Fats

A concentrated energy source and a carrier for fat-soluble vitamins A, D, E, and K.

Types

Saturated fats (from animal foods, coconut, and palm), monounsaturated fats (olive oil, avocado, nuts), and polyunsaturated fats (fish, walnuts, seeds) each behave differently in the body.

Health effects

Replacing saturated fats with unsaturated fats is associated with the maintenance of normal blood cholesterol. Trans fats from partial hydrogenation are best avoided.

How much

EFSA suggests total fat at 20–35 % of energy, with saturated fat kept as low as possible.

Sources

Dietary reference values · EFSA
Healthy diet fact sheet · World Health Organization

Checking access…

This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.