Skip to content
Macro FriendlyMeals

Food Finder — Fats — page 4

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.

Alfredo sauce

1/4 cupOK · 1.8 g

12.6 g fat · 133 kcal · $0.30 – $1.00

P 2.4 · C 2.4 · F 12.6

12.6 g
133
—
OK · 1.8 g
$0.30 – $1.00
Guacamole

1/4 cupOK · 1.7 g

12.0 g fat · 120 kcal · $0.50 – $1.50

P 2.0 · C 4.0 · F 12.0

12.0 g
120
2.0
OK · 1.7 g
$0.50 – $1.50
Pecans

1 oz (~19 halves)OK · 1.3 g

20.2 g fat · 193 kcal · $0.70 – $1.40

P 2.6 · C 3.9 · F 20.2

20.2 g
193
2.7
OK · 1.3 g
$0.70 – $1.40
Pesto, basil

2 tbspOK · 1.3 g

11.4 g fat · 115 kcal · $0.40 – $1.20

P 1.5 · C 1.5 · F 11.4

11.4 g
115
—
OK · 1.3 g
$0.40 – $1.20
Avocado

1/2 mediumOK · 1.3 g

14.7 g fat · 160 kcal · $0.60 – $1.50

P 2.0 · C 8.5 · F 14.7

14.7 g
160
6.7
OK · 1.3 g
$0.60 – $1.50
Hollandaise sauce

2 tbspOK · 1.2 g

10.2 g fat · 99 kcal · $0.30 – $1.00

P 1.2 · C 0.6 · F 10.2

10.2 g
99
—
OK · 1.2 g
$0.30 – $1.00
Sour cream

2 tbspOK · 1.2 g

5.7 g fat · 60 kcal · $0.15 – $0.45

P 0.7 · C 1.4 · F 5.7

5.7 g
60
—
OK · 1.2 g
$0.15 – $0.45
Coconut milk, canned

1/4 cupOK · 1.1 g

12.6 g fat · 127 kcal · $0.30 – $0.90

P 1.4 · C 2.0 · F 12.6

12.6 g
127
—
OK · 1.1 g
$0.30 – $0.90
Macadamia nuts

1 oz (~10 nuts)OK · 1.1 g

21.2 g fat · 201 kcal · $0.90 – $2.00

P 2.2 · C 3.9 · F 21.2

21.2 g
201
2.4
OK · 1.1 g
$0.90 – $2.00
Mascarpone cheese

2 tbspOK · 1.1 g

13.2 g fat · 130 kcal · $0.40 – $1.20

P 1.4 · C 1.4 · F 13.2

13.2 g
130
—
OK · 1.1 g
$0.40 – $1.20
Coconut, shredded unsweetened

1/4 cupOK · 1.1 g

12.9 g fat · 132 kcal · $0.20 – $0.50

P 1.4 · C 4.7 · F 12.9

12.9 g
132
3.3
OK · 1.1 g
$0.20 – $0.50
Coconut cream, canned

2 tbspOK · 1.1 g

10.2 g fat · 104 kcal · $0.25 – $0.80

P 1.1 · C 2.0 · F 10.2

10.2 g
104
—
OK · 1.1 g
$0.25 – $0.80
Coconut butter

2 tbspOK · 0.9 g

21.4 g fat · 233 kcal · $0.50 – $1.50

P 2.2 · C 7.7 · F 21.4

21.4 g
233
—
OK · 0.9 g
$0.50 – $1.50

Bar:proteincarbsfatshare of calories.