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Please note that in some cases the amount of fat in foods can vary according to how that particular brand is produced. For example, low fat margarine can vary in the amount of fat according to the blend of ingredients used. The same applies to many foods like cheese, desserts, etc. You should use this fat in foods chart as a reference but always check the actual nutritional information on the package for exact figures.
Most green vegetables and many others contain no fat so they are not listed here.
By using this chart which compares different foods in the same 100 gram serving size, we hope you will be able to make better healthy eating choices.
| Food (Per 100 Grams) |
Total Fat (Grams) |
Saturated Fat (Grams) |
Cholesterol (milligrams) |
| Lard |
100 |
40 |
92 |
| Corn oil |
100 |
14 |
0 |
| Peanut Oil |
100 |
20 |
0 |
| Olive Oil |
100 |
14 |
0 |
| Safflower Oil |
100 |
10 |
0 |
| Sesame Oil |
100 |
15 |
0 |
| Sunflower Oil |
100 |
12 |
0 |
| Vegetable Oil |
100 |
10 |
0 |
| Butter |
80 |
50 |
220 |
| Margarine (Soft, Vegetable Oil) |
30-60 |
8-14 |
0 |
| Margarine (Hard, Vegetable Fat) |
75 |
17 |
0 |
| Low Fat Spread |
24-40 |
6-10 |
8 |
| Mayonnaise (Light) |
24 |
3 |
0 |
| Cream (Half Fat) |
12 |
8 |
40 |
| Macadamia Nuts |
78 |
11 |
0 |
| Brazil Nuts |
68 |
16 |
0 |
| Pine Nuts |
68 |
5 |
0 |
| Walnuts |
68 |
5 |
0 |
| Hazelnuts |
64 |
5 |
0 |
| Almonds |
56 |
5 |
0 |
| Pistachios |
56 |
7 |
0 |
| Nuts (Mixed) |
54 |
9 |
0 |
| Sunflower Seeds (Salted, Hulled) |
54 |
5 |
0 |
| Peanut Butter |
52 |
11 |
0 |
| Cashew nuts |
48 |
10 |
0 |
| Peanuts (raw) |
46 |
8 |
0 |
| Popcorn (94% Fat Free, Unpoped) |
4 |
1 |
0 |
| Tortilla Chips |
23 |
4 |
0 |
| pepperoni |
51 |
19 |
- |
| Sausage |
51 |
19 |
- |
| Bacon |
41 |
16 |
143 |
| Salami |
40 |
15 |
80 |
| Duck (Roasted) |
33 |
12 |
199 |
| Chicken (boneless, skinless breast) |
1 |
0 |
58 |
| Pheasant (Roasted) |
12 |
4 |
220 |
| Fish fillet (Breaded and baked) |
11 |
6 |
- |
| Salmon |
11 |
1 |
50 |
| Tilapia |
1 |
1 |
50 |
| Tuna (Canned in Water) |
1 |
0 |
45 |
| Shrimp |
1 |
0 |
195 |
| Veggieburger |
6 |
1 |
2 |
| Turkey Chili (98% Fat Free, No Beans) |
12 |
1 |
34 |
| Coconut (fresh) |
36 |
31 |
0 |
| Cheese (cheddar) |
34 |
21 |
100 |
| Cheese (parmesan) |
30 |
18 |
100 |
| Cheese (blue) |
30 |
19 |
76 |
| Cheese (Edam) |
26 |
16 |
80 |
| Cheese (mozzarella) |
22 |
14 |
66 |
| Cheese Spread (full-fat) |
22 |
14 |
66 |
| Feta Cheese |
20 |
13 |
70 |
| Cream Cheese (Full fat) |
48 |
30 |
96 |
| Cream Cheese (Low fat) |
15 |
9 |
56 |
| Croissant |
20 |
6 |
8 |
| Chocolate Milk |
31 |
18 |
24 |
| Hummus |
29 |
4 |
0 |
| Liver Pate |
29 |
9 |
168 |
| Soya Beans |
19 |
2 |
0 |
| Pasta (White) |
18 |
2 |
0 |
| Cereal Chewy Bar |
16 |
2 |
0 |
| Cheddar Cheese (Low Fat) |
15 |
9 |
44 |
| Sardines (Canned, In Oil) |
14 |
3 |
65 |
| Lamb Shoulder (Roast) |
14 |
6 |
107 |
| Pizza (Cheese Only) |
12 |
6 |
22 |
| Corned Beef |
12 |
6 |
93 |
| Fruit cake |
11 |
4 |
64 |
| Chocolate Éclair |
31 |
16 |
151 |
| Dark Chocolate |
28 |
17 |
8 |
| Apple Pie |
14 |
7 |
- |
| Chocolate Cake |
26 |
3 |
152 |
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