Weight Control  Infocenter

 

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.

Food Portion Fat (g.) Breads and Bread Products Breads Italian 1 slice 0 Pita 1 0.6 Cracked-wheat 1 slice 0.9 Mixed-grain 1 slice 0.9 Rye 1 slice 0.9 White 1 slice 1.0 Pumpernickel 1 slice 1.1 Whole-wheat 1 slice 1.1 Oat bran 1 slice 1.2 French 1 slice 1.4 Crackers Rye wafer 1 0 Whole-wheat, low-sodium 1 0 Rye snack 1 0.4 Wheat snack 1 0.4 Graham 1 1.3 French toast Frozen 1 slice 5.0 Homemade 1 slice 6.7 Muffins English 1 1.1 Oat bran, with raisins 1 small 3.0 Blueberry 1 small 4.0 Corn 1 small 4.0 Bran 1 small 5.1 Pancakes and waffles Waffles, frozen 2 (2.5 oz. each) 7.0 Plain pancakes 4 (4") 7.6 Buckwheat pancakes 4 small 8.0 Rolls and biscuits Brown-and-serve roll 1 2.0 Hard roll 1 2.0 Hamburger/ hot dog bun 1 2.1 Biscuit 1 small 5.1 Others Melba toast 1 piece 0 Matzo 1 piece 0.3 Rice cake 1 0.3 Corn tortilla 1 1.1 Bagel 1 1.4 Taco shell 1 2.2 Cereals Wheat flakes 1 cup 0 Corn squares 1 cup 0.1 Puffed rice 1 cup 0.1 Puffed wheat 1 cup 0.1 Farina 1 cup 0.2 Shredded wheat 1 biscuit 0.3 Bran flakes 1 cup 0.7 Cornflakes 1 cup 0.7 Wheat germ, toasted 1 Tbsp. 0.8 Raisin bran 1 cup 1.0 Bran squares 1 cup 1.4 Oat rings 1 cup 1.5 Oatmeal, instant 1 pkg. 1.7 Oatmeal, cooked 1 cup 2.4 Wheat germ, toasted 1/2 cup 6.1 Granola 1 cup 33.1 Condiments Horseradish 1 Tbsp. 0 Soy sauce, low-sodium 1 Tbsp. 0 Teriyaki sauce 1 Tbsp. 0 Worcestershire sauce 1 Tbsp. 0 Cranberry sauce 1/4 cup 0.1 Dill pickle 1 med. 0.1 Ketchup 1 Tbsp. 0.1 Sweet pickle 1 small 0.1 Sweet relish 1 Tbsp. 0.1 Tamari 1 Tbsp. 0.1 Yellow mustard 1 Tbsp. 0.6 Brown mustard 1 Tbsp. 1.0 Green olives 5 2.9 Tartar sauce 1 Tbsp. 8.0 Dairy Products and Eggs Cheeses Yogurt cheese 1 oz. 0.6 Cottage cheese, 1% fat 1/2 cup 1.2 Parmesan, grated 1 Tbsp. 1.5 American, singles 1 oz. 2.0 Swiss, diet 1 oz. 2.0 Mozzarella, skim-milk 1 oz. 4.5 Cottage cheese, 4% fat 1/2 cup 4.7 Blue cheese 1 oz. 4.9 Ricotta, part-skim 1/4 cup 4.9 Feta 1 oz. 6.0 Monterey Jack, light 1 oz. 6.0 Mozzarella, whole milk 1 oz. 6.1 Swiss 1 oz. 7.8 Brie 1 oz. 7.9 Ricotta, whole-milk 1/4 cup 8.0 Monterey Jack 1 oz. 8.6 American, processed 1 oz. 8.8 Colby 1 oz. 9.1 Cheddar 1 oz. 9.4 Cream cheese, regular 1 oz. 9.9 Eggs White only, raw, large 1 0 Whole, raw, large 1 5.0 Milk and cream Evaporated skim 1/2 cup 0.3 Skim 1 cup 0.4 Nondairy whipped topping, frozen 1 Tbsp. 0.9 Nondairy creamer 1 Tbsp. 1.0 Half-and-half 1 Tbsp. 1.7 Buttermilk 1 cup 2.2 Low-fat, 1% 1 cup 2.6 Sour cream, imitation 1 Tbsp. 2.6 Cream, light 1 Tbsp. 2.9 Sour cream, cultured 1 