What Does Fat Look Like? Not All Fats Are Created Equal

What does fat look like, exactly? When you think of fat, you may think of body fat (such as your midsection) or dietary fat (such as a juicy, grass-fed steak).

For the longest time, people thought dietary fat and body fat were tightly related. Erroneous scientific studies told the general population that dietary fat lead to weight gain, which caused the low-fat craze of the late 20th century. However, new evidence shows that dietary fat can cause fat loss (not fat gain).

That being said, not all fats are created equal. While healthy fats from avocados, olive oil, and grass-fed meats are part of a healthy, keto diet, other fats should be avoided at all costs. Junk food, including french fries, ice cream, and candy bars are best avoided completely.

To help better understand how body fat and dietary fat work together, keep reading. Plus, you’ll discover what 30 grams of fat looks like from a number of different food sources.

Why Fat Does Not Make You Fat

For the longest time, it was believed that eating dietary fat would increase body fat. After several studies in the 1970s-1980s made a supposed connection between dietary fat and weight gain, increased cholesterol levels, and an increased risk of heart disease, the general United States population switched to a low-fat diet. However, new studies are now debunking these claims.

After two decades of the low-fat diet fads, scientists noticed that a decreased consumption of dietary fat caused a massive increase in the prevalence of obesity[*].

In fact, various studies have found that high-fat, low-carb diets have been a more effective weight loss (and fat loss) tool than low-fat, high-carb diets. Consuming high amounts of dietary fats have been shown to be particularly effective in reducing a type of fat called visceral fat — that is, fat around the abdomen, or belly fat[*].

For example:

• In a six-month study, the effectiveness of low-fat versus low-carb diets were stacked against one another. Those who reduced their carb intake lost three times as much body weight as those who followed a low-fat diet[*].
• In a different study done on 300 people, those who followed a low-carb or Mediterranean diet lost more weight than participants following a low-fat diet. Plus, those following the low-carb diet saw improvements in their triglycerides and HDL cholesterol levels[*].
• In a two-year study done on a high-fat keto diet, the body mass index of patients decreased significantly. In other words, the patients saw a decrease in their body fat percentage while maintaining muscle mass[*].

What Does Fat Look Like? 30 Grams of Dietary Fat

Against popular opinion of the past few decades in the nutrition industry, dietary fat is healthy for you. It’s a macronutrient required by your body to maintain optimal hormone and body function.

Your heart cells run exclusively off fats. Fat cells also help you absorb beneficial vitamins and minerals. Triglycerides, cholesterol, and other fatty acids store energy, keep you warm, and protect your body’s vital organs[*].

But not all dietary fats are the same. The healthy fats from a grass-fed steak will contain more micronutrients compared to greasy french fries from your local fast food chain. Trans fats found in vegetable oils and hydrogenated oils have zero health benefits whereas saturated fats, unsaturated fats, and omega-3 fatty acids all have advantageous effects for your body.

30 Grams of Fat From Animal Sources

Don’t hesitate to eat ample amounts of fats from fish and animals. Here are the best fatty cuts of protein proportionally sized to ~30 grams of fat.

New York Strip Steak

Serving: 7 oz.

Calories: 443

Fat: 31g

Protein: 41g

Net carbs: 0g

Ribeye Steak

Serving: 8 oz.

Calories: 386

Fat: 30g

Protein: 29g

Net carbs: 0g

Note: Ribeye is considered the fattiest cut of steak. While it can be costly, it’s the gold standard for ketogenic dieters.

Porterhouse Steak

Serving: 6 oz.

Calories: 397

Fat: 29g

Protein: 34g

Net carbs: 0g

T-Bone Steak

Serving: 14 oz.

Calories: 673

Fat: 29g

Protein: 103g

Net carbs: 0g

Note: T-bone steak is leaner compared to other cuts. Pairing it with an avocado is a great way to maintain your fat to protein ratio.

80/20 Grass-Fed Beef

Serving: 7 oz.

Calories: 406

Fat: 31g

Protein: 27g

Net carbs: 0g

Note: Grass-fed beef should be a staple in your ketogenic diet. It contains large amounts of healthy fats and essential vitamins and minerals.

Chicken Thighs

Serving: 1 thigh, bone removed

Calories: 306

Fat: 19.2g

Protein: 31g

Net carbs: 0g

Bacon

Serving: 8 pieces (72g)

Calories: 320

Fat: 28g

Protein: 20g

Net carbs: 4g

Salen’s Hot Dog

Serving: 2 hot dogs (140g)

Calories: 360

Fat: 32g

Protein: 16

Net carbs: 4

Wild-Caught Salmon

Serving: 8 oz.

Calories: 432

Fat: 30g

Protein: 37g

Net carbs: 2g

30 Grams of Fat in Natural Fatty Foods

Nuts, seeds, eggs, and healthy oils may provide the bulk of your calories on the keto diet. Plus, the following foods make excellent breakfast and snack options.

Eggs

Serving: 6 large eggs

Calories: 420

Fat: 30g

Protein: 36g

Net carbs: 0g

Note: The macronutrient ratio in eggs makes it one of the best foods for a keto diet.

