All nutrients

Fats

A concentrated source of energy that also carries the fat-soluble vitamins A, D, E and K and provides the essential fatty acids the body cannot make itself.

Adult daily reference intake: 70 g

Sources: MedlinePlus (US National Library of Medicine)

Best food sources of fats

Richest foods in each food group, per 100 g. Some foods, such as dried herbs, spices and oils, are eaten in far smaller amounts than 100 g, so a high rank does not always mean a meaningful contribution to a meal.

fats and oils74 foods measured

  1. 1Cocoa butter100 g143%
  2. 2Coconut fat or oil100 g143%
  3. 3Coconut fat or oil refined100 g143%
  4. 4Shea butter Africa100 g143%
  5. 5Frying oil100 g143%
  6. 6Palm oil100 g143%
  7. 7Palm oil, refined100 g143%
  8. 8Palm kernel fat100 g143%

miscellaneous185 foods measured

  1. 1Soy lecithin83 g119%
  2. 2Mayonnaise (70% fat and more), prepacked75.2 g107%
  3. 3Tartare sauce, prepacked55 g79%
  4. 4Salad dressing, olive oil and vinegar (50-75% fat), prepacked52.8 g75%
  5. 5Salad dressing, (50-75% of oil), prepacked52.4 g75%
  6. 6Sauce, pepper, condiment, dip, prepacked49.3 g70%
  7. 7Bearnaise sauce, prepacked47.7 g68%
  8. 8Burgundy-style sauce, prepacked43.9 g63%

meat, egg and fish785 foods measured

  1. 1Pork, back fat, rindless, raw80.6 g115%
  2. 2Cod liver, raw66.6 g95%
  3. 3Foie gras, duck, raw63.4 g91%
  4. 4Egg yolk, powder57 g81%
  5. 5Taramasalata, prepacked54.8 g78%
  6. 6Foie gras, duck's liver, whole, cooked54.6 g78%
  7. 7Foie gras, duck's liver, 30% pieces50.1 g72%
  8. 8Foie gras, block (average)50.1 g72%

fruits, vegetables, legumes and nuts483 foods measured

  1. 1Macadamia nut75.8 g108%
  2. 2Pecan nut, salted73 g104%
  3. 3Pecan nut72.6 g104%
  4. 4Macadamia nut, grilled, salted70.2 g100%
  5. 5Walnut, dried, husked67.3 g96%
  6. 6Coconut, kernel, dried66.3 g95%
  7. 7Brazil nut66.1 g94%
  8. 8Hazelnut, grilled66 g94%

sugar and confectionery228 foods measured

  1. 1Dark chocolate bar, more than 70% cocoa46.3 g66%
  2. 2Milk chocolate, filled45 g64%
  3. 3Dark chocolate bar, without sugar and with artificial sweeteners42.3 g60%
  4. 4White chocolate bar, with dried fruits (nuts, almonds, raisins, praline)39.1 g56%
  5. 5Dark chocolate bar, with dried fruits (nuts, almonds, raisin, praline)39 g56%
  6. 6Chocolate bar36.1 g52%
  7. 7Milk chocolate bar, with dried fruits (nuts, almonds, raisins, praline)35.9 g51%
  8. 8Chocolate and nut confectionery filled with praline35.3 g50%

milk and milk products295 foods measured

  1. 1Cream, Isigny40 g57%
  2. 2Mascarpone cheese, from cow's milk39 g56%
  3. 3Corsica soft ripened cheese, from ewe's milk38.4 g55%
  4. 4Soft-ripened cheese, triple cream, around 40% fat37.5 g54%
  5. 5Ossau-Iraty cheese, from ewe's milk37 g53%
  6. 6Cheese, dry, from goat's milk35.6 g51%
  7. 7Uncured soft cheese, spreadable, around 30-40% fat, flavoured (ex : garlic and herbs)35.3 g50%
  8. 8Plant-based cheese, with cashew, prepacked35.3 g50%

cereal products141 foods measured

  1. 1Salted crispy crepe with cheese, prepacked35.6 g51%
  2. 2Salty snacks, crackers, garnished or filled with cheese32.2 g46%
  3. 3Coated peanuts29.7 g42%
  4. 4Salty snacks, made from potato28.8 g41%
  5. 5Prawn crackers26.6 g38%
  6. 6Salty snacks, puff pastry26.5 g38%
  7. 7Corn chips or tortilla chips24.7 g35%
  8. 8Croutons, plain, prepacked24.1 g34%

Other44 foods measured

  1. 1Puff pastry, cooked31 g44%
  2. 2Puff pastry, pure butter, cooked28.7 g41%
  3. 3Puff pastry, frozen, raw27.4 g39%
  4. 4Pastry, short crust, baked26.4 g38%
  5. 5Puff pastry, pure butter, frozen, raw25.8 g37%
  6. 6Shortbread dough, cooked24.6 g35%
  7. 7Pastry, short crust, pure butter, cooked23.9 g34%
  8. 8Soya flour21.4 g31%

ice cream and sorbet29 foods measured

  1. 1Ice cream, chocolate coated21.4 g31%
  2. 2Ice cream, cone, mini20.2 g29%
  3. 3Ice cream on stick, with chocolate coating19.8 g28%
  4. 4Ice cream, luxury, in cup17.9 g26%
  5. 5Frozen dessert, puff pastry, to share16.1 g23%
  6. 6Iced nougat15.2 g22%
  7. 7Profiteroles (chou pastry), with vanilla ice cream and chocolate sauce14.9 g21%
  8. 8Ice cream, cone (normal size)13.5 g19%

beverages119 foods measured

  1. 1Cocoa powder, without sugar, powder, instant20.6 g29%
  2. 2Coconut milk or coconut cream18.4 g26%
  3. 3Coffee, ground15.4 g22%
  4. 4Coffee with milk or Cappuccino with chocolate, powder, instant9.13 g13%
  5. 5Coffee with milk or Cappuccino, powder, instant8.8 g13%
  6. 6Instant chicory, without sugar and artificial sweeteners, ready-to-drink (reconstituted with standard semi-skimmed milk)7.1 g10%
  7. 7Malted cocoa or chocolate powder for beverage, with sugar5.03 g7%
  8. 8Cocoa or chocolate powder, for beverages, with sugar3.29 g5%

Values per 100 g from CIQUAL. Percentages are shares of the adult daily reference intake (EU Regulation 1169/2011, fiber from EFSA). Foods whose value is below the detection limit or reported as traces are not ranked, since the amount is unknown rather than zero.