Total fat
Today
3-day window. Water-soluble and not stored, so a short run of days is the signal.
What it is
Fat is the densest source of energy, and it is also the vehicle: vitamins A, D, E and K and the carotenoids are barely absorbed without it. Two fatty acids — linoleic and alpha-linolenic — cannot be made by the body at all. There is no recommended daily amount for fat as a whole, only a sensible range of 20–35% of your calories, because which fats you eat matters far more than how much.
Reference intake
Your daily target, personalised to your age and sex.
- AI
- —
- Upper limit
- none established
What the evidence says
Wording reflects how strong the evidence actually is.
Replacing saturated fat with polyunsaturated fat lowers cardiovascular risk
Dietary fat is required for absorption of fat-soluble vitamins and carotenoids
May mediterranean-pattern diets high in monounsaturated fat reduce cardiovascular events
May dietary cholesterol meaningfully raises blood cholesterol in most people, though the evidence is thin
Deficiency
essential fatty acid deficiency
Very rare from ordinary diets. Seen historically in patients on fat-free parenteral nutrition and in severe fat malabsorption.
Early signs
- dry, scaly skin
- hair loss
- poor wound healing
- reduced absorption of fat-soluble vitamins
Higher risk
- people with cystic fibrosis, pancreatic insufficiency or cholestatic liver disease
- people after bariatric surgery
- people on very-low-fat diets sustained over long periods
- patients on long-term fat-free parenteral nutrition
Excess
No upper limit has been set for total fat. Limits exist for the components that carry the risk: saturated fat under 10% of energy in most guidelines, and trans fat as low as achievable.
From supplements
- gastrointestinal discomfort and loose stools from large doses of oils
- displacement of other foods, given the energy density
At extreme doses
Industrially produced trans fat raises LDL and lowers HDL simultaneously and has no safe intake. It is a component of total fat and is tracked separately in this app.
Absorption
Around 95% of dietary fat in healthy adults
Helps absorption
- bile acid secretion, triggered by fat entering the duodenum
- pancreatic lipase and colipase
- emulsification through cooking or blending
- medium-chain triglycerides, which bypass the usual micellar route
Hinders absorption
- pancreatic insufficiency or cholestasis
- orlistat and other lipase inhibitors
- plant sterol supplements at high doses
- very high fibre intakes, marginally
Top sources
Per 100 g, in g. FoodData Central IDs are resolved by the importer, not written by hand.
- 100 g
Olive oil, extra virgin
13.5 g (1 tbsp)
- 49.9 g
Almonds
28 g
- 14.7 g
Avocado, raw
150 g (1 medium)
- 12.3 g
Salmon, Atlantic, farmed
140 g fillet
- 33.1 g
Cheddar cheese
28 g
- 50.4 g
Peanut butter
32 g (2 tbsp)
Ranking these by what you already eat needs the real log — see docs/STATUS.md.
Sources
Last reviewed 2026-08-11