Almonds

Serving: 56g

Calories: 340

Fat: 30g

Protein: 12g

Net carbs: 10g

Cashews

Serving: 67g

Calories: 384

Fat: 31g

Protein: 12g

Net carbs: 17g

Macadamia Nuts

Serving: 42g

Calories: 300

Fat: 32g

Protein: 3g

Net carbs: 3g

Note: Macadamias are the best nuts on keto because they contain the most fat and the least amount of carbohydrates.

Brazil Nuts

Serving: 42g

Calories: 285

Fat: 29g

Protein: 6g

Net carbs: 5g

Note: Brazil nuts are a great source of selenium which helps regulate thyroid function, improves blood flow, and helps fight off oxidative stress.

Almond Butter

Serving: 3 tbsp

Calories: 315

Fat: 27g

Protein: 11g

Net carbs: 9g

Note: Look for unsweetened almond butter to ensure the least amount of carbs.

Coconut Butter

Serving: 3 tbsp

Calories: 300

Fat: 33g

Protein: 0g

Net carbs: 5g

Avocado

Serving: 2 large avocados (210g)

Calories: 350

Fat: 32g

Protein: 0g

Net carbs: 21g

Olive Oil

Serving: 2 tbsp

Calories: 239

Fat: 27g

Protein: 0g

Net carbs: 0g

Coconut Oil

Serving: 2 tbsp

Calories: 240

Fat: 28g

Protein: 0g

Net carbs: 0g

Note: You can make sweet low carb-treats like keto chocolate mug cake using coconut oil.

MCT Oil

Serving: 2 tbsp

Calories: 260

Fat: 28g

Protein: 0g

Net carbs: 0g

MCT Oil Powder

Serving: 4 scoops (44g)

Calories: 260

Fat: 28g

Protein: 0g

Net carbs: 0g

Note: MCT oil powder is easier for your body to tolerate if you find it difficult to consume MCT oil in liquid form.

30 Grams of Fat in Condiments

If you’re stocking your cupboards on the keto diet, it’s important to know that not all condiments are created equal. Here is the fat content for a number of high-fat condiments.

Butter

Serving: 3 tbsp

Calories: 305

Fat: 35g

Protein: 0g

Net carbs: 0g

Note: Adding grass-fed butter to your keto boosted coffee is a great way to consume more fats to help start your day.

Mayonnaise

Serving: 3 tbsp

Calories: 270

Fat: 30g

Protein: 0g

Net carbs: 0g

Note: Source high-quality mayo as many brands use canola oil, which has been linked to inflammation.

Cheddar Cheese

Serving: 3 oz.

Calories: 345

Fat: 29g

Protein: 20g

Net carbs: 1g

30 Grams of Fat in Junk Food

Make sure to avoid getting your fats from fast-food joints and junk food. Most fast-food chains use vegetable oils like canola oil, soybean oil, and corn oil, which should be avoided. Also, it’s best to avoid high-carb, high-sugar foods like ice cream and candy bars.

McDonald’s Large French Fries

Serving: 1 container

Calories: 477

Fat: 25g

Protein: 6g

Net carbs: 57g

Glazed Dunkin’ Donuts

Serving: 2 Glazed donuts

Calories: 520

Fat: 28g

Protein: 6g

Net carbs: 62g

Lay’s Potato Chips

Serving: 3 oz.

Calories: 480

Fat: 30g

Protein: 6g

Net carbs: 42g

Twix Candy Bar

Serving: 6 fingers

Calories: 750

Fat: 36g

Protein: 6g

Net carbs: 102g

Taco Bell Cinnabon Delight

Serving: 8 Cinnabon Delights

Calories: 628

Fat: 36g

Protein: 6g

Net carbs: 70g

Wendy’s Dave’s Single Burger With Cheese

Serving: 1 burger

Calories: 582

Fat: 34g

Protein: 30g

Net carbs: 39g

Ben and Jerry’s Half Baked Ice Cream

Serving: 1 cup

Calories: 540

Fat: 28g

Protein: 8g

Net carbs: 62g

Dairy Queen Vanilla Shake

Serving: 1 shake (596g)

Calories: 850

Fat: 30g

Protein: 20g

Net carbs: 127g

Papa John’s Cheese Pizza

Serving: 3 large slices (375g)

Calories: 870

Fat: 30g

Protein: 33g

Net carbs: 111g

An Infographic: What Does Fat Look Like?

Here are simple, printable reminders to help you remember what 30 grams of fat looks like anytime you don’t have a scale on hand.

Eating Healthy Dietary Fats Does Not Cause Body Fat

For decades, people believed that dietary fat caused body fat. However, there are numerous studies comparing low-carb, high-fat diets to low-fat, high-carb diets that debunk these claims. These studies show that participants who followed a high-fat diet lost more weight than if they were to restrict their fat intake[*][*][*].

Adequate amounts of dietary fat are essential for keeping your organs healthy, keeping you warm, and helping you absorb valuable nutrients. However, when adding healthy fats to your diet, you should know which food sources are best.

When looking for healthy fats to consume, stock up on grass-fed meats, hormone-free poultry, wild-caught fish, eggs, nuts and seeds, and healthy oils. Avoid sugary desserts (like ice cream), starchy side dishes (like french fries), and vegetable oils.

For more ideas on which foods to enjoy on a healthy keto diet, check out this list of healthy fat foods.