Healthy Sources of Fat for Smoothies – 4 Sources

Fat has always been considered as a bad thing. However, there are two types of fat, good fat and bad fat. These fat types are not equal. Fat for SmoothiesBad fats are saturated and trans fat which when consumed may increase you risk of certain diseases. Then there are good fats which are beneficial to the body for optimal health. Good fats are healthy fats including polyunsaturated fats and monounsaturated fats which may be seen on packaged products as unsaturated fats. If you’re on a weight loss journey this kind of fat speeds up the body’s metabolism and helps the body to burn fat more quickly. Healthy fats are a great addition to your smoothies. Adding healthy fats to your smoothies not only helps to make your smoothies creamier but will help to make them more filling and keep you satisfied for longer. There are a few healthy fat for smoothies to include in your diet. Each fat source will add specific nutrients to your smoothies. When eaten in moderation can be really good for you and aid with weight loss.


This buttery and smooth food is actually considered a fruit.Fat for Smoothies Avocado is commonly used as the base in smoothies as it has a smooth texture and makes smoothies very creamy and thick. Avocado is very high in fat. The kind of fat that keeps your body healthy. This creamy fruit is also a good source of fiber, protein, potassium, vitamins and folate. Avocado supports heart health, fights diabetes, aids in digestion and weight management, reduces cholesterol, prevents cancer and promotes healthy skin, hair and eyes.  Half an avocado weighing 3.5 ounces has around 160 calories and 15 grams of fat. Of the fat content, 1.8 grams are polyunsaturated fat, 10 grams are monounsaturated fat and 2.1 grams are saturated fat. So as you see it’s packed with more healthy fats.

You may use fresh avocado in your smoothies for that thick creaminess or you may use pure food grade avocado oil in you smoothies to reap the many benefits this fruit provides. The supply of healthy fats you’ll get is sure to keep you full and satisfied for longer.


Everything inside a coconut is good for you. Both the coconut water and the coconut meat. Fat for SmoothiesThe coconut water has a light refreshing tropical taste and when consumed travels through the bloodstream and flushes toxins. The coconut water contains less fat than the meat. Coconut water is rich in potassium and also contains electrolytes, calcium, vitamin C and magnesium. Coconut water is known to lower blood pressure, keeps the body hydrated, supports heart health, boosts energy level and detoxifies the body. While the coconut meat is rich in fat, fiber, protein, iron, folate, manganese, potassium and copper. The coconut meats aids in digestion, supports heart and bone health, has antioxidant properties, helps with hair and skin health, supports immune system health, promotes weight loss and helps with the production of red blood cells. The coconut meat from a young coconut is soft and gel like while the meat from a mature coconut is firm and hard.

One 8 ounce cup of pure coconut water is approximately 45 calories and contains 0.4 gram of fat. Of the fat content, 0.4 gram is saturated fat. Coconut water does not contain unsaturated fats. Whereas a cup of coconut meat weighing 80 grams contains about 283 calories and 27 grams of fat. Of which, 0.3 gram is polyunsaturated fat, 1.1 gram is monounsaturated fat and 24 grams are saturated fat. Although the coconut meat contains a lot of saturated fat, which I stated earlier is considered bad fat, its saturated fat is lauric acid. Lauric acid is considered a healthy saturated fat as it’s easily absorb by the body and has a range of health benefits, including improving cholesterol. As you see, the coconut meat is very high in calories and fat so be mindful when using it in your weight loss smoothies.

When choosing a coconut for your smoothies use a young green coconut which will contain more water and soft meat to make your smoothies creamy. Along with the coconut water and meat, you may choose to use coconut oil, coconut butter or coconut milk, which are all by-products of coconut but is processed. If you choose to use coconut butter or coconut oil in your smoothies, remember that these products hardens at colder temperature. So if you refrigerate your smoothies and see solidified coconut fat, don’t be alarmed. Once you’re ready to consume your smoothie, remove from refrigerator, let smoothie settle for a while then stir and enjoy your smoothie.


Nuts contain healthy fats, protein and are very high in fiber. They are good sources of other nutrients such as calcium, magnesium, phosphorus and vitamin E. Fat for SmoothiesWhen nuts are consumed they slowly digest in the stomach so you’ll feel full for a longer time. Most nuts are good for you and promote good health. Nuts can help with weight loss, help with heart health, lower cholesterol, reduce inflammation and are also packed with antioxidants. The most popular nuts used in smoothies are almonds, cashews, peanuts, walnuts, hazelnuts, pecans, Brazil nuts, macadamia nuts and pistachios. The calories and fat content of each mentioned nut is detailed in the table below.

