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 Weight Control 
Infocenter

Holistic-online.com

 

Fat Content of Foods

To find out how many grams of fat are present in the specific foods you eat every day, check the labels. Here are fat contents of common foods.

For More Information on Specific Foods: Please see Holisticonline.com Nutrition Infocenter.

FoodPortionFat (g.)

Breads and Bread Products

Breads

Italian1 slice0
Pita10.6
Cracked-wheat1 slice0.9
Mixed-grain1 slice0.9
Rye1 slice0.9
White1 slice1.0
Pumpernickel1 slice1.1
Whole-wheat1 slice1.1
Oat bran1 slice1.2
French1 slice1.4

Crackers

Rye wafer10
Whole-wheat, low-sodium10
Rye snack10.4
Wheat snack10.4
Graham11.3

French toast

Frozen1 slice5.0
Homemade1 slice6.7

Muffins

English11.1
Oat bran, with raisins1 small3.0
Blueberry1 small4.0
Corn1 small4.0
Bran1 small5.1

Pancakes and waffles

Waffles, frozen2 (2.5 oz.
each)
7.0
Plain pancakes4 (4")7.6
Buckwheat pancakes4 small8.0

Rolls and biscuits

Brown-and-serve roll12.0
Hard roll12.0
Hamburger/
hot dog bun
12.1
Biscuit1 small5.1

Others

Melba toast1 piece0
Matzo1 piece0.3
Rice cake10.3
Corn tortilla11.1
Bagel11.4
Taco shell12.2

Cereals

Wheat flakes1 cup0
Corn squares1 cup0.1
Puffed rice1 cup0.1
Puffed wheat1 cup0.1
Farina1 cup0.2
Shredded wheat1 biscuit0.3
Bran flakes1 cup0.7
Cornflakes1 cup0.7
Wheat germ,
toasted
1 Tbsp.0.8
Raisin bran1 cup1.0
Bran squares1 cup1.4
Oat rings1 cup1.5
Oatmeal, instant1 pkg.1.7
Oatmeal, cooked1 cup2.4
Wheat germ, toasted1/2 cup6.1
Granola1 cup33.1

Condiments

Horseradish1 Tbsp.0
Soy sauce,
low-sodium
1 Tbsp.0
Teriyaki sauce1 Tbsp.0
Worcestershire sauce1 Tbsp.0
Cranberry sauce1/4 cup0.1
Dill pickle1 med.0.1
Ketchup1 Tbsp.0.1
Sweet pickle1 small0.1
Sweet relish1 Tbsp.0.1
Tamari1 Tbsp.0.1
Yellow mustard1 Tbsp.0.6
Brown mustard1 Tbsp.1.0
Green olives52.9
Tartar sauce1 Tbsp.8.0

Dairy Products and Eggs

Cheeses

Yogurt cheese1 oz.0.6
Cottage cheese,
1% fat
1/2 cup1.2
Parmesan, grated1 Tbsp.1.5
American, singles1 oz.2.0
Swiss, diet1 oz.2.0
Mozzarella,
skim-milk
1 oz.4.5
Cottage cheese, 4% fat1/2 cup4.7
Blue cheese1 oz.4.9
Ricotta, part-skim1/4 cup4.9
Feta1 oz.6.0
Monterey Jack, light1 oz.6.0
Mozzarella,
whole milk
1 oz.6.1
Swiss1 oz.7.8
Brie1 oz.7.9
Ricotta, whole-milk1/4 cup8.0
Monterey Jack1 oz.8.6
American, processed1 oz.8.8
Colby1 oz.9.1
Cheddar1 oz.9.4
Cream cheese, regular1 oz.9.9

