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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