In some ways yes, all types of fat have 9 calories per gram, but nutritionally some are better than others. The basics: The two healthiest types of fat: monounsaturated fat and polyunsaturated. The one type of fat to limit overall intake of is saturated fat. The one type of fat to avoid is trans fat.
Monounsaturated fats: This type of fat has been linked to decreasing fat around the waist, to boosting healthy (HDL) cholesterol levels, which is a good thing for heart health, and to controlling blood sugar levels in people with type 2 diabetes,
Food sources of monounsaturated fat: almonds, pecans, cashews, hazelnuts, macadamia nuts, canola oil, olive oil, peanut oil, and avocado.
Research link: A new study (January 2015) found that when on a diet, those that included avocado daily improved their blood cholesterol levels more than those that followed a diet lower in fat.
Polyunsaturated fats: Popular types of polyunsaturated fats include omega-3 and omega-6 fats. Both omega-3 and omega-6 are linked to positively helping heart health and cholesterol levels. Generally, most people consume plenty of omega-6 fats it is typically the omega-3 foods that need to be an area of focus.
Food sources of omega-3: fatty fish (salmon, mackerel, tuna, herring, and sardines), flax seeds, flax oil, walnuts, hemp seeds, and chia seeds (Pictured left).
Food sources of omega-6: vegetable oil, corn oil, sunflower oil, and soybean oil.
Saturated fats: Generally, saturated fats contribute to increased cholesterol levels and mainly come from animal foods like cheese and red meat. Other sources of saturated fat include tropical oils like coconut and palm oil. It is important to note that it isn't necessary to skip saturated fat all together, rather limit it to about 10-percent of your calories or less per day, for example, if you have 1800 calories per day that would equal 20 grams of saturated fat or less.
Food sources of saturated fat: cheese, butter, whole milk, red meat, coconut oil, and palm oil.
Trans fat: A majority of the trans fat we eat comes from processed foods. On a food label, many nutrition facts panels today will ready "0" grams of trans fats. Although, if you look at the ingredient list, partially hydrogenated oils are listed, which are trans fats. This can happen because if there is less then 0.5 grams of trans fat per serving, federal labeling rules allow the value to round down to "0" grams (See example to the right). Bottom line, the goal is to AVOID trans fat so skip those products too that have partially hydrogenated oil listed in the ingredients!
Food sources of trans fat: mostly from commercially prepared/processed foods like donuts, cakes, and cookies.
Help your heart an place emphasis on monounsaturated fats and omega-3 fats! Keep your saturated fat intake in-check and avoid trans fat all together.