Unsaturated Fat - Component in Different Foods

Component in Different Foods

Fat composition in different foods (click at right to hide or show)
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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:  Unsaturated Fat

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