Dietary fats supply energy, help the body absorb vitamins A, D, E and K, and provide essential fatty acids the body cannot make on its own. U.S. reference values put a healthy fat intake for adults at 20% to 35% of calories, mostly from unsaturated fats, with saturated fat at or below 10% of calories, and the World Health Organization recommends the same saturated fat cap worldwide. Artificial trans fat from partially hydrogenated oils can no longer be added to U.S. foods.
Key Takeaways
- Fat provides 9 calories per gram, more than twice the 4 calories per gram in carbohydrate and protein, and is needed to absorb vitamins A, D, E and K.
- The Acceptable Macronutrient Distribution Range for adults is 20% to 35% of calories from fat; WHO advises adults to keep total fat at 30% or less.
- The 2025-2030 Dietary Guidelines keep the long-standing limit of 10% of daily calories from saturated fat, but now list full-fat dairy as a healthy-fat source and butter or beef tallow as cooking options.
- The FDA ended the use of partially hydrogenated oils, the main source of artificial trans fat, with a final compliance date of January 1, 2021.
- Alpha-linolenic acid (ALA), a plant omega-3, is essential; the adult Adequate Intake is 1.6 g a day for men and 1.1 g for women.
Evidence grade: Strong. Fat intake ranges and omega-3 intakes are established National Academies reference values, and limiting saturated fat is supported by a 2020 Cochrane review of 15 randomized trials with 56,675 participants.
What Dietary Fats Do in the Body
Fat is one of the three macronutrients, alongside carbohydrate and protein. It is essential to eat some fat, although eating too much is harmful [2]. Fat does several jobs:
- Energy. Fat has 9 calories per gram. During longer exercise, the body relies partly on calories from fat once the first 20 minutes or so have passed [2].
- Vitamin absorption. Vitamins A, D, E and K are fat-soluble, so they need fat to be absorbed [2].
- Essential fatty acids. Linoleic acid (an omega-6) and alpha-linolenic acid (an omega-3) must come from food because the body cannot make them [1,2].
- Structure and insulation. Fat helps keep skin and hair healthy, fills fat cells and insulates the body [2].
The federal Dietary Guidelines site also notes that fats from whole foods support hormone function [3]. Our article on the impact of dietary fats on hormones covers that topic in more detail.
The Main Types of Dietary Fat
All fats are a mix of saturated and unsaturated fatty acids, and a fat is named for the type it contains most [2]. The table summarizes the main types, where they come from and what current guidance says.
| Type of fat | Main food sources | Current guidance |
|---|---|---|
| Saturated | Butter, cheese, whole milk, cream, fatty meats; coconut, palm and palm kernel oils [2,5] | No more than 10% of daily calories (U.S. Dietary Guidelines and WHO) [3,5] |
| Monounsaturated | Olive and canola oil, peanut oil, nuts, avocados [2,6] | A recommended replacement for saturated and trans fats [5,6] |
| Polyunsaturated (omega-6) | Safflower, sunflower, corn and soybean oils, walnuts, seeds [2,6] | Linoleic acid is essential; a recommended replacement for saturated fat [2,5] |
| Polyunsaturated (omega-3) | ALA: flaxseed, chia seeds, walnuts, canola oil. EPA and DHA: salmon, herring, sardines, mackerel [1] | ALA Adequate Intake: 1.6 g/day for men, 1.1 g/day for women [1] |
| Trans | Artificial: partially hydrogenated oils (now out of U.S. foods). Natural: small amounts in meat and dairy from cows and sheep [6,7] | Less than 1% of daily calories (WHO); keep as low as possible [4,6] |
How Much Fat Should You Eat?
The Acceptable Macronutrient Distribution Range (AMDR), set by the National Academies and used in the Dietary Guidelines, is 20% to 35% of calories from fat for adults and 25% to 35% for children ages 4 to 18 [4]. On a 2,000-calorie day, 20% to 35% of calories works out to roughly 44 to 78 grams of fat. The FDA uses 78 grams as the Daily Value for total fat and 20 grams for saturated fat on Nutrition Facts labels [8].
The World Health Organization's 2023 guidance is a little more conservative on total fat: adults should keep total fat at 30% of energy or less, with fat coming mainly from unsaturated fatty acids [5]. Both systems agree that the type of fat matters at least as much as the amount.
