Healthy Fats & Oils

Cooking oils and fats beneficial for health

Our database covers 112 healthy fats & oils. Verified nutrition is currently available for 111; foods awaiting an exact, complete USDA source are clearly marked instead of showing estimated values.

Highest Protein Healthy Fats & Oils

1 Nuts N More High Protein PB
How much protein in Nuts N More High Protein PB? 36.4g
2 PBfit Peanut Butter Powder
How much protein in PBfit Peanut Butter Powder? 33.3g
3 Crazy Richard's Crunchy Peanut Butter
How much protein in Crazy Richard's Crunchy Peanut Butter? 25g

Lowest Calorie Healthy Fats & Oils

1 SMART BEAT Smart Squeeze Margarine-Like Spread
How many calories in SMART BEAT Smart Squeeze Margarine-Like Spread? 6.6 cal
2 Jumbo Black Olives
How many calories in Jumbo Black Olives? 24 cal
3 Black Olives
How many calories in Black Olives? 26 cal

All Healthy Fats & Oils

Avocado

How many calories in Avocado? 160 cal How much protein in Avocado? 2g protein
8.5g carbs
14.7g fat

per 1/2 medium (100g)

Butter

How many calories in Butter? 100 cal How much protein in Butter? 0.1g protein
0g carbs
11.4g fat

per 1 tbsp (14g)

Olive Oil

How many calories in Olive Oil? 119 cal How much protein in Olive Oil? 0g protein
0g carbs
13.5g fat

per 1 tbsp (13.5g)

Coconut Oil

How many calories in Coconut Oil? 121 cal How much protein in Coconut Oil? 0g protein
0g carbs
13.5g fat

per 1 tbsp (13.6g)

Pecans

How many calories in Pecans? 193 cal How much protein in Pecans? 2.6g protein
3.9g carbs
20.2g fat

per 1 oz (28g)

Brazil Nuts

How many calories in Brazil Nuts? 185 cal How much protein in Brazil Nuts? 4g protein
3.3g carbs
18.8g fat

per 1 oz (28g)

Coconut

How many calories in Coconut? 99 cal How much protein in Coconut? 0.9g protein
4.3g carbs
9.4g fat

per 1 oz (28g)

Pine Nuts

How many calories in Pine Nuts? 188 cal How much protein in Pine Nuts? 3.8g protein
3.7g carbs
19.2g fat

per 1 oz (28g)

Olives

How many calories in Olives? 37 cal How much protein in Olives? 0.3g protein
1.9g carbs
3.5g fat

per 10 olives (32g)

Avocado Oil

How many calories in Avocado Oil? 124 cal How much protein in Avocado Oil? 0g protein
0g carbs
14g fat

per 1 tbsp (14g)

Canola Oil

How many calories in Canola Oil? 124 cal How much protein in Canola Oil? 0g protein
0g carbs
14g fat

per 1 tbsp (14g)

Sesame Oil

How many calories in Sesame Oil? 124 cal How much protein in Sesame Oil? 0g protein
0g carbs
14g fat

per 1 tbsp (14g)

Vegetable Oil

How many calories in Vegetable Oil? 124 cal How much protein in Vegetable Oil? 0g protein
0g carbs
14g fat

per 1 tbsp (14g)

Ghee

How many calories in Ghee? 117 cal How much protein in Ghee? 0g protein
0g carbs
13g fat

per 1 tbsp (13g)

Margarine

How many calories in Margarine? 100 cal How much protein in Margarine? 0g protein
0.1g carbs
11.3g fat

per 1 tbsp (14g)

Peanut Oil

How many calories in Peanut Oil? 124 cal How much protein in Peanut Oil? 0g protein
0g carbs
14g fat

per 1 tbsp (14g)

Pork Backfat

How many calories in Pork Backfat? 227 cal How much protein in Pork Backfat? 0.8g protein
0g carbs
24.8g fat

per 1 oz (28g)

Cottonseed Oil

How many calories in Cottonseed Oil? 124 cal How much protein in Cottonseed Oil? 0g protein
0g carbs
14g fat

per 1 tbsp (14g)

