NHLBI, Facts About Blood Cholesterol, Table 1

Table 1: A Comparison of Saturated Fat, Total Fat, Cholesterol, Calories, and Sodium in Foods

This table gives the saturated fat, total fat, cholesterol, calories, and sodium for some basic foods. Remember, there are 9 calories in each gram of fat. The foods within each group are ranked from low-to-high saturated fat. Choose most often the foods from the top part of each group; they are lower in saturated fat and cholesterol. The examples are meant to show the differences in fat and cholesterol in select foods.

Product Saturated Fat
(grams) Cholesterol
(mgs) Total Fat
(grams) Total
Calories Sodium
(mgs)

Meat, Poultry, Fish, and Shellfish (3 oz., cooked)

Beef (Fat trimmed to 1/8 in. unless otherwise noted)

Liver, beef, braised*
2
331
4
137
60

Eye of round, roasted
3
60
8
171
52

Top round, broiled
3
73
8
185
51

Top sirloin, broiled
5
77
13
204
52

Ground, extra lean, broiled medium
6
71
14
217
59

Ground, lean, broiled medium
7
74
16
231
65

Salami, cooked
(3 oz. is about 4 slices, 4-in. around, 1/8 in. thick)
7
51
17
216
984

Chuck, arm pot roast, braised
8
86
19
277
52

Short loin, T-bone steak, broiled (1/4 in. trim)
9
70
18
253
52

Chuck, blade roast, braised
9
88
23
308
56

*Liver and most organ meats are low in fat but high in cholesterol

Lamb (Fat trimmed to 1/8 in.)

Leg, whole, roasted
5
79
12
207
58

Loin, broiled
7
81
16
229
71

Shoulder, arm, braised
8
103
19
289
62

Pork (fresh unless noted otherwise) (Fat trimmed to 1/4 in.)

Cured, ham steak, boneless, extra lean, cooked, served cold
1
39
4
105
1,080

Loin, tenderloin, roasted
2
67
5
147
47

Leg (ham), rump half, roasted
5
81
12
214
52

Cured, shoulder, arm picnic, roasted
7
49
18
238
912

Ground pork, cooked
7
80
18
252
62

Chicken

Chicken, roasting, light meat without skin, roasted
1
64
4
130
43

Breast, without skin (3 oz. is about 1/2)
1
72
3
140
63

Chicken roll, light meat, about 2 slices or 2 oz.
1
27
4
87
321

Drumstick, without skin (3 oz. is about 2)
2
79
5
146
81

Breast, with skin (3 oz. is about 1/2)
2
71
7
168
60

Wing, without skin (3 oz. is about 4)
2
72
7
173
78

Chicken, roasting, dark meat without skin, roasted
3
63
7
152
81

Drumstick, with skin (3 oz. is about 1 1/2)
3
77
10
184
77

Thigh, without skin (3 oz. is about 1 1/2)
3
81
9
178
75

Chicken hot dog, about 1
3
55
11
142
754

Thigh, with skin (3 oz. is about 1 1/2)
4
79
13
210
71

Wing, with skin (3 oz. is about 2 1/2)
5
71
17
247
70

Turkey

Breast, without skin
<1
71
<1
115
44

Breast, with skin
<1
77
3
130
45

Wing, without skin
1
87
3
139
66

Leg, without skin
1
101
3
135
69

Turkey roll, light meat, about 2 slices or 2 oz.
1
23
4
81
269

Leg, with skin
1
60
5
145
68

Wing, with skin
2
98
8
176
62

Ground turkey, meat and skin, cooked
3
87
11
200
90

Turkey bologna, about 2 slices or 2 oz.
n/a
54
8
110
483

Turkey hot dog, about 1
n/a
59
10
125
785

Fish (baked, broiled, or microwaved)

Haddock
<1
63
<1
95
74

Halibut
<1
35
3
119
59

Bluefin tuna, fresh
1
42
5
157
43

Sockeye salmon
2
74
9
183
56

Shellfish (steamed, poached, or boiled)

Northern lobster
< 1
61
<1
83
323

Clams
<1
57
2
126
95

Clams, canned, drained solids
<1
57
2
126
95

Shrimp
<1
167
1
85
192

Oyster
1
89
4
116
359

Dairy Foods

Milk (1 cup)

Skim milk
<1
4
<1
86
126

Buttermilk
1
9
2
99
257

Low fat milk, 1% fat
2
10
3
102
123

Low fat milk, 2% fat
3
18
5
121
122

Whole milk, 3.3% fat
5
33
8
150
120

Yogurt (1 cup)

Plain yogurt, nonfat
<l
4
<1
127
174

Plain yogurt, low fat
2
14
4
144
160

Plain yogurt, whole milk
5
29
7
139
105

Soft cheeses (1 oz.)