Tbsp. 3.0 Low-fat, 2% 1 cup 4.7 Cream, heavy, whipping 1 Tbsp. 5.5 Whole, 3.3% 1 cup 8.2 Evaporated whole 1/2 cup 9.6 Yogurt Plain, nonfat 1 cup 0.4 Plain, low-fat 1 cup 3.5 Plain, whole 1 cup 7.4 Desserts and Snacks Cakes Angel food Cake (2 oz.) 1 slice 0.1 Sponge Cake 1 slice 3.1 Strawberry shortcake 1 slice 8.9 Pound Cake (1 oz.) 1 slice 9.0 White Cake, with chocolate icing 1 slice 11.0 Candies Chocolate fudge, plain 1 oz. 2.9 Milk chocolate, with almonds 1 oz. 10.1 Milk chocolate, with peanuts 1 oz. 10.8 Cookies and brownies Gingersnap 1 0.6 Vanilla wafer 1 0.9 Fig bar 1 1.0 Chocolate chip 1 2.2 Chocolate/vanilla sandwich 1 2.3 Brownie, with chocolate icing 1 5.0 Cupcakes No icing 1 3.0 Devil's food, with icing 1 4.0 Chocolate, with icing 1 5.0 Doughnuts Plain 1 (2 oz.) 10.8 Frozen desserts Fruit-flavored frozen yogurt 1/2 cup 1.0 Orange sherbet 1/2 cup 1.9 Vanilla ice milk 1/2 cup 2.8 Vanilla ice cream 1/2 cup 7.2 Vanilla ice cream, premium 1/2 cup 11.9 Pastries Apple turnover 1 oz. 4.7 Eclair, with custard and icing 1 13.6 Cheesecake 1 slice 16.3 Pies Apple 1 slice 13.1 Custard 1 slice 14.0 Blueberry 1 slice 15.0 Chocolate cream 1 slice 15.1 Pecan 1 slice 27.0 Pudding and gelatin Gelatin 1/2 cup 0 Vanilla pudding, sugar-free, 2% milk 1/2 cup 1.2 Chocolate pudding, sugar-free, 2% milk 1/2 cup 1.9 Chocolate pudding 1/2 cup 4.0 Tapioca pudding 1/2 cup 4.0 Rice pudding, with raisins 1/2 cup 4.1 Vanilla pudding 1/2 cup 5.0 Custard, baked 1/2 cup 7.5 Dips and Dressings Dips Clam, garlic or French onion 1 Tbsp. 2.0 Guacamole 1 Tbsp. 2.0 Jalapeño or green onion 1 Tbsp. 2.0 Bacon and horseradish 1 Tbsp. 2.5 Dressings Italian, no oil 1 Tbsp. 0 Sweet-and-sour 1 Tbsp. 0.3 Blue cheese, low-fat 1 Tbsp. 0.9 French, low-calorie 1 Tbsp. 0.9 Italian, low-calorie 1 Tbsp. 1.5 Mayonnaise-style 1 Tbsp. 5.2 French 1 Tbsp. 6.0 Ranch-style 1 Tbsp. 6.0 Italian, regular 1 Tbsp. 7.1 Blue cheese 1 Tbsp. 7.6 Russian 1 Tbsp. 7.6 Vinegar and oil 1 Tbsp. 8.0 Thousand Island 1 Tbsp. 8.1 Fats and Oils Butter Whipped 1 tsp. 2.4 Regular 1 tsp. 3.8 Margarine Corn oil, diet 1 tsp. 1.9 Whipped 1 tsp. 2.7 Corn oil, stick 1 tsp. 3.8 Corn or safflower oil, soft 1 tsp. 3.8 Mayonnaise Low-calorie 1 tsp. 1.3 Regular 1 tsp. 3.7 Oils Olive 1 tsp. 4.5 Vegetable 1 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 Peach 1 med. 0.1 Casaba melon, cubed 1 cup 0.2 Figs 2 small 0.2 Honeydew melon, cubed 1 cup 0.2 Orange, all varieties 1 med. 0.2 Papaya, cubed 1 cup 0.2 Kiwifruit 1 med. 0.3 Apricots 3 med. 0.4 Cantaloupe, cubed 1 cup 0.4 Apple, with peel 1 med. 0.5 Banana 1 med. 0.6 