Healthy fats: which ones, where to find them and how much to eat

What are fats for?

Fats provide energy. They are also part of cell membranes and help the body absorb vitamins A, D, E and K. Some fatty acids take part in making molecules that regulate body functions. That is why eliminating all fat does not make sense.

Oil adds fat without taking up much volume. Nuts, on the other hand, also provide fibre and other nutrients. A meal containing fat could be toast with tomato and oil, or lentils with walnuts. You do not need to add every option to the same plate.

What types of fat are there, and where are they found?

Foods contain a mixture of different types of fatty acids; the table shows which type is usually predominant. You can check the composition of each food in the Spanish Food Composition Database [2].

Type	Example foods	What to know
Monounsaturated	Olive oil, avocado, almonds	A regular choice for dressing or cooking.
Polyunsaturated omega-3	Oily fish, walnuts, flaxseed and chia	Plant foods and fish provide different forms.
Polyunsaturated omega-6	Seeds and sunflower or corn oil	These are also part of a varied diet.
Saturated	Cheese, butter, cream, coconut, fatty meat	The whole food and how often you eat it matter.
Trans	Small amounts occur naturally in dairy and meat from ruminants; formerly, partially hydrogenated oils	Industrial trans fats are subject to a legal limit in the EU [3].

If you want to understand the difference between plant-based and marine omega-3, see our guide to foods rich in omega-3. For now, simply alternate sources without becoming preoccupied with amounts. See “Omega-3 and the brain”.

Which fats to choose every day

For your regular shopping, prioritise olive oil, plain nuts and seeds. Add avocado when you feel like it. Oily fish can feature several times during the week; the Spanish guidelines recommend at least three portions of fish per week and prioritising oily fish [1].

Nuts can be part of your diet almost every day: a handful, around 20-30 g, from three times a week to once a day [1].

Extra virgin olive oil works for both dressing and cooking [1]. If you are sautéing vegetables, use it over moderate heat and avoid letting the pan smoke. Using it raw preserves some heat-sensitive compounds better, but cooking with it is still a reasonable option.

Coconut oil mainly provides saturated fat [4]. You can use it for flavour in a recipe, but there is no proven benefit that would justify making it your everyday oil. For regular use, we choose olive oil.

Avocado toast or yoghurt with walnuts are simple ways to include these fats. If you want guidance on portions without using scales, see the hand portion method. To round out your plate with grains or pulses, see foods higher in carbohydrates.

Trans fats: what remains in foods today

Industrial trans fats were produced, among other processes, by partially hydrogenating oils to make semi-solid fats. This practice was associated with certain margarines and baked goods. Small amounts of naturally occurring trans fats are also found in foods from ruminants [4].

From 2021, food intended for consumers in the European Union may contain no more than 2 g of industrial trans fats per 100 g of fat [3]. The limit is measured against the fat in the product, and small amounts may remain.

Mandatory nutrition labels declare total and saturated fat, but do not require a separate line for trans fat [5]. Look for “partially hydrogenated” in the ingredients: the rules require this to be stated when hydrogenated oils or fats are used [5].

Saturated fats without demonising foods

Saturated fats occur in different foods. Plain yoghurt, cheese, processed meat and a biscuit do not provide the same mix of nutrients. The food matrix of dairy may alter the response to its fat; research is still examining how much this changes long-term risk [6].

That is why we look at the whole food. Plain yoghurt can have a regular place in your menu. Processed meat and pastries are best kept for occasional eating [1]. If you are concerned about cholesterol, our guide to lowering cholesterol explains which overall dietary changes to prioritise.

How much fat can you eat per day?

EFSA places total fat for adults at between 20% and 35% of daily energy [7]. As a mathematical equivalent, that would be around 44-78 g per day for 2,000 kcal [7]. This is not an individual portion or a target you need to weigh out every day.

For saturated and trans fats, international guidance recommends less than 10% and less than 1% of energy, respectively, from age two onwards [4]. In the same 2,000 kcal example, these amounts equal less than around 22 g and 2.2 g, respectively [4]. Young children have different needs; individual guidance requires considering age and circumstances.

How to read a label without being swayed by the marketing

Start with the ingredients list. “Vegetable oils” can refer to several oils, but it must be followed by their specific sources, such as sunflower or palm [5]. Do not assume a product contains coconut just because it says “vegetable”.

Then check the table per 100 g: total fat and “of which saturates”. This information lets you compare similar products, such as two types of biscuit. Also check sugars, salt and the main ingredients.

If you see “partially hydrogenated”, you know this process has been used [5]. The European limit still applies [3]. For regular shopping, choosing simple foods matters more than looking for a single number on the label.

What we see in consultations

We hear three questions about healthy fats. The first is whether “fat makes you fat”. Fat is energy-dense, and a handful of walnuts can still fit into a meal. The overall eating pattern is what counts.

The second is trusting “light” claims without checking what the product is made of. The third is saving olive oil only for raw use, even though it is also a good fat for cooking over moderate heat. In consultations, we tailor amounts and choices to your schedule, appetite and goals.