Pot cheese or uncreamed dry curd cottage cheese, 1/3 cup
<1
3
<1
41
189

Cottage cheese, low fat (1%), 1/2 cup
<1
5
1
82
459

Ricotta, part-skim (1/4 cup)
3
19
5
86
78

Cottage cheese, creamed, 1/2 cup
3
17
5
117
457

Ricotta, whole milk, 1/4 cup
5
32
8
108
52

Hard cheeses (1 oz.)

Fat free, low cholesterol imitation cheese
<1
1
<1
41
439

Swiss cheese, reduced fat
3
9
4
70
35

Reduced fat and low sodium cheese--American, cheddar, colby, monterey jack, muenster, or provolone**
3
18
4
71
88

Mozzarella, part-skim
3
16
5
72
132

Reduced fat cheese--American, cheddar, colby, monterey jack, muenster, provolone, or string cheese**
3
15
5
79
150

Mozzarella
4
22
6
80
106

Swiss
5
26
8
107
74

American processed cheese, pasteurized
6
27
9
106
406

Cheddar
6
30
9
114
176

**The nutrient values shown for these cheeses are averages of the different types and brands.

Eggs

Egg white (1)
0
0
0
17
55

Egg yolk (1)
2
213
5
59
7

Nuts and Seeds (1 ounce--about 1/4 cup--unless noted otherwise)
(Note: All nuts and seeds are unsalted)

Almonds
1
0
15
167
3

Sunflower seed kernels, roasted
2
0
14
165
1

Pecans
2
0
19
190
0

English walnuts
2
0
17
182
3

Pistachio nuts
2
0
14
164
2

Peanuts
2
0
14
159
5

Peanut butter, smooth, made with added salt, 2 Tbsp.
3
0
16
190
149

Brazil nuts
5
0
19
186
0

Breads, Cereals, Pasta, Rice, and Dry Peas and Beans

Breads

Corn tortilla, 1 (6-7 in. around)
<1
0
<1
56
40

English muffin, 1 muffin
<1
0
1
134
265

Bagel, plain, 1 (3 1/2 in.)
<1
0
1
195
379

Whole wheat bread, 1 slice
<1
0
1
70
149

Hamburger or hotdog bun, plain, 1
<1
0
2
123
241

Croissant, butter, 1 medium (4 1/2 x 4 x 1 3/4 in.)
7
0
12
232
424

Cereals

Oatmeal, instant, (1 packet, 3/4 cup)
<1
0
2
108
180

Oatmeal, quick, cooked without salt, 1 cup
<1
0
2
145
1

Corn flakes, 1 cup
n/a
0
<1
98
240

Granola, 1/2 cup
3
0
17
298
6

Pasta (1 cup cooked)

Spaghetti or macaroni
< 1
0
1
197
1***

Egg noodles
<1
53
2
212
11***

Grains (1 cup cooked)

White rice
<1
0
<1
205
1

Brown rice
<1
0
2
216
9

Dry Peas and Beans (1/2 cup cooked)

Kidney beans, canned, solids, and liquid
<1
0
<1
104
445****

Kidney beans, dry
<1
0
1
112
2

Garbanzo beans/chickpeas, canned, solids, and liquid
<1
0
1
143
359****

Black-eyed peas, canned, solids, and liquid
<1
0
<1
92
359****

***Pasta cooked without salt.
****Rinsing canned beans and peas with water will reduce the sodium content.

Fruits and Vegetables

Fruit, raw

Peach, 1
<1
0
<1
37
0

Orange, l
<1
0
<1
62
0

Apple, 1
<1
0
<1
81
1

Banana, l
<1
0
<1
105
1

Avocado, 1/6 (or 2 Tbsp.)
<1
0
5
54
4

Vegetable, cooked (1/2 cup)

Potato
<1
0
<1
68
3

Corn
<1
0
1
89
14

Carrot
<1
0
<1
35
52

Broccoli
<1
0
<1
23
8

Sweets and Snacks

Hard candy (1 oz.)
0
0
0
106
11

Angel food cake, purchased, 1/12 of 9 in. cake
0
0
<1
73
212

Ginger snap, 1 (about 1/4 oz.)
<1
0
<1
29
46

Frozen yogurt, fruit or vanilla, nonfat (1/2 cup)
<1
2
<1
82
39

Vanilla wafer, 1
<1
2
<1
18
12

Fig bar, 1 (about 1/2 oz.)
<1
0
1
56
56

Pretzels, salted (1 ounce, about 5 twists, 3 1/4 x 2 1/4 x 1/4 in.)
<1
0
1
108
486

