Appendix A: Fat Content of Various Foods
Appendix A
Fat Content of Various Foods
| Food Item | Serving Size | Total Fat | Saturated | Monounsaturated | Polyunsaturated |
| Grains | |||||
| Oatmeal, dry | 1/2 c. | 2.5 | 0.5 | 1.0 | 1.0 |
| English muffin | 1 muffin | 1 | 0.2 | .02 | 0.5 |
| Pasta, cooked | 1 cup | 0.9 | 0.1 | 0.1 | 0.4 |
| Brown Rice | 1 cup | 1.8 | 0.4 | 0.6 | 0.6 |
| Whole wheat pita | 1 pita | 1.7 | 0.3 | 0.2 | 0.7 |
| Blueberry muffin | 1 muffin | 6.2 | 1.2 | 1.5 | 3.1 |
| Biscuit | 1.2 oz | 4.6 | 0.9 | 2.8 | 0.2 |
| Fruits/Vegetables | |||||
| Pear | 1 medium | 0.5 | <0.1 | 0.1 | 0.2 |
| Orange | 1 medium | 0 | 0 | 0 | 0 |
| Watermelon | 1 cup | 0.7 | 0.1 | 0.2 | 0.2 |
| Banana | 1 medium | 0.5 | 0.2 | <0.1 | 0.1 |
| Spinach, raw | 1/2 cup | 0 | 0 | 0 | 0 |
| Broccoli, cooked 1/2 cup | 0.1 | <0.1 | <0.1 | <0.1 | 0 |
| Carrots, cooked | 1/2 cup | 0.1 | <0.1 | <0.1 | 0 |
| Avocado | 1 medium | 27 | 5.3 | 14.8 | 4.5 |
| Milk/Milk Alternatives | |||||
| Skim milk | 8 oz. | 0.5 | 0.4 | 0.2 | <0.1 |
| 1% milk | 8 oz. | 2.6 | 1.6 | 0.7 | 0.1 |
| 2% milk | 8 oz. | 4.7 | 2.9 | 1.4 | 0.2 |
| Whole milk | 8 oz. | 8 | 5.1 | 2.4 | 0.3 |
| Cottage cheese, 2% | 1/4 c | 4.4 | 2.8 | 1.2 | 0.1 |
| Swiss Cheese | 1 oz | 8 | 5.0 | 2.1 | 0.3 |
| Soy milk | 8 oz | 5 | 0.5 | 1.0 | 3.0 |
| Meat and Beans/Alternative | |||||
| Ground beef, lean | 3 oz | 13.2 | 5.2 | 5.8 | 0.4 |
| Chicken with skin | 3 oz | 9 | 2.4 | 3.4 | 1.0 |
| Chicken without skin | 3 oz | 3.1 | 0.9 | 1.1 | 0.7 |
| Turkey, white meat (without skin) | 3 oz | 3 | 1.0 | 0.6 | 0.9 |
| Turkey, dark (without skin0 | 3 oz | 6 | 2.2 | 1.5 | 2.0 |
| Pork chop | 3 oz | 6.9 | 2.5 | 3.1 | 2.0 |
| Salmon, pink | 3 oz | 4 | 1.0 | 0.8 | 0.6 |
| Orange roughy | 3 oz | 1 | 0.1 | 0.5 | <0.1 |
| Veggie burger | 1 patty | 0.5 | 0.1 | 0.3 | 0.2 |
| Almonds | 1 oz. | 15 | 1.1 | 9.5 | 3.6 |
| Oils | |||||
| Margarine, stick | 1 T | 11 | 2.1 | 5.2 | 3.2 |
| Butter | 1 T | 12 | 7.2 | 3.3 | 0.4 |
| Olive Oil | 1 T | 14 | 1.8 | 9.9 | 1.1 |
| Salad dressing, ranch | 2 T | 18 | 2.5 | NA | NA |
| Salad dressing, reduced calorie ranch | 2 T | 5 | 0.4 | NA | NA |
Source: Fink, H., Burgoon, L., Mikesky, A. (2006). Practical Applications in Sports Nutrition. Jones & Bartlett Publishing
