|
Saturated
Fat, Monounsaturated Fat, Polyunsaturated Fat
Fat
Grams in Oil & Fat Breakdown
|
FOOD
|
SERVING
SIZE & PREPARATION
|
NUTRITION
NOTES
|
FAT
GRAMS
|
SATURATED
FAT GRAMS
|
MONOUNSATURATED
FAT GRAMS
|
POLYUNSATURATED
FAT GRAMS
|
|
Chicken Fat
|
1 Tablespoon
|
100% fat
|
12.8
|
3.8
|
5.7
|
2.6
|
|
Lard
|
1 Tablespoon
|
High in saturated fat.
|
12.8
|
5.0
|
5.8
|
1.4
|
|
Shortening
|
1 Tablespoon
|
High in saturated fat.
|
12.8
|
3.2
|
5.7
|
3.3
|
|
Almond Oil
|
1 Tablespoon
|
High in monounsaturated fat which is
a good thing because that can raise levels of protective HDL cholesterol.
|
13.6
|
1.1
|
9.5
|
2.4
|
|
Avocado
|
1 Tablespoon
|
Like almond oil, rich in monounsaturated
fat.
|
14
|
1.6
|
9.9
|
1.9
|
|
Canola Oil
|
1 Tablespoon
|
High in fat but lower in saturated fat
than any other veggie oil.
|
14
|
1.0
|
8.3
|
4.1
|
|
Coconut Oil
|
1 Tablespoon
|
Extreme in saturated fat.
|
13.6
|
11.8
|
0.8
|
0.2
|
|
Corn Oil
|
1 Tablespoon
|
High in fat but rich source of polyunsaturated
fatty acids which help to reduce cholesterol in the blood.
|
13.6
|
1.7
|
3.3
|
7.9
|
|
Cottonseed Oil
|
1 Tablespoon
|
High in fat, but most is unsaturated.
Contains notable amount of Vitamin E.
|
13.6
|
3.5
|
2.4
|
7.0
|
|
Grapeseed Oil
|
1 Tablespoon
|
High in polyunsaturated fat; good source
of Vitamin E.
|
13.6
|
1.3
|
2.2
|
9.5
|
|
Hazelnut Oil
|
1 Tablespoon
|
Excellent source of Vitamin E.
|
13.6
|
1.0
|
10.6
|
1.4
|
|
Olive Oil
|
1 Tablespoon
|
High in monounsaturated fat - a good
thing!
|
13.5
|
1.8
|
10.0
|
1.2
|
|
Palm Oil
|
1 Tablespoon
|
Store this alongside your Coconut Oil
during diet time and avoid.
|
13.6
|
6.7
|
5.0
|
1.3
|
|
Peanut Oil
|
1 Tablespoon
|
May work to keep serum cholesterol down.
|
13.5
|
2.3
|
6.2
|
4.3
|
|
Safflower Oil
|
1 Tablespoon
|
Highest amount of polyunsaturated fat
- helpful in lowering cholesterol.
|
13.6
|
1.2
|
1.7
|
10.1
|
|
Sesame Oil
|
1 Tablespoon
|
High in total fat, but most is unsaturated.
|
13.6
|
9.0
|
5.4
|
5.7
|
|
Soybean Oil
|
1 Tablespoon
|
High in polyunsaturated fat to help
lower cholesterol.
|
13.6
|
2.0
|
3.2
|
7.9
|
|
Sunflower Oil
|
1 Tablespoon
|
High amount of polyunsaturated fat to
help lower high cholesterol.
|
13.6
|
1.4
|
2.7
|
8.9
|
|
Walnut Oil
|
1 Tablespoon
|
Contains beneficial polyunsaturated
fat that can lower high cholesterol.
|
13.6
|
1.2
|
3.1
|
8.6
|
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