Popcorn, air popped without salt (1 oz. is about 3 1/2 cups)
<1
0
1
108
1

Chocolate chip cookie, 1 (2 1/4 in. around)
<1
0
2
48
32

Sherbet, orange, (1/2 cup)
1
5
2
132
44

Ice milk, vanilla, hard, (1/2 cup)
2
9
3
92
56

Potato chips (1 oz.)
3
0
10
152
168

Pound cake, purchased, 1/10 of 10.75 oz. cake
3
66
6
117
119

Ice cream, vanilla, regular, (1/2 cup)
5
29
7
132
53

Fast Foods

Tossed salad, no dressing, 1 1/2 cup
0
0
<1
32
53

Grilled chicken sandwich
1
60
7
288
758

Cheese pizza, 1/8 of 12 in. pizza
2
9
3
140
336

Roast beef sandwich, plain
4
52
14
346
792

French fries, regular order
4
0
12
235
124

Hamburger, plain
4
36
12
275
387

Hot dog
5
44
15
242
671

Fish sandwich with tartar sauce
5
55
23
431
615

Chicken, breaded and fried, boneless pieces, 6
6
62
18
290
542

Cheeseburger, plain, single patty
7
50
15
320
500

Chicken fillet sandwich, plain
9
60
30
515
957

Egg & bacon biscuit, 1
10
353
31
457
999

Cheeseburger, large, double patty with condiments
18
141
44
706
1,149

Product	Saturated Fat (grams)	Cholesterol (mgs)	Total Fat (grams)	Total Calories	Sodium (mgs)

Meat, Poultry, Fish, and Shellfish (3 oz., cooked)

Beef (Fat trimmed to 1/8 in. unless otherwise noted)
Liver, beef, braised*	2	331	4	137	60
Eye of round, roasted	3	60	8	171	52
Top round, broiled	3	73	8	185	51
Top sirloin, broiled	5	77	13	204	52
Ground, extra lean, broiled medium	6	71	14	217	59
Ground, lean, broiled medium	7	74	16	231	65
Salami, cooked (3 oz. is about 4 slices, 4-in. around, 1/8 in. thick)	7	51	17	216	984
Chuck, arm pot roast, braised	8	86	19	277	52
Short loin, T-bone steak, broiled (1/4 in. trim)	9	70	18	253	52
Chuck, blade roast, braised	9	88	23	308	56

*Liver and most organ meats are low in fat but high in cholesterol

Lamb (Fat trimmed to 1/8 in.)
Leg, whole, roasted	5	79	12	207	58
Loin, broiled	7	81	16	229	71
Shoulder, arm, braised	8	103	19	289	62

Pork (fresh unless noted otherwise) (Fat trimmed to 1/4 in.)
Cured, ham steak, boneless, extra lean, cooked, served cold	1	39	4	105	1,080
Loin, tenderloin, roasted	2	67	5	147	47
Leg (ham), rump half, roasted	5	81	12	214	52
Cured, shoulder, arm picnic, roasted	7	49	18	238	912
Ground pork, cooked	7	80	18	252	62

Chicken
Chicken, roasting, light meat without skin, roasted	1	64	4	130	43
Breast, without skin (3 oz. is about 1/2)	1	72	3	140	63
Chicken roll, light meat, about 2 slices or 2 oz.	1	27	4	87	321
Drumstick, without skin (3 oz. is about 2)	2	79	5	146	81
Breast, with skin (3 oz. is about 1/2)	2	71	7	168	60
Wing, without skin (3 oz. is about 4)	2	72	7	173	78
Chicken, roasting, dark meat without skin, roasted	3	63	7	152	81
Drumstick, with skin (3 oz. is about 1 1/2)	3	77	10	184	77
Thigh, without skin (3 oz. is about 1 1/2)	3	81	9	178	75
Chicken hot dog, about 1	3	55	11	142	754
Thigh, with skin (3 oz. is about 1 1/2)	4	79	13	210	71
Wing, with skin (3 oz. is about 2 1/2)	5	71	17	247	70

Turkey
Breast, without skin	<1	71	<1	115	44
Breast, with skin	<1	77	3	130	45
Wing, without skin	1	87	3	139	66
Leg, without skin	1	101	3	135	69
Turkey roll, light meat, about 2 slices or 2 oz.	1	23	4	81	269
Leg, with skin	1	60	5	145	68
Wing, with skin	2	98	8	176	62
Ground turkey, meat and skin, cooked	3	87	11	200	90
Turkey bologna, about 2 slices or 2 oz.	n/a	54	8	110	483
Turkey hot dog, about 1	n/a	59	10	125	785

