Best Keto Fats & Oils: Healthy Cooking Alternatives for Low-Carb
Master keto cooking with the best fats and oils. From MCT oil for rapid ketosis to avocado oil for high-heat cooking, discover which fats optimize your ketogenic lifestyle.
Fat is the cornerstone of the ketogenic diet, comprising 70-80% of your daily calories. Choosing the right fats and oils isn't just about staying in ketosis—it's about optimizing your health, enhancing flavors, and ensuring your cooking success.
This comprehensive guide covers the best keto-friendly fats and oils, their unique properties, cooking applications, and how to maximize their benefits for your ketogenic lifestyle.
Best Keto Fats & Oils Comparison
MCT Oil
0gRapid ketone production
Pros:
- Instant energy
- Boosts ketones
💡 Pro Tip:
Start with 1 tsp and gradually increase. Best consumed on empty stomach.
Avocado Oil
0gHigh in monounsaturated fats
Pros:
- Highest smoke point
- Heart healthy
💡 Pro Tip:
Perfect for searing meats and roasting vegetables. Choose cold-pressed varieties.
Grass-Fed Butter
0gContains CLA and vitamin K2
Pros:
- Rich flavor
- Natural
💡 Pro Tip:
Use clarified butter (ghee) for higher smoke point cooking.
Coconut Oil
0gContains medium-chain triglycerides
Pros:
- Stable fat
- Natural antimicrobial
💡 Pro Tip:
Use refined for neutral flavor, virgin for coconut taste in desserts.
Olive Oil (Extra Virgin)
0gHigh in antioxidants
Pros:
- Heart healthy
- Antioxidant rich
💡 Pro Tip:
Reserve for low-heat cooking and dressings. Look for harvest date on bottle.
Ghee (Clarified Butter)
0gLactose-free, rich in butyrate
Pros:
- Very high smoke point
- Lactose-free
💡 Pro Tip:
Perfect for high-heat cooking. Can be stored at room temperature.
Keto Cooking Applications
Bulletproof Coffee
MCT Oil + Grass-Fed ButterAmount
1 tbsp MCT oil + 1 tbsp butter
Technique
Blend thoroughly for creamy texture. Start with less MCT oil if new to keto.
Benefits
Sustained energy, appetite control, ketone boost
High-Heat Searing
Avocado Oil or GheeAmount
1-2 tbsp for pan
Technique
Let oil heat until shimmering before adding food. Don't overcrowd pan.
Benefits
Perfect sear, no burning, neutral flavor
Salad Dressings
Extra Virgin Olive OilAmount
3:1 ratio oil to acid
Technique
Whisk in acid slowly for emulsion. Add mustard for stability.
Benefits
Heart healthy, antioxidants, flavor enhancement
Baking & Desserts
Coconut Oil or ButterAmount
1:1 replacement for other fats
Technique
Melt coconut oil if recipe calls for liquid fat. Room temp for creaming.
Benefits
Great texture, natural sweetness, stable results
Roasting Vegetables
Avocado OilAmount
1-2 tbsp per sheet pan
Technique
Toss vegetables evenly. Single layer for best browning.
Benefits
High heat stability, enhances flavors, healthy choice
Fat Bombs
Coconut Oil + MCT OilAmount
½ cup coconut oil + 2 tbsp MCT
Technique
Melt together, add flavoring, refrigerate in molds.
Benefits
Portable energy, ketone production, appetite control
Smoke Point Reference Guide
Choose Your Fat by Cooking Temperature
Low Heat (Under 350°F)
Extra Virgin Olive Oil, Butter, Coconut Oil
Medium Heat (350-450°F)
Coconut Oil, Regular Olive Oil, Butter
High Heat (450°F+)
Avocado Oil, Ghee
Frequently Asked Questions
How much fat should I eat on keto?
On a ketogenic diet, aim for 70-80% of your calories from fat. For a 2000-calorie diet, that's about 155-178 grams of fat per day. Focus on quality fats like those listed in this guide rather than processed oils.
Is MCT oil necessary for keto?
MCT oil isn't necessary but can be helpful, especially when starting keto. It provides quick energy, boosts ketone production, and can help with appetite control. Start with 1 teaspoon to avoid digestive upset.
Can I use vegetable oils on keto?
While technically zero-carb, processed vegetable oils (corn, soybean, canola) are high in inflammatory omega-6 fatty acids. Stick to the healthier options listed in this guide for optimal keto benefits.
How do I store keto fats properly?
Store oils in cool, dark places away from heat and light. Coconut oil can be stored at room temperature. Refrigerate butter and opened bottles of delicate oils like extra virgin olive oil. Ghee can be stored at room temperature.