What does 30 grams of fat look like

A critical component to following the ketogenic diet successfully is making sure the majority of your calories come from healthy fats. But many people don’t know how much fat they should be eating, or what that looks like in the first place.

The Standard Ketogenic Diet is simple to follow. You eat 20 – 50 grams of carbs per day, 25% of calories in protein, and the other 75% of calories comes from fat.

Making a radical transition in your diet may sound hard — but once your metabolism gets used to using fats for energy — the benefits will outweigh the initial struggle to stay keto tenfold.

Don’t be surprised when you start dropping excess weight, focusing for longer periods of time and even start seeing clearer skin when you get rid of carbs and start eating plenty of fats.

Since most people haven’t been taught the difference between healthy and unhealthy fats, we’ve created a guide to show you what 30 grams of fat looks like in common foods.

This way you will understand how much you should be eating and begin choosing your foods intuitively to be able to portion the right sizes of the right foods.

In this article, we’ll go over:

Fat is Essential for Healthy Living

Against popular opinion of the past few decades in the nutrition industry, dietary fat is actually healthy for you. It’s a macronutrient required by our body to maintain optimal hormone and body function.

Your heart cells run exclusively off fats. It’s also essential for vitamin and mineral absorption as well as cellular energy.

But not all fats are created equal.

The dietary fats from a grass-fed steak will contain more healthy fats and micronutrients compared to greasy french fries from your local fast food chain.

Trans fats found in vegetable oils and hydrogenated oils have zero health benefits whereas saturated fats, unsaturated fats and omega-3 fatty acids all have advantageous effects to your body.

Eating fat has had a negative connotation for decades but science has now proven the opposite.

There are numerous studies comparing a low carb, high fat diet group to a low fat, high carb group. Each one of the studies concluded that the participants who followed a high fat diet lost more weight and helped suppress appetite[*][*][*].

What Does 30 Grams of Fat from Animal Sources Look Like?

Don’t hesitate to eat ample amounts of fats from fish and animals. Here are the best fatty cuts of protein proportionally sized to ~30 grams of fat.

New York Strip Steak

What does 30 grams of fat look like

Serving: 7 oz.

Calories: 443

Fat: 31g

Protein: 41g

Net carbs: 0g

Ribeye Steak

What does 30 grams of fat look like

Serving: 8 oz.

Calories: 386

Fat: 30g

Protein: 29g

Net carbs: 0g

Notes: Ribeye is considered the fattiest cut of steak and while it can be costly, it’s the gold standard for ketogenic dieters.

Porterhouse Steak

What does 30 grams of fat look like

Serving: 6 oz.

Calories: 397

Fat: 29g

Protein: 34g

Net carbs: 0g

T-Bone Steak

What does 30 grams of fat look like

Serving: 14 oz.

Calories: 673

Fat: 29g

Protein: 103g

Net carbs: 0g

Notes: Getting your fat from t-bone steak isn’t preferred because it’s more lean compared to other cuts. Pairing it with an avocado is a great way to maintain your fat to protein ratio.

80/20 Grass Fed Beef

What does 30 grams of fat look like

Serving: 7 oz.

Calories: 406

Fat: 31g

Protein: 27g

Net carbs: 0g

Notes: Grass fed beef should be a staple in your ketogenic diet. It’s more cost effective way than steaks and contains large amounts of healthy fats and essential vitamins and minerals.

Chicken Thighs

What does 30 grams of fat look like

Serving: 2 thighs (280g)

Calories: 190

Fat: 28g

Protein: 34g

Net carbs: 0g

Bacon

What does 30 grams of fat look like

Serving: 8 pieces (72g)

Calories: 320

Fat: 28g

Protein: 20g

Net carbs: 4g

Salen’s Hot Dog

What does 30 grams of fat look like

Serving: 2 hot dogs (140g)

Calories: 360

Fat: 32g

Protein: 16

Net carbs: 4

Wild Caught Salmon

What does 30 grams of fat look like

Serving: 8 oz.

Calories: 432

Fat: 30g

Protein: 37g

Net carbs: 2g

What Does 30 Grams of Fat in Natural Fatty Foods Look Like?

Eggs

What does 30 grams of fat look like

Serving: 6 large eggs

Calories: 420

Fat: 30g

Protein: 36g

Net carbs: 0g

Notes: Considered nature’s multivitamin. The macronutrient ratio in eggs makes it one of the best foods to incorporate into the ketogenic diet.

Almonds

What does 30 grams of fat look like

Serving: 56g

Calories: 340

Fat: 30g

Protein: 12g

Net carbs: 10g

Cashews

What does 30 grams of fat look like

Serving: 67g

Calories: 384

Fat: 31g

Protein: 12g

Net carbs: 17g

Macadamia Nuts

What does 30 grams of fat look like

Serving: 42g

Calories: 300

Fat: 32g

Protein: 3g

Net carbs: 3g

Notes: These are the best nuts on keto because it contains the most fat and the least amount of carbohydrates.

Brazil Nuts

What does 30 grams of fat look like

Serving: 42g

Calories: 285

Fat: 29g

Protein: 6g

Net carbs: 5g

Notes: Great source of selenium which helps regulate thyroid function, improves blood flow and helps fight off oxidative stress.

Peanut Butter

What does 30 grams of fat look like

Serving: 4 tbsp

Calories: 380

Fat: 32g

Protein: 14g

Net carbs: 12g

Almond Butter

What does 30 grams of fat look like

Serving: 3 tbsp

Calories: 315

Fat: 27g

Protein: 11g

Net carbs: 9g

Notes: Look for unsweetened almond butter when buying almond butter because it has the least amount of carbohydrate.

