How Much Unsaturated Fat Should You Get Per Day?
Quick facts: Fat is an essential part of a healthy diet, but not all fats are the same. Current dietary guidance recommends limiting total fat intake to roughly 70g, of which 20 to 30g can be saturated fats. This leaves 40 to 50g for unsaturated fats, though it’s recommended to choose unsaturated over saturated as much as possible. This can be done through simple dietary swaps.
Understanding how much fat you should eat each day can be confusing. Many people know that some fats are considered healthier than others, but it can be difficult to judge whether your diet contains too much, too little or the right balance of different fats.
The good news is that healthy eating isn’t about avoiding fat altogether. Fat is an important nutrient that helps the body to absorb certain vitamins, provides energy and supports normal bodily functions.1
The key is choosing more unsaturated fats and limiting saturated fats where possible. Keep reading to learn more.
How Much Fat Per Day Is Healthy?
According to UK dietary guidelines, total fat should provide no more than around 35% of daily food energy intake.2 For an average adult consuming 2,000 calories per day, this equates to approximately 70g of total fat daily.
Saturated fat should be limited to around 20g per day for women and 30g per day for men.3 While there’s no specific recommendation for unsaturated fat intake alone, health organisations generally advise replacing saturated fats with unsaturated fats whenever possible.4
Unsaturated fats include both monounsaturated and polyunsaturated fats. These fats can be found in foods such as olive oil, avocados, nuts, seeds and oily fish.
Consuming excessive amounts of any type of fat can contribute to excess calorie intake and weight gain over time. However, choosing healthier fat sources may help to support heart health as part of a balanced diet.4
How to Replace Saturated Fats with Unsaturated Fats
One of the simplest ways to improve dietary fat quality is to make small, practical substitutions.
Examples include:
- Replacing butter with olive oil or rapeseed oil when cooking.
- Swapping processed snacks for a handful of unsalted nuts.
- Choosing oily fish such as salmon instead of processed meats.
These changes can gradually increase unsaturated fat intake while reducing saturated fat consumption without you needing to completely overhaul your diet.
What Are Sources of Healthy Fats?
A wide variety of foods provide unsaturated fats.
Foods rich in unsaturated fats include:
| Food | Approximate Fat Content |
| Avocado (100g) | 15g |
| Almonds (30g) | 15g |
| Walnuts (30g) | 20g |
| Olive oil (1 tbsp) | 14g |
| Salmon (100g) | 13g |
| Chia seeds (30g) | 9g |
Many of these foods also provide additional nutrients. For example:
- Oily fish contains omega-3 fatty acids, which are widely recognised for their role in heart health.5
- Nuts and seeds provide fibre, minerals and plant compounds.
- Avocados contain fibre, potassium and several vitamins.
- Olive oil is a key component of Mediterranean-style dietary patterns, high in vitamin E and other antioxidants.
Foods higher in saturated fat include:
- Butter
- Fatty cuts of meat
- Processed meats
- Full-fat cheese
- Cakes and pastries
- Certain fried foods.
These foods can still be enjoyed occasionally as part of a balanced diet, but dietary guidance generally recommends consuming them in moderation.3
Conclusion
A healthy diet isn’t about avoiding fat altogether. Fat remains an essential nutrient that supports many functions within the body. The key is to focus on balance by limiting saturated fat intake and choosing unsaturated fat sources more often.
Simple swaps, such as choosing olive oil instead of butter or adding nuts, seeds and oily fish to your meals, can help to improve overall dietary quality without making eating feel restrictive.
FAQs
Does Unsaturated Fat Clog Your Arteries?
Unsaturated fats are generally considered a healthier alternative to saturated fats. Research suggests that replacing saturated fats with unsaturated fats may help to support normal cholesterol levels as part of a healthy diet.4
However, moderation is still important because all fats contribute calories.
Can You Have Too Much Unsaturated Fat?
Yes. Although unsaturated fats are generally considered healthier fat sources, consuming excessive amounts can still lead to excess calorie intake and weight gain.
The goal isn’t to eat unlimited amounts of healthy fats, but to maintain a balanced diet that includes appropriate portions of fat, protein and carbohydrates.2
How to Find Unsaturated Fat Information on Food Labels
Nutrition labels in the UK typically display total fat and saturated fat values, but unsaturated fat isn’t always listed separately.
To estimate unsaturated fat content, subtract saturated fat from total fat. You can also review the ingredient list. Foods containing oils, nuts, seeds, avocados or oily fish are often good sources of unsaturated fats.
References
(1) Harvard T.H. Chan School of Public Health. (2024). Fats and Cholesterol. Retrieved from: https://nutritionsource.hsph.harvard.edu/what-should-you-eat/fats-and-cholesterol/
(2) NHS. (2024). Fat: The Facts. Retrieved from: https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/
(3) NHS. (2024). Eat Less Saturated Fat. Retrieved from: https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/
(4) British Heart Foundation. (2024). Healthy Fats Explained. Retrieved from: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/healthy-fats
(5) Nutraxin. Cardiovascular Effects of Omega-3 Fatty Acids. Retrieved from: https://nutraxin.uk.com/blog/omega-3/cardiovascular-effects-of-omega-3-fatty-acids/
(6) Nutraxin. Understanding Fat-Soluble Vitamins: Essential Nutrients for Health. Retrieved from: https://nutraxin.uk.com/blog/vitamins-minerals/understanding-fat-soluble-vitamins-essential-nutrients-for-health/
