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Fat and Oils – How Much Should You Eat?

Eat moderate amount of fat is important for health as dietary fats gives not only basic energy to the human body, but also aids in fat-soluble vitamins (A, D, E, and K) absorption. However, some dietary fats like, high fat content meat and processing of baking products contain of saturated fats and trans fat, respectively. This would affect the ratio of “Good” and “Bad” cholesterol, and hence should limit its consumption.

Polyunsaturated fat and monounsaturated fat are healthier type, using these types of fat as culinary substitution of saturated fat helps in lowering “bad” cholesterol.

All types of fat and oils provide same amount of calories (energy), of each gram provide 9 calories. Due to the high energy content of fat, moderate consumption is suggested to avoid being overweight or obese that cause by excessive energy intake.


Many food contains of high-fat, thus, lack of fat is very rare.


Fat provides over twice as much energy per gram as carbohydrates and protein. Eating too much can cause energy imbalance and thus, causing weight gain. Obesity can trigger some serious health issues, such as, heart diseases, hypertension, and diabetes. Moreover, eating too much saturated fat and trans fat do have an direct impact on vascular health.

Recommended Intake

You should limit your total fat intake to 30% of your daily caloric intake, for example, an adult who needs 2000 kcal per day should consume less than 67g of fat, which is about 13 tsp of oil. Moreover, it is recommend eating less food with saturated fat and trans fat, of which recommended daily energy intake of less than 10% and 1% respectively.


You can obtained all types of fat from dietary sources, for example, meat, poultry, seafood, milk, fats and oils, condiments and sauces.

Trans fat: hard margarine, shortening, deep-fried food (chips, and deep-fried chicken), baking products (cake, bread, cookies, and donuts).

Saturated fat: meat with high fat content, lard, butter, whole-milk product (milk, ice-cream, and cheese), shortening, coconut and coconut oil, palm oil, and palm kernel oil.

Polyunsaturated fat: sunflower oil, soybean oil, corn oil, peanut oil, fish oils, nuts and seed (walnut, flaxseed, and sunflower).

Monounsaturated fat: olive oil, peanut oil, canola oil, nuts (hazelnut, walnut, and almond), seeds (sesame and pumpkin seeds), and avocado.

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