the food chart

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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) Polyun-satu-rated Fat (%) Mono-satu-rated Fat (%) Satu-rated Fat (%) Choles-terol (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