Calories & Fat Types in Cooking Oils
Calorie Content & Percentage of Saturated, Polyunsaturated & Monunsaturated Fat in Cooking Oils

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Table of Fats & Oils

Please note

1. All vegetable oils contain 100% fat.
2. Each tablespoon of vegetable oil contains 14 grams of fat
3. Each tablespoon of vegetable oil contains 120 calories
4. For better health, choose oils/fats that are low in saturated fat


Type of Oil/fat

%
saturated
fat

 %
poly
unsaturated		 %
mono
unsaturated
Almond Oil 8 19 73
Butter 66 4 30
Butter, whipped 69 3 28
Canola Oil 7 35 58
Cocoa Butter 62 3 35
Coconut Oil 92 2 6
Corn Oil 13 62 25
Margarine, Flora Pro-activ 25 49 26
Margarine, stick 20 33 47
Margarine, tub 17 37 46
Margarine, whipped 20 30 50
Olive Oil 14 12 74
Palm Oil 52 10 38
Peanut Oil 18 33 49
Safflower Oil 9 78 13
Sesame Oil 15 43 42
Sunflower Oil 11 69 20
Walnut Oil 14 67 19
Wheatgerm Oil 20 50 30

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CALORIES in ALCOHOL and SOFT DRINKS
Beer 1 - Beers 2 - Beers 3 - Beer 4 - Beer 5 - Light Beer - Beer - Cocktails 1 - Cocktails 2 - Spirits 1 - Spirits 2 - Liqueurs 1 - Liqueurs 2 - Wine - Soda
Wine Spritzer - Cappuccino - Coffee - Starbucks Coffee - Coffee Creamers - Milk - Chocolate Milk - Orange Juice - Coca-Cola - Shakes - Soft Drinks
CALORIES in MEATS, POULTRY and GAME
Alligator - Bacon - Beef - Buffalo - Chicken - Duck - Frankfurters - Franks - Game Birds - Game Meats - Goat - Lamb - Ostrich & Emu - Pork
Roast Beef - Steak - Steaks - Turkey - Unusual Meat - Veal - Venison
CALORIES in FISH
Anchovies - Caviar - Clams - Crab & Shellfish - Fish 1 - Fish 2 - Fish 3 - Octopus & Squid - Oysters - Salmon - Tuna - Barracuda, Shark, Whale Fish
CALORIES in FAST FOODS and EATING OUT
Burritos - Chinese Food - Cheeseburgers - Fast Food - French Fries - Fried Chicken - Hamburgers - Hot Dogs - Kosher Food - Mexican Food
Onion Rings - Pizza - Pan Pizza - Thin Pizza - Quarter Pounder - Quesadilla - Sandwiches - Subs - Sushi - Sushi 2 - Tacos
CALORIES in SNACKS and SNACK FOODS
Bagels - Cakes - Candy Chocolate - Candy Sweets - Chewing Gum - Chips - Chocolate - Cookies - Crackers - Croissants - Danish Pastries
Calories in Donuts - Granola Bars - Ice Cream - Icecream - Light Ice Cream - Licorice - Microwave Popcorn - Muffins - Peanuts - Peanut Butter
Popcorn - Pretzels
CALORIES in REGULAR FOODS
Apples - Beans - Bread & Breadsticks - Bread Rolls - Bread - Breads - Breakfast Cereal - Cereal - Butter & Margarine - Cheese - Cottage Cheese
Cream Cheese - Cheese Substitutes - Cream - Dressings - Dried Beans - Dried Fruit - Eggs - Egg Dishes - Egg Substitutes - Flour - Frozen Pizza
Fruit 1 - Fruit 2 - Fruit 3 - Grains - Jelly - Light Spreads - Matzos - Mayonnaise - Mozzarella - Noodles - Nuts & Seeds - Cooking Oils & Fats
Pancakes - Pasta - Pasta Per Cup - Pastry - Quiche - Rice - Sauces - Soy Foods - Soy Drinks - Soy Yogurt - Tofu - Sugar Substitutes - Sugar
Toppings - Tortillas - Vegetables 1 - Veggies 2 - Vegetables 3 - Toppings - Yogurt - Frozen Yogurt - Carbohydrate Calories - Fat Calories - Protein

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