Introduction to Fat

Most people think of fat as ‘bad’, but do you know that our bodies cannot function properly without some fat? Fat function as an energy store, a cushion for vital organs and act as a transport carrier for fat-soluble vitamins – Vitamin A, D, E and K. Fats are also needed for healthy hair and skin! However, fat is a concentrated source of energy – 1g of fat equates to 9 kcal compared to 4 kcal for carbohydrates and proteins, and high intake of fat provide excess calories, leading to weight gain and obesity, thereby increasing the risk of developing chronic diseases like diabetes.

How much fat should I eat?

Based on the Dietary Recommended Allowance in Singapore, the total fat intake should be limited to 25 to 30% of total calorie intake. This equates to 55 to 65g of fat for a person with a 2000kcal diet.

How many types of fat are there?

There are 3 major types of fat – saturated fat, unsaturated fat and trans fat. Each type of fat will be described in detail in future health articles.

Do you know?

Look out for the Healthier Oil Label issued by Health Promotion Board across our outlets!

Reference: (2018). Getting the Fats Right!. [online] Available at:!

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