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 · INDB · USDA · CoFID · Ciqual · AFCD

✓ 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	Coconut oil	100	200%	IFCT
4	Gingelly oil	100	200%	IFCT
5	Groundnut oil	100	200%	IFCT
6	Mustard oil	100	200%	IFCT
7	Palm oil पाम ऑइल	100	200%	IFCT
8	Rice bran oil	100	200%	IFCT
9	Safflower oil (blended)	100	200%	IFCT
10	Soyabean oil	100	200%	IFCT
11	Sunflower oil सूरजमुखी तेल	100	200%	IFCT
12	Ghee	100	200%	IFCT
13	Vanaspati	100	200%	IFCT
14	Cooking Oil	100	200%	Essentials
15	Olive Oil	100	200%	Essentials
16	Oil, whale, bowhead (Alaska Native)	100	200%	USDA
17	Oil, flaxseed, cold pressed	100	200%	USDA
18	Oil, corn, peanut, and olive	100	200%	USDA
19	Oil, walrus (Alaska Native)	100	200%	USDA
20	Oil, beluga, whale (Alaska Native)	100	200%	USDA
21	Oil, corn and canola	100	200%	USDA
22	Shortening, household, soybean (partially hydrogenated)-cottonseed (partially hydrogenated)	100	200%	USDA
23	Oil, soybean, salad or cooking, (partially hydrogenated)	100	200%	USDA
24	Oil, rice bran	100	200%	USDA
25	Oil, wheat germ	100	200%	USDA
26	Palm oil पाम तेल	100	200%	USDA
27	Oil, sesame, salad or cooking	100	200%	USDA
28	Oil, sunflower, linoleic (less than 60%)	100	200%	USDA
29	Oil, cottonseed, salad or cooking	100	200%	USDA
30	Oil, sunflower, linoleic, (approx. 65%)	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.