Pomperaug
District Department of Health
Fats and Oils Fact Sheet
Fats are concentrated forms of energy that help the body maintain body temperature and protect body tissues and organs. Some dietary fat is necessary to supply essential fatty acids and promote the absorption of fat-soluble vitamins A, D, E, and K.
Fats are made up of fatty acids – saturated fatty, polyunsaturated fatty acids, and monounsaturated fatty acids.
Saturated fat raises blood cholesterol levels more than the other types of fat. They are solid at room temperature. The main source of saturated fat is in animal products such as meat and dairy products (butter, lard, bacon, fat on meats, etc.). Vegetable oils supply smaller amounts of saturated fats, except for tropical oils (coconut and palm oils) which are high in saturated fat. Many bakery products also have saturated fat. Butter is high in saturated fat while margarine tends to have more unsaturated fat.
Polyunsaturated fat tends to lower cholesterol levels. It may also lower HDL levels (good cholesterol). It is found mostly in plant sources. Some oils that are high in polyunsaturated fat are sunflower oil, safflower oil, soybean oil, corn oil and cottonseed oil.
Monounsaturated fat can help reduce cholesterol levels when they replace saturated fat in the diet. Good sources of monounsaturated fat are olive oil, canola oil, and peanut oil. Monounsaturated fat may help to increase HDL levels.
No More Than 30% of Calories
From Fat In Your Daily Diet
Too much fat in the diet is not healthy. High fat diets are linked to increased blood cholesterol levels and a greater risk for heart disease.
Fat should
account for 30% or less of the calories you consume daily, with saturated fats
accounting for no more than 10% of the total fat intake. Use the
chart below as an easy reference.
|
Total Daily Calories |
Total Fat – grams (30% of total calories) |
Saturated Fats – grams (10% of total fat calories) |
|
1600 calories |
53 grams =
480 calories (53 grams x
9 calories = 480 calories) |
5.3 grams = 48 calories |
|
1800 calories |
60 grams = 540 calories |
6 grams = 54 calories |
|
2000 calories |
66 grams = 600 calories |
6.6 grams = 60 calories |
|
2200 calories |
73 grams = 660 calories |
7.3 grams = 66 calories |
All three types of fat have the same amount of calories. 1 gram of fat has 9 calories.
|
Vegetable Oils And Shortening |
Polyunsaturated Fatty Acids¨ |
Monounsaturated Fat Acids¨ |
Total Unsaturated Fatty Acids¨§ |
Saturated Fatty Acids¨ |
|
Safflower oil |
75% |
12% |
86% |
9% |
|
Sunflower oil |
66% |
20% |
86% |
10% |
|
Corn oil |
59% |
24% |
83% |
13% |
|
Soybean oil |
58% |
23% |
81% |
14% |
|
Cottonseed oil |
52% |
18% |
70% |
26% |
|
Canola oil |
33% |
55% |
88% |
7% |
|
Olive oil |
8% |
74% |
82% |
13% |
|
Peanut oil |
32% |
46% |
78% |
17% |
|
Soft tub margarine© |
31% |
47% |
78% |
17% |
|
Stick margarine© |
18% |
59% |
77% |
19% |
|
Vegetable shortening |
14% |
51% |
65% |
31% |
|
Palm oil |
9% |
37% |
47% |
49% |
|
Coconut oil |
2% |
6% |
8% |
86% |
|
Palm kernel oil |
2% |
11% |
13% |
81% |
Animal Fats |
|
|
|
|
|
Tuna fatª |
37% |
26% |
63% |
27% |
|
Chicken fat |
21% |
45% |
66% |
30% |
|
Lard |
11% |
45% |
56% |
40% |
|
Mutton fat |
8% |
41% |
49% |
47% |
|
Beef fat |
4% |
42% |
46% |
50% |
|
Butter fat |
4% |
29% |
33% |
62% |
¨ Values are given as a percent of total fat
§Total Unsaturated Fatty Acids = polyunsaturated fatty acids + monounsaturated fatty acids.
The sum will not add up to 100% because each item has a small amount of other fatty substance (trans-fatty acids) that are neither saturated or unsaturated.
© Made with hydrogenated soybean oil & hydrogenated cottonseed oil
ª White tuna, canned in water