An avocado is considered as a high-fat food, as it contains approximately 30 grams of total fat. One ounce of almonds contains more than 14 grams of fat, also making them a high-fat food. Additionally, olives, flax, sesame seeds and certain fish, such as salmon, are high-fat foods.
Ten olives contain approximately 5 grams of fat, whereas 1 tablespoon of olive oil provides more than 13 grams of concentrated fat derived from olives. The majority of fat in olives and olive oil is monounsaturated and considered heart-healthy. Olive oil can be used as a substitute for types of fats that are higher in saturated fat and considered to be less healthy, such as butter and margarine.
A tablespoon of flax seeds provides more than 4 grams of fat and a tablespoon of sesame seeds contains 3 1/2 grams of fat. Pumpkin seeds contain slightly more fat than flax and sesame seeds, providing 4 1/2 grams of fat per ounce.
Chinook salmon contains almost 9 grams of healthy types of fat per 3-ounce serving. Coho and sockeye salmon contain approximately 5 grams of fat per serving. Tuna, sardines and mackerel also contain high amounts of fats, including monounsaturated and polyunsaturated types of fat. Additionally, a large whole egg contains both monounsaturated and polyunsaturated fats and provides nearly 5 grams of fat.