Foods Highest in Total lipid (fat)

Compiled by GetFoodFacts Editorial, Food Nutrition Editorial Team

Top 50 whole foods per 100g, from USDA Standard Reference and Foundation databases

Oil, soybean lecithin ranks #1 of 50 for Total lipid (fat), at 100.0G per 100g (128% of the FDA Daily Value).

What These Total lipid (fat) Rankings Mean

This ranking surfaces the top 50 whole foods for Total lipid (fat), pulled from USDA Standard Reference Legacy and Foundation databases. Those two sources intentionally exclude branded and processed entries, which keeps the list focused on raw ingredients where nutrient content reflects the food itself rather than fortification or recipe adjustments. The FDA Daily Value for Total lipid (fat) is 78G, so every row translates directly into a percent-DV figure for an adult on a 2,000-calorie diet.

At the top of the ranking sits Oil, soybean lecithin, delivering 100.0G per 100g, 128% of the Daily Value in a 100g portion. The top three (Oil, soybean lecithin, Vegetable oil, palm kernel, Oil, corn, peanut, and olive) together form a practical "big lever" set, foods where a single serving meaningfully moves daily intake. The visual bars beside each row scale against the top food, so you can see at a glance whether a lower-ranked food is still a strong source or a distant runner-up.

Because this page excludes branded products, it is the right tool for comparing whole-food cooking choices rather than packaged-food shopping decisions, for those, the per-food pages and the branded search tools cover the same nutrient at product level. All values are reported per 100g edible portion, which means the raw numbers can be directly compared but real-world servings differ (a 100g portion of spinach is very different from 100g of almonds by volume). The nutrition guides linked below explain how to translate % DV and per-100g figures into practical daily targets and how to read nutrition labels when comparing whole foods to their processed equivalents.

→ Compare the top three Total lipid (fat) sources side-by-side

#	Food	Amount	% DV
1	Oil, soybean lecithin	100.0 G	128%
2	Vegetable oil, palm kernel	100.0 G	128%
3	Oil, corn, peanut, and olive	100.0 G	128%
4	Oil, corn and canola	100.0 G	128%
5	Shortening, household, soybean (partially hydrogenated)-cottonseed (partially hydrogenated)	100.0 G	128%
6	Oil, soybean, salad or cooking, (partially hydrogenated)	100.0 G	128%
7	Oil, rice bran	100.0 G	128%
8	Oil, wheat germ	100.0 G	128%
9	Oil, sesame, salad or cooking	100.0 G	128%
10	Oil, sunflower, linoleic (less than 60%)	100.0 G	128%
11	Oil, cottonseed, salad or cooking	100.0 G	128%
12	Oil, sunflower, linoleic, (approx. 65%)	100.0 G	128%
13	Oil, safflower, salad or cooking, linoleic, (over 70%)	100.0 G	128%
14	Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce)	100.0 G	128%
15	Oil, grapeseed	100.0 G	128%
16	Oil, apricot kernel	100.0 G	128%
17	Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)	100.0 G	128%
18	Oil, peanut, salad or cooking	100.0 G	128%
19	Oil, soybean, salad or cooking	100.0 G	128%
20	Oil, olive, salad or cooking	100.0 G	128%
21	Oil, cocoa butter	100.0 G	128%
22	Oil, poppyseed	100.0 G	128%
23	Oil, tomatoseed	100.0 G	128%
24	Oil, hazelnut	100.0 G	128%
25	Oil, cooking and salad, ENOVA, 80% diglycerides	100.0 G	128%
26	Oil, industrial, soy, ultra low linolenic	100.0 G	128%
27	Oil, industrial, soy, fully hydrogenated	100.0 G	128%
28	Oil, industrial, cottonseed, fully hydrogenated	100.0 G	128%
29	Oil, sunflower, linoleic, (partially hydrogenated)	100.0 G	128%
30	Shortening bread, soybean (hydrogenated) and cottonseed	100.0 G	128%
31	Shortening cake mix, soybean (hydrogenated) and cottonseed (hydrogenated)	100.0 G	128%
32	Shortening frying (heavy duty), palm (hydrogenated)	100.0 G	128%
33	Shortening household soybean (hydrogenated) and palm	100.0 G	128%
34	Shortening frying (heavy duty), soybean (hydrogenated), linoleic (less than 1%)	100.0 G	128%
35	Shortening, confectionery, fractionated palm	100.0 G	128%
36	Oil, nutmeg butter	100.0 G	128%
37	Oil, sunflower, high oleic (70% and over)	100.0 G	128%
38	Oil, industrial, mid-oleic, sunflower	100.0 G	128%
39	Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying	100.0 G	128%
40	Oil, industrial, canola for salads, woks and light frying	100.0 G	128%
41	Oil, industrial, canola (partially hydrogenated) oil for deep fat frying	100.0 G	128%
42	Oil, industrial, soy (partially hydrogenated), multiuse for non-dairy butter flavor	100.0 G	128%
43	Oil, industrial, soy ( partially hydrogenated), all purpose	100.0 G	128%
44	Oil, industrial, soy (partially hydrogenated ) and soy (winterized), pourable clear fry	100.0 G	128%
45	Oil, industrial, soy (partially hydrogenated) and cottonseed, principal use as a tortilla shortening	100.0 G	128%
46	Oil, industrial, coconut, confection fat, typical basis for ice cream coatings	100.0 G	128%
47	Oil, industrial, palm kernel (hydrogenated) , used for whipped toppings, non-dairy	100.0 G	128%
48	Oil, vegetable, soybean, refined	100.0 G	128%
49	Oil, cupu assu	100.0 G	128%
50	Oil, soybean, salad or cooking, (partially hydrogenated) and cottonseed	100.0 G	128%

Frequently Asked Questions

What food is highest in Total lipid (fat)?

Oil, soybean lecithin is the food highest in Total lipid (fat), with 100.0G per 100g. That provides 128% of the Daily Value.

How much Total lipid (fat) do I need per day?

The FDA Daily Value for Total lipid (fat) is 78G, based on a 2,000-calorie diet. Individual needs may vary based on age, sex, and health conditions. Consult a healthcare professional for personalized recommendations.

What are good whole food sources of Total lipid (fat)?

Top whole food sources of Total lipid (fat) include Oil, soybean lecithin, Vegetable oil, palm kernel, Oil, corn, peanut, and olive, and more. These rankings are based on USDA Standard Reference and Foundation food data, measured per 100g edible portion.

Read our methodology , how this data is sourced, computed, and verified.