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Fat composition in different foods
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| Food |
Saturated |
Mono-
unsaturated |
Poly-
unsaturated
|
| As weight percent (%) of total fat
|
| Cooking oils
|
| Algal oil[1] |
04 |
92 |
04
|
| Canola[2] |
08 |
64 |
28
|
| Coconut oil |
87 |
13 |
00
|
| Corn oil |
13 |
24 |
59
|
| Cottonseed oil[2] |
27 |
19 |
54
|
| Olive oil[3] |
14 |
73 |
11
|
| Palm kernel oil[2] |
86 |
12 |
02
|
| Palm oil[2] |
51 |
39 |
10
|
| Peanut oil[4] |
17 |
46 |
32
|
| Rice bran oil |
25 |
38 |
37
|
| Safflower oil, high oleic[5] |
06 |
75 |
14
|
| Safflower oil, linoleic[2][6] |
06 |
14 |
75
|
| Soybean oil |
15 |
24 |
58
|
| Sunflower oil[7] |
11 |
20 |
69
|
| Mustard oil |
11 |
59 |
21
|
| Dairy products
|
| Butterfat[2] |
66 |
30 |
04
|
| Cheese, regular |
64 |
29 |
03
|
| Cheese, light |
60 |
30 |
00
|
| Ice cream, gourmet |
62 |
29 |
04
|
| Ice cream, light |
62 |
29 |
04
|
| Milk, whole |
62 |
28 |
04
|
| Milk, 2% |
62 |
30 |
00
|
| *Whipping cream[8] |
66 |
26 |
05
|
| Meats
|
| Beef |
33 |
38 |
05
|
| Ground sirloin |
38 |
44 |
04
|
| Pork chop |
35 |
44 |
08
|
| Ham |
35 |
49 |
16
|
| Chicken breast |
99 |
34 |
21
|
| Chicken |
34 |
23 |
30
|
| Turkey breast |
30 |
20 |
30
|
| Turkey drumstick |
32 |
22 |
30
|
| Fish, orange roughy |
23 |
15 |
46
|
| Salmon |
28 |
33 |
28
|
| Hot dog, beef |
42 |
48 |
05
|
| Hot dog, turkey |
28 |
40 |
22
|
| Burger, fast food |
36 |
44 |
06
|
| Cheeseburger, fast food |
43 |
40 |
07
|
| Breaded chicken sandwich |
20 |
39 |
32
|
| Grilled chicken sandwich |
26 |
42 |
20
|
| Sausage, Polish |
37 |
46 |
11
|
| Sausage, turkey |
28 |
40 |
22
|
| Pizza, sausage |
41 |
32 |
20
|
| Pizza, cheese |
60 |
28 |
05
|
| Nuts
|
| Almonds dry roasted |
09 |
65 |
21
|
| Cashews dry roasted |
20 |
59 |
17
|
| Macadamia dry roasted |
15 |
79 |
02
|
| Peanut dry roasted |
14 |
50 |
31
|
| Pecans dry roasted |
08 |
62 |
25
|
| Flaxseeds, ground |
08 |
23 |
65
|
| Sesame seeds |
14 |
38 |
44
|
| Soybeans |
14 |
22 |
57
|
| Sunflower seeds |
11 |
19 |
66
|
| Walnuts dry roasted |
09 |
23 |
63
|
| Sweets and baked goods
|
| Candy, chocolate bar |
59 |
33 |
03
|
| Candy, fruit chews |
14 |
44 |
38
|
| Cookie, oatmeal raisin |
22 |
47 |
27
|
| Cookie, chocolate chip |
35 |
42 |
18
|
| Cake, yellow |
60 |
25 |
10
|
| Pastry, Danish |
50 |
31 |
14
|
| Fats added during cooking or at the table
|
| Butter, stick |
63 |
29 |
03
|
| Butter, whipped |
62 |
29 |
04
|
| Margarine, stick |
18 |
39 |
39
|
| Margarine, tub |
16 |
33 |
49
|
| Margarine, light tub |
19 |
46 |
33
|
| Lard |
39 |
45 |
11
|
| Shortening |
25 |
45 |
26
|
| Chicken fat |
30 |
45 |
21
|
| Beef fat |
41 |
43 |
03
|
| Goose fat[9] |
33 |
55 |
11
|
| Dressing, blue cheese |
16 |
54 |
25
|
| Dressing, light Italian |
14 |
24 |
58
|
| Other
|
| Egg yolk fat[10]
|
36 |
44 |
16
|
| Avocado[11]
|
16 |
71 |
13
|
| Unless else specified in boxes, then reference is:[12]
|
| * 3% is trans fats
|
References
These references will appear in the article, but this list appears only on this page.
- ↑ "Thrive Culinary Algae Oil". https://www.thrivealgae.com/our-product/.
- ↑ 2.0 2.1 2.2 2.3 2.4 2.5 "Fatty acid composition of fats and oils". Colorado Springs: University of Colorado, Department of Chemistry. http://www.uccs.edu/Documents/danderso/fats_oils.pdf. Retrieved April 8, 2017.
- ↑ "NDL/FNIC Food Composition Database Home Page". United States Department of Agriculture, Agricultural Research Service. http://www.nal.usda.gov/fnic/foodcomp/search/. Retrieved May 21, 2013.
- ↑ "Basic Report: 04042, Oil, peanut, salad or cooking". USDA. http://ndb.nal.usda.gov/ndb/foods/show/634?fg=Fats+and+Oils&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=.
- ↑ "Oil, vegetable safflower, oleic". nutritiondata.com. Condé Nast. http://nutritiondata.self.com/facts/fats-and-oils/574/2.
- ↑ "Oil, vegetable safflower, linoleic". nutritiondata.com. Condé Nast. http://nutritiondata.self.com/facts/fats-and-oils/573/2.
- ↑ "Oil, vegetable, sunflower". nutritiondata.com. Condé Nast. http://nutritiondata.com/facts/fats-and-oils/572/2.
- ↑ USDA Basic Report Cream, fluid, heavy whipping
- ↑ "Nutrition And Health". The Goose Fat Information Service. http://www.goosefat.co.uk/page/nutrition-and-health.
- ↑ "Egg, yolk, raw, fresh". nutritiondata.com. Condé Nast. http://www.nutritiondata.com/facts/dairy-and-egg-products/113/2.
- ↑ "09038, Avocados, raw, California". National Nutrient Database for Standard Reference, Release 26. United States Department of Agriculture, Agricultural Research Service. http://ndb.nal.usda.gov/ndb/foods/show/2235. Retrieved 14 August 2014.
- ↑ "Feinberg School > Nutrition > Nutrition Fact Sheet: Lipids". Northwestern University. Archived from the original on 2011-07-20. https://web.archive.org/web/20110720014201/nuinfo-proto4.northwestern.edu/nutrition/factsheets/lipids.html.