Nuts Calories (per 1 ounce) Fat Content
Almonds 163 Polyunsaturated Fat: 3.4g
Monounsaturated Fat: 9g
Saturated Fat: 1.1g
Cashews 157 Polyunsaturated Fat: 2.2g
Monounsaturated Fat: 7g
Saturated Fat: 2.2g
Peanuts 161 Polyunsaturated Fat: 4.4g
Monounsaturated Fat: 7g
Saturated Fat: 1.9g
Walnuts 185 Polyunsaturated Fat: 13g
Monounsaturated Fat: 2.5g
Saturated Fat: 1.7g
Hazelnuts 178 Polyunsaturated Fat: 2.2g
Monounsaturated Fat: 13g
Saturated Fat: 1.3g
Pecans 196 Polyunsaturated Fat: 6g
Monounsaturated Fat: 12g
Saturated Fat: 1.8g
Brazil Nuts 186 Polyunsaturated Fat: 6g
Monounsaturated Fat: 7g
Saturated Fat: 4.3g
Macadamia Nuts 204 Polyunsaturated Fat: 0.4g
Monounsaturated Fat: 14g
Saturated Fat: 3.4g
Pistachios 159 Polyunsaturated Fat: 3.9g
Monounsaturated Fat: 7g
Saturated Fat: 1.6g

To aid with digestion you may soak nuts before adding them to your smoothies. When buying nuts for your smoothies, choose nuts which aren’t roasted and does not contain any added salt, sugar, flavoring or other preservatives. You may choose to use nut butter as well, this will also make your smoothies creamy. You can also use nut milk as a liquid base. Nuts are calorie dense so be careful with the amount you use in your smoothies, especially if you’re trying to lose weight.


Seeds are good for your health and have high levels of nutrients. They are packed with healthy fats, fiber, protein, vitamins and minerals. Generally, seeds help with heart health, balance blood sugar levels, boost energy, support hair, skin and bone health, support immune system health and have antioxidant properties. Seeds for SmoothiesSome of the most popular seeds used in smoothies are chia seeds, sweet basil seeds, hemp seeds, pumpkin seeds, sesame seeds, flaxseeds, Sacha inchi seeds, and sunflower seeds. These seeds may be added to smoothies as a whole or grounded. However, when they are grounded it is easily digested and your body easily absorb their nutrients. Seeds are also easily digested and absorb by the body when they are soaked in water for some time. Seeds such as chia seeds, flaxseeds and basil seeds, when placed in water forms a jelly-like texture which makes your smoothies creamy, fills you up and curbs your appetite. The table below provides details about each seed calorie and fat content.

Seeds Calories (per 1 ounce) Fat Content
Chia Seeds 138 Polyunsaturated Fat: 7g
Monounsaturated Fat: 0.7g
Saturated Fat: 0.9g
Sweet Basil Seeds 67 Polyunsaturated Fat: 1g
Monounsaturated Fat: 1g
Saturated Fat: 2g
Hemp Seeds 160 Polyunsaturated Fat: 9g
Monounsaturated Fat: 3g
Saturated Fat: 1g
Pumpkin Seeds 126 Polyunsaturated Fat: 2.5g
Monounsaturated Fat: 1.7g
Saturated Fat: 1g
Sesame Seeds 104 Polyunsaturated Fat: 4g
Monounsaturated Fat: 3.4g
Saturated Fat: 1.2g
Flaxseeds 151 Polyunsaturated Fat: 8g
Monounsaturated Fat: 2g
Saturated Fat: 1g
Sacha inchi seeds 170 Polyunsaturated Fat: 10g
Monounsaturated Fat: 2g
Saturated Fat: 2g
Sunflower Seeds 166 Polyunsaturated Fat: 6.8g
Monounsaturated Fat: 5.4g
Saturated Fat: 1.3g

Remember, when shopping for seeds, go organic and avoid seeds with flavoring or any added ingredients. If you forget to add seeds when making your smoothies you can even sprinkle the seeds on your finished smoothies. Consuming too much seeds may cause a laxative effect because of its fiber content so start off using small amounts and gradually increase your intake, if needed.

Remember, not all fats are equal. Healthy fats are packed with nutrients and helps to support optimal health while bad fats may cause or influence health problems. Start including healthy fats in your smoothies today by adding any of the mentioned fat source. Healthy fats help with maintaining the highest quality of life and absorb minerals and fat soluble vitamins such as vitamins A, D, E, and K. When shopping for groceries, ensure that you read the labels of packaged products so that you’re aware of the type of fat in these products before purchasing.  Remember these fat sources are high in calories, so be mindful of the amount you use in your weight loss smoothies. What fats do you use in your smoothies? Share in the comment field below. You may also share your thoughts or ask any questions.


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4 thoughts on “Healthy Sources of Fat for Smoothies – 4 Sources

  1. Hello and thanks for sharing your post on fats for smoothies. What so amazes me is that I did not know that there are healthy fats. I remembered when I thought that all fats were bad but I guess I was wrong. I am sure that many people will find what you have written to be most helpful.

  2. Smoothies are the best! I used to buy them at my health club’s juice bar after working out until I realized how expensive it was at $10 a pop. Now I make mine at home and like the fact I can change it up. You mention avocado which I love but have never put in a smoothie. I’ll have to try that in my next concoction! I often use almond or coconut milk in my smoothies since they’re lower in calories than the nuts.

    1. Yes, smoothies can be really expensive when you buy them from a health juice bar. I, at times do that when I get too busy but still want a smoothie. Avocados help to make good creamy, tasty smoothies, so you will love it.

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