# Total fat: what it is, what it does, how much people need
Canonical: https://nutritionizm.com/nutrients/fat/
Source: US FDA Daily Value table, WHO healthy diet fact sheet, USDA FoodData Central
License: USDA FoodData Central values are public domain (CC0 1.0); Nutritionizm compilation and plain-language text are licensed under CC BY 4.0 (attribution: link to Canonical URL).

Total fat is an important nutrient found in many common foods today.

## What it is

Fat is among the main nutrients found in many common everyday foods. It gives the body stored energy for use at a later time. It comes from oils, nuts, seeds, meat, fish and common dairy products. It also comes from avocados, olives and many baked foods.

## What it does

Fat helps the body absorb some important vitamins found in many foods. It helps keep the body warm when the weather is very cold. It cushions organs and helps protect them from serious harm each day. It is part of cell walls and many other body tissues too.

## How much people need

- FDA Daily Value for fat: 78 g. It is a reference amount used on Nutrition Facts labels, not a personal target. Source: [US FDA](https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels).

## Common myths

- **Myth:** All fat in food is always bad for the body and health. **Truth:** The body needs some fat to work well and stay strong daily.
- **Myth:** Fat only gives energy and does nothing else useful for the body. **Truth:** Fat also helps absorb vitamins and protect the organs from harm daily.

## Sources and background

The sections on what it is, what it does and the myths are general background from [NIH MedlinePlus: Dietary Fats](https://medlineplus.gov/dietaryfats.html), checked on 29 October 2026. The intake figures above carry their own sources.

## Top foods (g per 100 g)

- [Avocado Oil](https://nutritionizm.com/food/oil-avocado/): 100 g
- [Coconut Oil](https://nutritionizm.com/food/oil-coconut/): 99.1 g
- [Butter](https://nutritionizm.com/food/butter-salted/): 81.11 g
- [Almond Butter](https://nutritionizm.com/food/almond-butter-creamy/): 53.04 g
- [Cashew Butter](https://nutritionizm.com/food/nuts-cashew-butter-plain-with-salt-added/): 53.03 g
- [Peanut Butter](https://nutritionizm.com/food/peanut-butter-creamy/): 49.43 g
- [Margarine](https://nutritionizm.com/food/margarine-spread-40-49-fat-tub/): 44.46 g
- [Heavy Cream](https://nutritionizm.com/food/cream-fluid-heavy-whipping/): 36.08 g