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Sources of Fats

Hover over a box to learn.  

*In general, a source with a higher ratio of unsaturated to saturated fat is more beneficial and sources with trans fat should be avoided altogether

 

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For 1 cup:

Calories: 1627

Sodium: 25 mg

Total fat: 184 g

  • saturated fat: 117 g

  • monounsaturated fat: 48 g

  • polyunsaturated fat: 7 g

  • trans fat: 7 g

Commercial butter is made up of around 80% milk fats. These milk fats consist of over 400 different fatty acids, making it the most complex natural fat. The remaining butter consists of water and other milk solids, also called curds, which is the product of coagulation of milk in the process of curdling. Curdling is the process used to obtain dairy products 

Butter

Conclusion: Try substituting butter for fats with higher unsaturated to saturated fat ratio

For 1 cup:

Calories: 1927

Sodium: 0 mg

Total fat: 218 g

  • saturated fat: 28 g

  • monounsaturated fat: 101 g

  • polyunsaturated fat: 79 g

  • trans fat: 0 g

Sunflower oil is made from pressing the seeds of the sunflower. This oil is quite versatile when cooking, as it can sustain very high temperatures without releasing toxic fumes, like other oils. It is high in omega-9 and omega-6 fatty acids. Humans do not synthesize omega-6, so it is important to include in the diet. It also contains vitamins E and K. 

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Conclusion: High in calories, so use sparingly, but can lower risk of heart disease & strengthen immune system when used instead of other saturated and trans fats.

Sunflower Oil
For 1 cup:

Calories: 1910

Sodium: 4 mg

Total fat: 216 g

  • saturated fat: 30 g

  • monounsaturated fat: 158 g

  • polyunsaturated fat: 23 g

  • trans fat: 0 g

Olives are ground to a paste and heavily compressed to produce this oil. Majority of it is produced in European nations, Spain being the leading nation. There are different types of olive oil, extra virgin being one of the most popular. It is rich in antioxidants and is believed to improve calcium absorption

Conclusion: High in calories, so use sparingly, but can lower risk of heart disease, high blood pressure, and osteoporosis when used instead of other saturated and trans fats.

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Olive Oil
For 1 cup:

Calories: 1879

Sodium: 0 mg

Total fat: 218 g

  • saturated fat: 189 g

  • monounsaturated fat: 13 g

  • polyunsaturated fat: 3.9 g

  • trans fat: 0 g

Coconut oil is extracted from the kernel of the coconut, harvested in tropical regions. Coconut oil has been highly debated upon within the nutrition industry. It is high in saturated fat. Some studies indicate it may help lose weight by promoting satiety and burning fat, but this is not consistent among all people. 

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Conclusion: More research is needed, but may provide more benefits than other highly saturated fats, like butter. 

Coconut Oil
For 1 cup:

Calories: 1627

Sodium: 5 mg

Total fat: 183 g

  • saturated fat: 34 g

  • monounsaturated fat: 88 g

  • polyunsaturated fat: 55 g

  • trans fat: 34 g

Margarine can be made from a variety of animal fats or vegetable fat. It is an emulsion of some oil with water. Oil and water separate due to the fact that oil is a nonpolar substance, while water is polar. So in order to combine the two, an emulsifier must be added. Emulsifiers have one side attracted to water and the other attracted to oil, which allows for the combination. 

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Conclusion: Substitute for something with no trans fat. 

Margarine
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For 1 cup:

Calories: 234

Sodium: 10 mg

Total fat: 21 g

  • saturated fat: 3.1 g

  • monounsaturated fat: 14 g

  • polyunsaturated fat: 2.7 g

  • trans fat: 0 g

Avocados come from trees native to Mexico and Latin America. They are considered superfoods since they are very high in fiber, protect the skin against aging & harmful UV rays, and contain various vitamins (C, E) & minerals (iron, potassium) needed for various bodily processes. 

