Fat composition in different foods (table)

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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
  1. ↑ "Thrive Culinary Algae Oil". Retrieved 7 January 2019.
  2. ↑ 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.
  3. ↑ "NDL/FNIC Food Composition Database Home Page". United States Department of Agriculture, Agricultural Research Service. Retrieved May 21, 2013.
  4. ↑ "Basic Report: 04042, Oil, peanut, salad or cooking". USDA. Archived from the original on March 9, 2016. Retrieved 16 January 2015.
  5. ↑ "Oil, vegetable safflower, oleic". nutritiondata.com. Condé Nast. Retrieved 10 April 2017.
  6. ↑ "Oil, vegetable safflower, linoleic". nutritiondata.com. Condé Nast. Retrieved 10 April 2017.
  7. ↑ "Oil, vegetable, sunflower". nutritiondata.com. Condé Nast. Retrieved 27 September 2010.
  8. ↑ USDA Basic Report Cream, fluid, heavy whipping
  9. ↑ "Nutrition And Health". The Goose Fat Information Service.
  10. ↑ "Egg, yolk, raw, fresh". nutritiondata.com. Condé Nast. Retrieved 24 August 2009.
  11. ↑ "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.
  12. ↑ "Feinberg School > Nutrition > Nutrition Fact Sheet: Lipids". Northwestern University. Archived from the original on 2011-07-20.
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