Coconut Butter

What does 30 grams of fat look like

Serving: 3 tbsp

Calories: 300

Fat: 33g

Protein: 0g

Net carbs: 5g

Avocado

What does 30 grams of fat look like

Serving: 2 large avocados (210g)

Calories: 350

Fat: 32g

Protein: 0g

Net carbs: 21g

Olive Oil

What does 30 grams of fat look like

Serving: 2 tbsp

Calories: 239

Fat: 27g

Protein: 0g

Net carbs: 0g

Coconut Oil

What does 30 grams of fat look like

Serving: 2 tbsp

Calories: 240

Fat: 28g

Protein: 0g

Net carbs: 0g

Notes: You can make tasty low carb treats like a Keto Chocolate Mug Cake to satisfy your sweets cravings using coconut oil.

MCT Oil

MCT Oil

Serving: 2 tbsp

Calories: 260

Fat: 28g

Protein: 0g

Net carbs: 0g

MCT Oil Powder

MCT Oil Powder

Serving: 4 scoops (44g)

Calories: 260

Fat: 28g

Protein: 0g

Net carbs: 0g

Notes: MCT oil powder is easier for your body to tolerate and if you find it difficult to consume MCT oil in the liquid form, using the powder is a great alternative.

What Does 30 Grams of Fat in Condiments Look Like?

Butter

What does 30 grams of fat look like

Serving: 3 tbsp

Calories: 305

Fat: 35g

Protein: 0g

Net carbs: 0g

Notes: Adding grass-fed butter to your Keto Bulletproof Coffee is a great way to consume more fats to help start your day off in ketosis.

Mayonnaise

What does 30 grams of fat look like

Serving: 3 tbsp

Calories: 270

Fat: 30g

Protein: 0g

Net carbs: 0g

Notes: Source high quality mayo – many brands use canola oil which has been linked to inflammation.

Cheddar Cheese

What does 30 grams of fat look like

Serving: 3 oz.

Calories: 345

Fat: 29g

Protein: 20g

Net carbs: 1g

What Does 30 Grams of Fat in Junk Food Look Like?

Make sure to avoid getting your fats from fast food joints and junk food. Most fast food chains use vegetable oils to cook with. Vegetable oils are unhealthy fats that should be avoided at all costs.

McDonalds Large French Fries

What does 30 grams of fat look like

Serving: 1 container

Calories: 477

Fat: 25g

Protein: 6g

Net carbs: 57g

Glazed Dunkin Donuts

What does 30 grams of fat look like

Serving: 2 Glazed donuts

Calories: 520

Fat: 28g

Protein: 6g

Net carbs: 62g

Lays Potato Chips

What does 30 grams of fat look like

Serving: 3 oz.

Calories: 480

Fat: 30g

Protein: 6g

Net carbs: 42g

Twix Candy Bar

What does 30 grams of fat look like

Serving: 6 fingers

Calories: 750

Fat: 36g

Protein: 6g

Net carbs: 102g

Taco Bell Cinnabon Delight

What does 30 grams of fat look like

Serving: 8 Cinnabon Delights

Calories: 628

Fat: 36g

Protein: 6g

Net carbs: 70g

Wendy’s Dave’s Single Burger with Cheese

What does 30 grams of fat look like

Serving: 1 burger

Calories: 582

Fat: 34g

Protein: 30g

Net carbs: 39g

Ben and Jerry’s Half Baked Ice Cream

What does 30 grams of fat look like

Serving: 1 cup

Calories: 540

Fat: 28g

Protein: 8g

Net carbs: 62g

Dairy Queen Vanilla Shake

What does 30 grams of fat look like

Serving: 1 shake (596g)

Calories: 850

Fat: 30g

Protein: 20g

Net carbs: 127g

Papa John’s Cheese Pizza

What does 30 grams of fat look like

Serving: 3 large slices (375g)

Calories: 870

Fat: 30g

Protein: 33g

Net carbs: 111g

30 Grams of Fats in an Infographic

Here are simple, printable reminders to help you remember what 30 grams of fats looks like anytime you don’t have a scale on hand.

What does 30 grams of fat look like

What does 30 grams of fat look like

What does 30 grams of fat look like

What does 30 grams of fat look like

Now You Know What 30 Grams of Fats Looks Like

It can be very easy to go over in fats when you are consuming it from unhealthy sources. Make it a priority to get the most of your fats from natural foods such as eggs, avocados and fatty meats.

Be sure to avoid any junk food that contains large amounts of carbs and fats. You should also stay away from hydrogenated oils and vegetables oils as these are unhealthy fats that contain no nutritional value and can be harmful to your body when used in excess amounts.

Lorenz is a freelance copywriter and ketogenic diet blogger. He’s made it a personal mission to help others benefit from the low carb high fat keto lifestyle.

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Responses (7)

  1. This a great visual reference … I only wish I could print it out. Thanks so much, Lorenz!

  2. WITH A GUIDEAID LIKE THIS I FEEL MORE CONFIDENT IN THE KETO PLAN AND MY SUCCESS USING IT AS A LIFE CHANGE

  3. Love the infographics! Also, that you listed the carbs for each as well. It would have been helpful to have the grams of sugar listed too. This will definitely help when I am trying to decide what meal options are available. Thanks!

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