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Food | Saturated | Mono- unsaturated | Poly- unsaturated |
---|---|---|---|
As weight percent (%) of total fat | |||
Cooking oils | |||
Algal oil[1] | 4 | 92 | 4 |
Canola[2] | 8 | 64 | 28 |
Coconut oil | 87 | 13 | 0 |
Corn oil | 13 | 24 | 59 |
Cottonseed oil[2] | 27 | 19 | 54 |
Olive oil[3] | 14 | 73 | 11 |
Palm kernel oil[2] | 86 | 12 | 2 |
Palm oil[2] | 51 | 39 | 10 |
Peanut oil[4] | 17 | 46 | 32 |
Rice bran oil | 25 | 38 | 37 |
Safflower oil, high oleic[5] | 6 | 75 | 14 |
Safflower oil, linoleic[2][6] | 6 | 14 | 75 |
Soybean oil | 15 | 24 | 58 |
Sunflower oil[7] | 11 | 20 | 69 |
Mustard oil | 11 | 59 | 21 |
Dairy products | |||
Butterfat[2] | 66 | 30 | 4 |
Cheese, regular | 64 | 29 | 3 |
Cheese, light | 60 | 30 | 0 |
Ice cream, gourmet | 62 | 29 | 4 |
Ice cream, light | 62 | 29 | 4 |
Milk, whole | 62 | 28 | 4 |
Milk, 2% | 62 | 30 | 0 |
Whipping cream[8]* | 66 | 26 | 5 |
Meats | |||
Beef | 33 | 38 | 5 |
Ground sirloin | 38 | 44 | 4 |
Pork chop | 35 | 44 | 8 |
Ham | 35 | 49 | 16 |
Chicken breast | 29 | 34 | 21 |
Chicken | 34 | 23 | 30 |
Turkey breast | 30 | 20 | 30 |
Turkey drumstick | 32 | 22 | 30 |
Fish, orange roughy | 23 | 15 | 46 |
Salmon | 28 | 33 | 28 |
Hot dog, beef | 42 | 48 | 5 |
Hot dog, turkey | 28 | 40 | 22 |
Burger, fast food | 36 | 44 | 6 |
Cheeseburger, fast food | 43 | 40 | 7 |
Breaded chicken sandwich | 20 | 39 | 32 |
Grilled chicken sandwich | 26 | 42 | 20 |
Sausage, Polish | 37 | 46 | 11 |
Sausage, turkey | 28 | 40 | 22 |
Pizza, sausage | 41 | 32 | 20 |
Pizza, cheese | 60 | 28 | 5 |
Nuts | |||
Almonds dry roasted | 9 | 65 | 21 |
Cashews dry roasted | 20 | 59 | 17 |
Macadamia dry roasted | 15 | 79 | 2 |
Peanut dry roasted | 14 | 50 | 31 |
Pecans dry roasted | 8 | 62 | 25 |
Flaxseeds, ground | 8 | 23 | 65 |
Sesame seeds | 14 | 38 | 44 |
Soybeans | 14 | 22 | 57 |
Sunflower seeds | 11 | 19 | 66 |
Walnuts dry roasted | 9 | 23 | 63 |
Sweets and baked goods | |||
Candy, chocolate bar | 59 | 33 | 3 |
Candy, fruit chews | 14 | 44 | 38 |
Cookie, oatmeal raisin | 22 | 47 | 27 |
Cookie, chocolate chip | 35 | 42 | 18 |
Cake, yellow | 60 | 25 | 10 |
Pastry, Danish | 50 | 31 | 14 |
Fats added during cooking or at the table | |||
Butter, stick | 63 | 29 | 3 |
Butter, whipped | 62 | 29 | 4 |
Margarine, stick | 18 | 39 | 39 |
Margarine, tub | 16 | 33 | 49 |
Margarine, light tub | 19 | 46 | 33 |
Lard | 39 | 45 | 11 |
Shortening | 25 | 45 | 26 |
Chicken fat | 30 | 45 | 21 |
Beef fat | 41 | 43 | 3 |
Goose fat[9] | 33 | 55 | 11 |
Dressing, blue cheese | 16 | 54 | 25 |
Dressing, light Italian | 14 | 24 | 58 |
Other | |||
Egg yolk fat[10] | 36 | 44 | 16 |
Avocado[11] | 16 | 71 | 13 |
Unless else specified in boxes, then reference is:[citation needed] | |||
* 3% is trans fats |
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