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
|
References
These references will appear in the article, but this list appears only on this page.
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- ↑ USDA Basic Report Cream, fluid, heavy whipping
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