Food Charts
Breads and Baked Goods Calorie Chart
Breakfat Cereals Calorie Chart
Daily Products and Eggs Calorie Chart
Condiment, Sauces and Store-cupboard Items Calorie Chart
Alcoholic Drinks Calorie Chart
Non-alcoholic Drinks Calorie Chart
Fish and Seafood Calorie Chart
Meat, Poultry and Game Calorie Chart
Nut, Seeds, and Savoury Snacks Calorie Chart
Pudding and Desserts Calorie Chart
Rice, Grains and Pasta Calorie Chart
Sweetneners and Confectionery Calorie Chart
Vegetables and Pulses Calorie Chart
Fruits
Vegetables and Pulses
Nuts and Seeds
Meat and Poultry
Fish and Seafood
Food For Health
Food For Weight Control
Food As Medicine
Food Tips
Health Nutrition
Fat Food Chart
Fats provide energy to our body. Fats provide more than twice as much energy as either carbohydrate or protein. About 33-35% of our daily calories intake is in the form of fats. Fat is made up of mainly fatty acids. There are three types of fatty acids: saturated fatty acids, polyunsaturated fatty acids and monounsaturated fatty acids. The proportion of these fatty acids, as stated in the fat food chart below, is different in fat-containing food.
| Food (100g) |
Total Fat (g) | Polyunsaturated Fat (%) | Monosaturated Fat (%) | Saturated Fat (%) | Cholesterol (mg) |
| Lard | 100 | 10 | 44 | 41 | 92 |
| Suet (animal) | 100 | 1 | 37 | 56 | 60 |
| Corn oil | 100 | 51 | 30 | 14 | 0 |
| Peanut oil | 100 | 31 | 44 | 20 | 0 |
| Olive oil | 100 | 10 | 73 | 14 | 0 |
| Rapeseed oil | 100 | 29 | 59 | 6 | 0 |
| Safflower oil | 100 | 74 | 12 | 10 | 0 |
| Sesame oil | 100 | 44 | 38 | 15 | 0 |
| Sunflower oil | 100 | 63 | 20 | 12 | 0 |
| Walnut oil | 100 | 70 | 16 | 9 | 0 |
| Vegetable oil (blended) | 100 | 48 | 36 | 10 | 0 |
| Suet (vegetable) | 88 | 15 | 30 | 51 | 0 |
| Margarine (sunflower) | 84 | 44 | 32 | 21 | 4 |
| Butter | 80 | 3.4 | 25 | 67 | 232 |
| Margarine (hard, vegetable fat) | 80 | 11 | 41 | 44 | 16 |
| Macadamia nuts | 78 | 2 | 78 | 14 | 0 |
| Brazil nuts | 68 | 34 | 38 | 24 | 0 |
| Pine nuts | 68 | 60 | 20 | 7 | 0 |
| Walnuts | 68 | 69 | 18 | 8 | 0 |
| Coconut (creamed, block) | 68 | 2 | 6 | 86 | 0 |
| Hazelnuts | 64 | 10 | 79 | 7.5 | 0 |
| Margarine (olive oil, 60% fat) | 60 | 18 | 54 | 21 | 0 |
| Almonds | 56 | 25 | 62 | 8 | 0 |
| Pistachios | 56 | 32 | 50 | 13 | 0 |
| Nuts (mixed, chopped) | 54 | 27 | 52 | 16 | 0 |
| Peanut butter | 52 | 34 | 40 | 22 | 0 |
| Taramasalata | 52 | 32 | 55 | 8 | 24 |
| Sausage (pepperoni) | 51 | 10 | 45 | 38 | - |
| Whitebait (deep-fried) | 48 | - | - | - | - |
| Cream, double | 48 | 3 | 29 | 62 | 130 |
| Cream cheese, full-fat | 48 | 3 | 29 | 63 | 96 |
| Cashew nuts | 48 | 18 | 58 | 20 | 0 |
| Mascarpone | 46 | 3 | 24 | 66 | -- |
| Peanuts (raw) | 46 | 31 | 46 | 18 | 0 |
| Pork crackling (roast) | 45 | 18 | 44 | 34 | 105 |
| Popcorn (plain) | 44 | 46 | 34 | 10 | 0 |
| Bacon (back, lean and fat, fried in blended vegetable oil) | 41 | 11 | 45 | 39 | 143 |