Blueberries 1 cup 0.6 Mango 1 med. 0.6 Nectarine 1 med. 0.6 Strawberries 1 cup 0.6 Bartlett pear 1 med. 0.7 Pineapple, cubed 1 cup 0.7 Raspberries 1 cup 0.7 Sweet cherries 10 0.7 Watermelon, cubed 1 cup 0.7 Plums 2 med. 0.8 Florida avocado 1 med. 15.4 California avocado 1 med. 30.0 Juices Cranberry 1 cup 0.1 Prune 1 cup 0.1 Grape 1 cup 0.2 Apple 1 cup 0.3 Orange 1 cup 0.5 Gravies and Sauces Gravies Beef, canned 1/4 cup 1.2 Turkey, canned 1/4 cup 1.2 Mushroom 1/4 cup 1.6 Chicken, canned 1/4 cup 3.6 Sauces Chili 1/4 cup 0 Tomato, canned 1/4 cup 0.1 Barbecue 1/4 cup 1.2 Taco, canned 1/4 cup 1.4 Marinara, canned 1/4 cup 2.1 Spaghetti, canned 1/4 cup 3.0 White, thin 1/4 cup 4.9 White, medium 1/4 cup 7.8 White, thick 1/4 cup 10.6 White, very thick 1/4 cup 13.5 Legumes Beans Mung, sprouted 1 cup 0.2 Lima, boiled 1 cup 0.5 Navy, cooked 1 cup 1.0 Red kidney, canned 1 cup 1.0 White, small, boiled 1 cup 1.2 Refried 1 cup 2.7 Garbanzo, canned 1 cup 4.6 Others Lentils, boiled 1 cup 0.7 Peas, split, dried, cooked 1 cup 1.0 Meats Beef Bottom roast, lean 3.5 oz. 9.6 Arm pot roast 3.5 oz. 9.9 Rib roast, lean 3.5 oz. 13.7 Blade pot roast 3.5 oz. 15.2 Hamburger, extra lean 3.5 oz. 16.0 Hamburger, lean 3.5 oz. 18.4 Salami 3.5 oz. 19.9 Lamb Rib chop, lean, broiled 1 7.4 Leg, lean, roasted 3.5 oz. 7.7 Shoulder, lean, roasted 3.5 oz. 10.7 Pork Canadian bacon 1 slice 2.0 Tenderloin roast, lean 3.5 oz. 4.8 Ham, extra lean 3.5 oz. 5.5 Ham roast 3.5 oz. 8.9 Loin roast, lean 3.5 oz. 13.5 Shoulder roast 3.5 oz. 14.9 Chop, lean, broiled 3.5 oz. 15.2 Italian sausage links (3.5 oz.) 11/2 17.2 Bologna (3.5 oz.) 4 slices 19.7 Loin roast, lean and fat 3.5 oz. 21.5 Chop, lean and fat, broiled 3.5 oz. 27.0 Sausage patties (3.5 oz.) 4 30.9 Sausage links (3.5 oz.) 8 32.4 Veal Shoulder and arm roast, lean 3.5 oz. 5.8 Rib, lean, braised 3.5 oz. 7.8 Pastas and Grains Pastas Whole-wheat macaroni, cooked 1 cup 0.8 Spaghetti, cooked 1 cup 1.0 Spinach pasta, cooked 1 cup 1.3 Egg noodles, cooked 1 cup 2.0 Chow mein noodles 1 cup 11.0 Grains White rice, cooked 1 cup 0 Bulgur, cooked 1 cup 0.4 Brown rice, cooked 1 cup 1.8 Spanish rice, cooked 1 cup 4.2 Poultry Chicken Breast, no skin, roasted 3.5 oz. 3.5 Thigh, no skin, roasted 1 small 5.7 Chicken roll, light meat 3.5 oz. 7.3 Breast, with skin, roasted 3.5 oz. 7.8 Leg, no skin, roasted 3.5 oz. 8.0 Leg, no skin, stewed 3.5 oz. 8.1 Breast, floured, fried 3.5 oz. 8.8 Thigh, floured, fried 1 small 9.2 Breast, batter-fried 3.5 oz. 13.1 Leg, roasted 1 small 15.4 Dark meat, with skin, roasted 3.5 oz. 15.8 Salad 3.5 oz. 17.5 Duck No skin, roasted 3.5 