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Quick Facts

F A T


What is fat?

Fats are a group of chemical compounds that contain fatty acids; fat is the part of food that carries its flavor, and when the body stores energy, it stores it mostly in the form of fat.


How much do nutritionists recommend I eat every day?

According to the National Academy of Science, you should restrict your fat calories to 30 percent of your total daily calories. (A gram of fat has 9 calories.) For the average woman, this means keeping fat consumption down to 60-75 grams daily; the average man should consume no more than 90 grams daily. If you exercise a lot, you can eat more; if you're trying to lose weight, you should eat less.


What happens if I eat too much?

Saturated fats tend to raise your blood cholesterol levels, increasing your risk of developing atherosclerosis (hardening of the arteries) and heart disease; eating too much of any fat can lead to obesity, which carries with it a completely new set of problems, including an increased risk of developing arthritis.


Should I cut fat out of my diet completely?

If you consume no fat at all, you will short-circuit your body's natural system for transporting vitamins through the body and regulating cholesterol levels. Fat also gives you energy. Children should not have the fat in their diets restricted, since fat supplies them with linoleic acid, which helps them grow properly.


Saturated vs. unsaturated fat

Fat may be derived from animal products (most saturated fats are animal-derived), or from plants (polyunsaturated and monounsaturated). Scientists consider saturated fats to be the most dangerous of the three, because of their close links to heart disease. Meanwhile, if you eat unsaturated fat when you eat fat at all, it may help lower your cholesterol levels.




Some foods high in fat

BEEF:
ITEM SERV. CALOR. FAT SAT. FAT
RIB, WHOLE(6-12), RAW 1lb.
1420
122.5g
50.5g
GROUND, REGULAR, RAW 1lb.
1406
120.5g
49g
BRISKET, WHOLE, RAW 1lb.
1415.5
120.5g
48.5g
TENDERLOIN, RAW 1lb.
1283.5
104.5g
42g
RIB EYE, SM. END(10-12), RAW 1lb.
1243
100g
41g
PORK:
ITEM SERV. CALOR. FAT SAT. FAT
SPARERIBS, RAW 1lb.
1297.5
107g
40.5g
HAM, WHOLE* 1lb.
1111.5
85.5g
29.5g
SHOULDER, WHOLE* 1lb.
1070.5
81.5g
28.5g
CAKE:
ITEM SERV. CALOR. FAT SAT. FAT
CHEESECAKE, FROM RECIPE 1 piece (128g)
457
33.5g
18.5g
CARROT, RECIPE W/CREAM CHEESE FROST. 1 piece (111g)
484
29.5g
5.5g
GERMAN CHOCOLATE, DRY MIX (PUDDING), W/COCONUT-NUT FROST. 1 piece (111g)
404
20.5g
5g
CANDY:
ITEM SERV. CALOR. FAT SAT. FAT
CAROB 1 bar (87g)
470
27.5g
25.5g
CHOCOLATE, MILK, W/ALMONDS 1 bar (41g)
215.5
14g
7g
CHOCOLATE, MILK 1 bar (44g)
225.5
13.5g
8g
PEANUT BAR 1 bar (40g)
209
13.5g
1.5g
CANDY BARS:
ITEM SERVING CALOR. FAT SAT. FAT
TWIX, P-BUTTER (M) 1 pkg. (58g)
307.5
18.5g
6.5g
MR. GOODBAR (H) 1 bar (50g)
257
16g
9g
BAR NONE (H) 1 piece (43g)
224
14.5g
9.5g
REESE'S P-BUTTER CUPS (H) 1 pkg., 2 cups (45g)
222
14.5g
6.5g
ALMOND JOY (H) 1 bar (50g)
232
14g
8.5g
SKOR TOFFEE (H) 1 bar (40g)
211
14g
n/a
SNICKERS (M) 1 bar (57g)
273
14g
5g
TWIX, CARAMEL (M) 1 pkg. (57g)
284.5
14g
5g
COOKIES:
ITEM SERVING CALOR. FAT SAT. FAT
BROWNIES, COMMERCIAL 1 lg. (56g)
227
9g
2.5g
MARSHMALLOW, CHOC-COATED PIE 1 pie (39g)
164
6.5g
2g
CHOC. SAND. W/CREME FILL, CHOC-COATED 1 cookie (17g)
81.5
5.5g
1.5g
CHOC. CHIP, RECIPE, w/margarine 1 med. cookie (16g)
78
4.5g
1.5g
PIES:
ITEM SERVING CALOR. FAT SAT. FAT
PECAN, FROM RECIPE 1 piece (122g)
502.5
27g
5g
CHOCOLATE CREAM, FROM RECIPE 1 piece (142g)
400.5
23g
7.5g
CHERRY, RECIPE 1 piece (180g)
486
22g
5.5g
COCONUT CREME, FROM RECIPE 1 piece (133g)
396.5
21.5g
7.5g
DAIRY:
ITEM SERVING CALOR. FAT SAT. FAT
SOUR CREAM 1 cup
493
48g
30g
HEAVY WHIPPING CREAM 1 cup
412
44g
27.5g
HALF & HALF 1 cup
315.5
28g
17.5g
RICOTTA CHEESE, WHOLE MILK 1 cup
428
32g
20.5g
RICOTTA CHEESE, PART SKIM 1 cup
339.5
19.5g
12g
WHIPPED CREAM TOPPING 1 cup
154
13.5g
8.5g
Source: USDA - Nutrient Data Lab (Sept. 1996) - all data rounded to nearest 0.5

