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Fats and Food Tables

Table 1: A Comparison of Saturated Fat, Total Fat, Cholesterol, Calories, and Sodium in Foods

This table gives the saturated fat, total fat, cholesterol, calories, and sodium for some basic foods. Remember, there are 9 calories in each gram of fat. The foods within each group are ranked from low-to-high saturated fat. Choose most often the foods from the top part of each group; they are lower in saturated fat and cholesterol. The examples are meant to show the difference in fat and cholesterol in select foods.

Product

Saturated Fat (grams)

Cholesterol (mgs)

Total Fat (grams)

Total Calories

Sodium (mgs)

Dairy Foods

Milk (1 cup) ......................................................................................................................................

Skim milk	<1	4	<1	86	126
Buttermilk	1	9	2	99	257
Low fat milk, 1% fat	2	10	3	102	123
Low fat milk, 2% fat	3	18	5	121	122
Whole milk, 3.3% fat	5	33	8	150	120

Yogurt (1 cup) ......................................................................................................................................

Plain yogurt, nonfat	<1	4	<1	127	174
Plain yogurt, low fat	2	14	4	144	160
Plain yogurt, whole milk	5	29	7	139	105

Soft cheeses (1 oz.) ......................................................................................................................................

Pot cheese or uncreamed dry curd cottage cheese, 1/3 cup	<1	3	<1	41	189
Cottage cheese, low fat (1%), 1/2 cup	<1	5	1	82	459
Ricotta, part-skim (1/4 cup)	3	19	5	86	78
Cottage cheese, creamed, 1/2 cup	3	17	5	117	457
Ricotta, whole milk, 1/4 cup	5	32	8	108	52

Hard cheeses (1 oz.) ......................................................................................................................................

Fat free, low cholesterol imitation cheese	<1	1	<1	41	439
Swiss cheese, reduced fat	3	9	4	70	35
Reduced fat and low sodium cheese -- American, cheddar, colby, monterey jack, muenster, or provolone**	3	18	4	71	88
Mozzarella, part-skim	3	16	5	72	132
Reduced fat cheese -- American, cheddar, colby, monterey jack, muenster, provolone, or string cheese**	3	15	5	79	150
Mozzarella	4	22	6	80	106
Swiss	5	26	8	107	74
American processed cheese, pasteurized	6	27	9	106	406
Cheddar	6	30	9	114	176

*The nutrient values shown for these cheeses are averages of the different types and brands.

Eggs

Egg white (1)	0	0	0	17	55
Egg yolk (1)	2	213	5	59	7

Nuts and Seeds (1 ounce -- about 1/4 cup -- unless noted otherwise)

(Note: All nuts and seeds are unsalted)

Almonds	1	0	15	167	3
Sunflower seed kernels, roasted	2	0	14	165	1
Pecans	2	0	19	190	0
English walnuts	2	0	17	182	3
Pistachio nuts	2	0	14	164	2
Peanuts	2	0	14	159	5
Peanut butter, smooth, made with added salt, 2 Tbsp.	3	0	16	190	149
Brazil nuts	5	0	19	186	0

 

Product

Saturated Fat (grams)

Cholesterol (mgs)

Total Fat (grams)

Total Calories

Sodium (mgs)

Breads, Cereals, Pasta, Rice, and Dry Peas and Beans

Breads ......................................................................................................................................

Corn tortilla, 1 (6-7 in. around)	<1	0	<1	56	40
English muffin, 1 muffin	<1	0	1	134	265
Bagel, plain, 1 (3 1/2 in.)	<1	0	1	195	379
Whole wheat bread, 1 slice	<1	0	1	70	149
Hamburger or hotdog bun, plain, 1	<1	0	2	123	241
Croissant, butter, 1 medium (4 1/2 x 4 x 1 3/4 in.)	7	0	12	232	424

Cereals ......................................................................................................................................

Oatmeal, instant, (1 packet, 3/4 cup)	<1	0	2	108	180
Oatmeal, quick, cooked without salt, 1 cup	<1	0	2	145	1
Corn flakes, 1 cup	n/a	0	<1	98	240
Granola, 1/2 cup	3	0	17	298	6

Pasta (1 cup cooked) ......................................................................................................................................

Spaghetti or macaroni	<1	0	1	197	1***
Egg noodles	<1	53	2	212	11***

Grains (1 cup cooked) ......................................................................................................................................

White rice	<1	0	<1	205	1
Brown rice	<1	0	2	216	9

Dry Peas and Beans (1/2 cup cooked) ......................................................................................................................................

Kidney beans, canned, solids, and liquid	<1	0	<1	104	445****
Kidney beans, dry	<1	0	1	112	2
Garbanzo beans/chickpeas, canned, solids, and liquid	<1	0	1	143	359****
Black-eyed peas, canned, solids, and liquid	<1	0	<1	92	359****

*** Pasta cooked without salt. ****Rinsing canned beans and peas with water will reduce the sodium content.

Fruits and Vegetables

Fruit, raw ......................................................................................................................................

Peach, 1	<1	0	<1	37	0
Orange, 1	<1	0	<1	62	0
Apple, 1	<1	0	<1	81	1
Banana, 1	<1	0	<1	105	1
Avocado, 1/6 (or 2 Tbsp.)	<1	0	5	54	4

Vegetable, cooked (1/2 cup) ......................................................................................................................................

Potato	<1	0	<1	68	3
Corn	<1	0	1	89	14
Carrot	<1	0	<1	35	52
Broccoli	<1	0	<1	23	8

National Heart, Blood, and Lung Institute

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