Fat Content Of Common Foods

Virtually all the foods that contain fat have a mixture of the different types of fat but some contain higher concentrations than others.

Saturated fat is the predominant fat in meat and dairy products, as well as some tropical oils, like coconut oil and palm oil, for example. Trans fat is prevalent in items like cakes, cookies, doughnuts, muffins, crackers, chips, French fries, stick margarine, and shortening. Trans fat also occurs naturally in beef, lamb, and dairy products but it’s in small amounts and generally not a health concern in that form. Monounsaturated and polyunsaturated fat can both be found in an assortment of fish and seafood and plant-based products.

In the accompanying tables are some of the healthiest fat sources to choose from.

FRUITS

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	SERVING	FAT (g)
Avocados	1 oz	4
Sea Buckthorn	60g	2

NUTS

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	SERVING	FAT (g)
Almonds	¼ cup	14
Brazil Nuts	¼ cup	19
Cashews	¼ cup	12
Hazelnuts	¼ cup	17
Macadamia Nuts	¼ cup	21
Peanuts	¼ cup	14
Pecans	¼ cup	20
Pine Nuts	¼ cup	19
Pistachios	¼ cup	13
Walnuts	¼ cup	18

NUT BUTTERS

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	SERVING	FAT (g)
Almond Butter	1 tbsp	9
Cashew Butter	1 tbsp	8
Peanut Butter	1 tbsp	8

SEEDS

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	SERVING	FAT (g)
Chia Seeds	¼ cup	13
Flaxseeds	¼ cup	13
Hemp Seeds	¼ cup	15
Pumpkin Seeds	¼ cup	16
Sesame Seeds	¼ cup	20
Sunflower Seeds	¼ cup	19
Tahini	¼ cup	16

SOY

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	SERVING	FAT (g)
Soy Beans	½ cup	8
Tofu, Extra Firm	3 oz	5
Tofu, Firm	3 oz	4
Tofu, Silken	3 oz	2
Tofu, Soft	3 oz	4

FISH

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	SERVING	FAT (g)
Anchovies	4 oz	6
Herring	4 oz	15
Mackerel	4 oz	28
Salmon, Atlantic	4 oz	15
Sardines, Canned	4 oz	14
Trout	4 oz	7
Tuna, Albacore	4 oz	3

SEAFOOD

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	SERVING	FAT (g)
Mussels, Blue	4 oz	5
Oysters, Pacific	4 oz	3
Scallops	4 oz	1

OILS

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	SERVING	FAT (g)
Algal Oil	1 tbsp	14
Avocado Oil	1 tbsp	14
Canola Oil	1 tbsp	14
Coconut Oil	1 tbsp	14
Corn Oil	1 tbsp	14
Flaxseed Oil	1 tbsp	14
Grapeseed Oil	1 tbsp	14
Macadamia Oil	1 tbsp	14
MCT Oil	1 tbsp	14
Mustard Seed Oil	1 tbsp	14
Olive Oil	1 tbsp	14
Rapeseed Oil	1 tbsp	14
Safflower Oil	1 tbsp	14
Sesame Oil	1 tbsp	14
Soybean Oil	1 tbsp	14
Sunflower Oil	1 tbsp	14

DAIRY

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	SERVING	FAT (g)
Cheese, American	1 oz	6
Cheese, Blue	1 oz	8
Cheese, Cheddar	1 oz	9
Cheese, Feta	1 oz	7
Cheese, Mozzarella	1 oz	5
Cheese, Provolone	1 oz	7
Cheese, Swiss	1 oz	6
Dark Chocolate	1 oz	12
Milk, Whole	250 mL	8
Yogurt, Full Fat	6 oz	6

OTHER

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	SERVING	FAT (g)
Egg, Whole	1 large	5
Egg, Yolk	17g	5

Author
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Monster Longe

Monster Longe is a personal trainer and online coach in San Diego. He's helped hundreds of people lose weight, build muscle, and become more attractive to their loved one so they don't have as strong of a desire to cheat on them anymore. When not working with clients or making content that's easy to read, understand, and apply to everyday life, he enjoys making fun of Drake and people who like the guy.

Fat Content Of Common Foods

FRUITS

NUTS

NUT BUTTERS

SEEDS

SOY

FISH

SEAFOOD

OILS

DAIRY

OTHER

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