Calculate Your Saturated Fat Intake

Saturated fat in excess increases your risk of clogging your arteries. The table below helps you to identify common sources of saturated fat. Please calculate what you might eat in a typical day (not good and not bad days).

 

SATURATED FAT TABLE

Item     (serving size)               Cal   Sat Fat

Seafood

Catfish (6 oz)                            115      1.5

Clams/Scallops (6 oz)             300      0.4

Cod (6 oz)                                 218      0.3

Crab (can, 3 oz)                       220*    0.3*

Crab cakes (2)                         318      4.4

Grouper (6 oz)                         201      0.5

Lobster, spiny (6 oz)               285      0.6

Mahi Mahi (6 oz)                     218      0.5

Muscles (3 oz meat)                170*    0.8*

Oysters (3 oz meat)                 72*    0.6*

Salmon (farmed, Atl, 6 oz)     400      5.0

Salmon (wild, Atl, 6 oz)           360      2.4

Salmon (wild, Coho, 6 oz)       278      2.0

Salmon (wild, Pink, can 3 oz) 110*    1.0*

Sardines (can 3 oz)                  215*    1.5*

Shrimp (6 oz)                          200      0.5

Sole (6 oz)                                155      0.5

Trout (6 oz)                             300      2.1

Tuna, Albacore (3 oz)             128*    0.8*

Tuna, Bluefin (6 oz)                360      3.2

Tuna fish sandwich (1)           533      4.0

 

Poultry

Chicken, breast, fried (6 oz)    319      3.0

Chicken, breast, baked (6 oz)  230      2.0

Chicken, leg, fried (6 oz)          208      3.5

Turkey, breast, baked (6 oz)   200      2.0

Turkey, leg, baked (6 oz)         270      2.2

Meat

Bacon (4 strips)                       140      4.0

Bologna(2 slices, 1.5 oz)         180      5.0

Brockwurst (1)                         300      9.0

Hamburger (6 oz)                    490      14

Cheeseburger, large                580      12

Hamburger, lean (6 oz)          467      12.5

Hot dog                                    140      6.0

Pork Chop (6 oz)                     280      6.0

Salami, beef (3 oz)                  450      13

Sausage (6 oz)                        550      15

Steak, sirloin (6 oz)                 316      4.0

Steak, Prime rib (6 oz)           692      24.

Other Fast Food

Chick nuggets                          430      5.0

French fries (large)                 577      8.0 (trans)

Pizza, Sicilian  (2 slices)          590      13.2

Pizza Supreme (2 slices)         820      12.5

Sandwich, ham & cheese        790      13.

Sandwich, chicken (reg)         500      8.5

Sandwich, roast beef              473      9.0

Taco, beef (2)                          520      12.

Taco, chicken (2)                     410      8.0

Appetizers

Chicken wings (6 oz)              607      10.

Nachos   (7)                              570      13.

Onion rings                              450      8.0

 Dairy

Egg, regular                              75      1.6

Egg, omega-3 enriched           75      1.0

Egg white only                          17      0.0

Egg, scrambled                       101      2.2

Brie cheese                              100      6.0

Cheddar cheese (1 oz)            112      6.0

Gouda cheese (1oz)                105      5.0

Mozzarella part skim (1 oz)       80      2.7

Cottage cheese (1/2 cup WM)  120      3.0

Cottage cheese (1/2 cup LF)      90      1.0

Cottage cheese (1/2 cup NF)     80      0.2

Whole milk (1 cup)                 149      5.0

2% milk (1 cup)                       137      3.0

1% milk (1 cup)                       118      1.8

Non-fat milk (1 cup)                 86      0.3

Cream (2 Tbsp)                       100      6.0

Half and Half (2 Tbsp)             40      2.0

Soy Cream (2 Tbsp)                  40      0.1

Yogurt (whole, 1 cup)             160      4.5

Yogurt (low-fat, 2%,  1 cup)  145      3.0

Yogurt (non-fat, 1 cup)           120      0.1

Spreads

Almond butter (1 Tbsp)            95      1.0

Butter (1 Tbsp)                        100      7.0

Guacamole (1 Tbsp)                  21      0.5

I can’t believe its not butter (1Tbs)  90      4.0

Margarine (1 Tbsp)                  100      3.5

Mayonnaise (1 Tbsp)               100      2.0

Parkay spread (1 Tbsp)             60      1.5

Peanut butter (1 Tbsp)            100      1.5

Smart Balance (1 Tbsp)             45      1.5

 Oils

Almond oil (1 Tbsp)                120      1.0

Canola oil (1 Tbsp)                  116      1.0

Corn oil (1 Tbsp)                     120      2.0

Olive oil (1 Tbsp)                    120      2.0

 Nuts

Almonds (1 oz)                       170      1.1

Cashews (1 oz)                        163      2.6

Peanuts (1 oz)                         166      2.0

Pecans (1 oz)                           201      1.7

Walnuts (1 oz)                         185      1.7

Snacks

Corn chips (1.5 oz bag)           240      2.5

Potato chips (1.5 oz bag)        230      4.0

Popcorn, air-pop (1oz = 3 cups)    108      0.2

Popcorn, oil-popped (1 oz)     142      7.9

Tortilla chips (1.5 oz bag)       260      2.0

Tortilla chips (1.5 oz, baked)  180      1.5

 Breakfast

Cinnabon                                 670      14.

Croissant (1)                           350      11.

Danish, apple (1)                    197      6.0

Muffin, (1 small)                     200      3.0

Breakfast cereal (s)                           <1.0

Breads and Bagels                            <1.0

Scone, Cinnamon                    530      13.

 

Dressings (2 Tbsp)

Vinaigrette (oil and vinegar)125      2.0

Ranch                                      120      2.5

Blue Cheese                            120      3.0

Thousand Island                     116      2.0

Desserts (1 serving)

Carrot cake                             270      1.5

Cheese cake                            271      7.0

Chocolate cake                        270      5.0

Chocolate chip cookie (1)       250      8.0

Cream puff    (1)                     335      5.0

Donut  (glazed)                       491      7.0

Fudge brownies                      260      2.0

Ice cream (1 cup)                   520      18.

Ice cream, non fat (1 cup)     200      0.5

White cake                              270      4.0

Snickers (2 oz)                        280      14.

M&M’s (2 oz bag)                  270      8.0

Peanut Butter Cup (2 oz)     260      6.0

 

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