Cake Shortening

How many calories in Cake Shortening? 115 cal How much protein in Cake Shortening? 0g protein
0g carbs
13g fat

per 1 tbsp (13g)

Black Olives

How many calories in Black Olives? 26 cal How much protein in Black Olives? 0.2g protein
1.3g carbs
2.4g fat

per 5 large (22g)

Oat Oil

How many calories in Oat Oil? 124 cal How much protein in Oat Oil? 0g protein
0g carbs
14g fat

per 1 tbsp (14g)

Mustard Oil

How many calories in Mustard Oil? 124 cal How much protein in Mustard Oil? 0g protein
0g carbs
14g fat

per 1 tbsp (14g)

Margarine Spread

How many calories in Margarine Spread? 49 cal How much protein in Margarine Spread? 0g protein
0.2g carbs
5.3g fat

per 1 tbsp (14g)

Beluga Whale Oil

How many calories in Beluga Whale Oil? 900 cal How much protein in Beluga Whale Oil? 0g protein
0g carbs
100g fat

per 100g

Yogurt Margarine Spread

How many calories in Yogurt Margarine Spread? 46 cal How much protein in Yogurt Margarine Spread? 0.3g protein
0.3g carbs
4.9g fat

per 1 tbsp (14g)

Safflower Oil

How many calories in Safflower Oil? 124 cal How much protein in Safflower Oil? 0g protein
0g carbs
14g fat

per 1 tbsp (14g)

Chicken Fat

How many calories in Chicken Fat? 117 cal How much protein in Chicken Fat? 0g protein
0g carbs
13g fat

per 1 tbsp (13g)

Flaxseed Oil

How many calories in Flaxseed Oil? 123 cal How much protein in Flaxseed Oil? 0.1g protein
0.1g carbs
13.9g fat

per 1 tbsp (14g)

Jumbo Black Olives

How many calories in Jumbo Black Olives? 24 cal How much protein in Jumbo Black Olives? 0.3g protein
1.7g carbs
2.1g fat

per 2 olives (30g)

Poppyseed Oil

How many calories in Poppyseed Oil? 124 cal How much protein in Poppyseed Oil? 0g protein
0g carbs
14g fat

per 1 tbsp (14g)

40-49% Fat Margarine Spread

How many calories in 40-49% Fat Margarine Spread? 401 cal How much protein in 40-49% Fat Margarine Spread? 0.3g protein
0g carbs
44.5g fat

per 100g

80% Fat Margarine

How many calories in 80% Fat Margarine? 100.4 cal How much protein in 80% Fat Margarine? 0g protein
0.1g carbs
11.3g fat

per tbsp (14g)

Almond Oil

How many calories in Almond Oil? 44.2 cal How much protein in Almond Oil? 0g protein
0g carbs
5g fat

per tsp (5g)

Apricot Kernel Oil

How many calories in Apricot Kernel Oil? 44.2 cal How much protein in Apricot Kernel Oil? 0g protein
0g carbs
5g fat

per tsp (5g)

Argan Oil

How many calories in Argan Oil? 800 cal How much protein in Argan Oil? 0g protein
0g carbs
93.3g fat

per 100g

Artisana Organic Pecan Butter

How many calories in Artisana Organic Pecan Butter? 700 cal How much protein in Artisana Organic Pecan Butter? 10g protein
13.3g carbs
73.3g fat

per 100g

Babassu Oil

How many calories in Babassu Oil? 44.2 cal How much protein in Babassu Oil? 0g protein
0g carbs
5g fat

per tsp (5g)

Barney Butter Almond Butter

How many calories in Barney Butter Almond Butter? 529 cal How much protein in Barney Butter Almond Butter? 17.7g protein
23.5g carbs
44.1g fat

per 100g

Beef Tallow

How many calories in Beef Tallow? 117.3 cal How much protein in Beef Tallow? 0g protein
0g carbs
13g fat

per tbsp (13g)

Beef Tallow And Cottonseed Shortening Frying (Heavy Duty)

