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Macro FriendlyMeals

Food Finder — Fats — page 3

Fat-forward foods with the most protein for the calories.

Updated Oct 23, 2026

Protein (100)Carbs (90)Fats (90)

15 foods shown. Macros and cost are estimates from linked USDA FoodData Central records.

Pistachios

1 oz (~49 nuts)OK · 3.6 g

12.7 g fat · 157 kcal · $0.80 – $1.60

P 5.7 · C 7.6 · F 12.7

12.7 g
157
3.0
OK · 3.6 g
$0.80 – $1.60
Ground flaxseed

2 tbspOK · 3.5 g

5.9 g fat · 75 kcal · $0.10 – $0.30

P 2.6 · C 4.0 · F 5.9

5.9 g
75
3.8
OK · 3.5 g
$0.10 – $0.30
Chia seeds

1 tbspOK · 3.4 g

4.6 g fat · 73 kcal · $0.10 – $0.30

P 2.5 · C 6.3 · F 4.6

4.6 g
73
5.2
OK · 3.4 g
$0.10 – $0.30
Almond butter

2 tbspOK · 3.4 g

17.8 g fat · 196 kcal · $0.50 – $1.20

P 6.7 · C 6.0 · F 17.8

17.8 g
196
3.3
OK · 3.4 g
$0.50 – $1.20
Sunflower seeds

1 ozOK · 3.3 g

13.9 g fat · 163 kcal · $0.20 – $0.50

P 5.4 · C 6.7 · F 13.9

13.9 g
163
2.5
OK · 3.3 g
$0.20 – $0.50
Cashews

1 oz (~18 nuts)OK · 3.3 g

12.3 g fat · 155 kcal · $0.60 – $1.20

P 5.1 · C 8.5 · F 12.3

12.3 g
155
0.9
OK · 3.3 g
$0.60 – $1.20
Tahini

1 tbspOK · 2.9 g

8.1 g fat · 89 kcal · $0.10 – $0.40

P 2.6 · C 3.2 · F 8.1

8.1 g
89
1.4
OK · 2.9 g
$0.10 – $0.40
Cashew butter

2 tbspOK · 2.9 g

15.7 g fat · 200 kcal · $0.40 – $1.20

P 5.8 · C 9.0 · F 15.7

15.7 g
200
—
OK · 2.9 g
$0.40 – $1.20
Hummus

1/4 cupOK · 2.7 g

5.2 g fat · 106 kcal · $0.30 – $1.00

P 2.9 · C 12.1 · F 5.2

5.2 g
106
2.4
OK · 2.7 g
$0.30 – $1.00
Sunflower seed butter

2 tbspOK · 2.5 g

17.9 g fat · 212 kcal · $0.35 – $1.00

P 5.4 · C 7.4 · F 17.9

17.9 g
212
—
OK · 2.5 g
$0.35 – $1.00
Hazelnuts

1 oz (~21 nuts)OK · 2.4 g

17.0 g fat · 176 kcal · $0.50 – $1.20

P 4.2 · C 4.7 · F 17.0

17.0 g
176
2.7
OK · 2.4 g
$0.50 – $1.20
Walnuts

1 oz (~14 halves)OK · 2.3 g

18.3 g fat · 183 kcal · $0.50 – $1.10

P 4.3 · C 3.8 · F 18.3

18.3 g
183
1.9
OK · 2.3 g
$0.50 – $1.10
Half and half

2 tbspOK · 2.3 g

3.3 g fat · 39 kcal · $0.10 – $0.35

P 0.9 · C 1.4 · F 3.3

3.3 g
39
—
OK · 2.3 g
$0.10 – $0.35
Brazil nuts

2 nutsOK · 2.1 g

6.7 g fat · 66 kcal · $0.10 – $0.30

P 1.4 · C 1.2 · F 6.7

6.7 g
66
0.8
OK · 2.1 g
$0.10 – $0.30
Pine nuts

1 ozOK · 2.0 g

19.2 g fat · 188 kcal · $1.20 – $2.50

P 3.8 · C 3.7 · F 19.2

19.2 g
188
1.0
OK · 2.0 g
$1.20 – $2.50

Bar:proteincarbsfatshare of calories.