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.
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
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