Fat Intake
The acceptable range for fat intake:About 10-30 per cent of energy intake, which for a 35-55 year old man would be 30-80 grams of fat per day, and for a 35-55 year old woman would be 20-60 grams of fat per day.
Cereals, Cakes, biscuits | FAT Content |
---|
Barley, pearled, bolied(200 grams or 1 cup) | 2 grams |
Wheat flour, whole-grain(1 cup) | 18 grams |
Rice, white, raw(1 cup) | 18 grams |
Rice, fried(100 grams) | 9 grams |
Oatmeal, Ckd, Rg, Qck, Inst, W/OSAL1(1 cup) | 2 grams |
Whole-Wheat Bread(1 Slice) | Fat Food Charts 1 grams |
Popcorn, Plain, Unsalted(100 grams) | 4 grams |
Biscuit, Chocolate(100 grams) | 28 grams |
Biscuit, Cream Filled(100 grams) | 25 grams |
Bread, brown, slice(100 grams) | 2 grams |
Macaroni, Cooked, Firm(1 cup) | 1 grams |
Bread, white, slice(1 cup) | 2 grams |
Fruitcake(100 grams) | 13 grams |
Cheesecake(100 grams) | 35 grams |
Cake, Plain(100 grams) | 17 grams |
Pancake, plain(100 grams) | 16 grams |
Cake, sponge(100 grams) | 27 grams |
Chapati(100 grams) | 13 grams |
Muesli(100 grams) | 20 grams |
Pasta, Macaroni, boiled(100 grams) | 1 grams |
Pastry, flaky(100 grams) | 41 grams |
Pizza, Cheese, tomato(100 grams) | 12 grams |
Milk and milk products, cheeses, desserts | FAT Content |
---|
Milk, Cond, Whole, Sweet(100 grams) | 9 grams |
Milk, dried, Whole(100 grams) | 26 grams |
Milk, Goat(100 grams) | 5 grams |
Yoghurt, Plain(100 grams) | 4 grams |
Yoghurt, Flavored(100 grams) | 4 grams |
Soya Milk, Full FAT(100 grams) | 24 grams |
Chocolate Milk, Regular(1 cup) | 8 grams |
Chocolate Milk, LowFat 2%(1 glass) | 8 grams |
ButterMilk, Fluid(1 cup) | 2 grams |
MilkShake, Flavored(100 grams) | 5 grams |
Cheese, Camembert(100 grams) | 23 grams |
Ice Cream(100 grams) | 7 grams |
Pudding, Chocolate(5 oz) | 11 grams |
Milk Pudding(100 grams) | 4 grams |
Sponge Pudding, steamed(100 grams) | 16 grams |
Trifle(100 grams) | 6 grams |
Apple Pie(1 piece) | 18 grams |
Fruit Pie(100 grams) | 16 grams |
Custard(100 grams) | 4 grams |
Butterscotch(100 grams) | 8 grams |
Caramel(100 grams) | 11 grams |
Chocolate square, Milk(100 grams) | 30 grams |
Fruit and Honey bar(100 grams) | 31 grams |
Toffy, Mixed(100 grams) | 17 grams |
Custard tart(100 grams) | 17 grams |
Doughnuts(100 grams) | 16 grams |
Eclair(100 grams) | 24 grams |
Cheeseburger(1 sandwitch) | 15 gram |
Cheese, Mozarella, skim(1 oz) | 5 grams |
Cheese, Cheddar(100 grams) | 34 grams |
Cheese, Parmesan (100 grams) | 30 grams |
Cottage Cheese(100 grams) | 4 grams |
Cheese, Swiss(100 grams) | 29 grams |
Cream Cheese(100 grams) | 47 grams |
Cheese Spread(100 grams) | 23 grams |
Cheese, Processed(100 grams) | 25 grams |
Cauliflower cheese(100 grams) | 8 grams |
Cheese, Souffle(100 grams) | 19 grams |
Macaroni Cheese(100 grams) | 10 grams |
Cream, 35% FAT(100 grams) | 38 grams |
FATs and Oil | FAT Content |
---|
Butter, salted(100 grams) | 81 grams |
Peanut Butter(100 grams) | 54 grams |
Lard(100 grams) | 100 grams |
Margarine(100 grams) | 80 grams |
Peanut Oil(1 TBSP) | 14 grams |
Olive Oil(1 TBSP) | 14 grams |
Sunflower Oil(1 TBSP) | 14 grams |
Safflower Oil(1 TBSP) | 14 grams |
Corn Oil(1 TBSP) | 14 grams |
Soyabean Oil(1 Cup) | 218 grams |
Nuts | FAT Content |
---|
Almonds(100 grams) | 54 grams |
Brazil nuts(100 grams) | 62 grams |
Cashews, Roast(100 grams) | 47 grams |
Chestnuts(100 grams) | 3 grams |
Coconut, Desiccated(100 grams) | 62 grams |
Hazlenuts(100 grams) | 36 grams |
