Fat composition in different foods
Food
Saturated
Mono-
Poly-
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 , regular64
29
3
Cheese, light
60
30
0
Ice cream, gourmet
62
29
4
Ice cream, light
62
29
4
Milk , whole62
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 roasted9
65
21
Cashews dry roasted20
59
17
Macadamia dry roasted15
79
2
Peanut dry roasted14
50
31
Pecans dry roasted8
62
25
Flaxseeds , ground8
23
65
Sesame seeds 14
38
44
Soybeans 14
22
57
Sunflower seeds 11
19
66
Walnuts dry roasted9
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 , stick63
29
3
Butter, whipped
62
29
4
Margarine , stick18
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
↑ "Thrive Culinary Algae Oil" . Retrieved 7 January 2019 .↑ 2.0 2.1 2.2 2.3 2.4 2.5 Anderson D. "Fatty acid composition of fats and oils" (PDF) . Colorado Springs: University of Colorado, Department of Chemistry. Retrieved April 8, 2017 . ↑ "NDL/FNIC Food Composition Database Home Page" . United States Department of Agriculture, Agricultural Research Service. Retrieved May 21, 2013 .↑ "Basic Report: 04042, Oil, peanut, salad or cooking" . USDA. Archived from the original on March 9, 2016. Retrieved 16 January 2015 .↑ "Oil, vegetable safflower, oleic" . nutritiondata.com . Condé Nast. Retrieved 10 April 2017 .↑ "Oil, vegetable safflower, linoleic" . nutritiondata.com . Condé Nast. Retrieved 10 April 2017 .↑ "Oil, vegetable, sunflower" . nutritiondata.com . Condé Nast. Retrieved 27 September 2010 .↑ USDA Basic Report Cream, fluid, heavy whipping ↑ "Nutrition And Health" . The Goose Fat Information Service .↑ "Egg, yolk, raw, fresh" . nutritiondata.com . Condé Nast. Retrieved 24 August 2009 .↑ "09038, Avocados, raw, California" . National Nutrient Database for Standard Reference, Release 26 . United States Department of Agriculture, Agricultural Research Service. Archived from the original on January 10, 2014. Retrieved 14 August 2014 .↑ "Feinberg School > Nutrition > Nutrition Fact Sheet: Lipids" . Northwestern University. Archived from the original on 2011-07-20. 