Healthy Fat Sources Commonly Stocked

Salmon Fillets

Salmon fillets are widely available fresh or frozen in UK supermarkets. Raw salmon contains approximately 2100 kcal per 100g (due to high fat content) and approximately 20g of protein per 100g. Salmon is notable for containing omega-3 fatty acids (EPA and DHA), which represent one type of polyunsaturated fat.

Nutrient	Per 100g (raw)	Per 150g fillet
Energy	208 kcal	312 kcal
Protein	20g	30g
Fat	13g	20g
Omega-3 (EPA+DHA)	2.3g	3.5g

Almonds

Almonds are widely available in UK supermarkets in various packaging sizes. They contain approximately 579 kcal per 100g and approximately 21g of protein per 100g. Almonds are a source of monounsaturated fats and vitamin E, and contain approximately 12.5g of fibre per 100g.

Nutrient	Per 100g	Per 28g serving (handful)
Energy	579 kcal	162 kcal
Protein	21g	6g
Fat	50g	14g
Fibre	12.5g	3.5g

Mixed Seeds

Mixed seeds (sunflower, pumpkin, sesame) are shelf-stable and available in various packaging options in UK supermarkets. Seeds typically contain approximately 500-600 kcal per 100g and are sources of polyunsaturated and monounsaturated fats, along with fibre, protein, and micronutrients.

Seed Type	Energy per 100g	Protein per 100g	Fat per 100g
Sunflower	585 kcal	9g	51g
Pumpkin	541 kcal	19g	45g
Sesame	563 kcal	17g	50g

Olive Oil

Olive oil is a plant-based oil widely available in UK supermarkets in various qualities and packaging sizes. It contains 884 kcal per 100ml (oil has higher caloric density than water-containing foods due to fat content). Olive oil is predominantly monounsaturated fat.

Nutrient	Per 100ml	Per 15ml tablespoon
Energy	884 kcal	119 kcal
Fat (total)	100g	14g
Monounsaturated Fat	73g	10g
Polyunsaturated Fat	11g	1.5g

Fat Composition Overview

Fats are a macronutrient consisting of fatty acids and glycerol. Different types of fat exist: saturated fats, monounsaturated fats, polyunsaturated fats, and trans fats, each with different chemical structures and sources.

Saturated fats are found predominantly in animal products and tropical oils. Monounsaturated fats are found in oils like olive oil and in foods like nuts and avocados. Polyunsaturated fats include omega-3 and omega-6 fatty acids.

All fats provide 9 kcal per gram, making them energy-dense compared to proteins and carbohydrates, which provide 4 kcal per gram. This contributes to the energy density of fat-containing foods.

Portion sizes and preparation methods significantly affect the total energy content of fat-containing foods. Small portions of high-fat foods contribute substantial energy due to their energy density.