Every fat & oil entry in the Typed food library. Each one is a full page: what it does, stage by stage, and what the evidence says.
- Almond ButterAlmond butter packs healthy fats, vitamin E, and magnesium into a small scoop — but it's easy to eat way more than one serving.
- AlmondsA genuinely good vitamin E source, wrapped in fibre and healthy fat.
- AvocadoMore potassium per serving than a banana — not the food people expect.
- Avocado OilAvocado oil is loaded with heart-healthy fat and vitamin E, but only if the bottle you bought is actually pure avocado oil.
- Beef DrippingFifty-two grams of saturated fat per hundred — seven times canola oil.
- Brazil NutsOne Brazil nut can pack more selenium than you need for the whole day, so a couple of nuts is plenty.
- ButterA real source of vitamin A — and the fat that helps you absorb it from vegetables too.
- Cacao NibsCacao nibs are crushed, unsweetened chocolate beans — full of minerals and a gentle, coffee-like lift, but they're not a sugary treat.
- Canola OilThe lowest saturated fat of any common cooking oil, and it costs the least.
- CashewsOne of the better magnesium sources among common nuts.
- Chia SeedsForms a gel in liquid the same way oat fibre does, only faster.
- Coconut CreamCoconut milk's richer, more concentrated cousin — less water pressed through the coconut flesh means more fat per spoonful.
- Coconut MilkA rich, fatty liquid pressed from coconut flesh — most of its calories come from saturated fat.
- Coconut OilCoconut oil gives quick energy from a small part of its fat, but most of it still raises your cholesterol like butter does.
- Dairy BlendButter softened with vegetable oil — the two versions on the shelf differ only in salt.
- Dark ChocolateThe higher the cacao percentage, generally the more good compounds and the less sugar.
- DressingDressing is mostly oil and salt, and the oil is the part that helps you absorb what is in the salad.
- FatIt came from plants, but it is hard at room temperature, and that is what matters.
- FlaxseedA plant omega-3 source your body converts far less efficiently than fish oil.
- Flaxseed OilFlaxseed oil is a plant-based way to get omega-3 fat, but your body only turns a small part of it into the "active" omega-3s found in fish oil.
- GheeGhee is basically pure butterfat: the milk sugar and milk protein are cooked out, but nearly all the fat, calories, and vitamins A, E, and K stay behind.
- Grapeseed OilSixty-four per cent polyunsaturated — the highest here — and almost no vitamin E to protect it.
- HazelnutsHazelnuts pack heart-healthy fat and a big mineral boost, but they're calorie-dense, so a small handful goes a long way.
- Hemp SeedsHemp seeds are tiny, nutty seeds packed with healthy fats and protein — and no, they can't get you high.
- Macadamia NutsMacadamia nuts are rich in heart-friendly fat, but they're so dense your body takes its time breaking them down.
- Macadamia OilMacadamia oil is mostly heart-friendly fat, but it's not the vitamin E superstar the beauty ads make it out to be.
- Margarine (Polyunsaturated)A fifth of butter’s saturated fat, and one of the better vitamin D sources in the country.
- Margarine SpreadTwo things separate one tub from another: which oil it is made from, and how much water has been whipped into it.
- MayonnaiseTwo-thirds fat — but mostly the unsaturated kind, which changes the story.
- OilAll cooking oils have nearly the same calories. What separates them is the type of fat and whether they survive a hot pan.
- OliveGreen or black is mostly about ripeness — the thing they all share is the salt from curing.
- Olive OilThe fat that helps you absorb the nutrients in everything else on the plate.
- OlivesOlives aren't a low-effort veggie snack — they're a fruit that's salt-cured, so a handful can carry as much sodium as a small bag of chips.
- Palm OilPalm oil is the world's most-used cooking oil, and whether it's "healthy" depends almost entirely on whether it's been refined.
- Peanut ButterPeanut butter is packed with plant fat and protein that keep you full for hours — it's not empty calories.
- Peanut OilThe stir-fry oil, and usually safe in peanut allergy — with one exception that matters.
- PecansPecans are crunchy little bundles of healthy fat and minerals that your body slowly breaks down for steady energy, not a quick sugar rush.
- Pine NutsPine nuts are tiny, buttery seeds packed with minerals — but don't count on them to melt away fat.
- PistachiosOne of the lower-calorie nuts, and unusually good for the eye pigments.
- Poppy SeedsA tiny seed that’s surprisingly rich in calcium and fat, but the serving size keeps its real-world impact modest.
- Pumpkin SeedsOne of the richest everyday food sources of zinc.
- Rice Bran OilThe highest vitamin E of the plain oils, and more saturated fat than most people expect.
- Safflower OilSafflower oil comes in two very different types, so "is it healthy" depends on which bottle you actually bought.
- Sesame OilSesame oil isn't magic, but it's a genuinely different kind of fat thanks to plant compounds most cooking oils don't have.
- Sesame SeedsTiny seeds, big mineral punch — just don't count on all that calcium actually getting into your bones.
- Sunflower OilSunflower oil is one of the richest food sources of vitamin E, but not all bottles labeled "sunflower oil" are the same fat.
- Sunflower SeedsSunflower seeds are a crunchy snack loaded with vitamin E, healthy fat, and minerals — just skip the shells and keep portions modest.
- TahiniTahini is sesame seeds ground into a creamy paste — a good source of calcium, copper, and healthy fats, but your body only absorbs part of that calcium, and sesame itself can trigger allergies.
- Vegan Hard CheeseNought point nine grams of protein per hundred. It is coconut oil and starch shaped like cheese.
- Vegetable Oil (Blended)The label tells you nothing about what is in the bottle.
- Walnut ButterWalnut butter's fat is mostly the good, unsaturated kind, and it's the only nut butter with a real dose of plant omega-3s.
- Walnut OilWalnut oil is a plant-based source of omega-3 fat, but your body only turns a little of it into the same omega-3s found in fish.
- WalnutsThe best plant omega-3 source — though a different type from fish.
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