Some foods low in fat

FRUIT:
ITEM SERVING CALOR. FAT
CANTALOUPE 1 med. wedge
24
0
GRAPEFRUIT 1/2 med.
41
O
HONEYDEW 1 med. wedge
44
0
LIME 1 med.
20
O
ORANGE 1 med.
61.5
O
PEACH 1 med.
42
O
TANGERINE 1 med.
37
O
VEGETABLES:
ITEM SERVING CALOR. FAT
ASPARAGUS 3 med. spears
11
O
BEANS, SNAP 1 cup
34
O
BRUSSELS SPROUTS 1 sprout
8
O
CARROT 1 med.
26
O
CELERY 1 med. stalk
6
O
CUCMBER 1 med.
39
O
LETTUCE, ROMAINE 1/2 cup shred.
4
O
ITEM SERVING CALOR. FAT
MUSHROOMS 1 cup sliced
17
O
ONION 1 med.
41
O
PEPPER 1/2 cup diced
30
O
POTATO 1 med.
96
O
RADISH 1 med.
1
O
SQUASH 1 cup, sliced
22
O
DRY CEREALS:
ITEM SERVING CALOR. FAT
APPLE-CINNAMON RICE KRISPIES 1 cup
149
0
CORN CHEX 1 cup
113.5
0
CORN FLAKES 1 cup
102
0
CORN POPS (K) 1 cup
118
0
DOUBLE DIP CRUNCH (K) 1 cup
153
0
FROSTED FLAKES 1 cup
156
0
FROSTED RICE KRINKLES 1 cup
173.5
0
ITEM SERVING CAL. FAT
FRUITY MARSHMALLOW KRISPIES 1 cup
151
0
PUFFED RICE (Q) 1 cup
53.5
0
RAISINS, RICE & RYE 1 cup
154.5
0
RICE CHEX 1 cup
130.5
0
SUGAR SPARKLED FLAKES 1 cup
146
0
TOASTIES 1 cup
89
0
SEAFOOD:
ITEM SERVING CALOR. FAT
CRAB, BLUE 1 crab (21g)
18.5
0
SCALLOP, MIXED SPECIES 2 lg. (30g)
26.5
0
CRAYFISH, MIXED SPECIES 8 crayfish (27g)
19.5
0.5g
MUSSEL, BLUE 1 lg. (20g)
17
0.5g
SHRIMP, MIXED SPECIES 4 lg. (28g)
29.5
0.5g
ITEM SERVING CALOR. FAT
SQUID, MIXED SPECIES 1 oz. (28.5g)
26
0.5g
ORANGE ROUGHY 1 oz. (85g)
58.5
0.5g
PERCH, MIXED SPECIES 1 fillet (60g)
54.5
0.5g
POLLOCK, WALLEYE 1 fillet (77g)
62.5
0.5g
TUNA, LIGHT, CANNED IN WATER** 3 oz. (85g)
98.5
0.5g
Source: USDA - Nutrient Data Lab (Sept. 1996)
All Data is rounded to nearest 0.5

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