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.Fat Sources

Below is a very extensive nutrient table of foods, based on the total fat of the foods.

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Fat as a percentage of calories: click here!
For other extensive nutrition tables: click here!

The below listings are based on a 100 gram serving of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amound of total dietary fat to the lowest amount of total dietary fat. The sourse of the data listed here is the USDA Nutrient Database: http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl . Please notify us of any suspected errors.

Source Fat g
Total
Fat g
Saturated
Cholesterol
mg
Calcium mg Protein
g
Magnesium
mg
Iron
mg
Fiber
g
kcal
Nuts, macadamia nuts, raw 75.770 12.061 0.000 85.000 7.910 130.000 3.690 8.600 718.000
Nuts, pecans 71.970 6.175 0.000 70.000 9.170 121.000 2.530 9.600 691.000
Nuts, brazilnuts, dried, unblanched 66.220 16.154 0.000 176.000 14.340 225.000 3.400 5.400 656.000
Nuts, walnuts, English 65.210 6.126 0.000 104.000 15.230 158.000 2.910 6.700 654.000
Nuts, pine nuts, pinyon, dried 60.980 9.377 0.000 8.000 11.570 234.000 3.060 10.700 629.000
Nuts, hazelnuts or filberts 60.750 4.464 0.000 114.000 14.950 163.000 4.700 9.700 628.000
Nuts, almond butter, plain, without salt added 59.100 5.602 0.000 270.000 15.080 303.000 3.700 3.700 633.000
Nuts, walnuts, black 56.580 3.628 0.000 58.000 24.350 202.000 3.070 5.000 607.000
Seeds, sesame butter, tahini 53.760 7.529 0.000 426.000 17.000 95.000 8.950 9.300 595.000
Nuts, pine nuts, pignolia, dried 50.700 7.797 0.000 26.000 24.000 233.000 9.200 4.500 566.000
Nuts, almonds 50.640 3.881 0.000 248.000 21.260 275.000 4.290 11.800 578.000
Peanut butter, chunk style, 49.940 9.580 0.000 41.000 24.050 159.000 1.900 6.600 589.000
Seeds, sesame seeds 49.670 6.957 0.000 975.000 17.730 351.000 14.550 11.800 573.000
Peanuts, spanish, raw 49.600 7.642 0.000 106.000 26.150 188.000 3.910 9.500 570.000
Seeds, sunflower seed 49.570 5.195 0.000 116.000 22.780 354.000 6.770 10.500 570.000
Peanuts, virginia, raw 48.750 6.361 0.000 89.000 25.190 171.000 2.550 8.500 563.000
Nuts, cashew nuts, dry roasted, without salt added 46.350 9.157 0.000 45.000 15.310 260.000 6.000 3.000 574.000
Seeds, pumpkin and squash seed kernels 45.850 8.674 0.000 43.000 24.540 535.000 14.970 3.900 541.000
Nuts, pistachio nuts, dry roasted, without salt added 45.730 5.525 0.000 108.000 21.240 120.000 4.180 10.300 570.000
Nuts, pistachio nuts, raw 43.190 5.286 0.000 107.000 20.480 121.000 4.270 10.000 551.000
Seeds, Flax seed 34.000 3.196 0.000 199.000 19.500 362.000 6.220 27.900 492.000
Nuts, coconut meat, raw 33.49 29.698 0.000 14 3.33 32 2.43 9.0 354
Soybeans, mature seeds, raw 19.940 2.884 0.000 277.000 36.490 280.000 15.700 9.300 416.000
Avocados, raw, California 17.330 2.590 0.000 11.000 2.110 41.000 1.180 4.900 177.000
