of MCT oil provides the following nutrition:

  • Calories: 121 kcal
  • Protein: 0 g
  • Fat: 13 g
  • Carbs: 0 g
  • Net Carbs: 0 g

8. Avocado Oil

1 tablespoon (14 grams) of avocado oil provides the following nutrition:

  • Calories: 124 kcal
  • Protein: 0 g
  • Fat: 14 g
  • Carbs: 0 g
  • Net Carbs: 0 g

9. Macadamia Oil

1 tablespoon (14 grams) of Macadamia oil provides the following nutrition:

  • Calories: 120 kcal
  • Protein: 0 g
  • Fat: 14 g
  • Carbs: 0 g
  • Net Carbs: 0 g

10. Duck Fat

1 tablespoon (13 grams) of duck fat provides the following nutrition:

  • Calories: 113 kcal
  • Protein: 0 g
  • Fat: 13 g
  • Carbs: 0 g
  • Net Carbs: 0 g

11. Chicken Fat

1 tablespoon (13 grams) of chicken fat provides the following nutrition:

  • Calories: 115 kcal
  • Protein: 0 g
  • Fat: 13 g
  • Carbs: 0 g
  • Net Carbs: 0 g

12. Coconut Butter

1 tablespoon (16 grams) of coconut butter provides the following nutrition:

  • Calories: 105.5 kcal
  • Protein: 1.1 g
  • Fat: 10.5 g
  • Carbs: 3.8 g
  • Net Carbs: 1.2 g

13. Coconut Milk

1 tablespoon (15 grams) of coconut milk provides the following nutrition:

  • Calories: 30 kcal
  • Protein: 0.3 g
  • Fat: 3.2 g
  • Carbs: 0.4 g
  • Net Carbs: 0.4 g

14. Palm Shortening

1 tablespoon (14 grams) of palm shortening provides the following nutrition:

  • Calories: 120 kcal
  • Protein: 0 g
  • Fat: 14 g
  • Carbs: 0 g
  • Net Carbs: 0 g

Nutrition Facts Source: USDA

Filed Under: Keto Foods Tagged With: Fats Allowed On Keto, Keto Fats

Previous Post: « 17 Keto Friendly Meats And Animal Products
Next Post: 18 Low-Carb Keto Friendly Vegetables »

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

About Me

I am Olivia Swift. Keto helped me lose weight and now I am helping others with the same.

Exciting Keto Recipes

  • Keto Salads Recipes
  • Keto Soups Recipes
  • Keto Smoothies Recipes
  • Keto Waffles Recipes
  • Keto Muffins Recipes
  • Keto Omelettes Recipes

Popular Posts

  • Chocolate Chia Fat Bombs

    Chocolate Chia Fat Bombs (Keto & Low Carb)

  • 1200 Calorie Keto Meal Plan

    1200 Calorie Keto Meal Plan

  • Chocolate-Dipped Coconut Fat Bombs

    Chocolate-Dipped Coconut Fat Bombs

  • Beets and Blueberry Smoothie (Keto & Low Carb)

    Beets and Blueberry Smoothie (Keto & Low Carb)

  • Keto Friendly Fruits

    Keto Friendly Fruits: Top 14 Low-Carbs Fruits

  • Dark Chocolate Pistachio Balls

    Dark Chocolate Pistachio Balls (Keto & Low Carb)

  • Keto Friendly Spices, Herbs & Seasonings List

    Keto Friendly Spices, Herbs & Seasonings List

  • Keto Taco Bell Items Under 50g Carbs

    Keto Taco Bell Items Under 50g Carbs

  • Almond Butter Protein Smoothie

    Almond Butter Protein Smoothie (Keto & Low Carb)

  • Ham, Cheddar, and Chives Omelet

    Ham, Cheddar, and Chives Omelet (Keto & Low Carb)

| Home | Contact Us | Privacy Policy | Copyright Policy |