Fat-soluble vitamins are essential for optimal health and wellness. Vitamins A, D, E, and K are all fat-soluble, which means they require dietary fat to be absorbed and utilized by the body.

The following 15 delicious fat-soluble foods are not only tasty but offer a variety of essential vitamins and minerals.

1. Avocado

Avocados are famously high in healthy fats, making them an excellent source of fat-soluble vitamins. One medium-sized avocado contains 25% of the recommended daily intake for vitamin K, which is important for blood clotting and bone health.

Avocados are also a good source of vitamin E, which has antioxidant properties.

2. Cheese

Cheese is a flavorful addition to any meal and offers a good dose of fat-soluble vitamins. Hard cheeses like cheddar or Parmesan are particularly high in vitamin K2, which is important for cardiovascular health and calcium utilization.

Cheese is also a good source of vitamin A and vitamin D.

3. Fatty Fish

Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids and offer a good dose of fat-soluble vitamins.

A 3-ounce serving of salmon contains 25% of the daily recommended intake for vitamin D, which is important for bone health and immune function. Fatty fish are also a good source of vitamin A and vitamin K.

4. Eggs

Eggs are a nutritious and versatile food that can be enjoyed in a variety of ways. They are a good source of fat-soluble vitamins, with one large egg containing 10% of the daily recommended intake for vitamin D and 6% for vitamin E.

Eggs are also a good source of vitamin A, vitamin K, and vitamin B12.

5. Dark Chocolate

Dark chocolate is a delicious treat that also offers a variety of health benefits. It is a good source of fat-soluble vitamins, with a 1-ounce serving containing 6% of the daily recommended intake for vitamin A and 9% for vitamin K.

Dark chocolate is also high in antioxidants and may help lower blood pressure and improve heart health.

6. Liver

Liver is a nutrient-dense food that is high in vitamins and minerals. It is a particularly good source of fat-soluble vitamins, with a 3-ounce serving of beef liver containing 536% of the daily recommended intake for vitamin A and 127% for vitamin B12.

Liver is also a good source of vitamin K2 and iron.

7. Butter

Butter is a tasty and versatile fat that can be used in cooking, baking, or as a spread. It is a good source of fat-soluble vitamins, with one tablespoon containing 15% of the daily recommended intake for vitamin A and 2% for vitamin E.

Butter is also a good source of vitamin K2 and provides healthy saturated fats.

8. Cheese Curds

Cheese curds are a popular snack food that is widely enjoyed. They are a good source of fat-soluble vitamins, with a 1-ounce serving of cheddar cheese curds containing 10% of the daily recommended intake for vitamin A and 4% for vitamin K.

Cheese curds are also a good source of calcium and protein.

9. Cod Liver Oil

Cod liver oil is a potent source of fat-soluble vitamins, with one tablespoon containing 200% of the daily recommended intake for vitamin A and 90% for vitamin D. It is sometimes taken as a supplement to support bone health and immune function.

Cod liver oil is also a good source of omega-3 fatty acids.

10. Ghee

Ghee is a type of clarified butter that is often used in Indian cooking. It is a good source of fat-soluble vitamins, with one tablespoon containing 15% of the daily recommended intake for vitamin A and 3% for vitamin E.

Ghee is also rich in healthy fats and is lactose-free, making it a popular choice for those with lactose intolerance.

11. Sunflower Seeds

Sunflower seeds are a popular snack food that is rich in essential vitamins and minerals. They are a good source of fat-soluble vitamins, with a 1-ounce serving containing 14% of the daily recommended intake for vitamin E and 4% for vitamin K.

Sunflower seeds are also high in protein and healthy fats.

12. Sweet Potato

Sweet potatoes are a delicious and nutritious root vegetable that offers a variety of essential vitamins and minerals.

They are a good source of fat-soluble vitamins, with one medium-sized sweet potato containing 438% of the daily recommended intake for vitamin A and 4% for vitamin E. Sweet potatoes are also high in fiber and antioxidants.

13. Olive Oil

Olive oil is a healthy fat that is widely used in cooking and salad dressings. It is a good source of fat-soluble vitamins, with one tablespoon containing 10% of the daily recommended intake for vitamin E.

Olive oil is also rich in healthy monounsaturated fats that may help lower cholesterol levels and reduce inflammation.

14. Whole Milk

Whole milk is a rich and creamy beverage that is a good source of essential vitamins and minerals. It is a good source of fat-soluble vitamins, with one cup containing 9% of the daily recommended intake for vitamin A and 1% for vitamin E.

Whole milk is also high in calcium and protein.

15. Almonds

Almonds are a nutritious and flavorful nut that can be enjoyed as a snack or used as an ingredient in a variety of recipes.

They are a good source of fat-soluble vitamins, with a 1-ounce serving containing 7% of the daily recommended intake for vitamin E. Almonds are also high in healthy fats and protein.