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 Diet Home – Fat in Food – Carbs in Food – Protein in Food – Diet Nutrition – Cholesterol in Diet Foods – Sodium in Diet Foods – GI Diet Method
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