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
