10 Best Fats to eat on a Keto Diet

Keto diet is about saying yes to fat, but not in the way you might be used to. The diet encourages you to avoid binging on unhealthy sources like bacon and opt for nutritious choices instead.

With an eating plan of up to 80% of the calories coming from fat – which shifts your body into ketosis – fat is obviously going to be the nutrient you focus on most.

The Keto Diet has many benefits, when done correctly. Whilst sources of both saturated and unsaturated fats are considered keto-friendly, it’s important to fill your plate with the most wholesome options to successfully reach your health goals.


Sources of Fat

Avocado and Avocado Oil

Technically a fruit, avocados are also an excellent source of heart-healthy fat whilst providing essential vitamins and minerals as well as an excellent source of fibre.

Avocados and their oils support heart health, balanced blood sugar and healthy aging.

Olive Oil

Just like avocado oil, olive oil is rich in anti-inflammatory MUFA’s. There are a wide range of well-evidenced health benefits related to olive oil, including reversal of fatty liver disease, prevention of obesity, and prevention of diabetes or improved glycaemic control in existing type 2 diabetes.


Nuts are a great wat to boost your intake of healthy fats, plant-based protein and fibre.

Research suggests that a higher intake of nuts is associated with a reduced risk of heart disease too.

Pecans, Macadamia and Brazil nuts are all great choices as they have the lowest amount of carbs per serving.

Make sure to avoid nuts that have been treated with sugar and other glazes, including those labelled ‘honey roasted’, ‘sweet chili’, ‘spiced’ and ‘salted caramel’.

Nut and Seed Butters

Whilst offering a more versatile package nut and seed butters offer the same benefits as eating whole nuts and seeds.A great plant-based substitute to traditional high fat butter, nut and seed butters are low in carbohydrate levels and provide the body with healthy nutrients and fats.

Flax Seeds & Chia Seeds

An excellent source of anti-inflammatory omega-3 fats, Flax seeds also offer fibre and health-promoting plant compounds. Research suggests that they also help to prevent heart disease, cancer, diabetes and degenerative brain diseases. 

Similarly, chia seeds are rich in healthy fats and fibre and also contain a variety of plant compounds that may reduce inflammation and prevent chronic conditions such as diabetes.

Want to know more about Keto? Here’s 5 Benefits of following a Ketogenic Lifestyle

Greek Yoghurt

Whilst it still contains carbs, unsweetened, full-fat Greek yoghurt is a great addition to a healthy keto diet.

Yoghurt is a great source of beneficial bacteria known as probiotics, which promote healthy digestive function.

Fatty Fish

Tuna, salmon, anchovies, sardines and other fatty fish are great additions to a healthy ketogenic diet.

Rich in fat and omega 3 fatty acids, fish provides you with a full-fledged nutrient rich meal – some types like salmon also provide a substantial dose of Vitamin D, a nutrient critical for immune function and bone health.


Both nutritious and versatile, eggs are an easy addition to any keto diet.

Be sure to eat the whole egg as the yolk is rich in B vitamins and antioxidants that support eye health.


Carb free and around 80% fat, current research indicates that there is only a small or neutral association between butter intake and heart disease and stroke risk. Butter also happens to be one of the richest food sources of butyrate with research suggesting this type of fat plays a significant role in promoting brain health.

Butter is great to use in your fat rotation but try not to make it your go-to fat. 


With hundreds of varieties, there’s no shortage of options to choose from. Whilst exact nutrient composition varies depending on the type of cheese, many are good sources of protein and calcium.

Just like butter, cheese can offer some health benefits but it’s still important to limit your intake.

All research studies linked. Krave Kit claims no responsibility for research provided.

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