Fat composition in different foods
| Food |
Saturated |
Mono-
unsaturated |
Poly-
unsaturated
|
| As weight percent (%) of total fat
|
| Cooking oils
|
| Algal oil[1] |
4 |
92 |
4
|
| Canola[2] |
8 |
64 |
28
|
| Coconut oil |
87 |
13 |
0
|
| Corn oil |
13 |
24 |
59
|
| Cottonseed oil[2] |
27 |
19 |
54
|
| Olive oil[3] |
14 |
73 |
11
|
| Palm kernel oil[2] |
86 |
12 |
2
|
| Palm oil[2] |
51 |
39 |
10
|
| Peanut oil[4] |
17 |
46 |
32
|
| Rice bran oil |
25 |
38 |
37
|
| Safflower oil, high oleic[5] |
6 |
75 |
14
|
| Safflower oil, linoleic[2][6] |
6 |
14 |
75
|
| Soybean oil |
15 |
24 |
58
|
| Sunflower oil[7] |
11 |
20 |
69
|
| Mustard oil |
11 |
59 |
21
|
| Dairy products
|
| Butterfat[2] |
66 |
30 |
4
|
| Cheese, regular |
64 |
29 |
3
|
| Cheese, light |
60 |
30 |
0
|
| Ice cream, gourmet |
62 |
29 |
4
|
| Ice cream, light |
62 |
29 |
4
|
| Milk, whole |
62 |
28 |
4
|
| Milk, 2% |
62 |
30 |
0
|
| Whipping cream[8]* |
66 |
26 |
5
|
| Meats
|
| Beef |
33 |
38 |
5
|
| Ground sirloin |
38 |
44 |
4
|
| Pork chop |
35 |
44 |
8
|
| Ham |
35 |
49 |
16
|
| Chicken breast |
29 |
34 |
21
|
| Chicken |
34 |
23 |
30
|
| Turkey breast |
30 |
20 |
30
|
| Turkey drumstick |
32 |
22 |
30
|
| Fish, orange roughy |
23 |
15 |
46
|
| Salmon |
28 |
33 |
28
|
| Hot dog, beef |
42 |
48 |
5
|
| Hot dog, turkey |
28 |
40 |
22
|
| Burger, fast food |
36 |
44 |
6
|
| Cheeseburger, fast food |
43 |
40 |
7
|
| Breaded chicken sandwich |
20 |
39 |
32
|
| Grilled chicken sandwich |
26 |
42 |
20
|
| Sausage, Polish |
37 |
46 |
11
|
| Sausage, turkey |
28 |
40 |
22
|
| Pizza, sausage |
41 |
32 |
20
|
| Pizza, cheese |
60 |
28 |
5
|
| Nuts
|
| Almonds dry roasted |
9 |
65 |
21
|
| Cashews dry roasted |
20 |
59 |
17
|
| Macadamia dry roasted |
15 |
79 |
2
|
| Peanut dry roasted |
14 |
50 |
31
|
| Pecans dry roasted |
8 |
62 |
25
|
| Flaxseeds, ground |
8 |
23 |
65
|
| Sesame seeds |
14 |
38 |
44
|
| Soybeans |
14 |
22 |
57
|
| Sunflower seeds |
11 |
19 |
66
|
| Walnuts dry roasted |
9 |
23 |
63
|
| Sweets and baked goods
|
| Candy, chocolate bar |
59 |
33 |
3
|
| Candy, fruit chews |
14 |
44 |
38
|
| Cookie, oatmeal raisin |
22 |
47 |
27
|
| Cookie, chocolate chip |
35 |
42 |
18
|
| Cake, yellow |
60 |
25 |
10
|
| Pastry, Danish |
50 |
31 |
14
|
| Fats added during cooking or at the table
|
| Butter, stick |
63 |
29 |
3
|
| Butter, whipped |
62 |
29 |
4
|
| Margarine, stick |
18 |
39 |
39
|
| Margarine, tub |
16 |
33 |
49
|
| Margarine, light tub |
19 |
46 |
33
|
| Lard |
39 |
45 |
11
|
| Shortening |
25 |
45 |
26
|
| Chicken fat |
30 |
45 |
21
|
| Beef fat |
41 |
43 |
3
|
| Goose fat[9] |
33 |
55 |
11
|
| Dressing, blue cheese |
16 |
54 |
25
|
| Dressing, light Italian |
14 |
24 |
58
|
| Other
|
| Egg yolk fat[10]
|
36 |
44 |
16
|
| Avocado[11]
|
16 |
71 |
13
|
| Unless else specified in boxes, then reference is:[12]
|
| * 3% is trans fats
|
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- ↑ USDA Basic Report Cream, fluid, heavy whipping
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