Dietary Fat and Cholesterol sources
| Common Name |
Nomenclature |
Sources |
| Saturated Fatty Acids |
|
|
| Butyric |
4:0 |
Butter fat |
| Caprylic |
8:0 |
Palm kernel oil |
| Capric |
10:0 |
Butter fat, Coconut oil |
| Lauric |
12:0 |
Coconut oil |
| Myristic |
14:0 |
Butter fat, Coconut oil |
| Palmitic |
16:0 |
Most plant and animal fats |
| Stearic |
18:0 |
Most plant and animal fats |
| Arachidic |
20:0 |
Peanuts |
| |
|
|
| Monounsaturated Fatty Acids |
|
|
| Palmitoleic |
16:1n-7 |
Fish and Animal fats |
| Oleic |
18:1n-9 |
All plant and Animal fats, nuts and seeds, olive oil |
| Eicosenoic |
20:1n-9 |
Rapeseed and Animal fats |
| Erucic |
22:1n-9 |
Rapeseed and Animal tissue |
| |
|
|
| Polyunsaturated Fatty Acids |
|
|
| Linoleic |
18:2n-6 |
Plant oils, cottonseed, sunflower, soybean, corn, safflower |
| a -Linolenic |
18:3n-3 |
Plant oils, soybean, mustard, walnut, linseed |
| Arachidonic |
20:4n-6 |
Small amounts in animal tissues |
| Eicosapentaenoic (EPA) |
20:5n-3 |
Fish, fish oils |
| Docosahexaenoic (DHA) |
22:6n-3 |
Fish, fish oils, animal tissues (brain) |
Table: Fat and cholesterol content of some foods
| Food Item |
Common serving size |
Total fat (g) |
Saturated fat (g) |
MUFA (g) |
PUFA (g) |
Chol |
| Per serve |
| Trim milk |
1 cup (260g) |
1 |
0.7 |
0.3 |
T |
10 |
| Whole milk |
1 cup (260g) |
8.8 |
5.4 |
2.2 |
0.3 |
26 |
| Yoghurt |
150g pottle |
3.6 |
2.2 |
1.0 |
0.1 |
12 |
| Cheddar cheese |
30g |
10.7 |
6.7 |
2.5 |
0.2 |
32 |
| Camembert cheese |
30g |
6.7 |
4.3 |
1.7 |
0.2 |
27 |
| Cottage cheese |
1/2 cup (120g) |
4.2 |
2.6 |
1.2 |
0.2 |
11 |
| Cream |
3 Tbsp (45g) |
18 |
11 |
4.5 |
0.6 |
48 |
| Ice-cream |
1 cup (143g) |
15.2 |
10.1 |
3.2 |
0.3 |
43 |
| |
|
|
|
|
|
|
| Beef Mince |
1/2 cup (130g) |
18 |
7.3 |
7 |
0.7 |
88 |
| Beef steak |
1 steak (lean 216g) |
10.8 |
4.8 |
4.1 |
0.4 |
130 |
| Chicken breast (no skin) |
1 breast (192g) |
10.6 |
3.2 |
4.8 |
1.2 |
127 |
| Fried chicken |
1 piece (89g) |
15 |
4.3 |
6.7 |
1.5 |
80 |
| Pork loin steak |
1 fillet (98g) |
2.3 |
0.9 |
0.9 |
0.2 |
68 |
| Bacon-grilled |
1 rasher (21g) |
6 |
2.8 |
3.1 |
0.5 |
15 |
| Lamb chop |
1 chop (50g) |
10 |
5.1 |
3.6 |
0.3 |
39 |
| Sausage |
1 sausage (70g) |
12.7 |
6.1 |
5.7 |
0.4 |
48 |
| |
|
|
|
|
|
|
| Tuna in springwater |
100g |
0.3 |
0.08 |
0.06 |
0.2 |
53 |
| Tuna in oil |
100g |
22 |
3.9 |
8.6 |
8 |
65 |
| Salmon (tinned) |
1/2 cup (120g) |
9.9 |
2.5 |
3.8 |
2.5 |
108 |
| Sardines |
1 sardine (12g) |
1.6 |
0.3 |
0.9 |
0.3 |
12 |
| Baked cod |
1 fillet (81g) |
1 |
0.2 |
0.1 |
0.4 |
49 |
| Mackerel |
1 fillet (89g) |
2.6 |
0.7 |
0.7 |
0.8 |
47 |
| |
|
|
|
|
|
|
| Wholemeal bread |
1 thick slice (36g) |
0.5 |
0.1 |
0.1 |
0.2 |
T |
| Toasted muesli |
1 cup (110g) |
18.3 |
8.5 |
5.5 |
3.2 |
T |
| Untoasted muesli |
1 cup (107g) |
5 |
0.5 |
1 |
1 |
0 |
| |
|
|
|
|
|
|
| Peanuts |
1/3 cup (50g) |
25 |
4.6 |
11.7 |
7 |
0 |
| Cashew nuts |
1/3 cup (50g) |
17 |
2.8 |
10.4 |
2.5 |
0 |
| Sunflower seeds |
2 tbsp (30g) |
14.9 |
1.6 |
2.9 |
9.8 |
0 |
| |
|
|
|
|
|
|
| Baked potato |
1 potato (100g) |
0.15 |
0.03 |
0.003 |
0.7 |
0 |
| Potato crisps |
50g packet |
16.7 |
7.2 |
6.9 |
1.9 |
0.5 |
| |
|
|
|
|
|
|
| Pizza |
1 slice (60g) |
6.3 |
2.7 |
2 |
1.1 |
8 |
| Hamburger |
1 burger (204g) |
32 |
11.6 |
11 |
5 |
45 |
| Muesli bar |
32g bar |
6.2 |
2.9 |
2.3 |
0.6 |
0.3 |
| Chocolate biscuit |
19g biscuit |
5 |
2.9 |
1.4 |
0.3 |
2 |
| Plain biscuit |
8g biscuit |
1.2 |
0.6 |
0.6 |
0.1 |
1 |
| Milk chocolate |
50g bar |
15.2 |
8.8 |
4.9 |
0.5 |
9 |
| Dark chocolate |
50g bar |
14.3 |
8.5 |
4.6 |
0.5 |
0 |
| |
|
|
|
|
|
|
| Avocado |
1/2 avocado (81g) |
21 |
3.3 |
13 |
2.7 |
0 |
| Palm oil |
1 tbsp (14g) |
13.8 |
6.3 |
5.8 |
1.1 |
0 |
| Olive oil |
1 tbsp (14g) |
13.9 |
2.3 |
9.1 |
1.7 |
0 |
| Sunflower seed oil |
1 tbsp (14g) |
13.9 |
1.6 |
3 |
8.7 |
0 |
| Butter |
1 tbsp (15g) |
12.2 |
8.2 |
2.7 |
0.4 |
30 |
|
...Health
is the art of
Living...