How many calories in Beef Tallow And Cottonseed Shortening Frying (Heavy Duty)? 117 cal How much protein in Beef Tallow And Cottonseed Shortening Frying (Heavy Duty)? 0g protein
0g carbs
13g fat

per tbsp (13g)

BENECOL Light Spread Margarine-Like Spread

How many calories in BENECOL Light Spread Margarine-Like Spread? 50 cal How much protein in BENECOL Light Spread Margarine-Like Spread? 0g protein
0.8g carbs
5.4g fat

per tablespoon (1 NLEA serving) (14g)

Bone Marrow (Alaska Native) Caribou

How many calories in Bone Marrow (Alaska Native) Caribou? 786 cal How much protein in Bone Marrow (Alaska Native) Caribou? 6.7g protein
0g carbs
84.4g fat

per 100g

Cacao Butter

How many calories in Cacao Butter? 44.2 cal How much protein in Cacao Butter? 0g protein
0g carbs
5g fat

per tsp (5g)

Caesar Dressing

How many calories in Caesar Dressing? 81.3 cal How much protein in Caesar Dressing? 0.3g protein
0.5g carbs
8.7g fat

per tbsp (15g)

Caprese Salad

How many calories in Caprese Salad? 290.3 cal How much protein in Caprese Salad? 11g protein
18g carbs
20g fat

per 1 BOWL (191g)

Chosen Foods Pure Avocado Oil

How many calories in Chosen Foods Pure Avocado Oil? 800 cal How much protein in Chosen Foods Pure Avocado Oil? 0g protein
0g carbs
93.3g fat

per 100g

Cod Liver Fish Oil

How many calories in Cod Liver Fish Oil? 1966.4 cal How much protein in Cod Liver Fish Oil? 0g protein
0g carbs
218g fat

per cup (218g)

Confectionery Shortening

How many calories in Confectionery Shortening? 1927.1 cal How much protein in Confectionery Shortening? 0g protein
0g carbs
218g fat

per cup (218g)

Cooking And Salad Oil

How many calories in Cooking And Salad Oil? 123.8 cal How much protein in Cooking And Salad Oil? 0g protein
0g carbs
14g fat

per tbsp (1 NLEA serving) (14g)

Corn Oil

How many calories in Corn Oil? 123.8 cal How much protein in Corn Oil? 0g protein
0g carbs
14g fat

per tbsp (14g)

Crazy Richard's Crunchy Peanut Butter

How many calories in Crazy Richard's Crunchy Peanut Butter? 562 cal How much protein in Crazy Richard's Crunchy Peanut Butter? 25g protein
15.6g carbs
50g fat

per 100g

Cupu Assu Oil

How many calories in Cupu Assu Oil? 1927.1 cal How much protein in Cupu Assu Oil? 0g protein
0g carbs
218g fat

per cup (218g)

Duck Fat

How many calories in Duck Fat? 112 cal How much protein in Duck Fat? 0g protein
0g carbs
12g fat

per 1 Tbsp (14g)

Good Foods Chunky Guacamole

How many calories in Good Foods Chunky Guacamole? 167 cal How much protein in Good Foods Chunky Guacamole? 0g protein
10g carbs
15g fat

per 100g

Goose Fat

How many calories in Goose Fat? 117 cal How much protein in Goose Fat? 0g protein
0g carbs
13g fat

per tbsp (13g)

Grapeseed Oil

How many calories in Grapeseed Oil? 1927.1 cal How much protein in Grapeseed Oil? 0g protein
0g carbs
218g fat

per cup (218g)

Greek Dressing

How many calories in Greek Dressing? 70 cal How much protein in Greek Dressing? 0g protein
2g carbs
7g fat

per 28 GRM (28g)

Greek Salad

How many calories in Greek Salad? 50.4 cal How much protein in Greek Salad? 2.9g protein
4.6g carbs
2.4g fat

per 1 cup (105g)

Hass Avocado

How many calories in Hass Avocado? 312.7 cal How much protein in Hass Avocado? 2.5g protein
11.6g carbs
28.4g fat

per RACC (140g)