Eggs

White only, raw, large 1 0
Whole, raw, large 1 5.0

Milk and cream

Evaporated skim1/2 cup0.3
Skim1 cup0.4
Nondairy whipped topping, frozen1 Tbsp.0.9
Nondairy creamer1 Tbsp.1.0
Half-and-half1 Tbsp.1.7
Buttermilk1 cup2.2
Low-fat, 1%1 cup2.6
Sour cream, imitation1 Tbsp.2.6
Cream, light1 Tbsp.2.9
Sour cream, cultured1 Tbsp.3.0
Low-fat, 2%1 cup4.7
Cream, heavy, whipping1 Tbsp.5.5
Whole, 3.3%1 cup8.2
Evaporated whole1/2 cup9.6

Yogurt

Plain, nonfat1 cup0.4
Plain, low-fat1 cup3.5
Plain, whole1 cup7.4

Desserts and Snacks

Cakes

Angel food Cake (2 oz.)1 slice0.1
Sponge Cake1 slice3.1
Strawberry shortcake1 slice8.9
Pound Cake (1 oz.)1 slice9.0
White Cake, with chocolate icing1 slice11.0

Candies

Chocolate fudge, plain1 oz.2.9
Milk chocolate, with almonds1 oz.10.1
Milk chocolate, with peanuts1 oz.10.8

Cookies and brownies

Gingersnap10.6
Vanilla wafer10.9
Fig bar11.0
Chocolate chip12.2
Chocolate/vanilla sandwich12.3
Brownie, with chocolate icing15.0

Cupcakes

No icing13.0
Devil's food, with icing14.0
Chocolate, with icing15.0

Doughnuts

Plain 1 (2 oz.) 10.8

Frozen desserts

Fruit-flavored frozen yogurt1/2 cup1.0
Orange sherbet1/2 cup1.9
Vanilla ice milk1/2 cup2.8
Vanilla ice cream1/2 cup7.2
Vanilla ice cream, premium1/2 cup11.9

Pastries

Apple turnover1 oz.4.7
Eclair, with custard and icing113.6
Cheesecake1 slice16.3

Pies

Apple1 slice13.1
Custard1 slice14.0
Blueberry1 slice15.0
Chocolate cream1 slice15.1
Pecan1 slice27.0

Pudding and gelatin

Gelatin1/2 cup0
Vanilla pudding, sugar-free, 2% milk1/2 cup1.2
Chocolate pudding, sugar-free, 2% milk1/2 cup1.9
Chocolate pudding1/2 cup4.0
Tapioca pudding1/2 cup4.0
Rice pudding, with raisins1/2 cup4.1
Vanilla pudding1/2 cup5.0
Custard, baked1/2 cup7.5

Dips and Dressings

Dips

Clam, garlic or French onion1 Tbsp.2.0
Guacamole1 Tbsp.2.0
Jalapeño or green onion1 Tbsp.2.0
Bacon and horseradish1 Tbsp.2.5

Dressings

Italian, no oil1 Tbsp.0
Sweet-and-sour1 Tbsp.0.3
Blue cheese, low-fat1 Tbsp.0.9
French, low-calorie1 Tbsp.0.9
Italian, low-calorie1 Tbsp.1.5
Mayonnaise-style1 Tbsp.5.2
French1 Tbsp.6.0
Ranch-style1 Tbsp.6.0
Italian, regular1 Tbsp.7.1
Blue cheese1 Tbsp.7.6
Russian1 Tbsp.7.6
Vinegar and oil1 Tbsp.8.0
Thousand Island1 Tbsp.8.1

Fats and Oils

Butter

Whipped 1 tsp. 2.4
Regular 1 tsp. 3.8

Margarine

Corn oil, diet1 tsp.1.9
Whipped1 tsp.2.7
Corn oil, stick1 tsp.3.8
Corn or safflower oil, soft1 tsp.3.8

