Fat
macronutrientA macronutrient essential for hormone production, nutrient absorption, and cell structure.
Definition
A macronutrient essential for hormone production, nutrient absorption, and cell structure. The most energy-dense nutrient at 9 calories per gram. Includes saturated, unsaturated, and trans fats.
What Is Fat?
Dietary fat is a macronutrient composed primarily of fatty acids and glycerol. It is the most energy-dense macronutrient, providing 9 kilocalories per gram — more than twice the energy of carbohydrates or protein. Fats are classified by the degree of saturation of their fatty acid chains: saturated, monounsaturated, and polyunsaturated.
Fat is essential for life. It facilitates the absorption of fat-soluble vitamins (A, D, E, and K), serves as a structural component of all cell membranes, provides insulation and organ protection, and is required for the synthesis of hormones and bile acids.
Types of Dietary Fat
- Saturated fat: solid at room temperature; found mainly in animal products; associated with elevated LDL cholesterol at high intakes
- Monounsaturated fat (MUFA): liquid at room temperature; found in olive oil, avocados, nuts; associated with improved cardiovascular markers
- Polyunsaturated fat (PUFA): includes omega-3 and omega-6 fatty acids; essential fats the body cannot produce
- Trans fat: industrially produced via partial hydrogenation; strongly associated with cardiovascular disease risk
Recommended Intake and Food Sources
The AMDR for total fat is 20–35% of total daily energy intake. Nutrition guidelines recommend minimizing trans fats and limiting saturated fat to less than 10% of total calories, while emphasizing unsaturated fat sources.
- Olive oil (1 tablespoon): 14 g fat (predominantly MUFA)
- Salmon (100 g cooked): ~13 g fat (rich in omega-3 PUFA)
- Almonds (28 g): ~14 g fat (mainly MUFA)
- Avocado (1/2 medium): ~11 g fat
Top Food Sources
| # | Food | Amount per 100g | % DV |
|---|---|---|---|
| 1 | （植物油脂類） オリーブ油 | 100g | 128% |
| 2 | （植物油脂類） 綿実油 | 100g | 128% |
| 3 | Lard | 100g | 128% |
| 4 | （植物油脂類） 大豆油 | 100g | 128% |
| 5 | Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product | 100g | 128% |
| 6 | Oil, industrial, canola (partially hydrogenated) oil for deep fat frying | 100g | 128% |
| 7 | Shortening, vegetable, household, composite | 100g | 128% |
| 8 | Shortening, confectionery, fractionated palm | 100g | 128% |
| 9 | Oil, industrial, coconut, principal uses candy coatings, oil sprays, roasting nuts | 100g | 128% |
| 10 | Oil, industrial, palm kernel (hydrogenated), confection fat, uses similar to 95 degree hard butter | 100g | 128% |
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