Herring Fish Oil

How many calories in Herring Fish Oil? 126.3 cal How much protein in Herring Fish Oil? 0g protein
0g carbs
14g fat

per tbsp (14g)

High-Oleic Sunflower Oil

How many calories in High-Oleic Sunflower Oil? 1927.1 cal How much protein in High-Oleic Sunflower Oil? 0g protein
0g carbs
218g fat

per cup (218g)

Honey Mustard Dressing

How many calories in Honey Mustard Dressing? 139.2 cal How much protein in Honey Mustard Dressing? 0.3g protein
7g carbs
12.2g fat

per 2 tbsp (30g)

Household Shortening

How many calories in Household Shortening? 1845 cal How much protein in Household Shortening? 0g protein
0g carbs
205g fat

per cup (205g)

Jif Creamy Peanut Butter

How many calories in Jif Creamy Peanut Butter? 581 cal How much protein in Jif Creamy Peanut Butter? 20.9g protein
25.6g carbs
51.2g fat

per 100g

Justin's Classic Almond Butter

How many calories in Justin's Classic Almond Butter? 567 cal How much protein in Justin's Classic Almond Butter? 20g protein
16.7g carbs
53.3g fat

per 100g

Kirkland Organic Olive Oil

Nutrition unavailable pending source verification

Lard

How many calories in Lard? 117.3 cal How much protein in Lard? 0g protein
0g carbs
13g fat

per tbsp (13g)

MaraNatha Raw Almond Butter

How many calories in MaraNatha Raw Almond Butter? 562 cal How much protein in MaraNatha Raw Almond Butter? 21.9g protein
18.8g carbs
50g fat

per 100g

Margarine-Like Spread

How many calories in Margarine-Like Spread? 47.2 cal How much protein in Margarine-Like Spread? 0g protein
0.3g carbs
5.1g fat

per tbsp (14g)

Menhaden Fish Oil

How many calories in Menhaden Fish Oil? 126.3 cal How much protein in Menhaden Fish Oil? 0g protein
0g carbs
14g fat

per tbsp (14g)

Multipurpose Shortening

How many calories in Multipurpose Shortening? 114.9 cal How much protein in Multipurpose Shortening? 0g protein
0g carbs
13g fat

per tbsp (13g)

Nutella

How many calories in Nutella? 500 cal How much protein in Nutella? 9.1g protein
68.2g carbs
27.3g fat

per 100g

Nutiva Organic Virgin Coconut Oil

How many calories in Nutiva Organic Virgin Coconut Oil? 867 cal How much protein in Nutiva Organic Virgin Coconut Oil? 0g protein
0g carbs
93.3g fat

per 100g

Nuts N More High Protein PB

How many calories in Nuts N More High Protein PB? 552 cal How much protein in Nuts N More High Protein PB? 36.4g protein
33.3g carbs
30.3g fat

per 100g

Oil

How many calories in Oil? 899 cal How much protein in Oil? 0.6g protein
0g carbs
99.6g fat

per 100g

Once Again Sunflower Seed Butter

How many calories in Once Again Sunflower Seed Butter? 567 cal How much protein in Once Again Sunflower Seed Butter? 16.7g protein
26.7g carbs
46.7g fat

per 100g

Palm (Hydrogenated) Shortening Frying (Heavy Duty)

How many calories in Palm (Hydrogenated) Shortening Frying (Heavy Duty)? 1812.2 cal How much protein in Palm (Hydrogenated) Shortening Frying (Heavy Duty)? 0g protein
0g carbs
205g fat

per cup (205g)

Palm Oil

How many calories in Palm Oil? 232.7 cal How much protein in Palm Oil? 0g protein
0g carbs
27g fat

per 2 tbsp (1/8 cup) (27g)

Palm Sugar

How many calories in Palm Sugar? 64 cal How much protein in Palm Sugar? 0g protein
16g carbs
0g fat

per 1 Tbsp (19g)