Winged beans, mature seeds, raw 16.320 2.303 0.000 440.000 29.650 179.000 13.440 ? 409.000
Egg, whole, cooked, fried 15.000 4.167 459.000 55.000 13.540 11.000 1.560 0.000 199.000
Tempeh, cooked 11.380 3.290 0.000 95.600 18.190 77.200 2.126 ? 197.000
Tempeh 10.800 2.220 0.000 111.000 18.540 81.000 2.703 ? 193.000
Egg, whole, cooked, hard-boiled 10.610 3.267 424.000 50.000 12.580 10.000 1.190 0.000 155.000
Egg, whole, raw, fresh 10.020 3.100 425.000 49.000 12.490 10.000 1.440 0.000 149.000
Source Fat g
Total
Fat g
Saturated
Cholesterol
mg
Calcium mg Protein
g
Magnesium
mg
Iron
mg
Fiber
g
kcal
Tofu, raw, firm, prepared with calcium sulfate 8.720 1.261 0.000 683.000 15.780 58.000 10.470 2.300 145.000
Milk, sheep 7.000 4.603 27.000 193.400 5.980 18.360 0.100 0.000 107.808
Oats 6.900 1.217 0.000 54.000 16.890 177.000 4.720 10.600 389.000
Soybeans, green, raw 6.800 0.786 0.000 197.000 12.950 65.000 3.550 4.200 147.000
Soybeans, mature seeds, sprouted, raw 6.700 0.929 0.000 67.000 13.090 72.000 2.100 1.100 122.000
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw 6.040 0.626 0.000 105.000 19.300 115.000 6.240 17.400 364.000
Quinoa 5.800 0.590 0.000 60.000 13.100 210.000 9.250 5.900 374.000
Durian, raw or frozen 5.330 ? 0.000 6.000 1.470 30.000 0.430 3.800 147.000
Tofu, firm, prepared with calcium sulfate and magnesium chloride 4.460 0.646 0.000 162.000 8.040 46.000 1.450 0.400 77.000
Milk, human 4.380 2.009 13.900 32.200 1.030 3.400 0.030 0.000 69.563
Milk, goat 4.140 2.667 11.400 133.500 3.560 13.970 0.050 0.000 68.813
Tofu, soft, prepared with calcium sulfate and magnesium chloride 3.690 0.533 0.000 111.000 6.550 27.000 1.110 0.200 61.000
Milk, producer, fluid, 3.7% milkfat 3.660 2.278 14.300 119.000 3.280 13.400 0.050 0.000 64.172
Tomatoes, sun-dried 2.970 0.426 0.000 110.000 14.110 194.000 9.090 12.300 258.000
Finfish, halibut, Atlantic and Pacific, cooked, dry heat 2.940 0.417 41.000 60.000 26.690 107.000 1.070 0.000 140.000
Beans, yellow, mature seeds, raw 2.600 0.671 0.000 166.000 22.000 222.000 7.010 25.100 345.000
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt 2.590 0.269 0.000 49.000 8.860 48.000 2.890 7.600 164.000
Nuts, chestnuts, european, raw, unpeeled 2.260 0.425 0.000 27.000 2.420 32.000 1.010 8.100 213.000
Beans, french, mature seeds, raw 2.020 0.221 0.000 186.000 18.810 188.000 3.400 25.200 343.000
Seeds, lotus seeds 1.970 0.330 0.000 163.000 15.410 210.000 3.530 ? 332.000
Mungo beans, mature seeds, raw 1.640 0.114 0.000 138.000 25.210 267.000 7.570 18.300 341.000
Mothbeans, mature seeds, raw 1.610 0.364 0.000 150.000 22.940 381.000 10.850 ? 343.000
Broadbeans (fava beans), mature seeds, raw 1.530 0.254 0.000 103.000 26.120 192.000 6.700 25.000 341.000
Beans, black, mature seeds, raw 1.420 0.366 0.000 123.000 21.600 171.000 5.020 15.200 341.000
Yardlong beans, mature seeds, raw 1.310 0.339 0.000 138.000 24.330 338.000 8.610 11.000 347.000