Fat Content of Various Foods
| Food Item | Serving Size | Total Fat | Saturated | Monounsaturated | Polyunsaturated |
| Grains | |||||
| Oatmeal, dry | 1/2 c. | 2.5 | 0.5 | 1.0 | 1.0 |
| English muffin | 1 muffin | 1 | 0.2 | .02 | 0.5 |
| Pasta, cooked | 1 cup | 0.9 | 0.1 | 0.1 | 0.4 |
| Brown Rice | 1 cup | 1.8 | 0.4 | 0.6 | 0.6 |
| Whole wheat pita | 1 pita | 1.7 | 0.3 | 0.2 | 0.7 |
| Blueberry muffin | 1 muffin | 6.2 | 1.2 | 1.5 | 3.1 |
| Biscuit | 1.2 oz | 4.6 | 0.9 | 2.8 | 0.2 |
| Fruits/Vegetables | |||||
| Pear | 1 medium | 0.5 | <0.1 | 0.1 | 0.2 |
| Orange | 1 medium | 0 | 0 | 0 | 0 |
| Watermelon | 1 cup | 0.7 | 0.1 | 0.2 | 0.2 |
| Banana | 1 medium | 0.5 | 0.2 | <0.1 | 0.1 |
| Spinach, raw | 1/2 cup | 0 | 0 | 0 | 0 |
| Broccoli, cooked 1/2 cup | 0.1 | <0.1 | <0.1 | <0.1 | 0 |
| Carrots, cooked | 1/2 cup | 0.1 | <0.1 | <0.1 | 0 |
| Avocado | 1 medium | 27 | 5.3 | 14.8 | 4.5 |
| Milk/Milk Alternatives | |||||
| Skim milk | 8 oz. | 0.5 | 0.4 | 0.2 | <0.1 |
| 1% milk | 8 oz. | 2.6 | 1.6 | 0.7 | 0.1 |
| 2% milk | 8 oz. | 4.7 | 2.9 | 1.4 | 0.2 |
| Whole milk | 8 oz. | 8 | 5.1 | 2.4 | 0.3 |
| Cottage cheese, 2% | 1/4 c | 4.4 | 2.8 | 1.2 | 0.1 |
| Swiss Cheese | 1 oz | 8 | 5.0 | 2.1 | 0.3 |
| Soy milk | 8 oz | 5 | 0.5 | 1.0 | 3.0 |
| Meat and Beans/Alternative | |||||
| Ground beef, lean | 3 oz | 13.2 | 5.2 | 5.8 | 0.4 |
| Chicken with skin | 3 oz | 9 | 2.4 | 3.4 | 1.0 |
| Chicken without skin | 3 oz | 3.1 | 0.9 | 1.1 | 0.7 |
| Turkey, white meat (without skin) | 3 oz | 3 | 1.0 | 0.6 | 0.9 |
| Turkey, dark (without skin0 | 3 oz | 6 | 2.2 | 1.5 | 2.0 |
| Pork chop | 3 oz | 6.9 | 2.5 | 3.1 | 2.0 |
| Salmon, pink | 3 oz | 4 | 1.0 | 0.8 | 0.6 |
| Orange roughy | 3 oz | 1 | 0.1 | 0.5 | <0.1 |
| Veggie burger | 1 patty | 0.5 | 0.1 | 0.3 | 0.2 |
| Almonds | 1 oz. | 15 | 1.1 | 9.5 | 3.6 |
| Oils | |||||
| Margarine, stick | 1 T | 11 | 2.1 | 5.2 | 3.2 |
| Butter | 1 T | 12 | 7.2 | 3.3 | 0.4 |
| Olive Oil | 1 T | 14 | 1.8 | 9.9 | 1.1 |
| Salad dressing, ranch | 2 T | 18 | 2.5 | NA | NA |
| Salad dressing, reduced calorie ranch | 2 T | 5 | 0.4 | NA | NA |
Source: Fink, H., Burgoon, L., Mikesky, A. (2006). Practical Applications in Sports Nutrition. Jones & Bartlett Publishing