Fat Profiles
While nutrition labels regularly combine them, the saturated fatty acids appear in different proportions among food groups. Lauric and myristic acids are most commonly found in "tropical" oils (e.g., palm kernel, coconut) and dairy products. The saturated fat in meat, eggs, chocolate, and nuts is primarily the triglycerides of palmitic and stearic acids.
| Food | Lauric acid | Myristic acid | Palmitic acid | Stearic acid |
|---|---|---|---|---|
| Coconut oil | 47% | 18% | 9% | 3% |
| Palm oil | 0.1% | 1% | 44% | 5% |
| Butter | 3% | 11% | 29% | 13% |
| Ground beef | 0% | 4% | 26% | 15% |
| Dark chocolate | 0% | 1% | 34% | 43% |
| Salmon | 0% | 1% | 29% | 3% |
| Eggs | 0% | 0.3% | 27% | 10% |
| Cashews | 2% | 1% | 10% | 7% |
| Soybean oil | 0% | 0% | 11% | 4% |
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| Food | Saturated | Monounsaturated | Polyunsaturated |
|---|---|---|---|
| As weight percent (%) of total fat | |||
| Cooking oils | |||
| Canola oil | 8 | 64 | 28 |
| Corn oil | 13 | 24 | 59 |
| Olive oil | 7 | 78 | 15 |
| Sunflower oil | 11 | 78 | 11 |
| Soybean oil | 15 | 24 | 58 |
| Peanut oil | 11 | 71 | 18 |
| Rice bran oil | 25 | 38 | 37 |
| Coconut oil | 86 | 13 | 1 |
| Dairy products | |||
| Cheese, regular | 64 | 29 | 3 |
| Cheese, light | 60 | 30 | 0 |
| Milk, whole | 62 | 28 | 4 |
| Milk, 2% | 62 | 30 | 0 |
| Ice cream, gourmet | 62 | 29 | 4 |
| Ice cream, light | 62 | 29 | 4 |
| 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 |
| Dressing, blue cheese | 16 | 54 | 25 |
| Dressing, light Italian | 14 | 24 | 58 |
| Other | |||
| Egg yolk fat | 36 | 44 | 16 |
| Unless else specified in boxes, then reference is: | |||
Read more about this topic: Saturated Fat
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