Saturated Fat in the 2025-2030 Dietary Guidelines vs Earlier Editions
The 2025-2030 Dietary Guidelines for Americans, released in January 2026, keep the number that has anchored U.S. advice for years: in general, saturated fat should not exceed 10% of total daily calories, and significantly limiting highly processed foods will help meet that goal [3]. What changed is the food advice around it.
| Topic | 2020-2025 edition | 2025-2030 edition |
|---|---|---|
| Saturated fat limit | Less than 10% of calories from age 2 [4] | Should not exceed 10% of total daily calories [3] |
| How to get there | Replace saturated fat with unsaturated fats, particularly polyunsaturated fats [4] | Significantly limit highly processed foods [3] |
| Dairy | Choose fat-free or low-fat milk instead of 2% or whole milk [4] | Include full-fat dairy with no added sugars; 3 servings a day [3] |
| Cooking fats | Use oils such as canola, olive or sunflower rather than butter, shortening, coconut or palm oil [4] | Prioritize oils with essential fatty acids such as olive oil; butter or beef tallow are other options [3] |
| Research note | Average U.S. intake was 11% of calories; only 23% of people were within the limit [4] | More high-quality research is needed on which types of fat best support long-term health [3] |
In short, the ceiling did not move, but the newer edition puts whole foods, including full-fat dairy and animal fats, ahead of low-fat products. Because full-fat dairy, butter and tallow are rich in saturated fat, staying under 10% of calories still takes attention to portions. Other bodies are stricter: MedlinePlus advises keeping saturated fat below 6% of total daily calories [2].
What the research says about saturated fat
A 2020 Cochrane review pooled 15 randomized trials lasting at least 2 years, with 56,675 participants. Cutting saturated fat was linked to a 17% lower risk of combined cardiovascular events, but showed little or no effect on overall mortality. Replacing saturated fat with polyunsaturated fat or with carbohydrate both appeared useful, while the effect of switching to monounsaturated fat was unclear [9]. Saturated fat raises LDL cholesterol, which is the main reason guidelines limit it [2].
Trans Fat: From Common Ingredient to Ban
Artificial trans fat forms when liquid vegetable oil is partially hydrogenated to make it solid at room temperature. It raises LDL cholesterol and can lower HDL cholesterol [2,7].
In 2015 the FDA determined that partially hydrogenated oils were no longer "generally recognized as safe." For most uses, manufacturers could not add them to foods after June 18, 2018, and the final compliance date was extended to January 1, 2021 [7]. Small amounts of trans fat still occur naturally in milk, butter, cheese and meat from ruminant animals, and the FDA's action did not affect these sources [7].
Globally, WHO recommends that adults keep trans fat below 1% of energy, which is less than 2.2 grams a day on a 2,000-calorie diet, and attributes more than 278,000 deaths a year to industrially produced trans fat. Through its REPLACE program, WHO supports countries in removing it, and almost half of the world's population is now covered by best-practice policies [6].
Global Guidance on Dietary Fat
Countries differ in what people eat, but the main international and U.S. recommendations point the same way [3,5]:
- Quality first. WHO says fat consumed by everyone 2 years and older should be primarily unsaturated [5].
- Saturated fat: no more than 10% of energy in both WHO and U.S. guidance [3,5].
- Trans fat: no more than 1% of energy from industrial and ruminant sources combined (WHO) [5].
- Replacements. WHO suggests replacing saturated and trans fats with polyunsaturated fats, plant-based monounsaturated fats, or carbohydrates from foods with naturally occurring fiber such as whole grains, vegetables, fruits and pulses [5].
Eating patterns built around olive oil, fish, nuts and vegetables are one way to put this into practice; see our guide to the Mediterranean diet.
Omega-3 Fats: The Essential Ones
ALA is the only omega-3 that is considered essential. The body can convert some ALA into the long-chain omega-3s EPA and DHA, but the conversion is very limited, so fish and seafood are the main direct sources of EPA and DHA [1].
- Flaxseed oil, 1 tablespoon: 7.26 g ALA [1]
- Chia seeds, 1 ounce: 5.06 g ALA [1]
- English walnuts, 1 ounce: 2.57 g ALA [1]
- Atlantic salmon, farmed, cooked, 3 ounces: 1.24 g DHA and 0.59 g EPA [1]
- Sardines canned in tomato sauce, 3 ounces: 0.74 g DHA and 0.45 g EPA [1]
For a fuller look at the research on these fats, read our guide to the benefits of omega-3 fatty acids.