PBfit Peanut Butter Powder

How many calories in PBfit Peanut Butter Powder? 375 cal How much protein in PBfit Peanut Butter Powder? 33.3g protein
50g carbs
8.3g fat

per 100g

Regular Margarine

How many calories in Regular Margarine? 100.4 cal How much protein in Regular Margarine? 0g protein
0.1g carbs
11.3g fat

per tbsp (14g)

Rice Bran Oil

How many calories in Rice Bran Oil? 123.8 cal How much protein in Rice Bran Oil? 0g protein
0g carbs
14g fat

per tablespoon (14g)

Salmon Fish Oil

How many calories in Salmon Fish Oil? 45.1 cal How much protein in Salmon Fish Oil? 0g protein
0g carbs
5g fat

per tsp (5g)

Sardine Fish Oil

How many calories in Sardine Fish Oil? 1966.4 cal How much protein in Sardine Fish Oil? 0g protein
0g carbs
218g fat

per cup (218g)

Sheanut Oil

How many calories in Sheanut Oil? 1927.1 cal How much protein in Sheanut Oil? 0g protein
0g carbs
218g fat

per cup (218g)

Shortening

How many calories in Shortening? 1812.2 cal How much protein in Shortening? 0g protein
0g carbs
205g fat

per cup (205g)

Shortening Household Soybean (Hydrogenated) And Palm

How many calories in Shortening Household Soybean (Hydrogenated) And Palm? 1812.2 cal How much protein in Shortening Household Soybean (Hydrogenated) And Palm? 0g protein
0g carbs
205g fat

per cup (205g)

Skippy Creamy Peanut Butter

How many calories in Skippy Creamy Peanut Butter? 656 cal How much protein in Skippy Creamy Peanut Butter? 21.9g protein
18.8g carbs
53.1g fat

per 100g

Skippy Natural Peanut Butter

How many calories in Skippy Natural Peanut Butter? 625 cal How much protein in Skippy Natural Peanut Butter? 18.8g protein
28.1g carbs
50g fat

per 100g

SMART BEAT Smart Squeeze Margarine-Like Spread

How many calories in SMART BEAT Smart Squeeze Margarine-Like Spread? 6.6 cal How much protein in SMART BEAT Smart Squeeze Margarine-Like Spread? 0g protein
1g carbs
0.3g fat

per tablespoon (14g)

Smucker's Natural Chunky PB

How many calories in Smucker's Natural Chunky PB? 594 cal How much protein in Smucker's Natural Chunky PB? 25g protein
21.9g carbs
50g fat

per 100g

Soybean (Hydrogenated) Shortening Frying (Heavy Duty)

How many calories in Soybean (Hydrogenated) Shortening Frying (Heavy Duty)? 114.9 cal How much protein in Soybean (Hydrogenated) Shortening Frying (Heavy Duty)? 0g protein
0g carbs
13g fat

per tbsp (13g)

Soybean Oil

How many calories in Soybean Oil? 106.8 cal How much protein in Soybean Oil? 0g protein
0g carbs
14g fat

per tablespoon (14g)

Special Purpose For Baking Shortening

How many calories in Special Purpose For Baking Shortening? 114.9 cal How much protein in Special Purpose For Baking Shortening? 0g protein
0g carbs
13g fat

per tbsp (13g)

Spectrum Coconut Oil

How many calories in Spectrum Coconut Oil? 857 cal How much protein in Spectrum Coconut Oil? 0g protein
0g carbs
100g fat

per 100g

Spotted Seal (Alaska Native) Oil

How many calories in Spotted Seal (Alaska Native) Oil? 894 cal How much protein in Spotted Seal (Alaska Native) Oil? 0g protein
0g carbs
99.3g fat

per 100g

Steller Sea Lion

How many calories in Steller Sea Lion? 850 cal How much protein in Steller Sea Lion? 0.9g protein
0g carbs
94g fat

per 100g

Stick/Tub/Bottle Margarine-Like Vegetable-Oil Spread

How many calories in Stick/Tub/Bottle Margarine-Like Vegetable-Oil Spread? 26.8 cal How much protein in Stick/Tub/Bottle Margarine-Like Vegetable-Oil Spread? 0g protein
0g carbs
3g fat

per teaspoon (5g)

