When following a ketogenic diet, it’s common to eat a higher fat intake than on a standard diet. Some sources recommend getting 60-75% of your total daily calories from fat. With such a high fat intake, is 100 grams of fat per day too much?
The answer depends on a few factors:
Your total calorie intake
To determine if 100 grams of fat is too much, you need to look at it in the context of your total calorie intake for the day. Here’s a breakdown:
| Calories per day | 100 grams of fat is |
| 1,200 | Too high (83% of calories) |
| 1,500 | Borderline high (67% of calories) |
| 2,000 | OK (50% of calories) |
As you can see, at lower calorie intakes like 1,200-1,500 calories, getting 100 grams of fat would provide a very high percentage of your total calories for the day.
But at higher calorie intakes like 2,000 calories, 100 grams of fat is a more moderate 50% of total calories. This is within the recommended range on keto of getting 60-75% of calories from fat.
Your body size and composition
In addition to total calorie intake, your individual body size and composition can impact how much fat is appropriate on keto.
For example, someone who is very active or who has more muscle mass can often tolerate more fat than someone more sedentary. Larger, taller individuals may also require more fat than petite individuals.
As a general guideline, here are some recommendations on fat intake based on body size:
| Body Size | Recommended Fat Intake |
| Petite female | Around 0.4-0.5 grams per pound of body weight |
| Average male | Around 0.5-0.6 grams per pound |
| Larger male | Around 0.6-0.7 grams per pound |
To determine your specific needs, divide your goal fat grams by your current body weight. Then adjust up or down as needed based on your individual metabolism and activity levels.
Types of fats you’re eating
All fats are not created equal when it comes to health effects. The types of fats you get those 100 grams from can make a difference.
On keto, focus on getting most of your fats from:
- Monounsaturated fats like olive oil, avocado oil, and nut oils
- Polyunsaturated fats like fatty fish, chia seeds, walnuts, and flaxseeds
- Saturated fats like coconut oil, butter, and ghee
Limit fats that may be inflammatory like:
- Processed seed oils like soybean, cottonseed, and canola
- Fried foods and hydrogenated fats
- Excess omega-6 fats like vegetable oils
Focusing on anti-inflammatory fats can allow more flexibility with total fat intake.
Your macros and calories from other sources
To determine if 100 grams of fat is too much for you, also consider your intake of protein and carbs.
On keto, protein intake is important to support metabolic rate and preserve muscle mass. The standard recommendation is 0.6-0.8 grams of protein per pound of body weight.
Carbs should be kept very low, around 5-10% of total calories. This induces ketosis and has therapeutic effects.
Here’s an example breakdown of macros for someone eating 2,000 calories per day on keto:
| Macronutrient | Grams | Calories | Percentage of Calories |
| Fat | 100g | 900 | 45% |
| Protein | 150g | 600 | 30% |
| Carbs | 25g | 100 | 5% |
As you can see, adequate protein and low carbs decreases the percentage of calories needed from fats. This may allow more flexibility with fat intake.
Your health goals
The optimal fat intake also depends on your specific health goals on a ketogenic diet.
For example, therapeutic keto for conditions like epilepsy or cancer often requires a higher fat to carb + protein ratio, like 4:1. This may require more fat.
But for goals like weight loss or diabetes management, a slightly lower fat intake around 60-70% of calories may also be effective.
If you’re following keto for general health, you have more flexibility to adjust fat intake based on your individual response.
Signs you’re eating too much fat
Here are a few signs that your fat intake may be too high on keto:
- Fatigue or low energy
- Brain fog
- Digestive issues
- Bad breath
- Itchy skin or rash
- Weight loss stalls
If you experience these symptoms, try reducing your fat intake slightly and see if it helps. Eating too much fat can overload the body and cause these types of reactions in sensitive individuals.
Foods to eat on keto for fat
Here are some examples of foods you can eat on keto to help meet a daily fat intake around 100 grams:
Fats and Oils
- Butter or ghee – 14g fat in 1 tbsp
- Coconut oil – 14g in 1 tbsp
- Olive oil – 14g in 1 tbsp
- Avocado oil – 14g in 1 tbsp
- Nuts and seeds like almonds, macadamias, chia, and flax
Meats
- Fatty fish like salmon – 13g in half fillet
- Steak with marbling – 13g in 8oz
- Chicken thighs with skin – 10g for 1 thigh
- Beef – 7g per ounce of 80% lean
Dairy
- Cheese – 7g in 1oz cheddar
- Full fat Greek yogurt – 11g per 6oz
- Heavy whipping cream – 5g per tbsp
Other
- Avocados – 15g in half fruit
- Fat bombs or smoothies
- Nuts, seeds, nut butters
- Coconut, coconut milk
- Dark chocolate (at least 70%)
Sample menu with 100g of fat
Here is a sample keto menu providing around 100g of fat:
Breakfast:
- 3 eggs scrambled in 1 tbsp butter – 18g fat
- 2 strips bacon – 10g fat
- 1/2 avocado – 8g fat
- 1/2 cup full fat Greek yogurt – 6g fat
Lunch:
- Tuna salad made with 2 tbsp mayo – 14g fat
- 10 nuts – 5g fat
- 1 oz cheese – 7g fat
- 1 tbsp olive oil dressing – 14g fat
Dinner:
- 6oz salmon cooked in 1 tsp oil – 15g fat
- 2 cups greens with 2 tbsp dressing – 14g fat
- 1/4 cup coconut cream – 5g fat
Total: Around 106g fat
Should you eat less than 100g of fat on keto?
For some people, eating slightly less than 100 grams of fat may be optimal on keto:
- Petite females with lower calorie needs
- Very sedentary individuals
- People who experience side effects eating higher fat
- Presence of gallbladder issues or digestive problems
Aim for 0.4-0.5 grams of fat per pound of body weight if:
- You need a higher protein intake due to muscle mass
- You feel better with slightly more carbs
- You have high cholesterol or heart disease risk
Eating a bit less fat can also help promote weight loss if needed.
Should you eat more than 100g of fat on keto?
Here are some instances where more than 100 grams of fat may be beneficial on keto:
- Following keto for therapeutic use like epilepsy
- Very large or muscular individuals with higher calorie needs
- Active individuals burning a lot of calories
- People who feel best with highest fat ratio, around 60-75% of calories
Aim for 0.6-0.8g of fat per pound of body weight if:
- You are very active and require more energy
- You need to gain weight on keto
- You don’t feel satisfied eating less fat
Monitor your response eating higher fat. Limit side effects by choosing healthy fat sources.
Final verdict on 100g of fat on keto
Based on the evidence, here are some final recommendations on whether 100 grams of fat per day is too much on keto:
- At 2,000+ calories, 100g is likely fine for most if eating low carb and adequate protein.
- At lower calories like 1,200-1,500, aim for around 0.5g fat per pound of body weight instead.
- Focus on getting fats from healthy sources like oils, fish, nuts, seeds, avocados.
- Adjust up or down based on activity, body size, carb intake, and health goals.
- Monitor energy, hunger, and other signs you may be eating too much or too little fat.
- Be flexible based on how you feel and what helps you achieve individual keto goals.
Rather than one-size-fits-all recommendation, optimal fat intake depends on the individual. Try 100g as a starting point, monitor your response, and adjust accordingly for your needs.
The bottom line
Is 100 grams of fat too much on keto? It can be for petite, sedentary individuals or at low calorie intakes. But at higher calories and with more activity, 100g is likely a healthy amount for most if eating low carb and adequate protein. Pay attention to your individual response and adjust up or down as needed to feel your best and meet your goals on keto.