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Conclusion: Good fat, contains relatively fewer calories than other fats, can lower risk of heart disease, obesity, and type 2 diabetes 

Avocado
For 1 cup:

Calories: 1962

Sodium: 0 mg

Total fat: 218 g

  • saturated fat: 28 g

  • monounsaturated fat: 60 g

  • polyunsaturated fat: 119 g

  • trans fat: 0 g

Corn oil is extracted from the corn germ, also called maize. When dispersed, the germ can reproduce the plant. It is popular for its mild flavor and for being less expensive than most other oils. Corn oil contains a substantial amount of omega-6 and omega-3 fatty acids. It can sustain high temperatures without getting rancid, so its great for cooking. 

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Conclusion: High in calories, so use sparingly, but can lower risk of heart disease & diabetes, and can improve blood sugar levels when used instead of other saturated and trans fats

Corn Oil
For 1 cup:

Calories: 523

Sodium: 2 mg

Total fat: 52 g

  • saturated fat: 4.9 g

  • monounsaturated fat: 7 g

  • polyunsaturated fat: 38 g

  • trans fat: 0 g

China is the leading producer of the walnut. Walnuts are full of antioxidants that protect the body against the damaging effects of free radicals. They also contain many essential vitamins & minerals and are full of protein & fiber. 

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Conclusion: Good fat, can lower risk of heart disease& diabetes and improve cognitive function

Walnut
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For 1 cup:

Calories: 1518

Sodium: 44 mg

Total fat: 130 g

  • saturated fat: 27 g

  • monounsaturated fat: 61g

  • polyunsaturated fat: 36 g

  • trans fat: 0 g

Peanut butter is made by first reducing the peanuts to a medium grind. In the second grind it goes through, it takes on a more fine and smooth texture. By law, every peanut butter has to consist of at least 90% peanuts. It is considered a good source of protein, fiber, vitamins, and minerals

Conclusion: High in calorie, so use sparingly, but can lower risk of heart disease and diabetes when eaten instead of other saturated and trans fats

Peanut Butter
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For 1 cup:

Calories: 1927

Sodium: 0 mg

Total fat: 218 g

  • saturated fat: 17 g

  • monounsaturated fat: 133 g

  • polyunsaturated fat: 58 g

  • trans fat: 0 g

Canola oil is extracted from conola plants, primarily grown in prarie regions in Canada. Along with the significant amount of omega-9, it contains some omega-3 and omega-6. It is also a source of the antioxidant, vitamin E, and vitamin K.

Conclusion: High in calorie, so use sparingly, but can lower risk of heart disease and improve health of skin when used instead of other saturated and trans fat

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Canola Oil
For 1 cup:

Calories: 793

Sodium: 745 mg

Total fat: 79 g

  • saturated fat: 45 g

  • monounsaturated fat: 20 g

  • polyunsaturated fat: 3.3 g

  • trans fat: 0 g

Cream cheese is a white cheese and contains at least 33% milkfat. Unlike other cheeses, cream cheese is not made to age, rather it is made to be eaten fresh. It has a small shelf life even when refrigerated. It is a good source of vitamin A and the mineral potassium. It is quite a versatile ingredient as it may be used in spreads, desserts, and savory foods

Conclusion: Maybe better than other saturated fats, though sodium levels should be watched. 

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Cream Cheese
For 1 cup:

Calories: 1495

Sodium: 1397 mg

Total fat: 165 g

  • saturated fat: 26 g

  • monounsaturated fat: 37 g

  • polyunsaturated fat: 98 g

  • trans fat: 0.4 g

Mainly known as a condiment, mayo is made by vigorous whisking of vinegar with egg yolks and vegetable oil. Oil makes up about 40% of majority. It is a popular ingredient in hair and health routines and many sources state that it can work as a conditioner. 

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Conclusion: More research is needed, maybe better than some saturated and trans fats, but not as beneficial as sources with a higher percentage of unsaturated fat, sodium level should be watched. 

Mayonnaise
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