15 Tasty sources of healthy fats and their best portions
Did you know some fats are good for you? Unsaturated fats can help lower “bad” (LDL) cholesterol. They can help your body with healing and keep your brain working. When eaten alone, unsaturated fats will not raise blood sugar. And last but not least, they taste great!
Unsaturated fats also come with a hefty amount of calories. All fats have twice as many calories as proteins or carbs. So even when choosing a healthy fat, it’s important to make sure you’re getting just enough to give your body the fuel it needs without overdoing it. Here are 15 delicious healthy fat sources and some smart portion sizes for each.
Stand-alone healthy fats
One serving contains 5 grams of unsaturated fat, around 45 calories, and usually 0 carbs. But always check the label if there is one.
Avocados
- Best Portion: 2 Tablespoons
Canola Oil
- Best Portion: 1 teaspoon
Extra-Virgin Olive Oil
- Best Portion: 1 teaspoon
Nuts (various)
- Best Portion: a small handful
Olives
- Best Portion: 8 black or 10 green
Safflower Oil
- Best Portion: 1 teaspoon
Protein sources with healthy fats
Edamame
- Best Portion: ½ cup
- Unsaturated Fat: 8 g
- Calories: 190
Herring
- Best Portion: 3 oz
- Unsaturated Fat: 6 g
- Calories: 130
Oysters
- Best Portion: 6 oz
- Unsaturated Fat: 6 g
- Calories: 243
Salmon
- Best Portion: 3 oz
- Unsaturated Fat: 7 g
- Calories: 160
Sardines
- Best Portion: 3 oz
- Unsaturated Fat: 6 g
- Calories: 150
Sunflower Seeds
- Best Portion: 1 Tbsp
- Unsaturated Fat: 4 g
- Calories: 50
Tofu
- Best Portion: 1½ cups
- Unsaturated Fat: 15 g
- Calories: 280
Trout
- Best Portion: 3 oz
- Unsaturated Fat: 3 g
- Calories: 120
Tuna
- Best Portion: 3 oz
- Unsaturated Fat: 3 g
- Calories: 120
A note on fish: The American Heart Association recommends eating 2 servings of fish (particularly fatty fish) per week. A serving is about 3 ounces cooked, or about ¾ cup of flaked fish.
In this article:
Was this article helpful?
Learn about low-impact exercise and the health benefits for your body and mind, as well as ideas for starting low-intensity activities.
Enjoying the holiday season doesn’t mean your health has to be thrown off track. Here are tips and tricks to stay on track during the holiday season.
Discover a variety of fresh and delicious fruit recipes perfect for spring. Enjoy healthy and tasty dishes that highlight seasonal fruits.
Food cravings are natural. We all have a taste for something specific from time to time. It’s important to understand why you’re having a craving.
We all tend to indulge during the holiday season. Luckily, it’s possible to add a dash of health and lighten up desserts.
Eating more protein does not necessarily mean eating more meat. There are many lower fat protein options.
Get advice on treating acne effectively, regardless of your age or the season. Learn about different treatment options and skincare routines to keep your skin clear and healthy.
Focusing on flexibility and balance builds a foundation of fitness that will positively affect almost all elements of your life, especially as you grow older.
Enjoy summer get-togethers while sticking to your health goals. Discover tips for staying active, making healthy food choices, and staying hydrated at your next outdoor event. Learn how to balance fun and wellness with practical advice from Teladoc.
Digging into ice cream after a tough day? You're not the only one soothing yourself with food to help deal with stress. Learn how to curtail this behavior.
Building your healthier, together.
This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.