Low Fat Diet

8,000 foods rated for FAT quantity and quality

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Food NameMonounsat. FatPolyunsat. FatSaturated FatTotal Fat
Butter, salted21.0213.043◊◊◊  51.36881.11
Butter, whipped, with salt23.4263.012◊◊◊  50.48981.11
Butter oil, anhydrous28.7323.694◊◊◊  61.92499.48
Cheese, blue7.7780.800◊◊  18.66928.74
Cheese, brick8.5980.784◊◊  18.76429.68
Cheese, brie8.0130.826◊◊  17.41027.68
Cheese, camembert7.0230.724◊  15.25924.26
Cheese, caraway8.2750.830◊◊  18.58429.20
Cheese, cheddar9.3910.942◊◊  21.09233.14
Cheese, cheshire8.6710.870◊◊  19.47530.60
Cheese, colby9.2800.953◊◊  20.21832.11
Cheese, cottage, creamed, large or small curd0.7780.1231.718♥  4.30
Cheese, cottage, creamed, with fruit1.0360.1242.311♥  3.85
Cheese, cottage, nonfat, uncreamed, dry, large or small curd0.0790.0030.169♥  0.29

Usage Note

  • All fat values are in grams and calculated per 100g of food weight.
  • Click on column header to sort foods by name or by each fat content.

How Foods Are Rated

  • Saturated fat: saturated fat is considered bad for health. Foods with high saturated fat content are highlighted in red. These are further marked with ◊ (bad), ◊◊ (worse) or ◊◊◊ (worst) rating based on the amount of saturated fat in a food.
  • Monounsaturated and polyunsaturated fat: these fats are considered generally good for health in moderate quantity. Foods high in unsaturated fat relative to total fat and saturated fat contents are highlighted in green and marked with in the unsaturated fats columns.
  • Total fat: foods low in total fat are highlighted with a green heart .
Rule of thumb: if you are on a low fat diet, choose foods highlighted in green and avoid those in red.


information from the National Institutes of Health

Fats are organic compounds that are made up of carbon, hydrogen, and oxygen. They are a source of energy in foods. Fats belong to a group of substances called lipids, and come in liquid or solid form. All fats are combinations of saturated and unsaturated fatty acids.

Saturated Fat

These are the biggest dietary cause of high LDL levels ("bad cholesterol"). When looking at a food label, pay very close attention to the percentage of saturated fat and avoid or limit any foods that are high. Saturated fat should be limited to 10% of calories. Saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats. They are also found in some vegetable oils -- coconut, palm, and palm kernel oils. (Note: Most other vegetable oils contain unsaturated fat and are healthy.)

Saturated fats are solid at room temperature and get harder when chilled.

Eating too much saturated fat is one of the major risk factors for heart disease. A diet high in saturated fat causes a soft, waxy substance called cholesterol to build up in the arteries. Too much fat also increases the risk of heart disease because of its high calorie content, which increases the chance of becoming obese (another risk factor for heart disease and some types of cancer).

Unsaturated Fat

Fats that help to lower blood cholesterol if used in place of saturated fats. However, unsaturated fats have a lot of calories, so you still need to limit them. Most (but not all) liquid vegetable oils are unsaturated. (The exceptions include coconut, palm, and palm kernel oils.) There are two types of unsaturated fats:

  • Monounsaturated fats: Examples include olive and canola oils. Monounsaturated fats are liquid at room temperature and get thicker when chilled.
  • Polyunsaturated fats: Examples include fish, safflower, sunflower, corn, and soybean oils. Polyunsaturated fats are liquid at room temperature and stay liquid when chilled.

Trans Fat

These fats form when vegetable oil hardens (a process called hydrogenation) and can raise LDL levels. They can also lower HDL levels ("good cholesterol"). Trans fatty acids are found in fried foods, commercial baked goods (donuts, cookies, crackers), processed foods, and margarines.

Click link to access our online searchable database of Trans Fat Content of Foods.

Hydrogenated and Partially Hydrogenated Fat

This refers to oils that have become hardened (such as hard butter and margarine). Partially hydrogenated means the oils are only partly hardened. Foods made with hydrogenated oils should be avoided because they contain high levels of trans fatty acids, which are linked to heart disease.

Low Fat Diet May Cut Ovarian Cancer Risk

Sticking to a low-fat diet for at least 4 years can reduce an older woman's risk of developing ovarian cancer by about 40%, according to a new study. The results are the most promising to date from a large clinical trial that's examining how low-fat diets can affect the health of postmenopausal women. Older woman eating a salad.

Ovarian cancer is a particularly deadly form of cancer. It affects about 1 in 60 American women in their lifetimes and kills about 15,000 each year. Ovarian cancer usually has few or no symptoms in its early stages, when it's easiest to treat. By the time symptoms appear, only about one-third of patients survive beyond 5 years.

Researchers have been examining the impact of dietary fat on ovarian and endometrial cancer in a group of 48,835 healthy, postmenopausal women who were followed for an average of 8 years. The clinical trial, known as the Dietary Modification Trial, is part of the Women's Health Initiative series of studies, which is funded by NIH's National Heart, Lung and Blood Institute. The new findings were reported in the October 9, 2007, online edition of the Journal of the National Cancer Institute.

List of Foods Highest in Saturated Fat

Saturated fat content is in grams per 100 grams of food weight.

