Top Plant-Based & Allergen-Free Foods Highest in Total Fat (USDA Ranking)

Allergen-free and plant-forward whole foods rich in Total Fat (g per 100g), verified against the Wise Eating USDA Standard Reference catalog. Concentrated energy source required for steroid hormone synthesis, cell membranes, and fat-soluble vitamin absorption.

USDA Leaderboard: Top Plant-Based & Allergen-Free Foods Highest in Total Fat (USDA Ranking)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Fat back, cooked (81.9 g per 100g).

Rank	USDA Food Item	Total Fat / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Fat back, cooked	81.9 g	100%	10.9 g	750 kcal · 2.68g P
#2	Garlic sauce	74 g	94.9%	10.8 g	683 kcal · 1.43g P
#3	Sunflower seeds, plain, unsalted	49.8 g	63.8%	8.56 g	582 kcal · 19.3g P
#4	Sunflower seeds, plain, salted	49.2 g	63.1%	8.56 g	575 kcal · 19.1g P
#5	Pumpkin seeds, unsalted	49 g	62.9%	8.55 g	574 kcal · 29.8g P
#6	Pumpkin seeds, salted	48.5 g	62.1%	8.55 g	567 kcal · 29.5g P
#7	Duck, domesticated, meat and skin, raw	39.3 g	50.4%	9.74 g	404 kcal · 11.5g P
#8	Flax seeds	37.3 g	47.8%	6.84 g	545 kcal · 18g P
#9	Snacks, potato chips, lightly salted	35.4 g	45.4%	6.32 g	560 kcal · 6.72g P
#10	Potato chips, lightly salted	35.3 g	45.3%	6.32 g	559 kcal · 6.71g P
#11	Potato chips, plain	34 g	43.6%	6.39 g	532 kcal · 6.39g P
#12	Potato chips, ruffled, plain	34 g	43.6%	6.39 g	532 kcal · 6.39g P
#13	Snacks, potato chips, plain, salted	34 g	43.6%	6.39 g	532 kcal · 6.39g P
#14	Corn chips, reduced sodium	33.6 g	43.1%	6.13 g	549 kcal · 6.84g P
#15	Goose, domesticated, meat and skin, raw	33.6 g	43.1%	9.06 g	371 kcal · 15.9g P
#16	Banana chips	33.6 g	43.1%	6.47 g	519 kcal · 2.3g P
#17	Corn chips, plain	33.1 g	42.4%	6.19 g	535 kcal · 6.12g P
#18	Snacks, sweet potato chips, unsalted	32.4 g	41.5%	6.08 g	532 kcal · 2.94g P
#19	Potato chips, barbecue flavored	31.1 g	39.8%	6.38 g	487 kcal · 6.51g P
#20	Snacks, potato chips, barbecue-flavor	31.1 g	39.8%	6.38 g	487 kcal · 6.51g P
#21	Chia seeds	30.7 g	39.4%	6.33 g	486 kcal · 16.5g P
#22	Kielbasa, fully cooked, grilled	29.7 g	38.1%	8.81 g	337 kcal · 12.4g P
#23	Kielbasa, fully cooked, unheated	29.6 g	38%	9.12 g	325 kcal · 10.8g P
#24	Kielbasa, fully cooked, pan-fried	29.4 g	37.7%	8.84 g	333 kcal · 12.4g P
#25	Duck, cooked, skin eaten	28.2 g	36.2%	8.4 g	336 kcal · 18.9g P
#26	Duck, roasted, skin eaten	28.2 g	36.2%	8.4 g	336 kcal · 18.9g P
#27	Frankfurter, meat and poultry, cooked, grilled	26.4 g	33.9%	8.75 g	302 kcal · 10.7g P
#28	Frankfurter, meat and poultry, cooked, boiled	26.3 g	33.7%	8.82 g	298 kcal · 10.3g P
#29	Squab, (pigeon), meat and skin, raw	23.8 g	30.5%	8.1 g	294 kcal · 18.5g P
#30	Bologna, meat and poultry	23.8 g	30.5%	8.46 g	281 kcal · 10.3g P
#31	Tostada shells, corn	23.4 g	30%	4.93 g	474 kcal · 6.15g P
#32	Goose, wild, roasted	21.8 g	28%	7.18 g	304 kcal · 25.1g P
#33	Taco shell, corn	21.8 g	27.9%	4.58 g	476 kcal · 6.41g P
#34	Taco shells, baked	21.8 g	27.9%	4.58 g	476 kcal · 6.41g P
#35	Rice bran, crude	20.9 g	26.7%	6.6 g	316 kcal · 13.3g P

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