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Foods High in Fatty Acids List

Written by Diet Bites


Fats Necessary in Diet for Good Health & Optimum Nutrition - Good Fats vs Bad

Dieting can get confusing. Take cooking oil. Cutting the unhealthy oils from the diet can equal great weight loss results and healthy benefits - but cutting out the healthy oils can actually raise health risks.

We call this situation 'When Fats Domino'. Here is a list of the fats you need:

Polyunsaturated Fat Sources

Found in fish and whole grain foods.

Monounsaturated Fat Food Sources

Found in avocados, nuts, and yes, in vegetable oil.

Cholesterol, Saturated & Trans Fats, the Unhealthy Lipids

These fats that have been linked to risk of stroke and heart attack are the Saturated Fats as found in meats, dairy foods, coconut oil, and  palm oil.

Dairy Food Group & Fat Content

Skim milk takes a bit of getting used to, but the reduced calories and added calcium benefits are enough to beckon many-a-dieter. Our tip: If you are currently drinking whole milk, step down a notch to 2%. Enjoy that for a couple of weeks before switching to 1%. After allowing time to adjust, step into Skim Milk Village.

If you miss that full-bodied taste, try adding frozen fruits to skim milk then whirling them in your blender. Odds are, you'll never miss the whole.


Food List High in Fat Content (in Grams)

Sauce, homemade, white, medium - 1 cup,  26.58
Pork, fresh, spareribs, separable lean and fat, braised -  3 oz,  25.76
Lamb, rib, separable lean and fat, trimmed to 1/4" fat, roasted - 3 oz,  25.35
Cheese sauce, prepared from recipe - 1 cup,  36.26
Nuts, coconut meat, dried (desiccated), sweetened, shredded - 1 cup,  33.01
Nuts, macadamia nuts, dry roasted, with salt added - 1 oz (10-12 nuts) - 21.57

Cheese, ricotta, whole milk - 1 cup,  31.93
Duck, domesticated, meat only, cooked, roasted - 1/2 duck contains 24.75
Chicken pot pie, frozen entree, prepared - 1 small pie 23.50

Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted - 3 oz,  23.89
Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised - 3 oz,  23.17

Fast Foods High in Dietary Fat (in Grams)

Taco - 1 large 31.61
Cheeseburger; single, large patty; with condiments and bacon - 1 sandwich, 30.93
Cheeseburger; double, regular patty; plain - 1 sandwich 26.97

Cheeseburger; single, large patty; with condiments and vegetables - 1 sandwich, 22.69
Cheeseburger; double, regular patty, with condiments and vegetables - 1 sandwich, 21.08

Cheeseburger, regular, double patty and bun, plain - 1 sandwich - 22.29

Chicken fillet sandwich, plain - 1 sandwich 29.45
Fish sandwich, with tartar sauce and cheese - 1 sandwich 28.60
Croissant, with egg, cheese, and bacon - 1 croissant 28.35
Submarine sandwich, with tuna salad - 1 sandwich, 6" roll 27.98
Hamburger; single, large patty; with condiments and vegetables - 1 sandwich 27.36
Hamburger; double, large patty; with condiments and vegetables - 1 sandwich 26.56

Hamburger; double, regular patty; with condiments - 1 sandwich, 32.47
Potato, French fried in vegetable oil - 1 large 27.24
Potatoes, French fried in vegetable oil - 1 medium 21.60

Clams, breaded and fried - 3/4 cup,  26.40
Biscuit, with egg and sausage - 1 biscuit 37.39
French toast sticks - 5 sticks 25.01
Shrimp, breaded and fried - 6-8 shrimp 24.90
Shake, vanilla - 16 fl oz,  21.71

Snacks, Desserts High in Dietary Fat (in Grams)

Pie crust, standard-type, prepared from recipe, baked -1 pie shell 62.28
Pie crust, standard-type, frozen, ready-to-bake, enriched, baked - 1 pie shell, 36.02

Candies, white chocolate - 1 cup,  54.55
Candies, semisweet chocolate - 1 cup,  50.40
Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds - 1 cup,  46.57

Pie, pecan, prepared from recipe - 1 piece 27.08
Milk, canned, condensed, sweetened - 1 cup,  26.62
Danish pastry, cheese - 1 pastry, 24.62
Snacks, trail mix, tropical - 1 cup,  23.94
Pie, cherry, prepared from recipe - 1 piece 21.96
Pie, chocolate crème, commercially prepared - 1 piece 21.92

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