Healthy Fats for Keto: What to Cook With and What to Skip

Fat is 70–80% of your keto calories, so quality matters. Not all fats are equal — some are stable at high heat, some belong on salads, and some are best avoided regardless of your diet.

Best for high-heat cooking

• Butter and ghee — smoke points 350°F / 480°F respectively
• Avocado oil — smoke point 520°F, neutral flavor
• Beef tallow and duck fat — smoke point 400°F, extraordinary flavor
• Coconut oil — smoke point 350°F, distinct flavor

Best for salads and finishing

• Extra virgin olive oil — the gold standard
• Flaxseed oil (never heat) — high omega-3s
• Walnut oil (never heat) — nutty, expensive, delicious
• MCT oil — used cold in coffee or dressings

Fats to skip

• Corn, soybean, safflower, sunflower, cottonseed, canola oil — highly processed seed oils
• Margarine and vegetable shortening
• Any oil labeled 'partially hydrogenated'

Why we don't fear saturated fat

The mid-20th-century link between saturated fat and heart disease has been substantially revised by modern research. Multiple meta-analyses of large cohorts have not found a clear causal link. Individual response varies; monitor your lipids and discuss with a physician.

The best fat storage practices

• Olive oil: dark bottle, cool cabinet, use within 6 months of opening
• Nut oils: refrigerate after opening; they oxidize quickly
• Butter: fridge for 3 weeks, freezer for a year
• Bacon fat: strain, refrigerate, use within 6 weeks