Foods Highest in Saturated Fat Saturated Fat

Fish oil, menhaden, fully hydrogenated 95.6

Oil, industrial, soy, fully hydrogenated 94.0

Oil, industrial, palm kernel (hydrogenated), confection fat, uses similar to 95 degree hard butter 93.7

Oil, industrial, cottonseed, fully hydrogenated 93.6

Oil, industrial, coconut (hydrogenated), used for whipped toppings and coffee whiteners 93.5

Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product 92.6

Shortening confectionery, coconut (hydrogenated) and or palm kernel (hydrogenated) 91.3

Oil, nutmeg butter 90.0

Oil, industrial, palm kernel (hydrogenated) , used for whipped toppings, non-dairy 89.0

Oil, industrial, palm kernel (hydrogenated), filling fat 88.2

Oil, industrial, palm kernel, confection fat, uses similar to high quality cocoa butter 87.6

Oil, industrial, coconut, confection fat, typical basis for ice cream coatings 86.5

Oil, coconut 86.5

Oil, industrial, coconut, principal uses candy coatings, oil sprays, roasting nuts 86.0

Oil, ucuhuba butter 85.2

Vegetable oil, palm kernel 81.5

Oil, babassu 81.2

Oil, industrial, palm and palm kernel, filling fat (non-hydrogenated) 71.4

Shortening, confectionery, fractionated palm 65.5

Butter oil, anhydrous 61.9

Nuts, coconut meat, dried (desiccated), creamed 61.3

Oil, cocoa butter 59.7

Nuts, coconut meat, dried (desiccated), not sweetened 57.2

Oil, cupu assu 53.2

Beef, variety meats and by-products, suet, raw 52.3

Butter, salted 51.4

Butter, without salt 51.4

Butter, whipped, with salt 50.5

Fat, beef tallow 49.8

Foods Highest in Saturated Fat Saturated Fat

Oil, palm 49.3

Shortening frying (heavy duty), palm (hydrogenated) 47.5

Fat, mutton tallow 47.3

Oil, sheanut 46.6

Pork, fresh, variety meats and by-products, leaf fat, raw 45.2

Shortening frying (heavy duty), beef tallow and cottonseed 44.9

Meat drippings (lard, beef tallow, mutton tallow) 44.8

Nuts, coconut meat, dried (desiccated), toasted 41.7

Shortening, household, lard and vegetable oil 40.3

Lard 39.2

Animal fat, bacon grease 39.0

Dessert topping, powdered 36.7

Shortening industrial, lard and vegetable oil 35.7

Lamb, Australian, imported, fresh, separable fat, raw 35.4

Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable fat, raw 35.3

Lamb, Australian, imported, fresh, separable fat, cooked 34.8

Butter, light, stick, with salt 34.3

Butter, light, stick, without salt 34.3

Fat, duck 33.2

Veal, composite of trimmed retail cuts, separable fat, raw 32.9

Cream substitute, powdered 32.5

Veal, composite of trimmed retail cuts, separable fat, cooked 32.4

Baking chocolate, unsweetened, squares 32.4

Lamb, domestic, composite of trimmed retail cuts, separable fat, trimmed to 1/4" fat, choice, raw 32.2

Pork, fresh, backfat, raw 32.2

Pork, bacon, rendered fat, cooked 32.0

Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable fat, cooked 31.5

Nuts, coconut meat, dried (desiccated), sweetened, shredded 31.5

Nuts, pilinuts, dried 31.2

Nuts, coconut cream, raw (liquid expressed from grated meat) 30.8

Fish oil, menhaden 30.4

Foods Highest in Saturated Fat Saturated Fat

Shortening, multipurpose, soybean (hydrogenated) and palm (hydrogenated) 30.4

Fish oil, sardine 29.9

Fat, chicken 29.8

Nuts, coconut meat, raw 29.7

Beef, retail cuts, separable fat, raw 29.5

Fat, turkey 29.4

Pork, cured, salt pork, raw 29.4

Candies, carob, unsweetened 29.0

Snacks, banana chips 29.0

Shortening, special purpose for baking, soybean (hydrogenated) palm and cottonseed 28.8

Beef, retail cuts, separable fat, cooked 28.5

Chocolate-flavored hazelnut spread 28.4

Oil, industrial, soy (partially hydrogenated ), palm, principal uses icings and fillings 28.4

Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned 28.1

Fat, goose 27.7

Shortening cake mix, soybean (hydrogenated) and cottonseed (hydrogenated) 27.2

Lamb, domestic, composite of trimmed retail cuts, separable fat, trimmed to 1/4" fat, choice, cooked 27.0

Margarine-like, butter-margarine blend, 80% fat, stick, without salt 26.9

Snacks, corn-based, extruded, cones, nacho-flavor 26.8

Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged 26.4

Spices, nutmeg, ground 25.9

Oil, cottonseed, salad or cooking 25.9

Oil, industrial, soy (partially hydrogenated) and cottonseed, principal use as a tortilla shortening 25.9

Shortening industrial, soybean (hydrogenated) and cottonseed 25.6

Baking chocolate, unsweetened, liquid 25.3

Pork, fresh, variety meats and by-products, jowl, raw 25.3

Coffee, dry, powder, with whitener, reduced calorie 25.1

Shortening household soybean (hydrogenated) and palm 25.0

Shortening, household, soybean (partially hydrogenated)-cottonseed (partially hydrogenated) 25.0

Shortening, vegetable, household, composite 25.0

Oil, industrial, soy ( partially hydrogenated), all purpose 24.8

Foods Highest in Saturated Fat Saturated Fat

Cheese, goat, hard type 24.6

Chocolate, dark, 70-85% cacao solids 24.5

Candies, confectioner's coating, yogurt 24.1

Candies, confectioner's coating, butterscotch 24.1

Pork, fresh, separable fat, cooked 23.9

Pork, oriental style, dehydrated 23.1

Cream, fluid, heavy whipping 23.0

Margarine-like shortening, industrial, soy (partially hydrogenated), cottonseed, and soy, principal 22.9

use flaky pastries

Snacks, corn-based, extruded, cones, plain 22.8

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