What healthy fats & oils are highest in protein?

The highest protein healthy fats & oils in our database are: MCT Oil (97.2g per serving), Nuts N More High Protein PB (36.4g per serving), PBfit Peanut Butter Powder (33.3g per serving).

What are the lowest calorie healthy fats & oils?

The lowest calorie healthy fats & oils include: Kirkland Organic Olive Oil (0 cal per serving), Almond Oil (44.2 cal per serving), Argan Oil (44.2 cal per serving).

How many healthy fats & oils are in the Food Index database?

Food Index covers 65 healthy fats & oils with full nutrition data per serving sourced from USDA FoodData Central.

Healthy Fats & Oils

Cooking oils and fats beneficial for health

Our database covers 65 healthy fats & oils with complete nutrition data per serving, including calories, protein, carbohydrates, fat, fibre, and a full micronutrient breakdown sourced from USDA FoodData Central.

Highest Protein Healthy Fats & Oils

1MCT Oil

97.2g

2Nuts N More High Protein PB

36.4g

3PBfit Peanut Butter Powder

33.3g

Lowest Calorie Healthy Fats & Oils

1Kirkland Organic Olive Oil

All Healthy Fats & Oils

Almond Oil

44.2

cal

protein

carbs

fat

per tsp (5g)

Argan Oil

44.2

cal

protein

carbs

fat

per tsp (5g)

Artisana Organic Pecan Butter

700

cal

10g

protein

13.3g

carbs

73.3g

fat

per 100g

Avocado Oil

44.2

cal

protein

carbs

fat

per tsp (5g)

Barney Butter Almond Butter

529

cal

17.7g

protein

23.5g

carbs

44.1g

fat

per 100g

Beef Tallow

117.3

cal

protein

carbs

13g

fat

per tbsp (13g)

Black Seed Oil

799.2

cal

27.1g

protein

30.9g

carbs

69.3g

fat

per cup (135g)

Bulletproof MCT Oil

722

cal

protein

11.1g

carbs

66.7g

fat

per 100g

Cacao Butter

44.2

cal

protein

carbs

fat

per tsp (5g)

Caesar Salad

81.3

cal

0.3g

protein

0.5g

carbs

8.7g

fat

per tbsp (15g)

Caprese Salad

48.9

cal

0.3g

protein

0.3g

carbs

5.3g

fat

per tbsp (15g)

Carrington Farms Flaxseed Oil

929

cal

protein

carbs

100g

fat

per 100g

Chosen Foods Avocado Oil

1000

cal

protein

carbs

100g

fat

per 100g

Chosen Foods Pure Avocado Oil

800

cal

protein

carbs

93.3g

fat

per 100g

Coconut Oil

1944.6

cal

protein

carbs

216g

fat

per cup (218g)

Corn Oil

123.8

cal

protein

carbs

14g

fat

per tbsp (14g)

Crazy Richard's Crunchy Peanut Butter

562

cal

25g

protein

15.6g

carbs

50g

fat

per 100g

Dastony Stone Ground Almond Butter

632

cal

25g

protein

21.4g

carbs

60.7g

fat

per 100g

Duck Fat

763.3

cal

0.1g

protein

carbs

84.6g

fat

per 3 oz (85g)

Flaxseed Oil

122.9

cal

0.1g

protein

0.1g

carbs

13.9g

fat

per tablespoon (14g)

Good Foods Chunky Guacamole

167

cal

protein

10g

carbs

15g

fat

per 100g

Goose Fat

117

cal

protein

carbs

13g

fat

per tbsp (13g)

Grapeseed Oil

1927.1

cal

protein

carbs

218g

fat

per cup (218g)

Greek Dressing

106.5

cal

0.2g

protein

9.6g

carbs

7.9g

fat

per serving (2 tbsp) (30g)

Greek Salad

68.9

cal

0.1g

protein

2.3g

carbs

6.7g

fat

per tablespoon (15g)

Hemp Oil

165.9

cal

9.5g

protein

2.6g

carbs

14.6g

fat

per 3 tbsp (30g)

High-Oleic Sunflower Oil

1927.1

cal

protein

carbs

218g

fat

per cup (218g)

