Dietary Fat Facts
December 10, 2008 by Petra
Why You Need To Manage Your Fats & Oils.
Dietary fats fall into four main groups: saturated, polyunsaturated, monounsaturated and transfats. Transfats (found in some bakery goods and fast-food outlets) should be removed from your diet, wherever possible. Consumption of saturated fats should be replaced with polyunsaturated and monounsaturated fats wherever possible, as they tend to raise blood cholesterol levels, and are implicated in several forms of cardiovascular disease.
|
Product |
Saturated Fat (amounts per 100g) |
Monounsaturated Fat (amounts per 100g)
|
Polyunsaturated (amounts per 100g)
|
|
Butter ghee |
66.0g |
24.1g |
3.4g |
|
Butter |
54.8g |
20.0g |
2.7g |
|
Cocoa butter |
59.0g |
32.8g |
3.3g |
|
Cocoa butter |
59.0g |
32.8g |
3.3g |
|
Lard |
40.3g |
43.4g |
10.0g |
|
Palm ghee |
47.0g |
35.3g |
8.9g |
|
Palm oil |
47.8g |
37.1g |
10.4g |
|
Suet (shredded) |
49.9g |
30.4g |
2.2g |
|
Vegetable ghee |
48.4g |
37.0g |
9.7g |
|
Hazelnut oil |
7.8g |
76.5g |
11.2g |
|
Olive oil |
14.3g |
73.0g |
8.2g |
|
Peanut oil |
20.0g |
44.4g |
31.0g |
|
Rape seed oil |
6.6g |
59.3g |
29.3g |
|
Mustard seed oil |
5.3g |
70.8g |
19.3g |
|
Corn oil |
14.4g |
29.9g |
51.3g |
|
Cotton seed oil |
26.1g |
18.3g |
50.2g |
|
Grape seed oil |
11.1g |
15.8g |
68.2g |
|
Safflower oil |
9.7g |
12.0g |
74.0g |
|
Sesame oil |
14.6g |
37.5g |
43.4g |
|
Soya oil |
15.6g |
21.3g |
58.8g |
|
Sunflower seed oil |
12.0g |
20.5g |
63.3g |
|
Vegetable oil (blended) |
10.4g |
35.5g |
48.2g |
|
Walnut oil |
9.1g |
16.5g |
69.9g |
|
Wheatgerm oil |
18.6g |
16.6g |
60.4g |
Always select your dietary oils for maximum monounsaturated and polyunsaturated content, keeping saturated fat intake to an absolute minimum.
Related Health Articles
- Dietary Fat - Discover why replacing saturated fats and transfats with unsaturated fats is beneficial to your long-term health.
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