Beans, navy, mature seeds, raw 1.280 0.331 0.000 155.000 22.330 173.000 6.440 24.400 335.000
Nuts, chestnuts, european, raw, peeled 1.250 0.235 0.000 19.000 1.630 30.000 0.940 ? 196.000
Beans, cranberry (roman), mature seeds, raw 1.230 0.316 0.000 127.000 23.030 156.000 5.000 24.700 335.000
Beans, small white, mature seeds, raw 1.180 0.304 0.000 173.000 21.110 183.000 7.730 24.900 336.000
Figs, dried, uncooked 1.170 0.234 0.000 144.000 3.050 59.000 2.230 12.200 255.000
Source Fat g
Total
Fat g
Saturated
Cholesterol
mg
Calcium mg Protein
g
Magnesium
mg
Iron
mg
Fiber
g
kcal
Mung beans, mature seeds, raw 1.150 0.348 0.000 132.000 23.860 189.000 6.740 16.300 347.000
Beans, great northern, mature seeds, raw 1.140 0.356 0.000 175.000 21.860 189.000 5.470 20.200 339.000
Beans, pink, mature seeds, raw 1.130 0.292 0.000 130.000 20.960 182.000 6.770 12.700 343.000
Beans, pinto, mature seeds, raw 1.130 0.235 0.000 121.000 20.880 159.000 5.880 24.400 340.000
Nuts, chestnuts, chinese, raw 1.110 0.164 0.000 18.000 4.200 84.000 1.410 ? 224.000
Beans, kidney, red, mature seeds, raw 1.060 0.154 0.000 83.000 22.530 138.000 6.690 15.200 337.000
Lentils, mature seeds, raw 0.960 0.135 0.000 51.000 28.060 107.000 9.020 30.500 338.000
Cherries, sweet, raw 0.960 0.216 0.000 15.000 1.200 11.000 0.390 2.300 72.000
Beans, pinto, mature seeds, sprouted, raw 0.900 0.109 0.000 43.000 5.250 53.000 1.970 ? 62.000
Rice, brown, long-grain, cooked 0.900 0.180 0.000 10.000 2.580 43.000 0.420 1.800 111.000
Winged beans, immature seeds, raw 0.870 0.238 0.000 84.000 6.950 34.000 1.500 ? 49.000
Lima beans, immature seeds, raw 0.860 0.198 0.000 34.000 6.840 58.000 3.140 4.900 113.000
Beans, white, mature seeds, raw 0.850 0.219 0.000 240.000 23.360 190.000 10.440 15.200 333.000
Beans, kidney, all types, mature seeds, raw 0.830 0.120 0.000 143.000 23.580 140.000 8.200 24.900 333.000
Rice, brown, medium-grain, cooked 0.830 0.165 0.000 10.000 2.320 44.000 0.530 1.800 112.000
Parsley, raw 0.790 0.132 0.000 138.000 2.970 50.000 6.200 3.300 36.000
Beans, fava, in pod, raw 0.730 0.118 0.000 37.000 7.920 33.000 1.550 ? 88.000
Ginger root, raw 0.730 0.203 0.000 18.000 1.740 43.000 0.500 2.000 69.000
Dandelion greens, raw 0.700 0.170 0.000 187.000 2.700 36.000 3.100 3.500 45.000
Kale, raw 0.700 0.091 0.000 135.000 3.300 34.000 1.700 2.000 50.000
Lima beans, large, mature seeds, raw 0.690 0.161 0.000 81.000 21.460 224.000 7.510 19.000 338.000
Arugula, raw 0.660 0.086 0.000 160.000 2.580 47.000 1.460 1.600 25.000
Seaweed, wakame, raw 0.640 0.130 0.000 150.000 3.030 107.000 2.180 0.500 45.000
Wasabi, root, raw 0.630   0.000 128.000 4.800 69.000 1.030 7.700 109.000
Plums, raw 0.620 0.049 0.000 4.000 0.790 7.000 0.100 1.500 55.000
Grapes, red or green (european type varieties, such as, Thompson seedless), raw 0.580 0.189 0.000 11.000 0.660 6.000 0.260 1.000 71.000
