Fat
What it is and what it does
- Dietary fat comes as 'invisible' fat inside plant and animal foods and as 'visible' added fats and cooking oils. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Fats are a concentrated energy source (9 kcal per gram) made up of different fatty acids. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- There are three types of fatty acids in the diet: saturated (SFA), monounsaturated (MUFA) and polyunsaturated (PUFA). (ICMR-NIN. A Brief Note on Nutrient Requirements for Indians, the Recommended Dietary Allowances (RDA) and the Estimated Average Requirements (EAR), ICMR-NIN 2020)
- Two PUFAs, linoleic acid (n-6) and alpha-linolenic acid (n-3), cannot be made by the body and are called essential fatty acids. (ICMR-NIN. A Brief Note on Nutrient Requirements for Indians, the Recommended Dietary Allowances (RDA) and the Estimated Average Requirements (EAR), ICMR-NIN 2020)
- The body depends on food for n-3 and n-6 fatty acids because it cannot make them. (ICMR-NIN. A Brief Note on Nutrient Requirements for Indians, the Recommended Dietary Allowances (RDA) and the Estimated Average Requirements (EAR), ICMR-NIN 2020)
- Essential fatty acids are needed for brain development, controlling inflammation and blood clotting. (MedlinePlus Patient Instructions: Dietary fats explained (review date 7/24/2024))
- Fat stored in fat cells insulates the body and helps keep it warm. (MedlinePlus Patient Instructions: Dietary fats explained (review date 7/24/2024))
- Fats give energy: 9 kcal per gram, more than twice that of carbohydrate or protein (4 kcal per gram). (MedlinePlus Patient Instructions: Dietary fats explained (review date 7/24/2024))
Why it matters
- Some fat is essential in the diet, but too much is harmful. (MedlinePlus Patient Instructions: Dietary fats explained (review date 7/24/2024))
- ICMR-NIN puts the daily need at about 6.6 g of n-6 PUFA and 2.2 g of n-3 PUFA, obtained from nuts, oilseeds and a varied diet. (ICMR-NIN. A Brief Note on Nutrient Requirements for Indians, the Recommended Dietary Allowances (RDA) and the Estimated Average Requirements (EAR), ICMR-NIN 2020)
- ICMR-NIN advises adults to eat at least 20 g of fat a day from food sources. (ICMR-NIN Expert Group. Short Report of Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements - 2020)
- For a 2000 kcal diet, ICMR-NIN advises no more than 27 g of visible fat (cooking oil) a day. (ICMR-NIN. A Brief Note on Nutrient Requirements for Indians, the Recommended Dietary Allowances (RDA) and the Estimated Average Requirements (EAR), ICMR-NIN 2020)
- WHO advises adults to keep total fat at or below 30% of daily energy. (WHO fact sheet: Healthy diet (26 January 2026))
- WHO advises that no more than 10% of energy come from saturated fat and no more than 1% from trans fat. (WHO fact sheet: Healthy diet (26 January 2026))
- ICMR-NIN advises limiting cooking oils and saturated fats (butter, ghee) and avoiding partially hydrogenated vegetable oils (vanaspati). (ICMR-NIN. Dietary Guidelines for Indians 2024)
General information, not medical advice — for your own needs, ask a doctor or dietitian.
How much is needed
| Who | Amount | What the figure is | Whose figure |
|---|---|---|---|
| Adult man, sedentary work | 25 g/day of visible fat | upper limit of visible fat | ICMR-NIN 2020 |
| Adult woman, sedentary work | 20 g/day of visible fat | upper limit of visible fat | ICMR-NIN 2020 |
| Pregnant woman | 30 g/day of visible fat | upper limit of visible fat | ICMR-NIN 2020 |
| Adults | 15-35 % of energy from total fat | acceptable range | ICMR-NIN 2020 |
| Pregnant and lactating women | 20-35 % of energy from total fat | acceptable range | ICMR-NIN 2020 |
| Adults | n-6 PUFA 4-10; n-3 PUFA 0.5-1 (n-6 : n-3 ratio 5-10 : 1) % of energy | acceptable range | ICMR-NIN 2020 |
Sources: ICMR-NIN Nutrient Requirements for Indians 2020 (Short Report)
In every millet and pseudo-cereal, per 100 g raw
| Grain | Amount | Source |
|---|---|---|
| Rajgira (amaranth) | 5.56 g | IFCT A002 |
| Quinoa | 5.5 g | IFCT A009 |
| Bajra (pearl millet) | 5.43 g | IFCT A003 |
| Foxtail millet | 4.3 g | NIN 2007 via ICAR-IIMR |
| Proso millet | 4.22 g | USDA FDC 169702 |
| Little millet | 3.89 g | IFCT A016 |
| Fonio | 3.8 g | FAO WAFCT 2019 |
| Kuttu (buckwheat) | 3.4 g | USDA FDC 170286 |
| Kodo millet | 2.55 g | IFCT A017 |
| Teff | 2.38 g | USDA FDC 169747 |
| Barnyard millet | 2.2 g | NIN 2007 via ICAR-IIMR |
| Ragi (finger millet) | 1.92 g | IFCT A010 |
| Browntop millet | 1.89 g | ICAR-IIMR |
| Jowar (sorghum) | 1.73 g | IFCT A005 |
Each grain has ONE source, named on its page: IFCT = Indian Food Composition Tables 2017 (ICMR-NIN) with its food code; USDA FDC; FAO WAFCT 2019; NIN 2007 via ICAR-IIMR. Values exactly as printed, not converted — tables differ in method, so compare within a source. Published values for the grain, not a laboratory test of our packs.
Absorption and food
- Fat carries the fat-soluble vitamins A, D, E and K and carotenes and helps the body absorb them. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Vegetable oils, butter and ghee are 'visible' fats. (ICMR-NIN. Dietary Guidelines for Indians 2024)