ProximatesgKey Nutrient

Foods Rich in Total Fat

Essential macronutrient for hormone production, vitamin absorption (A, D, E, K), and cell membrane integrity. Includes saturated, monounsaturated, and polyunsaturated fats.

IFCT 2017 (India) + INDB + USDA FoodData Central

✓ Key Benefits

Absorbs fat-soluble vitamins
Provides essential fatty acids
Supports brain health
Protects organs

Deficiency Signs

Dry skin and hair
Poor vitamin absorption
Hormonal imbalances

Daily Requirement (RDA)

g/day

Adult Male

g/day

Adult Female

g/day

Child (4–9 yrs)

Source: ICMR 2020

Top 30 Foods Rich in Total Fat

Ranked by g per 100g edible portion. Filter by food origin or dietary preference.

#	Food	g/100g	% DV	DB
1	Corn oil	100	200%	IFCT
2	Safflower oil	100	200%	IFCT
3	Industrial oil	100	200%	USDA
4	Industrial oil	100	200%	USDA
5	Beef tallow and cottonseed shortening frying (heavy duty)	100	200%	USDA
6	Cottonseed oil	100	200%	USDA
7	Soyabean oil	100	200%	IFCT
8	Soybean oil	100	200%	USDA
9	Rice bran oil	100	200%	USDA
10	Household shortening	100	200%	USDA
11	Sunflower oil	100	200%	USDA
12	Soybean (hydrogenated) and cottonseed shortening bread	100	200%	USDA
13	Soybean (hydrogenated) and cottonseed (hydrogenated) shortening cake mix	100	200%	USDA
14	Palm (hydrogenated) shortening frying (heavy duty)	100	200%	USDA
15	Wheat germ oil	100	200%	USDA
16	Shortening household soybean (hydrogenated) and palm	100	200%	USDA
17	Palm oil	100	200%	USDA
18	Industrial oil	100	200%	USDA
19	Industrial oil	100	200%	USDA
20	Industrial oil	100	200%	USDA
21	Sunflower oil सूरजमुखी तेल	100	200%	IFCT
22	Ghee	100	200%	IFCT
23	Industrial oil	100	200%	USDA
24	Industrial oil	100	200%	USDA
25	Industrial oil	100	200%	USDA
26	Industrial oil	100	200%	USDA
27	Industrial oil	100	200%	USDA
28	Industrial oil	100	200%	USDA
29	Vegetable oil	100	200%	USDA
30	Olive oil	100	200%	USDA

IFCT 2017 · INDB · USDA FoodData Central · per 100g edible portion% DV based on ICMR 2020 RDA

Frequently Asked Questions

How much Total Fat do I need daily?▼

The recommended daily allowance (RDA) for Total Fat is 60g/day for adult men and 50g/day for adult women, based on ICMR 2020 guidelines for India.

What does Total Fat do for the body?▼

Absorbs fat-soluble vitamins. Provides essential fatty acids. Supports brain health. Protects organs.

What happens if I don't get enough Total Fat?▼

Total Fat deficiency can lead to: Dry skin and hair, Poor vitamin absorption, Hormonal imbalances. Adequate intake through diet or supplementation is recommended.