Highest Fat Whole Foods (No Oils)
Remove the bottles and the chart turns delicious: butter heads the whole-food fat table at 81.1g per 100g, then pecans at 72g, walnuts at 65.2g and hazelnuts at 60.8g, with nut butters and oil-roasted almonds packing the midfield. For keto readers this is the shopping map; for everyone else it is the honest price list of every delicious thing.
How this ranking works
Ranked by the fat column per 100g, descending. Two scope rules shape this table specifically: cooking oils and pure rendered fats (tallow, suet, ghee-style products) are excluded — the question is foods as eaten, not cooking mediums — and the family rules (real Arabic names, no spices, no concentrates) apply throughout. Nut butters count because they are eaten as foods, not poured as mediums.
The table: top 20
| # | Food | Fat (g / 100g) | Calories (kcal/100g) |
|---|---|---|---|
| 1 | Butter, salted | 81.1 | 717 |
| 2 | Butter, without salt | 81.1 | 717 |
| 3 | Butter, whipped, with salt | 78.3 | 718 |
| 4 | Nuts, pecans, oil roasted, with salt added | 75.2 | 715 |
| 5 | Nuts, pecans, oil roasted, without salt added | 75.2 | 715 |
| 6 | Nuts, pecans | 72 | 691 |
| 7 | Nuts, walnuts, english | 65.2 | 654 |
| 8 | Walnuts | 65 | 654 |
| 9 | Nuts, hazelnuts or filberts | 60.8 | 628 |
| 10 | Seeds, sunflower seed kernels, toasted, without salt | 56.8 | 619 |
| 11 | Nuts, mixed nuts, oil roasted, without peanuts, with salt added | 56.2 | 615 |
| 12 | Nuts, mixed nuts, oil roasted, without peanuts, without salt added | 56.2 | 615 |
| 13 | Nuts, almonds, oil roasted, with salt added, smoke flavor | 55.9 | 607 |
| 14 | Nuts, almond butter, plain, with salt added | 55.5 | 614 |
| 15 | Nuts, almond butter, plain, without salt added | 55.5 | 614 |
| 16 | Nuts, almonds, oil roasted, lightly salted | 55.2 | 607 |
| 17 | Nuts, almonds, oil roasted, with salt added | 55.2 | 607 |
| 18 | Nuts, almonds, oil roasted, without salt added | 55.2 | 607 |
| 19 | Seeds, sunflower seed butter, without salt | 55.2 | 617 |
| 20 | Nuts, mixed nuts, oil roasted, with peanuts, lightly salted | 54 | 607 |
Source: the Alkemos food database — the same rows each food’s page shows (per-100g values; every name links to that food’s full page).
Reading the table
The keto mathematics
A 30g portion of pecans carries about 22g of fat at 207 calories — one of the fastest ways to move a fat macro without volume. Two such portions and a tablespoon of butter on vegetables take a 120g fat target halfway.
The portion trap
Everything near the top of this table is engineered by nature to be eaten in small amounts — a nut is a seed designed to survive winter. The rows are honest; the serving bowl is where diets die. Weigh the first few portions until your eye recalibrates.
Beyond the macros
The fat number says nothing about fat quality. Nuts carry their fat mostly unsaturated, butter mostly saturated, and the site's food pages and methodology guide carry the fuller composition story for every row. Use this ranking to shortlist, then read the individual page before building a staple.
Common questions
Why are oils excluded from a fat ranking?
Because a fat ranking that includes oils is a list of bottles — every cooking oil is 100% fat by definition and would crowd out every actual food. Excluding them (mechanically: the oil/fat category plus pure rendered-fat rows) leaves the foods you chew, which is the useful question. Olive oil keeps its own celebrated page in the library.
Is butter allowed on keto?
On the numbers, butter is as keto as food gets: 81.1g fat per 100g with trace carbohydrates. Whether it should dominate your fat intake is a different question — the site's keto collection pairs this table with lower-saturated options, and rotating fat sources is the pattern most guidance keeps recommending.
What about fatty fish and meat?
They sit below the nuts here because muscle food carries water and protein alongside the fat — salmon lands around 13g per 100g. That is not a demotion; fatty fish brings protein and its own composition story, which is why the seafood-protein ranking exists separately on this site.
Turn these tables into a plan: the Macro Calculator splits your daily budget into grams — free, no account needed.
New to this topic? Start from the curated Keto Friendly Foods collection — the hand-picked staples — then come back for the full ranking.