How much fat per day is healthy? What the science says

These days, it can seem as though the concept of a "healthy diet" means something different to everyone. There are people who swear by low-fat diets, people who swear by high-fat, low-carb diets, and just about everything in between. But how much fat should we actually be eating each day?

In this article, we'll break down everything the science (rather than our algorithms) tells us about fat — how much fat our bodies need, the differences between healthy fats and the ones we should limit, and more.

What is fat and why does your body need it?

Forget what you've heard about fat. While it often gets a bad rap, fat is actually crucial when it comes to keeping your body functioning properly. It cushions organs, builds cell membranes, supports nerve tissue, and helps your body absorb vitamins A, D, E and K (also known as fat-soluble vitamins) [1][2].

But that's not all. Fat also helps your body regulate hormones, store energy, and keep you feeling full between meals. Furthermore, when you don't consume enough dietary fat, your body isn't able to produce essential fatty acids like omega-3 fatty acids, which play key roles in heart health and brain function.

However, not all fats are created equal. But before we dive into that, let's talk about cholesterol.

You see, there are two main types of cholesterol. Low-density lipoprotein (LDL) is known as the "bad" one because it can contribute to the buildup of fatty deposits in your arteries, which may impact heart and metabolic health over time. On the other hand, high-density lipoprotein (HDL) is known as the "good" cholesterol because it can actually assist with good heart health [8].

How much fat per day is healthy?

So, how much fat per day should you actually eat? According to the Australian Dietary Guidelines, it's recommended that your total fat intake make up around 20 – 35 per cent of your daily calories [3].

If you’re wondering, “Is 50 grams of fat a day too much?" the answer is that it depends on your overall diet, as well as the kinds of fats you're consuming, as well as your activity level and body fat goals. The aim isn’t to eat low-fat; it’s to eat the right types of fat.

Recommended daily fat intake in Australia

Australians typically consume too much fat, which can increase their risk of developing several cardiovascular and metabolic health complications.

Dietitians Australia recommends that when considering daily fat intake, adults should prioritise unsaturated fats, while keeping saturated and trans fats as low as possible [4].

For someone eating around 2,000 calories a day, 20 – 35 per cent of your daily calories would be roughly 44–78 grams of fat per day. However, this should primarily come from healthy fats, and no more than 10 per cent (about 20g of saturated fat) should come from saturated fats and trans fats combined.

Types of dietary fat and their benefits

Unsaturated fats

Unsaturated fats are healthy fats, and they're an essential part of any balanced diet. They may help reduce 'bad' cholesterol levels, and in turn, this may help you maintain your heart health [4].

There are two main types of unsaturated fats: monounsaturated fats and polyunsaturated fats.

• Monounsaturated fats can be found in olive oil, rapeseed oil, avocados, pine nuts, and unsalted nuts. They support heart health and may help manage weight gain by promoting satiety.
• Polyunsaturated fats, including omega-3 fatty acids and omega-6, are found in oily fish (like salmon, tuna, and sardines), sunflower seeds, and plant foods such as walnuts. These fatty acids can potentially help lower cholesterol levels and inflammation.

Saturated fats

Eating too much saturated fat has been shown to raise cholesterol levels, which can increase your risk of several health complications. Experts suggest replacing saturated fat with unsaturated fats wherever possible [4][5].

Saturated fats are found mainly in animal foods — think red meat, whole milk, and dairy products, as well as tropical oils, like coconut oil and palm oil.

Some easy ways to reduce the amount of saturated fat you're consuming are to swap butter for olive oil or rapeseed oil, and to choose lean meats and reduced-fat dairy products where possible.

Trans fats

Trans fats occur naturally in small amounts in animal foods, like milk, cheese, beef and lamb [6]. However, most of the trans fats we consume come from hydrogenated oils, which are created when vegetable oils are processed to make them solid.

Hydrogenated oils and partially hydrogenated vegetable oils are manufactured to increase their stability at room temperature and to give them a longer shelf life, and they add that crisp texture to baked and fried goods [4]. So, it's no surprise that trans fats are often found in processed foods and deep-fried foods.

Trans fats are known to raise LDL cholesterol while lowering the protective high-density lipoprotein [7], which means a higher risk of several health conditions.

How to check fat content in packaged products

The nutrition labels on packaged foods are your best guide to understanding fat in your diet. Ingredients are listed by weight, so if vegetable oils or fat are mentioned near the start of the list, the product is likely high in fat. You can also check for visible fat — think marbled red meat or greasy snacks.

On nutrition labels, look for:

• Total fat: the sum of all types of fat in the product.
• Saturated fat: aim for less than 3 g per 100 g for a lower-fat choice.
• Trans fat: ideally 0 g—avoid foods high in partially hydrogenated vegetable oils.

Low-fat vs low-sugar: Decoding food labels

These days, it can seem as though every label has a health claim to make. High in one thing, low in another, it can be hard to decipher what matters.

Foods that are labelled “low-fat” may be low in fat, but that doesn’t automatically mean that they're healthy. This is because some reduced-fat foods replace fat with added sugar or refined starches [9], and in turn, this can lead to weight gain or blood-sugar spikes.

When comparing low-fat and low-sugar options, focus on whole foods and nutrient density, rather than marketing claims. For example, a small handful of unsalted nuts or a drizzle of olive oil on veggies is far better for your health than processed foods that are being sold as “fat-free.”

Downsides of eating too much fat

While your body needs fat for energy, eating too much fat in your diet may mean that it ends up being stored as body fat — aka, it can cause weight gain, particularly if you're not exercising or burning it off.

However, weight gain is just one of the downsides to eating too much fat.

Eating too much saturated fat or trans fat can raise LDL cholesterol, which can impact your heart health.

Long-term overconsumption of fat found in processed foods and deep-fried foods can also contribute to conditions that affect how your body processes fat.

Easy tips to reduce unhealthy fats

• Swap butter for olive oil or rapeseed oil
• Replace processed meats like sausages with lean meats or fish
• Limit deep-fried foods and processed foods high in hydrogenated oils
• Opt for lower-fat dairy or reduced-fat alternatives when possible
• Cook with vegetable oils like sunflower oil or rapeseed oil instead of coconut oil or palm oil
• Add oily fish twice a week for omega-3 fatty acids and heart health
• Snack on unsalted nuts and sunflower seeds for satisfying healthy fats

Finding a balanced approach

Ultimately, the amount of fat you eat per day will depend on your individual needs, but the goal should always be balance, rather than elimination. A good first step is to focus on replacing saturated fats with unsaturated fats, limiting the amount of trans fats you're eating, and enjoying plant foods and lean meats that will support weight loss goals and heart health alike.

And the good news is that these small changes, like swapping spreads, reading nutrition labels, and choosing whole foods over processed foods, can make a big impact on your weight, health and wellbeing.

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