Fat and Cholesterol Comparison Chart

Posted October, 1997

Coded by Warren LeMay, Newton #201

Music Control


Item
Saturated Fat
Total Fat
Cholesterol
Total
Description
grams
calories
grams
calories
milligrams
Calories

Meat Poultry, Fish and Shellfish
Beef
Top Round, Broiled
1.7
15
5.0
45
90
199
Eye of Round, Roasted
2.0
18
5.4
49
69
171
Sirloin, Broiled
2.6
23
6.8
61
89
191
Chuck, arm pot roast, Braised
2.8
25
7.6
68
101
210
Short Loin, T-bone steak, Broiled
4.2
38
10.4
44
80
214
Chuck Blade Roast, Braised
5.2
47
13.3
120
106
253
Ground, lean, Broiled
7.2
65
18.5
167
87
272
Salami, Four Slices
8.4
76
20.1
181
60
254
Pork
Ham Steak, extra lean
1.4
13
4.2
38
45
122
Fresh Tenderloin, roasted
1.7
15
4.8
43
93
166
Shoulder, arm picnic, lean only, roasted
2.4
22
7.0
63
48
170
Fresh leg, rump half, roasted
3.7
33
10.7
96
96
221
Lamb
Leg, roasted
2.8
25
7.7
69
89
191
Loin Chop, broiled
3.5
32
9.7
87
95
216
Arm Chop, braised
5.0
45
14.1
127
121
279
Turkey, fryer-roasters, roasted:
Light meat without skin
0.4
4
1.2
11
86
140
Light meat with skin
1.3
12
4.6
41
95
164
Dark meat without skin
1.4
13
4.3
38
112
162
Dark meat with skin
2.1
19
7.1
64
117
182
Chicken, broilers, roasted:
Light meat without skin
1.3
12
4.5
41
85
173
Dark meat without skin
2.7
24
9.7
87
93
205
Light meat with skin
3.0
27
10.9
98
84
222
Dark meat with skin
4.4
40
15.8
142
91
253
Ground Turkey
3.8
34
13.8
124
69
229
Fish
Haddock, dry heat
0.2
2
0.9
8
74
112
Halibut, dry heat
0.4
4
2.9
26
41
140
Tuna, dry heat
1.6
14
6.3
57
49
184
Salmon, dry heat
1.9
17
11.0
99
87
216
Shellfish
Lobster
0.1
1
0.6
5
72
98
Clam, moist heat
0.2
2
2.0
18
67
148
Shrimp, moist heat
0.3
3
1.1
10
195
99
Oyster, moist heat
1.3
12
5.0
45
109
137
Clam, breaded and fried
2.7
24
11.2
101
61
202

Dairy Products
Milk, 8 oz.
Skim
0.3
3
0.4
4
4
86
Buttermilk
1.3
12
2.2
20
9
99
Low Fat, 1%
1.6
14
2.6
23
10
102
Low Fat, 2%
2.9
26
4.7
42
18
121
Whole
5.1
46
8.2
74
33
150
Yogurt, 4 oz.
Plain Yogurt, skim
0.1
1
0.2
2
2
63
Plain Yogurt
2.4
22
3.7
33
14
70
Soft Cheeses, 4 oz.
Cottage Cheese, Low Fat
0.7
3
1.2
11
5
82
Cottage Cheese, Creamed
3.2
29
5.1
46
17
117
Ricotta, part skim
5.5
50
8.9
80
34
171
Ricotta, whole milk
9.3
84
14.5
131
57
216
Hard Cheeses, 1 oz.
Mozzarella, part skim
2.97
26
4.5
41
16
72
Mozzarella
3.7
33
6.1
55
22
80
Swiss
5.0
45
7.8
70
26
107
American processed
5.6
50
8.9
80
27
106
Cheddar
6.0
54
9.4
85
30
114
Frozen Desserts, 1 cup
Sherbert, Orange
2.4
22
3.8
34
14
270
Ice Milk, vanilla, hard
3.5
32
5.6
50
18
184
Ice Cream, vanilla, regular
8.9
90
14.3
129
59
269
Eggs
Egg White
0
0
trace
trace
0
16
Egg Yolk
1.6
14
5.1
46
213
59

Fats and Oils
Fats and Oils, 1 Tbsp
Canola Oil
1.0
9
14.0
126
0
124
Safflower Oil
1.2
11
13.6
122
0
120
Peanut Butter, smooth
1.5
14
7.9
71
0
94
Corn Oil
1.7
15
13.6
122
0
120
Olive Oil
1.8
16
13.5
122
0
119
Margerine, soft tub
2.1
19
11.4
103
0
101
Margerine, stick
2.1
19
11.4
103
0
101
Lard
5.0
45
12.8
115
12
116
Butter
7.1
64
10.8
97
31
101
Nuts and Seeds, 1 oz.
Almonds
1.4
13
14.8
133
0
167
Pecans
1.5
14
19.2
173
0
190
Sunflower Seeds
1.5
14
14.1
127
0
162
English Walnuts
1.6
14
17.6
158
0
182
Pistachio
1.7
15
13.7
123
0
164
Pistachio
1.7
15
13.7
123
0
164
Peanuts
1.9
17
13.8
124
0
159
Brazilnuts, dried
4.6
41
18.8
169
0
187

Breads, Cereals, Pasta, Rice, Dried Peas and Beans
Breads
Corn tortilla, each
0.1
1
1.0
9
0
65
English Muffin, each
0.3
3
1.0
9
0
140
Bagel, each
0.3
3
2.0
18
0
200
Whole Wheat Bread, slice
0.4
4
1.0
9
0
70
Hamburger Bun, each
0.5
5
2.0
18
trace
115
Croissant, each
3.5
32
12.0
108
13
235
Cereals, 1 cup
Corn Flakes
trace
trace
0.1
1
--
110
Oatmeal, cooked
0.4
4
2.4
22
--
145
Granola
5.8
52
33.1
298
--
595
Pasta, 1 cup
Spaghetti, cooked
0.1
1
0.9
8
0
197
Chow mein noodles
2.0
18
13.8
124
5
237
Rice, 1 cup
White, long-grain
0.2
2
0.6
5
0
264
Dry peas and beans, 1 cup canned
Kidney beans
0.1
1
0.8
7
0
208
Garbanzo beans
0.3
3
2.7
24
0
285

Fruits and Vegetables, 3 1/2 oz.
Fruit, raw
Peach, each
0.01
less than 1
0.08
1
0
37
Orange, each
0.02
less than 1
0.16
1
0
62
Apple, each
0.08
less than 1
0.49
4
0
81
Banana, each
0.21
2
0.55
5
0
105
Avocado, California, each
4.48
40
29.99
270
0
306
Vegetables, cooked
Carrots, half cup
0.03
less than 1
0.14
1
0
35
Broccoli, half cup
0.03
less than 1
0.22
2
0
23
Potato, each
0.05
less than 1
0.20
2
0
220
Corn, half cup
0.16
1
1.05
9
0
89

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