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, corn and canola | 100 g | Fats and Oils |
| 2 | Oil, safflower, salad or cooking, linoleic, (over 70%) | 100 g | Fats and Oils |
| 3 | Oil, soybean lecithin | 100 g | Fats and Oils |
| 4 | Oil, hazelnut | 100 g | Fats and Oils |
| 5 | Oil, tomatoseed | 100 g | Fats and Oils |
| 6 | Oil, walrus (Alaska Native) | 100 g | American Indian/Alaska Native Foods |
| 7 | Oil, sunflower, high oleic (70% and over) | 100 g | Fats and Oils |
| 8 | Shortening confectionery, coconut (hydrogenated) and or palm | 100 g | Fats and Oils |
| 9 | Oil, sunflower, linoleic (less than 60%) | 100 g | Fats and Oils |
| 10 | Oil, vegetable, Natreon canola, high stability, non trans, h | 100 g | Fats and Oils |
| 11 | Oil, apricot kernel | 100 g | Fats and Oils |
| 12 | Oil, flaxseed, cold pressed | 100 g | Fats and Oils |
| 13 | Oil, peanut, salad or cooking | 100 g | Fats and Oils |
| 14 | Oil, industrial, palm kernel (hydrogenated), confection fat, | 100 g | Fats and Oils |
| 15 | Oil, walnut | 100 g | Fats and Oils |
| 16 | Oil, grapeseed | 100 g | Fats and Oils |
| 17 | Oil, corn, industrial and retail, all purpose salad or cooki | 100 g | Fats and Oils |
| 18 | Shortening household soybean (hydrogenated) and palm | 100 g | Fats and Oils |
| 19 | Oil, industrial, canola with antifoaming agent, principal us | 100 g | Fats and Oils |
| 20 | Shortening, household, soybean (partially hydrogenated)-cott | 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, corn and canola 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.