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Fat List
Each serving on the fat list contains about five grams of fat and forty-five calories.
The foods on the fat list contain mostly fat, although some items may also contain a small amount of protein. All fats are high in calories and should be carefully measured. Everyone should modify fat intake by eating unsaturated fats instead of saturated fats. The sodium content of these foods varies widely. Check the label for sodium information.
Unsaturated Fats |
|
| Avocado | 1/8 medium |
| Margarine | 1 tsp |
| ‡Margarine, diet | 1 tbsp |
| Mayonnaise | 1 tsp |
| ‡Mayonnaise (reduced-calorie) | 1 tbsp |
| Nuts and Seeds: | |
| Almonds, dry roasted | 6 |
| Cashews, dry roasted | 1 tbsp |
| Pecans | 2 |
| Peanuts (small) | 20 |
| Peanuts (large) | 10 |
| Walnuts | 2 whole |
| Other nuts | 1 tbsp |
| Seeds (except pumpkin), pine nuts, sunflower (without shells) | 1 tbsp |
| Pumpkin seeds | 2 tsp |
| Oil (corn, cottonseed, safflower, soybean, sunflower, olive, peanut) | 1 tsp |
| ‡Olives (small) | 10 |
| ‡Olives (large) | 5 |
| Salad dressing, mayonnaise-type, regular | 2 tsp |
| Salad dressing, mayonnaise-type reduced-calorie | 1 tbsp |
| Salad dressing, all varieties, regular | 1 tbsp |
| ‡Salad dressing, reduced-calorie (2 tbsp of low-calorie dressing is a free food) |
2 tbsp |
Saturated Fats |
|
| Butter | 1 tsp |
| ‡Bacon | 1 slice |
| Chitterlings | 1/2 oz |
| Coconut, shredded | 2 tbsp |
| Coffee whitener, liquid | 2 tbsp |
| Coffee whitener, powder | 4 tsp |
| Cream (light, coffee, table) | 2 tbsp |
| Cream, sour | 2 tbsp |
| Cream (heavy, whipping) | 1 tbsp |
| Cream cheese | 1 tbsp |
| ‡Salt pork | 1/4 oz |
| ‡ = 400 mg or more of sodium if more than one or two servings are eaten. | |