| Cream whippping | 40 | 3 | 29 | 62 | 106 |
| Crème fraiche, full-fat | 40 | 3 | 24 | 66 | 106 |
| Low-fat spread | 40 | 25 | 44 | 28 | 8 |
| Salami | 40 | 11 | 45 | 37 | 80 |
| Duck (roast, meat plus skin) | 38 | 14 | 51 | 30 | 199 |
| Carob bar | 37 | - | - | - | 0 |
| Coconut (fresh) | 36 | 2 | 6 | 86 | 0 |
| Sausage roll | 36 | 15 | 43 | 37 | 49 |
| Stilton | 36 | 3 | 29 | 62 | 106 |
| Cheddar, full-fat | 34 | 4 | 27 | 63 | 100 |
| Gruyere | 34 | 3 | 29 | 63 | 100 |
| Potato crisps (salted) | 33 | 15 | 40 | 41 | 0 |
| Permesan | 33 | 2 | 29 | 63 | 100 |
| Éclair, chocolate | 31 | 6 | 33 | 52 | 151 |
| Chocolate milk | 31 | 4 | 32 | 60 | 24 |
| Danish blue | 30 | 3 | 29 | 63 | 76 |
| Prawn crackers | 30 | 10 | 79 | 11 | 0 |
| Hummus | 29 | 25 | 63 | 12 | 0 |
| Liver pate | 29 | 9 | 35 | 29 | 168 |
| Shortcrust pastry | 28 | 18 | 41 | 36 | 36 |
| Dark chocolate | 28 | 4 | 33 | 60 | 8 |
| Pork pie, individual | 27 | 10 | 46 | 38 | 52 |
| Chocolate cake, rich | 26 | 43 | 32 | 9 | 152 |
| Brie | 26 | 3 | 29 | 63 | 100 |
| Edam | 26 | 2 | 29 | 62 | 80 |
| Bacon (streaky, raw) | 24 | 15 | 43 | 35 | 97 |
| Puff pastry | 24 | 16 | 42 | 49 | 0 |
| Very low-fat spread | 24 | 20 | 50 | 26 | 8 |
| Tortilla chips | 23 | 30 | 47 | 18 | 0 |
| Sausage (chorizo) | 23 | 10 | 48 | 42 | - |
| Cheese spread, full-fat | 22 | 3 | 29 | 63 | 66 |
| Mozzarella, italian | 22 | 3 | 29 | 63 | 66 |
| Potato crisps (salted, reduced fat) | 21 | 12 | 41 | 43 | 0 |
| Croissant | 20 | 24 | 40 | 32 | 8 |
| Feta, greek | 20 | 3 | 20 | 67 | 70 |
| Cream, single | 19 | 3 | 29 | 62 | 56 |
| Kipper fillet (grilled) | 19 | 22 | 53 | 16 | 0 |
| Toffee | 19 | 4 | 40 | 51 | 16 |
| Soya beans | 19 | 49 | 19 | 12 | 0 |
| Pasta (white) | 18 | 44 | 11 | 11 | 0 |
| Cereal chewy bar | 16 | 46 | 42 | 12 | 0 |
| Mackerel fillet (fresh) | 16 | 21 | 49 | 21 | 54 |
| Minced Beef (average, raw) | 16 | 3 | 44 | 44 | 66 |
| Cod (deep-fried in batter) | 15 | 24 | 45 | 27 | - |
| Cheddar, half-fat | 15 | 3 | 29 | 63 | 44 |
| Solf-cheese, low-fat | 15 | 3 | 24 | 66 | -- |
| Sardines (canned in oil) | 14 | 36 | 34 | 21 | 65 |
| Scampi (deep-fried in breadcrumbs) | 14 | 47 | 38 | 10 | 110 |
| Lamb shoulder (roast) | 14 | 4 | 39 | 46 | 107 |
| Potatoes (chips, fried in corn oil) | 14 | 52 | 25 | 19 | 0 |
| Apple pie | 14 | 7 | 35 | 49 | - |
| Cream, half-fat | 13 | 3 | 29 | 62 | 40 |
| Herring fillet | 13 | 21 | 42 | 25 | 50 |
| Ham (parma) | 13 | - | - | 33 | -- |
| Pizza, cheese and tomato | 12 | 18 | 31 | 45 | 22 |
| Beef (corned) | 12 | 3 | 40 | 52 | 93 |
| Pheasant (roast) | 12 | 13 | 47 | 34 | 220 |
| vegeburger | 11 | - | - | - | 0 |
| Fish fillet in crumbs (baked) | 11 | 15 | 15 | 50 | - |
| Salmon fillet (fresh) | 11 | 28 | 40 | 9 | 50 |
| Fruit cake, rich | 11 | 25 | 40 | 31 | 64 |
| Duck (roast, meat only) | 10 | 13 | 50 | 32 | 160 |