Macadamia nuts(100 grams) | 74 grams |
Peanuts, Raw, in shells(100 grams) | 34 grams |
Peanuts, roasted, salted(100 grams) | 49 grams |
Pistachio nuts, shelled(100 grams) | 54 grams |
Walnuts(100 grams) | 52 grams |
Apricot, dry(1 cup) | 1 grams |
Eggs | FAT Content |
---|
Egg, boiled(100 grams) | 11 grams |
Egg, fried(100 grams) | 20 grams |
Egg, Scrambled(100 grams) | 23 grams |
Omlette(100 grams) | 16 grams |
Egg, Poached(100 grams) | 12 grams |
Fruit | FAT Content |
---|
Avocado pear(100 grams) | 22 grams |
Banana, sliced(1 cup) | 1 grams |
Coconut, raw(1 piece) | 15 grams |
Strawberries, raw(1 cup) | 1 grams |
Olives (100 grams) | 9 grams |
Watermelon, raw(1 piece) | 2 grams |
Fish and Sea foods | FAT Content |
---|
Crab, bolied (100g) | 5 grams |
Cod, baked (100g) | 1 gram |
Cod, fried in batter (100g) | 10 grams |
Salmon (100g) | 8 grams |
Sardines, canned (100g) | 28 grams |
Tune, canned in oil (100g) | 22 grams |
Whiting, crumbed, fried (100g) | 10 grams |
Prawn, boiled (100g) | 2 grams |
Lobster, bolied (100g) | 3 grams |
Oysters, raw (100g) | 1 grams |
Haddock, fried (100g) | 8 grams |
Meat and Meat Products | FAT Content |
---|
Bacon, rashers, middle, fried (100g) | 42 grams |
Bacon, grilled (100g) | 35 grams |
Beef, fillets, steak, grilled (100g) | 9 grams |
Beef, stew (100g) | 8 grams |
Beef burger, frozen, fried (100g) | 17 grams |
Chicken, boiled(100g) | 7 grams |
Chicken crumbed, no bone(100g) | 22 grams |
Chicken roast(100g) | 24 grams |
Chicken livers, fried(100g) | 11 grams |
Duck, roast(100g)) | 29 grams |
Ham, Canned(100g) | 5 grams |
Hamburger (100g) | 10 grams |
Lamb, bolied (100g) | 9 grams |
Lamb, chops, grilled (100g) | 23 grams |
Cutlets, grilled (100g) | 20 grams |
Meat Pie(100g) | 14 grams |
Pork chopped, grilled (100g) | 19 grams |
Leg, roast(100g) | 20 grams |
Pork, fried(100g) | 25 grams |
Pork, grilled (100g) | 25 grams |
Pork Pie (100g) | 27 grams |
Turkey, roast (100g) | 7 grams |
Veal, cutlet, fried (100g) | 8 grams |
Veal, fillet, roast (100g) | 12 grams |
Rabbit, stewed (100g) | 4 grams |
Salami, slices (100g) | 45 grams |
Sausage, liver (100g) | 27 grams |
Sausages, beef, fried (100g) | 18 grams |
Vegetables | FAT Content |
---|
Mushrooms, raw(100g) | 1 grams |
Mushrooms, fried(100g) | 22 grams |
Mung, cooked dahl(100g) | 4 grams |
Soya, boiled(100g) | 6 grams |
Chickpeas, cooked dahl(100g) | 3 grams |
Eggplant, baked(100g) | 5 grams |
Lentils, split, boiled(100g) | 1 grams |
Onions, fried(100g) | 33 grams |
Potato, mashed(100g) | 5 grams |
Potato, roast(100g) | 5 grams |
Potato chips, fresh, fried(100g) | 11 grams |
Potato, crisp(100g) | 36 grams |
Sweet potato, bolied(100g) | 1 grams |
Tomato, fried(100g) | 6 grams |
Spinach, leaves, boiled(100g) | 1 grams |
Sauces and Condiments | FAT Content |
---|
Curry Powder(100g) | 10 grams |
Chilli Sauce(100g) | 6 grams |
Barbecue Sauce(100g) | 7 grams |
Ginger, ground(100g) | 3 grams |
French dressing(100g) | 73 grams |
Mayonnaise (100g) | 79 grams |
Mustard Powder (100g) | 29 grams |
Pepper (100g) | 7 grams |
Pickles (100g) | 1 gram |
Salad cream (100g) | 27 grams |
Sesame seeds (100g) | 29 grams |
Soy Sauce (100g) | 1 gram |
Tartare sauce (100g) | 54 grams |
Tomato sauce (100g) | 5 grams |
Beverages | FAT Content |
---|
Cocoa Powder(100g) | 22 grams |
Drinking Chocolate (100g) | 6 grams |
Milo (100g) | 10 grams |
Ovaltine (100g) | 3 grams |
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