Contrary to widespread misconceptions, dietary fat is not a nutritional adversary. Learn how to seamlessly incorporate a serving of healthy fats into your daily diet.
Cassie Smith
March 16, 2021 • 2 min read
Fat, the most palatable macronutrient, has also been one of the most historically and broadly stigmatized. We aim to reframe fat’s reputation so you can confidently include it in your eating pattern.
Traditional bodybuilding diets are typically low in fat due to fat’s high caloric density: each gram of fat provides 9 calories—more than double the caloric content of carbohydrates or protein (4 calories per gram each). For bodybuilders in a cutting phase, where caloric restriction is critical, fat often takes a backseat.
While non-bodybuilders do not require such precise caloric monitoring, the outdated U.S. Department of Agriculture (USDA) Food Pyramid instilled a widespread fear of fat in the general population. Low-fat dieters often eliminated meat and cheese from their diets, while the food industry responded by mass-producing low-fat and fat-free snack products. Although the low-fat trend has gradually declined in influence, the term “fat” still elicits significant anxiety among consumers.
The Skinny on Fat
In reality, dietary fat is essential for optimal physiological function. Heart cells, for example, rely almost exclusively on fatty acids for energy. Fat is also critical for the absorption of fat-soluble vitamins (A, D, E, K) and minerals, and it serves as a key source of cellular energy.
Not all fats confer equivalent nutritional value:
Trans fats: Commonly found in vegetable shortenings and partially hydrogenated oils, these offer no health benefits and are best avoided.
Saturated fats: Despite their negative reputation, saturated fat can be consumed safely in moderate amounts—typically less than 10% of daily caloric intake from fat.
Unsaturated fats: Found in olive oil, plant-based foods, and omega-3-rich sources (e.g., fatty fish), these offer potential health benefits, such as improved cholesterol profiles, reduced joint inflammation, and protection against cardiovascular disease.
Incorporating fat into your diet is a component of a balanced, nutritious eating pattern. However, individual fat requirements vary based on body composition, activity level, and health or fitness goals. Below is a guide to easily measuring approximately 20 grams of fat without a food scale.
Cashews
Per 1/4 cup (about 30 grams):
314 calories
17.1 g carbohydrates
25 g fat
10.3 g protein
For those seeking an alternative to almonds, cashews are an excellent choice. However, their high caloric density means mindful portion control is advised to avoid overconsumption.
Avocado
Per 3/4 medium avocado:
241 calories
12.9 g carbohydrates
22.1 g fat
3 g protein
Avocados are a nutrient-dense source of monounsaturated fat, fiber, and vitamins. Their versatility (e.g., paired with eggs, salads, or toast) makes them easy to integrate into meals—we recommend adding avocado to breakfast to support sustained energy metabolism throughout the day.
Adams Natural Peanut Butter
Per 2 tablespoons (32 grams):
210 calories
6 g carbohydrates
16 g fat
7 g protein
Peanut butter is a popular fat source, but consumers should prioritize varieties with minimal ingredients (e.g., just peanuts and salt) and no added sugars. This ensures you’re getting the most nutritional value from your choice.
Almonds
Per 1/2 cup (about 60 grams):
275 calories
9.4 g carbohydrates
24.1 g fat
10.1 g protein
Almonds are a portable, shelf-stable snack that provides a balanced combination of unsaturated fat and plant-based protein. Their consistent portion size (e.g., 1/2 cup) makes them easy to measure without a scale, and their long shelf life enhances convenience.
Extra-Virgin Olive Oil
Per 1.5 tablespoons (22.5 mL):
180 calories
0 g carbohydrates
21 g fat
0 g protein
Extra-virgin olive oil is one of the most versatile sources of unsaturated fat. It can be used for cooking, drizzled over salads, or even blended into protein shakes or smoothies for an extra fat boost when needed.