Fish (baked, broiled, or microwaved)
Haddock	<1	63	<1	95	74
Halibut	<1	35	3	119	59
Bluefin tuna, fresh	1	42	5	157	43
Sockeye salmon	2	74	9	183	56

Shellfish (steamed, poached, or boiled)
Northern lobster	< 1	61	<1	83	323
Clams	<1	57	2	126	95
Clams, canned, drained solids	<1	57	2	126	95
Shrimp	<1	167	1	85	192
Oyster	1	89	4	116	359

Dairy Foods

Milk (1 cup)
Skim milk	<1	4	<1	86	126
Buttermilk	1	9	2	99	257
Low fat milk, 1% fat	2	10	3	102	123
Low fat milk, 2% fat	3	18	5	121	122
Whole milk, 3.3% fat	5	33	8	150	120

Yogurt (1 cup)
Plain yogurt, nonfat	<l	4	<1	127	174
Plain yogurt, low fat	2	14	4	144	160
Plain yogurt, whole milk	5	29	7	139	105

Soft cheeses (1 oz.)
Pot cheese or uncreamed dry curd cottage cheese, 1/3 cup	<1	3	<1	41	189
Cottage cheese, low fat (1%), 1/2 cup	<1	5	1	82	459
Ricotta, part-skim (1/4 cup)	3	19	5	86	78
Cottage cheese, creamed, 1/2 cup	3	17	5	117	457
Ricotta, whole milk, 1/4 cup	5	32	8	108	52

Hard cheeses (1 oz.)
Fat free, low cholesterol imitation cheese	<1	1	<1	41	439
Swiss cheese, reduced fat	3	9	4	70	35

Reduced fat and low sodium cheese--American, cheddar, colby, monterey jack, muenster, or provolone**	3	18	4	71	88
Mozzarella, part-skim	3	16	5	72	132
Reduced fat cheese--American, cheddar, colby, monterey jack, muenster, provolone, or string cheese**	3	15	5	79	150
Mozzarella	4	22	6	80	106
Swiss	5	26	8	107	74
American processed cheese, pasteurized	6	27	9	106	406
Cheddar	6	30	9	114	176

**The nutrient values shown for these cheeses are averages of the different types and brands.

Eggs

Egg white (1)	0	0	0	17	55
Egg yolk (1)	2	213	5	59	7

Nuts and Seeds (1 ounce--about 1/4 cup--unless noted otherwise) (Note: All nuts and seeds are unsalted)

Almonds	1	0	15	167	3
Sunflower seed kernels, roasted	2	0	14	165	1
Pecans	2	0	19	190	0
English walnuts	2	0	17	182	3
Pistachio nuts	2	0	14	164	2
Peanuts	2	0	14	159	5
Peanut butter, smooth, made with added salt, 2 Tbsp.	3	0	16	190	149
Brazil nuts	5	0	19	186	0

Breads, Cereals, Pasta, Rice, and Dry Peas and Beans

Breads
Corn tortilla, 1 (6-7 in. around)	<1	0	<1	56	40
English muffin, 1 muffin	<1	0	1	134	265
Bagel, plain, 1 (3 1/2 in.)	<1	0	1	195	379
Whole wheat bread, 1 slice	<1	0	1	70	149
Hamburger or hotdog bun, plain, 1	<1	0	2	123	241
Croissant, butter, 1 medium (4 1/2 x 4 x 1 3/4 in.)	7	0	12	232	424

Cereals
Oatmeal, instant, (1 packet, 3/4 cup)	<1	0	2	108	180
Oatmeal, quick, cooked without salt, 1 cup	<1	0	2	145	1
Corn flakes, 1 cup	n/a	0	<1	98	240
Granola, 1/2 cup	3	0	17	298	6

Pasta (1 cup cooked)
Spaghetti or macaroni	< 1	0	1	197	1***
Egg noodles	<1	53	2	212	11***

Grains (1 cup cooked)
White rice	<1	0	<1	205	1
Brown rice	<1	0	2	216	9

Dry Peas and Beans (1/2 cup cooked)
Kidney beans, canned, solids, and liquid	<1	0	<1	104	445****
Kidney beans, dry	<1	0	1	112	2
Garbanzo beans/chickpeas, canned, solids, and liquid	<1	0	1	143	359****
Black-eyed peas, canned, solids, and liquid	<1	0	<1	92	359****

*Pasta cooked without salt. **Rinsing canned beans and peas with water will reduce the sodium content.