Seaweed, kelp, raw 0.560 0.247 0.000 168.000 1.680 121.000 2.850 1.300 43.000
Beans, adzuki, mature seeds, raw 0.530 0.191 0.000 66.000 19.870 127.000 4.980 12.700 329.000
Prunes, dried, uncooked 0.520 0.041 0.000 51.000 2.610 45.000 2.480 7.100 239.000
Prickly pears, raw 0.510 0.067 0.000 56.000 0.730 85.000 0.300 3.600 41.000
Source Fat g
Total
Fat g
Saturated
Cholesterol
mg
Calcium mg Protein
g
Magnesium
mg
Iron
mg
Fiber
g
kcal
Beans, pinto, immature seeds, frozen, unprepared 0.500 0.061 0.000 58.000 9.800 60.000 3.000 5.700 170.000
Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt 0.480 0.058 0.000 52.000 9.310 54.000 2.710 8.600 162.000
Bananas, raw 0.480 0.185 0.000 6.000 1.030 29.000 0.310 2.400 92.000
Raisins, seedless 0.460 0.150 0.000 49.000 3.220 33.000 2.080 4.000 300.000
Beans, kidney, royal red, mature seeds, raw 0.450 0.065 0.000 131.000 25.330 138.000 8.700 24.900 329.000
Kiwi fruit, (chinese gooseberries), fresh, raw 0.440 0.029 0.000 26.000 0.990 30.000 0.410 3.400 61.000
Pineapple, raw 0.430 0.032 0.000 7.000 0.390 14.000 0.370 1.200 49.000
Collards, raw 0.420 0.055 0.000 145.000 2.450 9.000 0.190 3.600 30.000
Fiddlehead ferns, raw 0.400 ? 0.000 32.000 4.550 34.000 1.310 ? 34.000
Peas, green, raw 0.400 0.071 0.000 25.000 5.420 33.000 1.470 5.100 81.000
Pears, raw 0.400 0.022 0.000 11.000 0.390 6.000 0.250 2.400 59.000
Mulberries, raw 0.390 0.027 0.000 39.000 1.440 18.000 1.850 1.700 43.000
Apricots, raw 0.390 0.027 0.000 14.000 1.400 8.000 0.540 2.400 48.000
Seaweed, spirulina, raw 0.390 0.135 0.000 12.000 5.920 19.000 2.790 ? 26.000
Blueberries, raw 0.380 0.032 0.000 6.000 0.670 5.000 0.170 2.700 56.000
Spinach, raw 0.350 0.056 0.000 99.000 2.860 79.000 2.710 2.700 22.000
Broccoli, raw 0.350 0.054 0.000 48.000 2.980 25.000 0.880 3.000 28.000
Tomatoes, red, ripe, raw, year round average 0.330 0.045 0.000 5.000 0.850 11.000 0.450 1.100 21.000
Mushrooms, raw 0.330 0.046 0.000 5.000 2.900 10.000 1.040 1.200 25.000
Turnip greens, raw 0.300 0.070 0.000 190.000 1.500 31.000 1.100 3.200 27.000
Lettuce, looseleaf, raw 0.300 0.039 0.000 68.000 1.300 11.000 1.400 1.900 18.000
Leeks, (bulb and lower leaf-portion), raw 0.300 0.040 0.000 59.000 1.500 28.000 2.100 1.800 61.000
Oranges, raw, California, valencias 0.300 0.035 0.000 40.000 1.040 10.000 0.090 2.500 49.000
Figs, raw 0.300 0.060 0.000 35.000 0.750 17.000 0.370 3.300 74.000
Pomegranates, raw 0.300 0.038 0.000 3.000 0.950 3.000 0.300 0.600 68.000
Seaweed, laver, raw 0.280 0.061 0.000 70.000 5.810 2.000 1.800 0.300 35.000
Beans, snap, green, cooked, boiled, drained, without salt 0.280 0.064 0.000 46.000 1.890 25.000 1.280 3.200 35.000
Melons, cantaloupe, raw 0.280 0.071 0.000 11.000 0.880 11.000 0.210 0.800 35.000
Rice, white, long-grain, regular, cooked 0.280 0.077 0.000 10.000 2.690 12.000 1.200 0.400 130.000
Currants, zante, dried 0.270 0.028 0.000 86.000 4.080 41.000 3.260 6.800 283.000
