Calorie database
Healthy fat calories
Every healthy fat food in our database — 3 in total — sorted from lowest to highest calories, with full macros for each.
Lowest calorie
124
olive oil
Average
157
kcal per serving
Highest calorie
188
peanut butter
| Food | Serving | Calories | Per 100 g | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| olive oil | 1 tbsp (14 g) | 124 | 886 | 0 g | 0 g | 14 g |
| an avocado | ½ medium (100 g) | 160 | 160 | 2 g | 9 g | 15 g |
| peanut butter | 2 tbsp (32 g) | 188 | 588 | 8 g | 6 g | 16 g |
Values are per the serving shown and come from USDA FoodData Central. Actual values vary by brand, ripeness and preparation.
How many calories are in healthy fat?
Across the 3 healthy fat foods listed here, calories range from 124 to 188 per typical serving. Serving size drives most of that spread, so comparing per 100 g is often more useful than comparing per serving.
Track it without the math
Snap a photo and LensNutra logs the calories and macros for you. To set a daily target first, use the free calorie calculator, then split it with the macro calculator.
Frequently asked questions
What is the lowest calorie healthy fat food?
olive oil is the lowest in this list at 124 calories per 1 tbsp (14 g). It's the easiest healthy fat option to fit into a calorie deficit, though serving size still matters more than the food itself.
How many calories are in healthy fat on average?
The average across the 3 healthy fat foods listed here is about 157 calories per typical serving, ranging from 124 to 188. Use the per-100 g column to compare foods fairly, since serving sizes differ a lot.
Which healthy fat food has the most protein?
peanut butter leads this list with 8 g of protein per 2 tbsp (32 g). Higher-protein choices help with fullness and muscle retention, which is why they're useful when you're eating in a deficit.
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