If you want a small daily omega-3 top-up: OPA Omega 3 Gummies provide 100 mg of fish oil powder with 13.2 mg DHA and 2.8 mg EPA per two-gummy serving, along with 16 calories and 3.2 g of sugar (2.8 g added). That is about 16 mg of EPA and DHA combined, roughly 1% of the 1.8 g in a 3-ounce serving of farmed Atlantic salmon [1], so the gummies are a convenience format rather than a replacement for eating fish. The label states the product contains tuna fish.
Practical Ways to Choose Better Fats
- Read the Nutrition Facts label. Saturated fat and trans fat must be listed. As a general guide, 5% of the Daily Value or less per serving is low and 20% or more is high [8].
- Cook mainly with olive oil or other oils with essential fatty acids, and use butter or tallow in smaller amounts if you choose them [3].
- Eat fish or seafood regularly for EPA and DHA, and add flaxseed, chia or walnuts for ALA [1].
- Cut back on highly processed foods, which the 2025-2030 guidelines say will help keep saturated fat in range [3].
- Know your oils. Coconut oil is high in saturated fat [2]; our article Is MCT oil the same as coconut oil? explains how the two differ.
Safety and Interactions
- Calorie density. At 9 calories per gram, fats add up quickly, so portion size matters even for healthy fats [2].
- Blood lipids. If your clinician has told you your LDL is high, or you take medication for blood lipids, ask how much saturated fat fits your plan; MedlinePlus advises a lower target of under 6% of calories [2].
- Omega-3 supplements. Side effects are usually mild and can include an unpleasant taste, bad breath, heartburn, nausea, stomach discomfort, diarrhea and headache. High doses of fish oil may prolong clotting time, so people taking warfarin or other blood thinners should talk with their doctor before using fish oil [1].
- Allergies. Fish oil products, including the gummies above, may contain fish; check labels if you have a fish allergy.
- Very low-fat eating needs planning, because fat is needed to absorb vitamins A, D, E and K [2].
Frequently Asked Questions
What are the main types of dietary fat?
The main types are saturated, monounsaturated, polyunsaturated (including omega-3 and omega-6) and trans fats. Most foods contain a mix, and a fat is named for the type it contains most [2].
How much fat should I eat a day?
For adults, 20% to 35% of calories from fat is the accepted range, about 44 to 78 grams on a 2,000-calorie diet. WHO advises keeping total fat at 30% of energy or less [4,5].
Did the 2025-2030 Dietary Guidelines change the saturated fat limit?
No. The limit is still no more than 10% of daily calories. What changed is the food advice: the new edition lists full-fat dairy as a healthy-fat source and butter or beef tallow as cooking options, while earlier editions favored low-fat dairy and plant oils [3,4].
Is trans fat banned in the United States?
Artificial trans fat from partially hydrogenated oils can no longer be added to U.S. foods; the FDA's final compliance date was January 1, 2021. Small amounts of natural trans fat remain in meat and dairy from ruminant animals [7].
Which fats are essential?
Linoleic acid, an omega-6, and alpha-linolenic acid (ALA), an omega-3, are essential because the body cannot make them. The adult Adequate Intake for ALA is 1.6 g a day for men and 1.1 g for women [1].
Are there global policies on dietary fat?
Yes. WHO recommends limits on total, saturated and trans fat and runs the REPLACE program to help countries remove industrially produced trans fat; almost half of the world's population is covered by best-practice trans fat policies [5,6].
Sources
- NIH Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Health Professionals. National Institutes of Health.
- MedlinePlus Medical Encyclopedia. Dietary fats explained. National Library of Medicine.
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2025-2030. realfood.gov. 2026.
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. 2020.
- World Health Organization. WHO updates guidelines on fats and carbohydrates. 2023.
- World Health Organization. Trans fat (fact sheet).
- U.S. Food and Drug Administration. Trans Fat. Content current as of 04/30/2024.
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Hooper L, Martin N, Jimoh OF, Kirk C, Foster E, Abdelhamid AS. Reduction in saturated fat intake for cardiovascular disease. Cochrane Database Syst Rev. 2020.
Disclosure: OPA Nutrition sells supplements, including products mentioned in this article. This content is for education only and is not medical advice. Statements about dietary supplements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Talk to your healthcare provider before using any supplement, especially if you take medication or have a medical condition.
Written and reviewed by Michael Gonzales, Founder, OPA Nutrition · Last reviewed: · How OPA researches and writes
