The ketogenic (keto) diet is a low-carb, high-fat diet that has become increasingly popular in recent years. The goal of the keto diet is to achieve a state of ketosis, which is when your body begins to burn fat for energy instead of carbohydrates. One of the main components of the keto diet is consuming adequate amounts of dietary fat. This can be difficult for some people, especially those who are used to eating a low-fat diet.

In this article, we will explore how to eat 100 grams of fat per day on a keto diet. We’ll look at the types of foods you should include in your diet, as well as recipes and ideas for incorporating them into your meals. By the end of this article, you should have a better understanding of how to meet your fat goals while following the keto diet.

Full-Fat Dairy Products

Dairy products are an excellent source of dietary fat on a keto diet. Eating full-fat versions of these foods can help you meet your daily fat goals. Here are some of the best dairy products to incorporate into your diet:


Cheese contains a significant amount of fat and can be incorporated into a variety of dishes. You can use it to top salads, add it to omelets, or make cheese sauces for pasta dishes. Full-fat varieties such as cheddar, mozzarella, blue, and brie are all good choices.


Heavy cream is another great source of fat on a keto diet. You can use it to make creamy soups, sauces, and desserts. You can also add it to coffee or tea for a delicious, creamy treat.


Yogurt is a versatile food that can be used in both sweet and savory dishes. Greek yogurt is a particularly good choice because it is higher in fat than regular yogurt. You can enjoy it as a snack, add it to smoothies, or use it to make dressings and dips.


Butter is one of the most popular sources of fat on the keto diet. You can use it to cook and bake, or spread it on toast and other breads. Clarified butter, or ghee, is a good alternative to regular butter because it has a higher smoke point, making it a better choice for cooking at high temperatures.

High-Fat Oils

Healthy oils are another important part of a keto diet. They are an excellent source of fat, as well as essential vitamins and minerals. Here are two of the best high-fat oils to include in your diet:

Olive Oil

Extra-virgin olive oil is a great source of monounsaturated fatty acids, which are known to have numerous health benefits. It is also rich in antioxidants, which may help protect against chronic diseases. Olive oil can be used for cooking, baking, and even drizzling over salads.

Coconut Oil

Coconut oil is high in saturated fat, which makes it a great choice for cooking and baking. It has a mild flavor and can be used in place of butter or other oils. Coconut oil is also a great source of medium-chain triglycerides, which are thought to have various health benefits.

Nuts and Nut Butters

Nuts and nut butters are great sources of healthy fats, as well as protein and fiber. Here are two of the best options to incorporate into your diet:


Almonds are a great snack and can also be used in a variety of recipes. They contain heart-healthy monounsaturated fats, as well as vitamin E and magnesium. You can eat them whole, chopped, or as almond butter.

Peanut Butter

Peanut butter is another great source of fat and protein. It is high in monounsaturated fats and contains no trans fats. Peanut butter can be enjoyed as a snack, added to smoothies, or used to make sauces and dressings.

Fattier Cuts of Meat

Including fattier cuts of meat in your diet is an excellent way to get more fat. Here are three of the best options to choose from:

Pork Chops

Pork chops are a great source of fat, as well as protein, zinc, and B vitamins. They can be grilled, baked, or pan-fried for a delicious meal. Opt for bone-in pork chops for the most flavor.


Steak is an excellent source of fat, protein, and iron. Look for cuts with a higher fat content, such as ribeye or sirloin. You can cook steak in a skillet or on the grill for a delicious meal.

Ground Beef

Ground beef is a great choice for burgers, tacos, and other dishes. Look for ground beef with a higher fat content, such as 85/15. You can also opt for grass-fed beef, which is higher in omega-3 fatty acids.


Avocados are a great source of healthy fats and can be enjoyed in a variety of ways. They are rich in monounsaturated fats and contain vitamins and minerals, such as potassium, folate, and vitamin C. Here are some of the best ways to enjoy avocados:


Avocados are a great addition to salads, sandwiches, and burgers. You can also mash them up and use them as a dip or spread. Additionally, research suggests that avocados may have potential health benefits, such as improved heart health and blood sugar control.


Avocado toast is a popular breakfast option, but there are plenty of other delicious recipes you can try. Avocado egg salad, guacamole, and avocado salsa are all great options. You can also use avocado in smoothies or desserts.

Added Fats

If you’re having trouble meeting your fat goals, you can add extra fats to your diet. Here are two easy ways to do so:

Smoothies with Heavy Cream

Adding heavy cream to smoothies is an easy way to increase your fat intake. It adds a delicious, creamy texture and helps keep you full. You can also add other high-fat ingredients, such as nut butter, coconut oil, and avocado.

Keto-Friendly Desserts

Keto-friendly desserts are a great way to get more fat in your diet. Options such as cheesecake, brownies, and cookies are all delicious and relatively easy to make. You can also use high-fat ingredients such as cocoa butter, coconut oil, and heavy cream.

Bacon and Sausage

Bacon and sausage are popular breakfast meats that are high in fat. However, they are typically high in sodium and processed, so it’s best to limit your intake. If you do choose to include them in your diet, look for brands that are lower in sodium and free of artificial ingredients.

Breakfast Dishes

Bacon and sausage can be used to make a variety of breakfast dishes. You can add them to omelets, frittatas, quiches, and scrambles. You can also use them to make breakfast sandwiches or burritos.


Eating 100 grams of fat per day on a keto diet can be challenging, but it is possible. Incorporating full-fat dairy products, high-fat oils, nuts and nut butters, fattier cuts of meat, avocados, added fats, and bacon and sausage into your diet can help you reach your daily fat goals. By following these tips, you can successfully follow the keto diet and reap all its potential health benefits.

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By Happy Sharer

Hi, I'm Happy Sharer and I love sharing interesting and useful knowledge with others. I have a passion for learning and enjoy explaining complex concepts in a simple way.

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