oz. 11.1 With skin, roasted 3.5 oz. 28.2 Goose No skin, roasted 3.5 oz. 12.6 With skin, roasted 3.5 oz. 21.7 Turkey Breast, no skin, roasted 3.5 oz. 0.7 Turkey loaf, from breast 3.5 oz. 1.6 Smoked 3.5 oz. 3.9 Turkey ham, from thigh 3.5 oz. 5.0 Dark meat, no skin 3 oz. 7.2 Turkey pastrami 3.5 oz. 7.2 Turkey roll, light meat 3.5 oz. 7.2 Nuts and Seeds Chestnuts, roasted 1/2 cup 0.9 Sesame seeds, roasted 1 Tbsp. 4.3 Pumpkin/squash seeds, roasted 1/2 cup 6.0 Cashews, oil-roasted 1/2 cup 31.4 Cashews, dry-roasted 1/2 cup 31.8 Pistachios, dry-roasted 1/2 cup 33.8 Almonds, dry-roasted, whole 1/2 cup 35.6 Peanuts, oil-roasted 1/2 cup 35.7 Sunflower seeds, dried 1/2 cup 35.7 Spanish peanuts, dried 1/2 cup 35.9 Filberts (hazelnuts) 1/2 cup 36.0 Pecans 1/2 cup 36.6 Persian/English walnuts 1/2 cup 37.1 Brazil nuts 1/2 cup 46.4 Macadamia nuts 1/2 cup 49.4 Seafood Finfish Anchovy, fillet, canned 1 0.4 Tuna, light meat, canned in water 3.5 oz. 0.5 Cod, cooked 3.5 oz. 0.9 Haddock, cooked 3.5 oz. 0.9 Flounder, broiled 3.5 oz. 1.5 Sole, broiled 3.5 oz. 1.5 Red snapper, cooked 3.5 oz. 1.7 Halibut, broiled 3.5 oz. 2.9 Rainbow trout, cooked 3.5 oz. 4.3 Swordfish, cooked 3.5 oz. 5.1 Pink salmon, canned 3.5 oz. 6.0 Bluefin tuna, cooked, dry heat 3.5 oz. 6.2 Salmon, cooked 3.5 oz. 7.5 Tuna, canned in oil, drained 3.5 oz. 8.1 Sardines, canned, in tomato sauce 3.5 oz. 11.9 Mackerel, cooked 3.5 oz. 17.6 Shellfish Shrimp, cooked 3.5 oz. 1.1 Scallops, steamed 3.5 oz. 1.4 Clams, cooked 3.5 oz. 5.8 Scallops, breaded, fried 3.5 oz. 11.4 Shrimp, breaded, fried 3.5 oz. 12.1 Vegetables Carrot, raw 1 med. 0.1 Celery 1 stalk 0.1 Romaine lettuce 1 cup 0.1 Sweet potato, baked 1 med. 0.1 Zucchini, boiled 1 cup 0.1 Butternut squash, baked 1 cup 0.2 Cauliflower, raw 1 cup 0.2 Potato, baked, no peel 1 med. 0.2 Spinach 1 cup 0.2 Acorn squash, baked 1 cup 0.3 Mushrooms 1 cup 0.3 Sweet pepper 1 small 0.3 Tomato 1 med. 0.3 Broccoli, boiled 1 cup 0.4 Cabbage, boiled 1 cup 0.4 Green beans, boiled 1 cup 0.4 Asparagus, boiled 1 cup 0.6 Summer squash, boiled 1 cup 0.6 Brussels sprouts, boiled 1 cup 0.8 Corn, fresh, boiled ear 1 small 1.0 Onion ring, fried 1 3.0 French fries, frozen 10 pieces 4.4 Hash-brown potatoes, frozen 1/2 cup 9.0 Homemade Potato salad, (eggs and mayonnaise) 1/2 cup 10.3 Next Topic: [Weight Control Infocenter Home] [ Articles on Weight Control ] [Remedies Home] [ Holisticonline.com] [ Holistic Living Home] [Healthy Recipes Home] [ Nutrition Diet Infocenter] Holisticonline.com is developed and maintained by ICBS, Inc. 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