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“Healthy fats” usually means prioritizing monounsaturated and polyunsaturated fats over saturated and trans fats. Olive oil, nuts, seeds, avocado and fatty fish are common sources, but all fats still provide about 9 calories per gram.
Saturated, monounsaturated and polyunsaturated fats are families of fatty acids with different chemical structures. In practical nutrition, the main distinction is that monounsaturated and polyunsaturated fats are generally favored, while saturated fat is limited and preferably replaced with unsaturated fat.
Nuts are high in calories because they pack a lot of fat into very little water: a 1-ounce serving usually provides about 155–200 calories. That does not make them nutritionally poor; most of their fat is unsaturated, and the same handful also provides protein, fiber, vitamins and minerals.
Nuts are calorie-dense, but that does not mean they automatically cause weight gain. Controlled trials have not found a meaningful increase in body weight when nuts are added to eating patterns; the practical question is how much you eat and what the nuts replace.
Avocado provides about 160 calories per 100 g — roughly three times the calories in an apple or orange by weight. That does not mean avocado automatically causes weight gain; portion size and total energy balance matter.
Avocado contains about 14.7 g fat per 100 g: roughly 9.8 g monounsaturated, 1.8 g polyunsaturated and 2.1 g saturated. Oleic acid is the dominant fatty acid.
Almonds and pistachios lead the tree-nut ranking, but the number that matters in your hand is smaller: a 1-ounce serving gives roughly 6 grams of protein, not the 20-plus grams suggested by a 100-gram table.
Hemp and pumpkin seeds can nearly match chicken breast for protein when everything is compared per 100 grams. The difference shows up on the plate: seed servings are usually around an ounce and provide roughly 5–9 grams.
Yes, vegetables contain protein, but even the standouts usually provide only about 3–4 grams per 100 grams. The useful question is not whether broccoli can imitate chicken, but how much protein it actually adds to a plate.
Lean cooked meats are closer together than most protein rankings make them look: most fall around 27–33 g per 100 g. Cut and cooking water loss can matter as much as the animal itself.