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


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.