A simple list of whole-food, plant-based sources of healthy fat - for energy, hormone health, and satisfying meals.
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Vegan Full-Fat Foods Guide (PDF)
Great for energy, hormone health, and delicious plant-based living!
Whole Foods
- Avocados - creamy, versatile, and loaded with monounsaturated fats
- Olives - great source of fat and antioxidants
- Coconut meat - full of saturated fat and fiber
- Coconut milk/cream - rich and great for cooking
Nuts & Seeds
- Almonds, cashews, walnuts, pistachios, macadamias - nutrient-dense and high in healthy fats
- Pecans - especially high in fat among nuts
- Chia seeds & flaxseeds - rich in omega-3s and fiber
- Hemp seeds - well-balanced omega-3 and omega-6 profile
- Tahini (sesame seed paste) - high fat and calcium-rich
Oils (Use sparingly for whole-food focus)
- Extra virgin olive oil - heart-healthy monounsaturated fats
- Avocado oil - high smoke point, good for cooking
- Coconut oil - saturated fat, good for specific cooking needs
- Walnut or flaxseed oil - best used raw due to low smoke point
Butters & Spreads
- Nut butters - almond, cashew, peanut, etc. (look for no added sugar/oil)
- Seed butters - sunflower, tahini, pumpkin seed
- Coconut butter - includes coconut meat and fat
Vegan Dairy Alternatives (Full-Fat Versions)
- Full-fat coconut yogurt or creamers
- Oat, cashew, or almond milk (look for full-fat versions)
- Plant-based cheeses - made from coconut oil, cashews, or other nuts