Saturated and Polyunsaturated Fat and Cholesterol Content of Common Foods
Food | Quantity | Saturated Fat, g | Polyunsaturated Fat, g | Cholesterol, mg | Kilocalories |
|---|---|---|---|---|---|
Almonds (roasted, salted, shelled) | 1 ounce | 1.2 | 3.7 | 0 | 170 |
1 cup | 3.0 | 2.7 | 0 | 240 | |
Bacon (cured, cooked) | 2 slices | 2.3 | 0.8 | 17 | 89 |
Beef, lean, choice | 3 ounces | 2.9 | 0.4 | 76 | 175 |
Bread, white | 1 slice | 0.2 | 0.5 | 0 | 77 |
1 tablespoon | 7.3 | 0.4 | 31 | 102 | |
Cheese | |||||
Cheddar | 1 ounce | 5.4 | 0.4 | 28 | 115 |
Cottage, creamed | ½ cup | 1.9 | 0.1 | 19 | 111 |
Cream or spread | 2 tablespoons | 5.9 | 0.4 | 29 | 102 |
Chicken (breast meat, without skin) | 3½ ounces | 1.0 | 0.8 | 84 | 164 |
Coconut (dried, sweetened) | ¼ cup | 7.3 | 0.1 | 0 | 116 |
Canola oil | 1 tablespoon | 1.0 | 3.9 | 0 | 124 |
Coconut oil | 1 tablespoon | 11.2 | 0.2 | 0 | 121 |
Corn oil | 1 tablespoon | 1.8 | 7.4 | 0 | 122 |
Whole, hard-boiled | 1 large | 1.6 | 0.7 | 186 | 78 |
White | 1 large | 0 | 0 | 0 | 17 |
Yolk | 1 large | 1.6 | 0.7 | 184 | 55 |
Fish (fillet or flounder, sole) | 3 ounces | 0.5 | 0.4 | 48 | 73 |
Hamburger (85% lean) | 3 ounces | 5.0 | 0.4 | 75 | 212 |
Ice cream (light) vanilla | ½ cup | 2.2 | 0.2 | 21 | 137 |
Lamb (lean, leg) | 3 ounces | 2.4 | 0.4 | 76 | 162 |
Lard | 1 tablespoon | 5.0 | 1.4 | 12 | 115 |
Liver (beef) | 3½ ounces | 2.9 | 1.1 | 393 | 192 |
Margarine | |||||
Regular (hydrogenated) | 1 tablespoon | 2.4 | 3.0 | 0 | 101 |
Tub | 1 tablespoon | 2.0 | 3.8 | 0 | 101 |
Smart Beat Smart Squeeze | 1 tablespoon | 0.04 | 0.17 | 0 | 7 |
Whole | 1 cup | 4.6 | 0.5 | 24 | 149 |
2% | 1 cup | 3.1 | 0.2 | 20 | 122 |
Skim | 1 cup | 0.1 | 0 | 5 | 83 |
Almond beverage, sweetened | 1 cup | 0 | 0.5 | 0 | 91 |
Soy beverage, fortified | 1 cup | 0.5 | 2.1 | 0 | 104 |
Olive oil | 1 tablespoon | 1.9 | 1.4 | 0 | 119 |
Oysters (eastern, wild-farmed) | 6 medium | 0.4 | 0.4-0.5 | 34-21 | 43-50 |
Pam Cooking Spray | 3-s spray | 0.05 | 0.2 | 0 | 7 |
Peanut oil | 1 tablespoon | 2.3 | 4.3 | 0 | 119 |
Pork (lean, loin) | 3½ ounces | 3.4 | 0.7 | 78 | 202 |
Adapted from American Academy of Pediatrics Committee on Nutrition. Pediatric Nutrition. Kleinman RE, Greer FR, eds. 8th ed. American Academy of Pediatrics; 2020:1617-1622.