Source Fat g
Total
Fat g
Saturated
Cholesterol
mg
Calcium mg Protein
g
Magnesium
mg
Iron
mg
Fiber
g
kcal
Cabbage, raw 0.270 0.033 0.000 47.000 1.440 15.000 0.590 2.300 25.000
Mangos, raw 0.270 0.066 0.000 10.000 0.510 9.000 0.130 1.800 65.000
Cabbage, red, raw 0.260 0.034 0.000 51.000 1.390 15.000 0.490 2.000 27.000
Beans, kidney, california red, mature seeds, raw 0.250 0.036 0.000 195.000 24.370 160.000 9.350 24.900 330.000
Lettuce, butterhead (includes boston and bibb types), raw 0.220 0.029 0.000 32.000 1.290 13.000 0.300 1.000 13.000
Mushrooms, shiitake, cooked, without salt 0.220 0.055 0.000 3.000 1.560 14.000 0.440 2.100 55.000
Mustard greens, raw 0.200 0.010 0.000 103.000 2.700 32.000 1.460 3.300 26.000
Rhubarb, raw 0.200 0.053 0.000 86.000 0.900 12.000 0.220 1.800 21.000
Endive, raw 0.200 0.048 0.000 52.000 1.250 15.000 0.830 3.100 17.000
Chard, swiss, raw 0.200 0.030 0.000 51.000 1.800 81.000 1.800 1.600 19.000
Hyacinth-beans, immature seeds, raw 0.200 0.088 0.000 50.000 2.100 40.000 0.740 ? 46.000
Peas, edible-podded, raw 0.200 0.039 0.000 43.000 2.800 24.000 2.080 2.600 42.000
Chicory roots, raw 0.200 0.048 0.000 41.000 1.400 22.000 0.800 ? 73.000
Lettuce, cos or romaine, raw 0.200 0.026 0.000 36.000 1.620 6.000 1.100 1.700 14.000
Mushrooms, portabella, raw 0.200 0.026 0.000 8.000 2.500 11.000 0.600 1.500 26.000
Cranberries, raw 0.200 0.017 0.000 7.000 0.390 5.000 0.200 4.200 49.000
Carrots, raw 0.190 0.030 0.000 27.000 1.030 15.000 0.500 3.000 43.000
Lettuce, iceberg (includes crisphead types), raw 0.190 0.025 0.000 19.000 1.010 9.000 0.500 1.400 12.000
Tangerines, (mandarin oranges), raw 0.190 0.022 0.000 14.000 0.630 12.000 0.100 2.300 44.000
Milk, nonfat 0.180 0.117 2.000 123.000 3.410 11.000 0.040 0.000 35.000
Beets, raw 0.170 0.027 0.000 16.000 1.610 23.000 0.800 2.800 43.000
Seaweed, irishmoss, raw 0.160 0.033 0.000 72.000 1.510 144.000 8.900 1.300 49.000
Onions, raw 0.160 0.026 0.000 20.000 1.160 10.000 0.220 1.800 38.000
Burdock root, raw 0.150 0.025 0.000 41.000 1.530 38.000 0.800 3.300 72.000
Celery, raw 0.140 0.037 0.000 40.000 0.750 11.000 0.400 1.700 16.000
Papayas, raw 0.140 0.043 0.000 24.000 0.610 10.000 0.100 1.800 39.000
Cucumber, with peel, raw 0.130 0.034 0.000 14.000 0.690 11.000 0.260 0.800 13.000
Beans, snap, green, raw 0.120 0.026 0.000 37.000 1.820 25.000 1.040 3.400 31.000
Watercress, raw 0.100 0.027 0.000 120.000 2.300 21.000 0.200 1.500 11.000
Okra, raw 0.100 0.026 0.000 81.000 2.000 57.000 0.800 3.200 33.000
Source Fat g
Total
Fat g
Saturated
Cholesterol
mg
Calcium mg Protein
g
Magnesium
mg
Iron
mg
Fiber
g
kcal
Lotus root, raw 0.100 0.030 0.000 45.000 2.600 23.000 1.160 4.900 74.000
Melons, honeydew, raw 0.100 0.025 0.000 6.000 0.460 7.000 0.070 0.600 35.000
Seaweed, agar, raw 0.030 0.006 0.000 54.000 0.540 67.000 1.860 0.500 26.000



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