Mayonnaise

Low-calorie1 tsp.1.3
Regular1 tsp.3.7

Oils

Olive1 tsp.4.5
Vegetable1 tsp.4.5

Fruits and Juices

Dried fruits

Dates 1/2 cup 0.4
Prunes 1/2 cup 0.4
Raisins 1/2 cup 0.4
Figs 1/2 cup 1.2

Fresh fruits

Grapefruit 1/2 med. 0.1
Grapes 10 0.1
Peach1 med.0.1
Casaba melon, cubed1 cup0.2
Figs2 small0.2
Honeydew melon, cubed1 cup0.2
Orange, all varieties1 med.0.2
Papaya, cubed1 cup0.2
Kiwifruit1 med.0.3
Apricots3 med.0.4
Cantaloupe, cubed1 cup0.4
Apple, with peel1 med.0.5
Banana1 med.0.6
Blueberries1 cup0.6
Mango1 med.0.6
Nectarine1 med.0.6
Strawberries1 cup0.6
Bartlett pear1 med.0.7
Pineapple, cubed1 cup0.7
Raspberries1 cup0.7
Sweet cherries100.7
Watermelon, cubed1 cup0.7
Plums2 med.0.8
Florida avocado1 med.15.4
California avocado1 med.30.0

Juices

Cranberry1 cup0.1
Prune1 cup0.1
Grape1 cup0.2
Apple1 cup0.3
Orange1 cup0.5

Gravies and Sauces

Gravies

Beef, canned1/4 cup1.2
Turkey, canned1/4 cup1.2
Mushroom1/4 cup1.6
Chicken, canned1/4 cup3.6

Sauces

Chili1/4 cup0
Tomato, canned1/4 cup0.1
Barbecue1/4 cup1.2
Taco, canned1/4 cup1.4
Marinara, canned1/4 cup2.1
Spaghetti, canned1/4 cup3.0
White, thin1/4 cup4.9
White, medium1/4 cup7.8
White, thick1/4 cup10.6
White, very thick1/4 cup13.5

Legumes

Beans

Mung, sprouted1 cup0.2
Lima, boiled1 cup0.5
Navy, cooked1 cup1.0
Red kidney, canned1 cup1.0
White, small, boiled1 cup1.2
Refried1 cup2.7
Garbanzo, canned1 cup4.6

Others

Lentils, boiled1 cup0.7
Peas, split, dried, cooked1 cup1.0

Meats

Beef

Bottom roast, lean3.5 oz.9.6
Arm pot roast3.5 oz.9.9
Rib roast, lean3.5 oz.13.7
Blade pot roast3.5 oz.15.2
Hamburger, extra lean3.5 oz.16.0
Hamburger, lean3.5 oz.18.4
Salami3.5 oz.19.9

Lamb

Rib chop, lean, broiled17.4
Leg, lean, roasted3.5 oz.7.7
Shoulder, lean, roasted3.5 oz.10.7

Pork

Canadian bacon1 slice2.0
Tenderloin roast, lean3.5 oz.4.8
Ham, extra lean3.5 oz.5.5
Ham roast3.5 oz.8.9
Loin roast, lean3.5 oz.13.5
Shoulder roast3.5 oz.14.9
Chop, lean, broiled3.5 oz.15.2
Italian sausage links (3.5 oz.)11/217.2
Bologna (3.5 oz.)4 slices19.7
Loin roast, lean and fat3.5 oz.21.5
Chop, lean and fat, broiled3.5 oz.27.0
Sausage patties (3.5 oz.)430.9
Sausage links (3.5 oz.)832.4
Veal
Shoulder and
arm roast, lean
3.5 oz.5.8
Rib, lean, braised3.5 oz.7.8

Pastas and Grains

Pastas

Whole-wheat macaroni, cooked1 cup0.8
Spaghetti, cooked1 cup1.0
Spinach pasta, cooked1 cup1.3
Egg noodles, cooked1 cup2.0
Chow mein noodles1 cup11.0

Grains

White rice, cooked1 cup0
Bulgur, cooked1 cup0.4
Brown rice, cooked1 cup1.8
Spanish rice, cooked1 cup4.2

