Fat comes in the form of saturated and unsaturated. There are actually two types of unsaturated fat--poly and mono. Saturated fats are usually of animal origin and vegetable fats are generally unsaturated according to Vegetarian Society. If you are watching your weight, be advised of the highest fat vegetarian foods, as they are also high in calories. This doesn't mean they are unhealthy. Just be aware that excess calories lead to excess pounds.
Nuts
Nuts, such as almonds, pecans, cashews, macadamias and pistachios are high-fat foods that are also high in protein, fiber and calories. They also have a low amount of carbs and offer health benefits to the body. Walnuts for example, have been reported to lower total cholesterol and triglycerides in people with high cholesterol levels according to the University of Maryland Medical Center. Macadamias rank among the highest in fat content with 34 g per 1/3 cup.
Peanuts are often classified as nuts, but they are actually legumes, due to their pods. They are also high in fat.
Seeds
Seeds have a similar profile to that of nuts. They are high in fat, protein, fiber and calories and low in carbs. Sunflower seeds, pumpkin seeds, sesame seeds, hemp seeds and flax seeds are examples. They all have about 13 g of fat per oz.
Avocados
Avocados are particularity high in monounsaturated fat. They are also high in fiber, protein and calories and low in carbs. A medium size avocado has approximately 30 g of fat, 13 g of fiber and 4 g of protein. Only 4 g of the fat is saturated.
Oils
Oils, which are mixed into salads, spread over vegetables and used to cook with, are high in fat, low in carbs and low in protein. Olive, canola, safflower, hemp, sunflower and flax oil are examples. They all contain approximately 14 g of fat per tbsp.
Dairy Products
Dairy products, in their regular form, are all high in fat. Milk, cheese, butter, cottage cheese, cream and cream cheese are examples. They are also high in protein and calcium, and they have a moderate amount of carbs. These foods are acceptable with the ovo-lacto vegetarian diet.
Eggs
Eggs are complete proteins that are high in fat and cholesterol and low in carbs. These also fall into the ovo-lacto category. A single, large egg has over 5 g of fat.
Coconut
Coconut meat is high in fat, fiber and calories, and low in carbs. It is often used for shakes and in the creation of desserts. One oz. of shredded coconut meat contains almost 10 g of fat and 100 calories.
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