Fruits and Vegetables

Fruit, raw
Peach, 1	<1	0	<1	37	0
Orange, l	<1	0	<1	62	0
Apple, 1	<1	0	<1	81	1
Banana, l	<1	0	<1	105	1
Avocado, 1/6 (or 2 Tbsp.)	<1	0	5	54	4

Vegetable, cooked (1/2 cup)
Potato	<1	0	<1	68	3
Corn	<1	0	1	89	14
Carrot	<1	0	<1	35	52
Broccoli	<1	0	<1	23	8

Sweets and Snacks

Hard candy (1 oz.)	0	0	0	106	11
Angel food cake, purchased, 1/12 of 9 in. cake	0	0	<1	73	212
Ginger snap, 1 (about 1/4 oz.)	<1	0	<1	29	46
Frozen yogurt, fruit or vanilla, nonfat (1/2 cup)	<1	2	<1	82	39
Vanilla wafer, 1	<1	2	<1	18	12
Fig bar, 1 (about 1/2 oz.)	<1	0	1	56	56
Pretzels, salted (1 ounce, about 5 twists, 3 1/4 x 2 1/4 x 1/4 in.)	<1	0	1	108	486
Popcorn, air popped without salt (1 oz. is about 3 1/2 cups)	<1	0	1	108	1
Chocolate chip cookie, 1 (2 1/4 in. around)	<1	0	2	48	32
Sherbet, orange, (1/2 cup)	1	5	2	132	44
Ice milk, vanilla, hard, (1/2 cup)	2	9	3	92	56
Potato chips (1 oz.)	3	0	10	152	168
Pound cake, purchased, 1/10 of 10.75 oz. cake	3	66	6	117	119
Ice cream, vanilla, regular, (1/2 cup)	5	29	7	132	53

Fast Foods

Tossed salad, no dressing, 1 1/2 cup	0	0	<1	32	53
Grilled chicken sandwich	1	60	7	288	758
Cheese pizza, 1/8 of 12 in. pizza	2	9	3	140	336
Roast beef sandwich, plain	4	52	14	346	792
French fries, regular order	4	0	12	235	124
Hamburger, plain	4	36	12	275	387
Hot dog	5	44	15	242	671
Fish sandwich with tartar sauce	5	55	23	431	615
Chicken, breaded and fried, boneless pieces, 6	6	62	18	290	542
Cheeseburger, plain, single patty	7	50	15	320	500
Chicken fillet sandwich, plain	9	60	30	515	957
Egg & bacon biscuit, 1	10	353	31	457	999
Cheeseburger, large, double patty with condiments	18	141	44	706	1,149

Saturated Fat
(grams)
Cholesterol
(mgs)
Polyunsaturated
Fat (grams)
Monounsaturated
Fat (grams)

Fats and Oils (1 Tbsp.)

Margarine, diet
1
0
2
3

Canola oil
1
0
4
9

Safflower oil
1
0
11
2

Corn oil
2
0
8
4

Olive oil
2
0
1
10

Margarine, soft, tub
2
0
5
4

Margarine, liquid, bottled
2
0
5
4

Margarine, stick
2
0
4
5

Lard
5
12
2
6

Butter
7
28
<1
3

	Saturated Fat (grams)	Cholesterol (mgs)	Polyunsaturated Fat (grams)	Monounsaturated Fat (grams)

Fats and Oils (1 Tbsp.)

Margarine, diet	1	0	2	3
Canola oil	1	0	4	9
Safflower oil	1	0	11	2
Corn oil	2	0	8	4
Olive oil	2	0	1	10
Margarine, soft, tub	2	0	5	4
Margarine, liquid, bottled	2	0	5	4
Margarine, stick	2	0	4	5
Lard	5	12	2	6
Butter	7	28	<1	3

in. = inches
oz. = ounces
Tbsp. = tablespoon
< = less than
n/a = not available

Sources:

Composition of Foods - Raw-Processed-Prepared, Agriculture Handbook 8. Series and Supplements. United States Department of Agriculture, Human Nutrition Information Service.

New beef and lamb nutrient data for cuts trimmed to 1/8 in. external fat. United States Department of Agriculture, Human Nutrition Information Service, unpublished data, 1994.

Minnesota Nutrition Data System (NDS) software, developed by the Nutrition Coordinating Center, University of Minnesota, Minneapolis, MN. Food Database version 5A, Nutrient Database version 20.