SunButter No Sugar Sunflower Butter

How many calories in SunButter No Sugar Sunflower Butter? 656 cal How much protein in SunButter No Sugar Sunflower Butter? 25g protein
12.5g carbs
56.3g fat

per 100g

Sunflower Oil

How many calories in Sunflower Oil? 44.2 cal How much protein in Sunflower Oil? 0g protein
0g carbs
5g fat

per teaspoon (5g)

Teaseed Oil

How many calories in Teaseed Oil? 123.8 cal How much protein in Teaseed Oil? 0g protein
0g carbs
14g fat

per tablespoon (14g)

Thousand Island Dressing

How many calories in Thousand Island Dressing? 947.5 cal How much protein in Thousand Island Dressing? 2.7g protein
36.6g carbs
87.7g fat

per cup (250g)

Tomatoseed Oil

How many calories in Tomatoseed Oil? 123.8 cal How much protein in Tomatoseed Oil? 0g protein
0g carbs
14g fat

per tablespoon (14g)

Trader Joe's Almond Butter

How many calories in Trader Joe's Almond Butter? 594 cal How much protein in Trader Joe's Almond Butter? 21.9g protein
21.9g carbs
53.1g fat

per 100g

Truffle Oil

How many calories in Truffle Oil? 800 cal How much protein in Truffle Oil? 0g protein
0g carbs
93.3g fat

per 100g

Turkey Fat

How many calories in Turkey Fat? 1845 cal How much protein in Turkey Fat? 0g protein
0g carbs
204.6g fat

per cup (205g)

Vegetable Oil Spread Margarine-Like

How many calories in Vegetable Oil Spread Margarine-Like? 420 cal How much protein in Vegetable Oil Spread Margarine-Like? 0g protein
1g carbs
46.8g fat

per cup (240g)

Vegetable Shortening

How many calories in Vegetable Shortening? 114.9 cal How much protein in Vegetable Shortening? 0g protein
0g carbs
13g fat

per tbsp (13g)

Walrus (Alaska Native) Oil

How many calories in Walrus (Alaska Native) Oil? 900 cal How much protein in Walrus (Alaska Native) Oil? 0g protein
0g carbs
100g fat

per 100g

Whale Oil

How many calories in Whale Oil? 900 cal How much protein in Whale Oil? 0g protein
0g carbs
100g fat

per 100g

Whipped Butter

How many calories in Whipped Butter? 1103.8 cal How much protein in Whipped Butter? 0.7g protein
0g carbs
118.2g fat

per cup (151g)

Wholly Guacamole Classic

How many calories in Wholly Guacamole Classic? 167 cal How much protein in Wholly Guacamole Classic? 3.3g protein
10g carbs
13.3g fat

per 100g

Verified Nutrition Data

Trusted & Verified Nutritional Information

All nutritional data on Food Index is sourced from official U.S. government databases and verified by nutrition experts at leading federal agencies.

USDA Official Source
FDA Safety Standards
HHS Health Standards
NIH Research Verified

Laboratory Analyzed

Nutrient values from certified lab analysis

Peer Reviewed

Data reviewed by nutrition scientists

Regularly Updated

Synced with latest official database releases

Nutritional values are based on standard reference data and may vary slightly based on preparation methods, brands, and natural variation in foods. Always consult with a healthcare professional for personalized dietary advice.

Browse by Category

Explore foods organized by type

Fruits Vegetables Grains & Cereals Proteins Dairy Nuts & Seeds Beverages Snacks & Sweets Seafood Plant-Based Proteins Condiments & Sauces Spices & Seasonings Leafy Greens Poultry Red Meat Whole Grains Prepared Foods
View All Categories

Explore Nutrition Information

Browse our comprehensive nutrition databases and guides

Calories
Database
Carbs
Database
Protein
Database
Fat
Database
Fiber
Database
Is It Healthy?
Guide
Food Benefits
Guide

A-Z Food List

Browse our complete database of foods organized alphabetically

A B C D E F G H I J K L M N O P Q R S T U V W X Y Z
View Complete A-Z Food List