Poultry

Chicken

Breast, no skin, roasted3.5 oz.3.5
Thigh, no skin, roasted1 small5.7
Chicken roll, light meat3.5 oz.7.3
Breast, with skin, roasted3.5 oz.7.8
Leg, no skin, roasted3.5 oz.8.0
Leg, no skin, stewed3.5 oz.8.1
Breast, floured, fried3.5 oz.8.8
Thigh, floured, fried1 small9.2
Breast, batter-fried3.5 oz.13.1
Leg, roasted1 small15.4
Dark meat, with skin, roasted3.5 oz.15.8
Salad3.5 oz.17.5

Duck

No skin, roasted3.5 oz.11.1
With skin, roasted3.5 oz.28.2

Goose

No skin, roasted3.5 oz.12.6
With skin, roasted3.5 oz.21.7

Turkey

Breast, no skin, roasted3.5 oz.0.7
Turkey loaf, from breast3.5 oz.1.6
Smoked3.5 oz.3.9
Turkey ham, from thigh3.5 oz.5.0
Dark meat, no skin3 oz.7.2
Turkey pastrami3.5 oz.7.2
Turkey roll, light meat3.5 oz.7.2

Nuts and Seeds

Chestnuts, roasted1/2 cup0.9
Sesame seeds, roasted1 Tbsp.4.3
Pumpkin/squash seeds, roasted1/2 cup6.0
Cashews, oil-roasted1/2 cup31.4
Cashews, dry-roasted1/2 cup31.8
Pistachios, dry-roasted1/2 cup33.8
Almonds, dry-roasted, whole1/2 cup35.6
Peanuts, oil-roasted1/2 cup35.7
Sunflower seeds, dried1/2 cup35.7
Spanish peanuts, dried1/2 cup35.9
Filberts (hazelnuts)1/2 cup36.0
Pecans1/2 cup36.6
Persian/English walnuts1/2 cup37.1
Brazil nuts1/2 cup46.4
Macadamia nuts1/2 cup49.4

Seafood

Finfish

Anchovy, fillet, canned10.4
Tuna, light meat, canned in water3.5 oz.0.5
Cod, cooked3.5 oz.0.9
Haddock, cooked3.5 oz.0.9
Flounder, broiled3.5 oz.1.5
Sole, broiled3.5 oz.1.5
Red snapper, cooked3.5 oz.1.7
Halibut, broiled3.5 oz.2.9
Rainbow trout, cooked3.5 oz.4.3
Swordfish, cooked3.5 oz.5.1
Pink salmon, canned3.5 oz.6.0
Bluefin tuna, cooked, dry heat3.5 oz.6.2
Salmon, cooked3.5 oz.7.5
Tuna, canned in oil, drained3.5 oz.8.1
Sardines, canned, in tomato sauce3.5 oz.11.9
Mackerel, cooked3.5 oz.17.6

Shellfish

Shrimp, cooked3.5 oz.1.1
Scallops, steamed3.5 oz.1.4
Clams, cooked3.5 oz.5.8
Scallops, breaded, fried3.5 oz.11.4
Shrimp, breaded, fried3.5 oz.12.1

Vegetables

Carrot, raw1 med.0.1
Celery1 stalk0.1
Romaine lettuce1 cup0.1
Sweet potato, baked1 med.0.1
Zucchini, boiled1 cup0.1
Butternut squash, baked1 cup0.2
Cauliflower, raw1 cup0.2
Potato, baked, no peel1 med.0.2
Spinach1 cup0.2
Acorn squash, baked1 cup0.3
Mushrooms1 cup0.3
Sweet pepper1 small0.3
Tomato1 med.0.3
Broccoli, boiled1 cup0.4
Cabbage, boiled1 cup0.4
Green beans, boiled1 cup0.4
Asparagus, boiled1 cup0.6
Summer squash, boiled1 cup0.6
Brussels sprouts, boiled1 cup0.8
Corn, fresh, boiled ear1 small1.0
Onion ring, fried13.0
French fries, frozen10 pieces4.4
Hash-brown potatoes, frozen1/2 cup9.0
Homemade Potato salad, (eggs and mayonnaise)1/2 cup10.3

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