Honey Mustard Dressing

139.2

cal

0.3g

protein

carbs

12.2g

fat

per 2 tbsp (30g)

Jif Creamy Peanut Butter

581

cal

20.9g

protein

25.6g

carbs

51.2g

fat

per 100g

Justin's Almond Butter

286

cal

14.3g

protein

carbs

25g

fat

per 100g

Justin's Classic Almond Butter

567

cal

20g

protein

16.7g

carbs

53.3g

fat

per 100g

Kirkland Organic Olive Oil

cal

protein

carbs

fat

per 100g

Lard

117.3

cal

protein

carbs

13g

fat

per tbsp (13g)

MaraNatha Raw Almond Butter

562

cal

21.9g

protein

18.8g

carbs

50g

fat

per 100g

Margarine

812.5

cal

protein

carbs

91g

fat

per stick (113g)

MCT Oil

2269

cal

97.2g

protein

284.3g

carbs

82.7g

fat

per pizza (853g)

Mustard Oil

44.2

cal

protein

carbs

fat

per tsp (5g)

Nutella

500

cal

9.1g

protein

68.2g

carbs

27.3g

fat

per 100g

Nutiva Organic Virgin Coconut Oil

867

cal

protein

carbs

93.3g

fat

per 100g

Nuts N More High Protein PB

552

cal

36.4g

protein

33.3g

carbs

30.3g

fat

per 100g

Olive Oil

44.2

cal

protein

carbs

fat

per teaspoon (5g)

Once Again Sunflower Seed Butter

567

cal

16.7g

protein

26.7g

carbs

46.7g

fat

per 100g

Palm Oil

232.7

cal

protein

carbs

27g

fat

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

Palm Sugar

44.2

cal

protein

carbs

fat

per tsp (5g)

PBfit Peanut Butter Powder

375

cal

33.3g

protein

50g

carbs

8.3g

fat

per 100g

Peanut Oil

44.2

cal

protein

carbs

fat

per tsp (5g)

Primal Kitchen Avocado Oil

cal

5.6g

protein

5.3g

carbs

5.3g

fat

per 100g

Rice Bran Oil

123.8

cal

protein

carbs

14g

fat

per tablespoon (14g)

Safflower Oil

1927.1

cal

protein

carbs

218g

fat

per cup (218g)

Sesame Ginger Dressing

66.5

cal

0.5g

protein

1.3g

carbs

6.8g

fat

per tablespoon (15g)

Sesame Oil

123.8

cal

protein

carbs

14g

fat

per tablespoon (14g)

Skippy Creamy Peanut Butter

656

cal

21.9g

protein

18.8g

carbs

53.1g

fat

per 100g

Skippy Natural Peanut Butter

625

cal

18.8g

protein

28.1g

carbs

50g

fat

per 100g

Smucker's Natural Chunky PB

594

cal

25g

protein

21.9g

carbs

50g

fat

per 100g

Soybean Oil

106.8

cal

protein

carbs

14g

fat

per tablespoon (14g)

Spectrum Coconut Oil

857

cal

protein

carbs

100g

fat

per 100g

Spectrum Organic Refined Coconut Oil

857

cal

protein

114.3g

carbs

96.4g

fat

per 100g

SunButter No Sugar Sunflower Butter

656

cal

25g

protein

12.5g

carbs

56.3g

fat

per 100g

Sunflower Oil

44.2

cal

protein

carbs

fat

per teaspoon (5g)

Thousand Island Dressing

947.5

cal

2.7g

protein

36.6g

carbs

87.7g

fat

per cup (250g)

Trader Joe's Almond Butter

594

cal

21.9g

protein

21.9g

carbs

53.1g

fat

per 100g

Truffle Oil

183.1

cal

6.3g

protein

3.5g

carbs

16g

fat

per serving 2 oz (56g)

Vegetable Shortening

114.9

cal

protein

carbs

13g

fat

per tbsp (13g)

Whipped Butter

1103.8

cal

0.7g

protein

carbs

118.2g

fat

per cup (151g)

Wholly Guacamole Classic

167

cal

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.

USDAOfficial Source

FDASafety Standards

HHSHealth Standards

NIHResearch 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.