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Saturated Fat
Saturated fat is in all animal fats and certain plant fats. Saturated
fat is the primary factor in the diet that raises total cholesterol and
LDL-cholesterol. In the American diet about two-thirds of the saturated
fat comes from animal fats. The following foods are high in saturated
fat:
Saturated Fat in Selected Foods
| FOODS |
Saturated Fat (gms)
|
| DAIRY
PRODUCTS |
|
| Cheese, cheddar (1 oz) |
6
|
| Ice cream, rich, 11% fat (1 cup) |
9
|
| Milk, whole (1 cup) |
5
|
|
Milk, 2% (1 cup)
|
3
|
|
Milk, 1% (1cup)
|
2
|
| Skim milk (1cup) |
0
|
| Sour cream ( 1/4 cup) |
7
|
| Whipping cream, not whipped (1/4 cup) |
12
|
|
FATS
& OILS
|
| Butter (1 tablespoon) |
7
|
| Lard (1 tablespoon) |
5
|
|
Shortening
|
|
Vegetable , soybean & cottonseed
(1 tablespoon)
|
3
|
|
Animal & vegetable blend
(1 tablespoon)
|
5
|
|
Margarine
|
|
Stick margarine (1 tablespoon)
|
2
|
|
Soft/tub margarine (1 tablespoon)
|
2
|
|
Liquid margarine (1 tablespoon)
|
2
|
|
Diet margarine (1 tablespoon)
|
1
|
|
Oils
|
|
Canola oil (1 tablespoon)
|
1
|
|
Corn oil (1 tablespoon)
|
2
|
|
Olive oil (1 tablespoon)
|
2
|
|
Peanut oil (1 tablespoon)
|
2
|
|
Safflower oil (1 tablespoon)
|
1
|
|
Sunflower oil (1 tablespoon)
|
1
|
|
BAKED
PRODUCTS & SNACKS
|
| Cherry pie with double crust (crust prepared with
vegetable shortening) 1/8 of 9" diameter |
5
|
| Fried apple pie, individual size |
3
|
Chocolate cake frosted (cake and frosting prepared
with vegetable shortening)
1 piece 3 1/2"x 3 1/2" x1 1/2" |
10
|
Cheesecake with graham cracker crust,
1 piece 3" edge x 5" long x 21/2" high |
37
|
| Doughnut, frosted, 4 1/2" diameter |
6
|
Sugar cookie (prepared with vegetable shortening),
1 cookie 4" diameter x 1/3" thick |
3
|
| Chocolate chip cookie without nuts (prepared with
vegetable shortening) 1 cookie 4" diameter x 1/3" thick |
3
|
| "Buttered" popcorn, 16 cups or 1 extra
large container |
26
|
|
MEAT
|
|
Beef
|
|
Brisket, fat eaten (3 oz cooked)
|
9
|
|
Ground beef patty, 20% fat (3 oz cooked)
|
7
|
|
Sirloin steak, fat eaten (3 oz cooked)
|
5
|
|
Chicken
|
|
Fried chickenbreast, no bone, skin eaten (3 oz)
|
5
|
|
Pork
|
|
Pork chop, without bone, fat eaten (3 oz cooked)
|
5
|
| Lamb, leg, fat eaten (3oz) |
4
|
|
Luncheon & sausage
|
|
Sausage (3 oz)
|
10
|
|
Bologna (3 oz)
|
9
|
|
Pepperoni (3 oz)
|
14
|
|
Salami (3 oz)
|
6
|
Nutrient values from Nutrition Data System
for Research version 4.02, Nutrition Coordinating Center, University
of Minnesota, Minneapolis, MN.
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