10 Vegan Healthy Fat Sources, The Ultimate Guide

Fats are an important part of a balanced diet. They provide energy for our bodies, keep us feeling full, and help our brains function properly. But too much fat in our diets can also cause weight gain, heart disease, diabetes, and other health problems. Below we will cover healthy vegan fat sources.

Fueling Your Body with Plant-Based Fats: A Nutritional Guide to Vegan Healthy Fat Sources

In this chart, we’ll take a closer look at some popular vegan healthy fat sources, their nutritional value, and how to incorporate them into your diet.

Fat Source	Ingredients	Fat Content (g/100g)
Coconut Oil	100% pure coconut oil	92.2
Avocado	Avocado flesh	15.2
Olive Oil	100% pure olive oil	100
Almond Butter	Almond nuts	50.9
Walnuts	Walnuts	65.2
Nuts and seeds	Various types of nuts and seeds	varies depending on the type
Nut Butters	Various types of nuts	varies depending on the type
Olives	Olives	14.0
Chia seeds	Chia seeds	30.1
Flaxseeds	Flaxseeds	42.0
Hemp Hearts	Hulled hemp seeds	31.0

Coconut Oil

Discover the benefits of coconut oil. This vegan oil is high in medium-chain triglycerides, a type of fat that is easily burned for energy. It may also have potential benefits for heart health and weight management. Use coconut oil in cooking, baking, or as a moisturizer for skin and hair. There are two main kinds of fats found in food: saturated and unsaturated. Saturated fats come mainly from animal products such as meat, dairy, and eggs. Unsaturated fats come from plant foods like nuts, seeds, avocados, olives, olive oil, and coconut oil. Both are essential nutrients, but there are some differences between them.

Avocado

Incorporate avocados into your diet for a vegan source of healthy fats and important nutrients. Avocados are high in monounsaturated fatty acids (MUFAs), which help lower cholesterol levels. They also provide fiber, potassium, and other important nutrients. Enjoy avocados in a variety of dishes for potential health benefits. Avocados are also so flavourful and can make a great addition to a salad like my Spicy Vegan Rainbow Bowl With Thai Peanut Sauce.

Olive Oil

Enjoy the benefits of olive oil. This vegan oil is high in monounsaturated fatty acids (MUFAs), which help lower cholesterol levels. It also provides antioxidants, such as polyphenols, which may have anti-inflammatory effects. Use olive oil to dress salads, roast vegetables, or as a base for homemade sauces.

Almond Butter

If you’re looking for a healthier alternative to butter, try almond butter instead. It has less saturated fat and fewer calories than regular peanut butter. Almond butter and peanut butter can be added to many of my vegan breakfast smoothies. Experience the goodness of almond butter. This vegan spread is high in monounsaturated fatty acids (MUFAs), which help lower cholesterol levels. It also provides fiber, protein, vitamin E, magnesium, copper, manganese, phosphorus, zinc, iron, selenium, and omega-3 fatty acids. Spread almond butter on toast, stir it into oatmeal or smoothies, or use it as a base for sauces and dips. Just be sure to choose a version made with just almonds and no added sugars or oils.

Walnuts

Choose walnuts or almonds for a vegan source of healthy fats, fiber, and important nutrients. Both nuts contain monounsaturated fatty acids (MUFAs), which help lower cholesterol levels. They also provide protein, vitamin E, magnesium, copper, manganese, phosphorus, zinc, iron, selenium, and omega 3 fatty acids. Almonds are higher in MUFAs than walnuts. Include these nuts in your diet for potential health benefits.

Other Vegan Healthy Fat Sources, Include:

Nuts and seeds

Boost your health with nut and seed butter. These spreads are high in monounsaturated and polyunsaturated fats and are a good source of protein and fiber. They may improve digestive health, reduce the risk of heart disease, lower blood pressure, and support weight management. Nut and seed butter are also high in antioxidants and may have anti-inflammatory effects. They are an excellent source of nutrients like magnesium, zinc, and vitamin E. Spread nut and seed butter on toast, stir it into oatmeal or smoothies, or use it as a base for sauces and dips. Just be sure to choose versions made with just nuts or seeds and no added sugars or oils. Pay attention to portion sizes, as nut and seed butter is high in calories.

Olives

High in monounsaturated fats and a good source of antioxidants. Olives provide healthy monounsaturated fats and offer several potential health benefits. They may support heart health, reduce inflammation, aid in weight management, and boost bone strength. The Mediterranean diet, which includes olives and olive oil, has been linked to a lower risk of heart disease and other chronic conditions. Enjoy olives as part of a balanced diet for potential health benefits.

Nut and seed butter

High in monounsaturated and polyunsaturated fats, and a good source of protein and fiber. Nut and seed butter, such as almond butter and tahini, are rich in healthy fats and can be used as spreads, stir-ins, and bases for sauces and dips. Nut and seed butter are vegan sources of healthy fats, fiber, and plant-based protein. They may help to improve digestive health, reduce the risk of heart disease, lower blood pressure, and support weight management.

Nut and seed butter are also high in antioxidants and may have anti-inflammatory effects. They are an excellent source of nutrients like magnesium, zinc, and vitamin E. Spread nut and seed butter on toast, stir it into oatmeal or smoothies, or use it as a base for sauces and dips. Just be sure to choose versions that are made with just nuts or seeds and no added sugars or oils. Pay attention to portion sizes, as nut and seed butter is high in calories.

Chia seeds

High in polyunsaturated fats and a good source of fiber. Chia seeds are a vegan source of healthy fats, fiber, and protein. They may help to improve digestive health, reduce the risk of heart disease, lower blood pressure, and support weight management. Chia seeds are also high in antioxidants and may have anti-inflammatory effects. Add chia seeds to smoothies, oatmeal, yogurt, or baked goods for a nutrient boost. Just be sure to drink plenty of water when consuming chia seeds, as they can absorb large amounts of liquid.

Flaxseeds

High in polyunsaturated fats and a good source of fiber. Flaxseeds are a vegan source of healthy fats, fiber, and plant-based protein. They may help to improve digestive health, reduce the risk of heart disease, lower blood pressure, and support weight management. Flaxseeds are also high in antioxidants and may have anti-inflammatory effects. They are an excellent source of lignans, which are plant compounds that have been linked to a lower risk of breast cancer. Add flaxseeds to smoothies, oatmeal, yogurt, or baked goods for a nutrient boost. Just be sure to grind the seeds before consuming them, as whole flaxseeds may pass through the body undigested.

Hemp Hearts

Hemp hearts are a good source of vegan healthy fats, as they are high in monounsaturated and polyunsaturated fats. They are also a good source of plant-based protein and fiber. Hemp hearts contain omega-3 and omega-6 fatty acids, which are essential for optimal health. These fatty acids are important for brain function, heart health, and immune system function. In addition, hemp hearts are a good source of minerals such as iron, zinc, and magnesium. Try incorporating hemp hearts into your diet by adding them to vegan smoothies, oatmeal, or salads for a nutrient boost.

When looking for Vegan Healthy Fat Sources, it’s important to include a variety of sources of fat in your diet to ensure you’re getting a balanced intake of different types of fats.