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Counting Calories In Fats/Oils/Salad Dressings

Written by Diet Bites


Fats, Oils and Salad Dressings are one of the most crucial areas of your diet.  

Most are nothing more than globs of tasty fat.  

The good thing is that most people don't dump a cup of butter on their veggies or bread because a little goes a long way.  But it's that 'little' that costs you so many hefty calories in your diet.  

When possible, opt for the non-stick cooking sprays for cooking purposes.  Most are available in all sorts of flavors - from butter to herb.  

Rather than dot your potato with real butter or margarine, try using the no calories refrigerated butter sprays and use them generously.  

Some people actually prefer the taste of the no calorie sprays more than they do the 'real' thing.

Salad Dressing & Oil-Based Foods Calories

TYPE OF OIL: 1 TABLESPOON

NUTRITION NOTES

CALORIES

Chicken Fat

100% fat

115

Lard

High in saturated fat.

115

Shortening

High in saturated fat.

113

Almond Oil

High in monounsaturated fat which is a good thing because that can raise levels of protective HDL cholesterol.

120

Avocado Oil

Like almond oil, rich in monounsaturated fat.

124

Canola

High in fat but lower in saturated fat than any other veggie oil.

124

Coconut Oil

Extreme in saturated fat.

120

Corn Oil

High in fat but rich source of polyunsaturated fatty acids which help to reduce cholesterol in the blood.

120

Cottonseed

High in fat, but most is unsaturated.  Contains notable amount of Vitamin E.

120

Grapeseed

High in polyunsaturated fat; good source of Vitamin E.

120

Hazelnut Oil

Excellent source of Vitamin E.

120

Olive Oil

High in monounsaturated fat - a good thing!

119

Palm

Store this alongside your Coconut Oil during diet time and avoid.

120

Peanut Oil

May work to keep serum cholesterol down.

119

Safflower

Highest amount of polyunsaturated fat - helpful in lowering cholesterol.

120

Sesame

High in total fat, but most is unsaturated.

120

Soybean

High in polyunsaturated fat to help lower cholesterol.

120

Sunflower

High amount of polyunsaturated fat to help lower high cholesterol.

120

Walnut

Contains beneficial polyunsaturated fat that can lower high cholesterol.

120

Bleu Cheese or Roquefort, Diet

Negligible amount of fat.

3

Bleu Cheese or Roquefort, Regular

Extreme in calories.

77

French Vinaigrette

High in fat.

90

French-Regular

High sodium and calories.

70

Italian-Regular

High in fat.

68

Italian-Low Cal

High in sodium; low in calories.

15

Oil & Vinegar

High in fat.

70

Russian-Low Cal

High in sodium.

25

Russian, Regular

High in fat.

76

Thousand Island , Diet Variety

Low in calories.

25

Thousand Island, Regular

High in fat.

60

Calorie Index  | Weight Loss Photos: Before & After  |  What is That White Filling in Donuts?  |  How to Lose One Pound

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