11 Plant-Based Fat Sources 

Plant-based fat sources can be, but are not always, a heart healthy source of fat. 

Foods containing fat all have varying compositions of fatty acids with three overarching classifications of unsaturated, saturated, and trans fats. The easiest way to tell them apart is foods high in saturated fats or trans fats are solid at room temperature whereas unsaturated fats are liquid at room temperature. 

Unsaturated Fat

Most plant-based fat sources are mainly unsaturated fats which research shows is more favorable for our heart health [1].

There are two types of unsaturated fat: monounsaturated and polyunsaturated fat. These are found in high amounts in different plant-based fat sources. For example our vegetable oils, avocado, peanuts, and some nuts are higher in monounsaturated fats whereas soy beans are high in polyunsaturated fats. 

Saturated Fat

High saturated fat intake is associated with an increased risk for heart-disease since it may increase your LDL cholesterol or “bad” cholesterol [2].

Now common sources of saturated fats come from animal products. However, there is one source of plant-based fat on this list that may surprise you that it is not as healthy as it is sometimes portrayed. It is also a common ingredient in many plant-based packaged goods. 

Trans Fat

Trans fats come naturally in small quantities from animal sources but also plant sources as well when industrially processed.

Plant-based sources of trans fats mainly came from partially hydrogenated liquid vegetable oils, which make them solid at room temperature, helping with shelf life and its use in curtain packaged foods.

However, as of January 1, 2021, food manufacturers are no longer allowed to use partially hydrogenated oils in their food supply [3]. 

Plant-based Fat Sources:

1. Avocado

Avocados, which are actually a fruit, offer a great source of plant based fats but it also has fiber, B vitamins, and potassium and magnesium.

Avocados are a popular topping for toast in American breakfasts but also are great in smoothies, salads with fruits or vegetables, and even baked goods. 

2. Nuts

Almonds, hazelnuts, pecans, cashews, walnuts, macadamia nuts, brazil nuts, pistachio, and pine nuts are all plant-based sources of fat. Each contains its own unique blend of fat, fat compositions, and other nutritional values as well such as fiber, zinc, or iron.

3. Seeds

Chia seeds, flax seeds, pumpkin seeds, sesame seeds and sunflower seeds are common sources. But many spices are actually seeds as well, such as coriander or cumin. While spices that are seeds do add a great amount of flavor to a dish, you often won’t be using enough to get a significant amount of plant based fats.

4. Peanuts

Neither a nut or a seed, peanuts are actually legumes (or bean) that have classically been blended into peanut butter for sandwiches, but it can also be used in baked goods, stir-fries, smoothies, and so much more.

While offering mainly mono- and polyunsaturated fat, it also serves as an energy dense source of protein as well. 

5. Nut butters

Nut butters made from the nuts above are mostly going to contain the same fat composition. However, some have other fats blended with them to increase shelf stability and help keep them from separating such as palm oil or hydrogenated oils which are saturated fats. 

Seed butters

Sunflower seed butter which is a common replacement spread for those with peanut or tree nut allergies. Sesame seed butter, otherwise known as tahini, which you may not have had on its own, but is a key component in a popular dip, hummus. 

7. Olives

While a rather polarizing ingredient, olives along with their oil, offer a source of monounsaturated fat. 

Olive oil is a common ingredient in dressings and can be used for low heat cooking. It offers a fragrant flavor that also pairs well with some baked goods as a replacement for butter. 

Olives themselves can be chopped into a spread or sauce but also are great in salads when left whole. 

8 Cocoa

That’s right chocolate, now chocolate bars or chips often have fat added to them but cocoa itself does naturally contain fats in it. 

While cocoa powder does offer some magnesium and fiber, its fat source is mainly from saturated fat.

9. Whole Grains

Although the majority of their calories come from starch, whole grains naturally have fats in them. On the other hand white grain products do not. Whole grains are made up for three components: bran, endosperm, germ. When they process them to make white products they remove the bran and germ leaving the endosperm. However, the germ that gets removed is where the unsaturated fats are contained. 

10. Non-tropical Vegetable oils

Rice, corn, soy, canola, avocado, olive, and peanut are just a few. Vegetable oils have all different uses depending on their type and favor. For example avocado oil with a high smoke point and neutral flavor makes it better for higher heat cooking whereas olive oil with a lower smoke point and fragrant flavor makes it better for lower temp applications like dressings and finishings for a dish. 

Vegetable oils may be hydrogenated to change their texture and extend their shelf life. This is different from partially hydrogenated oils. This may be found in items like shortening,  margarine, or other packaged goods. In its processing the liquid oil is saturated with hydrogen making it a saturated fat and solid at room temperature. 

11. Coconut

Pieces of coconut, coconut milk, and coconut oil all contain a plant based source of fat and while coconut has gotten some publicity in recent years for being healthy, it is actually a high source of saturated fats. Since saturated fat can increase your LDL cholesterol it is a plant based fat that you’ll likely want to limit.  It is often used in plant based products such as frozen desserts, plant-based meat alternatives, granolas, protein bars, and more. 

Take away

Many plant-based fats that come from foods like olives, whole grains, avocados, nuts, peanuts, and seeds have additional nutritional value aside from just heart healthy fats. However, just because it is plant-based does not make it healthy. Many plant-based fat sources, but not all,  are considered unsaturated or heart healthy fat sources. For example hydrogenated oils, palm oil, coconut oil, and cocoa all have a  majority of saturated fat and the previously used partially hydrogenated oils which contain trans fats.