Best Plant-Based Fat Sources

Vegan Diet
Vegan Diet
Vegan Diet
Vegan Diet

Most plant-based fat sources like fruits, vegetables, etc. are low in fat. But when you are following a vegan diet, it is important for you to make sure that you take enough healthy fats your body requires. Many of the dietary fats are required for the human body to generate energy and promote the growth of cells. They also aid in protecting your organs and keeping your body warm. Therefore, you definitely need to take enough fat for facilitating the proper functioning of your body.

Why Plant-Based Fats?

There are a lot of plant-based healthy fat sources that you have to include in your vegan meals. One of the important benefits of consuming plant-based fat sources is that they contain unsaturated fats. Unlike the saturated fats present in animal products, these fats are not harmful to your body, as they do not clog your blood vessels or increase the risk of high blood pressure and other health conditions. Therefore, fats present in plant-based sources are healthy for your body when compared to the fats present in animal products.

The following are some of the important plant-based fat sources you have to definitely include in your diet:


They are a great source of healthy polyunsaturated fats as well as monounsaturated fats. An important nut that is rich in these fats is walnuts. Just one ounce of these nuts contains almost 13.2 gms of polyunsaturated fats.

Also, many other nuts like almonds, cashews, pecans, pistachios, etc. are excellent sources of healthy fats. Take them plain or add them to your salads. You can also choose to make your own trail mix with these nuts or toss them in your smoothies.

Nut Butter

The fats in nuts will be present in their butter too. Two tablespoons of peanut butter can provide you 7.6gms of monounsaturated fat along with 4.4gms of polyunsaturated fats. You can find different types of nut butter from the market or choose to make them yourself.


Seeds are also a great source of both types of unsaturated fats. Chia seeds, ground flaxseeds, hemp seeds, etc. can provide monounsaturated and polyunsaturated fats.


Unlike many other fruits available in the market, avocados are loaded with healthy fats. You can get almost 19.7 grams of monounsaturated fat per avocado.

There are many types of plant-based foods that are loaded with healthy fats and including them in your diet can help you get enough fat your body requires.