Total Fat
Essential macronutrient providing 9 calories per gram. Needed for hormone production, cell membranes, and absorption of fat-soluble vitamins.
No established daily requirement for this nutrient.
Daily Requirements by Life Stage 16 groups
| Life Stage | RDA / AI (g/day) | Upper Limit (g/day) |
|---|---|---|
| Children 1-3 years | — | — |
| Children 4-8 years | — | — |
| Males 9-13 years | — | — |
| Females 9-13 years | — | — |
| Males 14-18 years | — | — |
| Females 14-18 years | — | — |
| Males 19-30 years | — | — |
| Females 19-30 years | — | — |
| Males 31-50 years | — | — |
| Females 31-50 years | — | — |
| Males 51-70 years | — | — |
| Females 51-70 years | — | — |
| Males 70+ years | — | — |
| Females 70+ years | — | — |
| Pregnancy | — | — |
| Lactation | — | — |
* = Adequate Intake (AI) where no RDA established
Top Foods Highest in Total Fat
Amount per 100g serving. Values in g per 100g.
Foods Highest in Total Fat (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Oil, teaseed | 100 g | Fats and Oils |
| 2 | Oil, vegetable, Natreon canola, high stability, non trans, h | 100 g | Fats and Oils |
| 3 | Oil, industrial, palm kernel (hydrogenated), filling fat | 100 g | Fats and Oils |
| 4 | Shortening, household, soybean (partially hydrogenated)-cott | 100 g | Fats and Oils |
| 5 | Oil, industrial, soy, refined, for woks and light frying | 100 g | Fats and Oils |
| 6 | Oil, apricot kernel | 100 g | Fats and Oils |
| 7 | Oil, sunflower, linoleic, (partially hydrogenated) | 100 g | Fats and Oils |
| 8 | Oil, industrial, canola (partially hydrogenated) oil for dee | 100 g | Fats and Oils |
| 9 | Shortening frying (heavy duty), palm (hydrogenated) | 100 g | Fats and Oils |
| 10 | Oil, sunflower, high oleic (70% and over) | 100 g | Fats and Oils |
| 11 | Oil, avocado | 100 g | Fats and Oils |
| 12 | Oil, cottonseed, salad or cooking | 100 g | Fats and Oils |
| 13 | Oil, industrial, soy, ultra low linolenic | 100 g | Fats and Oils |
| 14 | Oil, industrial, coconut, principal uses candy coatings, oil | 100 g | Fats and Oils |
| 15 | Oil, industrial, coconut, confection fat, typical basis for | 100 g | Fats and Oils |
| 16 | Oil, industrial, soy (partially hydrogenated ) and soy (wint | 100 g | Fats and Oils |
| 17 | Shortening confectionery, coconut (hydrogenated) and or palm | 100 g | Fats and Oils |
| 18 | Shortening, multipurpose, soybean (hydrogenated) and palm (h | 100 g | Fats and Oils |
| 19 | Oil, industrial, palm kernel (hydrogenated), confection fat, | 100 g | Fats and Oils |
| 20 | Shortening bread, soybean (hydrogenated) and cottonseed | 100 g | Fats and Oils |
Health Effects of Total Fat
Fat provides concentrated energy, insulates organs, enables absorption of fat-soluble vitamins (A, D, E, K), and supplies essential fatty acids. It is a structural component of cell membranes.
Fat deficiency is rare but causes dry skin, poor wound healing, impaired fat-soluble vitamin absorption, hormonal disruption, and essential fatty acid deficiency symptoms.
Excessive fat intake contributes to obesity and cardiovascular disease, particularly when high in saturated and trans fats. High fat diets may increase certain cancer risks.
Absorption & Interactions
Bile salts emulsify dietary fats in the small intestine. Pancreatic lipase breaks triglycerides into monoglycerides and free fatty acids, which form micelles for absorption by enterocytes.
Other Macronutrients
Frequently Asked Questions
How much Total Fat do I need per day?
There is no established daily requirement for Total Fat.
Which food has the most Total Fat?
The food highest in Total Fat is Oil, teaseed with 100 g per 100g.
What does Total Fat do in the body?
Essential macronutrient providing 9 calories per gram. Needed for hormone production, cell membranes, and absorption of fat-soluble vitamins.